Finding My Meditation Style: A Personal Journey

Meditation is a practice that has been used for thousands of years to develop awareness of the present moment. While it is often associated with spiritual traditions, meditation itself does not belong to any particular religion or faith. Today, it is commonly used to reduce stress and create a sense of peace, calm, and inner harmony.

There are many different types of meditation, and the right type for you will depend on your personal preferences and goals. Some popular forms of meditation include mindfulness meditation, spiritual meditation, transcendental meditation, progressive relaxation, and loving-kindness meditation. Each of these styles offers unique benefits and can be practised in various ways, such as sitting, lying down, or even walking.

Ultimately, the best way to find the right type of meditation for you is to experiment with different techniques and see what works best for you.

Mindfulness meditation

To get started with mindfulness meditation, find a quiet and comfortable place to sit. You can sit on a chair or on the floor, with your head, neck, and back straight but not stiff. Wear comfortable, loose clothing so you're not distracted. Close your eyes, take a deep breath, and relax. Feel your chest rise and fall as you breathe, and notice the temperature change when the breath is inhaled versus when it's exhaled.

Thoughts will try to pull your attention away from your breath. Notice them, but don't judge them. Gently return your focus to your breath. Some people count their breaths as a way to stay focused.

Spiritual meditation

To begin spiritual meditation, it is important to find a comfortable position, away from the noises of the city, and surrounded by nature if possible. You can sit in a chair with your back straight or stand with your back against a wall. Close your eyes lightly and experience the process, allowing it to happen naturally without trying to control it. Acknowledge the thoughts that come into your mind but do not react to them. Bring your attention back to your breath and, with each exhalation, think of a prayer or mantra that resonates with you.

Movement meditation

• Start by taking a few moments to sit in a comfortable position and align your breath with your body. Try to synchronize your movements with your breath, such as swaying your body gently in time with a swaying tree.
• Place your hands on your body and observe the movement of your breath as you inhale and exhale. Notice the subtle movements of your arms as they extend and return to your body.
• Begin to stand up and pay attention to the various sensations occurring in your body. You may feel your hands touching the ground, your legs extending, your spine lengthening, and your neck strengthening.
• Once standing, focus on any uncomfortable feelings or sensations in your body. Make adjustments to alleviate these uncomfortable feelings, or simply acknowledge them and move on.
• Starting from the top of your head, notice any sensations or feelings that arise. Gradually move your attention downwards, focusing on different parts of your body such as your forehead, cheeks, nose, ears, lips, chin, and neck.
• Continue moving through your body, registering any feelings or sensations until you reach your toes. Remember to move at your own pace without judging yourself for being too fast or too slow.
• Bring your entire body back into focus and begin to move in sync with your heartbeat. Feel your body swaying back and forth or side to side with each beat.
• Raise one arm and pretend to reach for a fruit just out of your grasp. Notice the movement of your arm as it lengthens and the subtle shift in your body to accommodate this reach.
• Repeat the previous step with the other arm. Notice how your body makes slight adjustments to maintain balance during this simple action.
• Now, start moving around the area. Pay attention to the sensations in your feet, legs, hips, and stomach as they work together to create movement.
• Finally, sit back down on the floor and observe the sensations in your body as you transition into a resting position.

Focused meditation

During focused meditation, it is normal for your mind to wander. The goal is to gently bring your attention back to your chosen point of focus. This practice helps to train your mind to focus and can improve your ability to manage stress.

• Choose a target for your focus. This can be anything that draws your attention, such as a colour, shape, your breath, or something you imagine.
• Find a comfortable place to sit. Make sure you are relaxed and supported, so that your mind doesn't wander due to physical discomfort.
• Try to relax your body. Before you begin, notice any areas of tension in your body and gently soften and relax those areas.
• Suspend your judgments about the process. Meditation is about the journey, not reaching a goal. Don't worry if your mind is busy; simply guide your attention back to your chosen focus.
• Start with short sessions. Begin with 5-10 minute meditations and gradually increase the duration as you build your practice.

Remember, the benefits of meditation take time, so be patient and consistent with your focused meditation practice.

Loving-kindness meditation

The meditation begins with the individual breathing deeply and opening their mind to receive loving kindness. They then send messages of loving kindness to the world, to specific people, or their loved ones. The key is to repeat the message many times, until the individual feels an attitude of benevolence.

• Assume a dignified sitting posture or lie down, whichever is more comfortable. Focus on your breath and establish a stable platform of moment-to-moment awareness.
• Picture someone in your life who loves you unconditionally. Evoke the feeling of their selfless love and kindness and bathe in these feelings.
• If you are unable to bring such a person to mind, imagine someone treating you with love and kindness.
• Become the source as well as the object of these feelings. Embrace yourself with love and kindness, beyond any judgment.
• Rest in this field of loving-kindness. You may wish to whisper the following phrases to yourself: "May I be safe and protected and free from inner and outer harm. May I be happy and contented. May I be healthy and whole. May I experience ease of well-being."
• Repeat these phrases gently, over and over, whispering them to yourself and feeling their intention.
• Expand the field of loving-kindness to include others, starting with those you feel close to, then those you feel neutral about, and finally those with whom you have a difficult relationship.

Frequently asked questions