If you’re interested in mindfulness, you’ve probably started to figure out that meditation is a major component of living in the present. In fact, mindfulness is a kind of mediation in and of itself. It offers a time to relax, clear your mind, and tune into your emotions. But did you know there is a wide variety of meditation techniques?
While many well-meaning articles suggest meditation, few provide specifics. However, this isn’t necessarily a bad thing. After all, every person who meditates should find a form of the practice that best suits them. But in order to do so, individuals interested in mindfulness need to know their options. To highlight some of the most popular varieties of meditation on the mindfulness menu, we’ve detailed four strategies that we think people will find helpful in achieving their mental and physical health goals.
Mindfulness Meditation
The goal of mindfulness meditation is to remain in the “here and now,” the basic premise of which is that what happened in the past or whatever will happen in the future has no bearing on the present. Through mindfulness meditation, people become more aware of their surroundings, let go of judgments, and focus on any sensations, feelings, and emotions that occur during their practice.
Mindfulness meditation doesn’t require any special equipment, location, or technical skills, but this doesn’t necessarily mean it’s easy (hence why it’s referred to as a practice). Once you learn the basics, research shows that mindfulness meditation is associated with:
Improved Or Enhanced:
Reduced Or Lowered:
Emotional reactivity
Psychological distress
Rumination
Stress
Task effort
Loving-Kindness (Metta) Meditation
Sometimes referred to as “Metta,” loving-kindness meditation involves directing well-wishes and positive feelings toward other people. While you can practice Metta meditation just about anywhere, we recommend finding a comfortable place to sit, close your eyes, and concentrate for about 15 minutes.
The idea behind loving-kindness meditation is to promote feelings of compassion, empathy, and love. During this time, an individual will formulate a set of positive desires and direct them toward both themselves and others.
Typically, the practice begins by sending kind and loving thoughts toward yourself (May I be happy. May I be strong. May I maintain my health). From there, it’s helpful to consider someone you love or are thankful for. This person could be a spouse, child, and/or friend.
Continue this pattern for someone you feel neutral toward, and then finally, someone you have negative feelings toward (e.g., a boss, coworker, or ex-significant other). It can be empowering and stress-relieving to direct positive thoughts toward someone who you often associate with negative emotions.
When practiced regularly, love-kindness meditation is associated with a significant reduction in:
Anger
Anxiety
Depression
Frustration
Interpersonal Conflict
What’s more, according to a study conducted by the Psychiatry Department at the University of Massachusetts Medical School, loving-kindness meditation has even been shown to reduce migraines. After the meditation session, participants reported a mind-blowing 33% decrease in pain and a 43% decrease in emotional tension.
Body Scan/Progressive Relaxation
Practicing a body scan, or progressive relaxation, is an incredibly effective form of meditation that can alleviate stress and tension. We’ve written about it previously as a healthy bedtime ritual. During this practice, a person “scans” his or her body for tension, pressure, and stress.
These areas of tightness are identified by mentally starting either at the tip of your toes or the top of your head, and slowly “scanning” up or down your body. People who practice a body scan often fall asleep before they reach the end of the practice.
According to the Agency for Clinical Innovation, practicing progressive relaxation can also lead to a reduction in chronic pain. Furthermore, in a study by the American Cancer Society, women who participated in thematic counseling which included progressive relaxation, diet, and exercise, were significantly less depressed and anxious, had more knowledge of their illness, maintained better relationships with caregivers, had fewer sexual difficulties, and more frequently participated in recreational activities than those who did not participate in counseling.
Zen Meditation
Zen meditation or “zazen,” involves a deep concentration on posture and breathing. It’s rooted in Japanese culture and religion, more specifically, Buddhism. Traditionally, it is practiced on a meditation cushion called a zafu.
Unlike mindfulness meditation, wherein you are encouraged to let thoughts weave in and out of your mind’s eye, during zazen, you want to bring your attention back to your posture and breathing. This instruction is not to say that you should pass judgment on the thoughts that arise, but rather let them drift back out of your mind and slowly bring your attention back to your body.
According to a recent study published in the Journal of Psychiatric Practice, researchers linked Zen meditation to a significant decrease in depression, anxiety, pain, and psychological distress, as well as improved musical ability.
Mindfulness Strategies
When it comes to meditation, it’s nice to know you have options. Moreover, when it comes to mindfulness, there is no one-size fits all solution. If you are interested in individualized instructions for integrating mindfulness into your life and/or work, visit our contact page today to let us know what our certified mindfulness trainers can do for you.