Mindfulness Techniques: Myahanna Meditation And Its Meditation Types

Meditation is an ancient practice with thousands of years of history that is still widely used today. It is a technique used to develop awareness of the present moment and can be used to sharpen focus and attention, connect to the body and breath, and develop acceptance of difficult emotions. There are many different types of meditation, and the best type for each individual may vary. Some types of meditation include mindfulness meditation, spiritual meditation, transcendental meditation, progressive relaxation, loving-kindness meditation, and visualization meditation. Miyahanna meditation may use one or a combination of these types of meditation.

Loving-kindness meditation

During a loving-kindness meditation session, practitioners typically begin by focusing their attention on their breath and then evoking feelings of unconditional love and kindness from someone in their life. They then direct these feelings of goodwill and warmth towards themselves and others, silently repeating a series of mantras such as "May I be safe" and "May I be happy". This practice of mentally sending goodwill and kindness is known as "metta" meditation.

Mindfulness meditation

This type of meditation is good for people who don't have a teacher to guide them, as it can be easily practised alone. It does not require any props or preparation, and you can do it anywhere and for any amount of time. All you need is a comfortable place to sit, 3-5 minutes of free time, and a judgment-free mindset.

• Find a quiet and comfortable place to sit. It is helpful to wear comfortable, loose clothing so you're not distracted.
• Set a timer to help you focus on meditation and forget about time.
• Become aware of your breath, attuning to the sensation of air moving in and out of your body as you breathe.
• Notice your thoughts without ignoring or suppressing them. Use your breathing as an anchor.
• Give yourself a break if you find yourself getting carried away in your thoughts. Observe where your mind went without judgment and just return to your breathing.

Regular practice of mindfulness meditation has been shown to have benefits for both physical and mental health. These include reducing stress, lowering heart rate, improving immunity, and promoting better sleep.

Spiritual meditation

There are thousands, if not millions, of spiritual traditions that include spiritual meditation in many different forms. Some examples include:

• Hindu japa mala and mantra meditation
• Sufi dhikr or remembrance of God
• Jewish kabbalistic practices
• Loving-kindness or metta meditation in Buddhism
• Marananussati bhavana or reflection on one's mortality in Theravada Buddhism
• Zazen meditation in Zen Buddhism
• Trance states in Shamanistic traditions
• Christian contemplative prayer

The benefits of spiritual meditation include:

• A more balanced sense of being
• Inner stillness and peace
• A sense of inner bliss that isn't dependent on outer circumstances
• A strong and authentic sense of who you are on a soul level
• A reduction in unhealthy stress
• An increase in creativity
• A strong sense of belonging
• Increased self-esteem, self-trust, and self-acceptance
• Clarity in your life purpose

• Choose a comfortable position: Find a place and position that you will be comfortable in. This may involve staying away from city noises and surrounding yourself with nature. Be cautious not to get too comfortable, as spiritual meditation can quickly put you to sleep.
• Experience the process: Let go of control and allow the process to happen naturally. Be a passive spectator and don't worry about getting it right or focus on the outcome.
• Acknowledge the thoughts: Allow thoughts to come and go without reacting to them.
• Focus on your breath: Observe your breath as it goes in and out. When thoughts interrupt, gently bring your attention back to your breath.
• Reflect on yourself: Turn your attention to your body and your presence in the space. Observe how your body feels and relax completely. Slowly open your eyes and let the effects of meditation sink in.

Movement meditation

• Walking meditation: This involves walking slowly in a predefined space, paying attention to the wind against the skin, the sound of footsteps, and the feeling of the ground beneath the feet.
• Yoga and T'ai Chi: Practicing mindfulness during yoga or T'ai Chi can be a form of movement meditation, focusing on the body's movements and sensations.
• Daily activities: Even daily activities like cooking, going to bed, or exercising can become opportunities for movement meditation by being mindful of the body's movements and sensations.

Benefits of Movement Meditation

• Improved focus and awareness of the body: By paying attention to the body's movements and sensations, individuals become more in tune with their physical selves, noticing inconsistencies like pain or stiffness that might otherwise be ignored.
• Enhanced connection with surroundings: Through movement meditation, individuals can connect with their surroundings on a deeper level, feeling the sensations of objects they come into contact with.
• Stress reduction and improved well-being: Movement meditation helps reduce stress and promotes a sense of calm and presence, benefiting overall well-being.

Mantra meditation

How to Practice Mantra Meditation:

• Find a quiet space: Choose a comfortable and quiet place where you won't be disturbed. You can sit cross-legged or lie down, placing your palms face up and relaxed on your legs.
• Focus on your breath: Notice the natural rhythm of your breath as you inhale and exhale. You can try box breathing, inhaling and exhaling for equal counts, to help you relax and ease into meditation.
• Introduce the mantra: With each inhalation, silently repeat your chosen mantra. There are various types of mantras, from spiritual mantras like "Om" to affirmations like "I am strong." Choose a mantra that resonates with you and brings a sense of peace and focus.
• Gently return to the mantra: If your mind wanders, don't worry. Gently redirect your attention back to your mantra. This may happen many times during your meditation practice, and that's okay.
• Close the meditation: When you're finished, gently open your eyes and take a few deep breaths. Wake up your body gently and take your time to rise.

Benefits of Mantra Meditation:

• Enhanced self-awareness: Mantra meditation can help you understand your thoughts, emotions, and physical sensations better, leading to self-acceptance and personal growth.
• Reduced stress and anxiety: The repetitive nature of mantra meditation calms the mind and body, replacing worries and anxieties with a sense of inner peace.
• Increased sense of calm: Mantra meditation can bring a deep sense of tranquility, even in chaotic environments.
• Strengthened self-compassion: By becoming more aware of your thoughts and emotions, you can cultivate more self-acceptance and compassion.
• Improved focus and concentration: Focusing on a single mantra can enhance your ability to stay on task and avoid distractions in other areas of your life.
• Enhanced sleep quality: The calming effects of mantra meditation can improve your sleep by reducing stress and anxiety.
• Deepened intuition and creativity: Quieting the mind and connecting with your inner self can lead to improved intuition and creativity.

Remember, there is no right or wrong way to do mantra meditation. You can chant aloud, whisper, or repeat the mantra silently in your mind. The important thing is to find what feels comfortable and natural for you and to make it a consistent part of your routine.

Frequently asked questions