Meditation

Here is a list of some of the most commonly practiced forms of meditation that are best for easing stress and anxiety. Some forms of meditation, such as transcendental meditation, require the assistance of a practitioner to guide you. This list is meant to be actionable; meaning you can do these meditations on your own to relieve anxiety, right now. The most important thing for you to know is that you don’t need to worry about doing it wrong. Contrary to what many believe, meditation isn’t about vacuuming your mind free from all thought and sitting in total unaberrated silence. It’s about being present for whatever is happening in the here and now. At the bottom of each description there is a link for a guided version of the meditation. Guided meditation is very helpful for starting a new practice, or for days when the mind is particularly loud. As you become more familiar with your practice, you will be able to guide your own meditations if you choose.

Set aside some time and space where you can be comfortable without being disturbed. Observe the present moment just as it is. Mindfulness is not attempting to remove the mind of all thought, or achieving a state of perfect calm. The aim is to pay attention to the present moment, without judgment.

When you notice judgements arise, just observe them and allow them to pass.
Whenever you notice your mind has wandered away, gently guide it back to your breath without judgment. Mindfulness is the practice of returning again and again.

Guided meditation is a type of meditation in which a person is led through the meditation process by a guide, typically through verbal instructions or a recorded voice. This type of meditation can be helpful for people who are new to meditation, as it provides a structure and a clear focus for the mind. It can also be useful for people who have difficulty quieting their thoughts and finding a sense of inner stillness on their own.

Unguided meditation, on the other hand, is a type of meditation in which the person is left to their own devices to meditate. This means that they do not receive any instructions or guidance from a teacher or a recorded voice. Instead, they are free to choose their own focus for their meditation, whether it be their breath, a mantra, or a visualization.

One of the main differences between guided and unguided meditation is the level of structure and support provided. Guided meditation typically involves a set of specific instructions that the meditator follows, which can be helpful for beginners or those who find it difficult to focus their attention. Unguided meditation, on the other hand, allows for greater flexibility and self-direction, which may be more suitable for experienced meditators or those who prefer a more independent approach.

Another difference between the two types of meditation is the level of focus required. Guided meditation often involves paying attention to the guide's instructions or a specific object of focus, such as the breath. This can be helpful for cultivating concentration and mindfulness. Unguided meditation, on the other hand, requires the person to find and maintain their own focus, which can be challenging for those who struggle with maintaining focus or have a busy mind.

Overall, both guided and unguided meditation can be useful practices for cultivating inner peace, clarity, and well-being. The best approach for an individual will depend on their needs, preferences, and level of experience. Some people may find that they prefer one type of meditation over the other, while others may choose to incorporate both into their practice.

Mindfulness is another term for being fully present. The goal of mindfulness meditation is to suspend all judgment of ourselves, and instead explore our sensations, thoughts, and emotions from an observational standpoint. The purpose is to gain self-understanding.

How to do it:

Sit comfortably in a spot that gives you stability. If on the floor, cross your legs in front of you. If on a chair, rest the bottoms of both feet on the floor.

Sit up straight, but don’t stiffen. Allow your spine to be in soft neutral alignment.

Rest your hands on your legs wherever it feels most natural. You can have your palms facing either up or down.

Drop your chin a little and allow your gaze to soften gently downward. You can close your eyes, or leave them open.

Bring your attention to the rise and fall of your breath. Notice the air moving through your mouth or nose. Listen closely to the sound of the air entering and leaving your chest.

Sit in non-judgmental observance of every thought and sensation that arises, and anytime your mind wanders away from the breath, simply notice and gently guide your attention back.

When you are ready, lift your gaze and take a moment to notice how your mind and body feel.

Is it right for me?

Mindfulness meditation is one of the most accessible, and widely-practiced forms of meditation because the breath acts as a guide. It is excellent for grounding yourself in your body, and gaining insight into how the processes of your mind work. Deepening your understanding for how your mind processes thought, strengthens your ability to ward off anxiety.

Guided Mindfulness Meditations:

Mindful Breathing 3 minutes:
https://www.youtube.com/watch?v=ABK0SYFxyEY

Daily Calm 10 minutes:
https://www.youtube.com/watch?v=ZToicYcHIOU

Walking is something most of us do everyday, a habituated action that most of us perform on auto-pilot. The moment we walk out the door, our mind is usually available to go wandering, dwelling, planning, and worrying. Walking meditation is a way to get our mind to walk along with us, and allows us to experience a relaxed focus while out and about rather than paying attention only to the thoughts swirling around inside a busy mind.

How to do it:

Find a location that allows you to walk back and forth for 10-15 paces. Choose somewhere peaceful where you won’t be disturbed. You can be indoors, or outside in nature. Walk 10-15 steps in one direction, and then pause to take a few deep breaths. When you are ready, turn and walk back in the opposite direction 10-15 steps. Take a few deep breaths, and repeat for at least ten minutes.

With each step, try to notice the four basic components:

• Lifting the back foot totally off the ground
• Observing the foot as it swings forward and lowers
• Observing the foot make contact with the ground, heel first
• Feeling the weight shift onto that foot as the body moves forward

You can walk at any speed, but in some practices a walking meditation is slow and involves taking small steps. The most important thing is that it feels natural, so choose your own pace.

Focus your attention on the sensation of the breath, the movement of your feet and legs, and the feeling of making contact with the ground.

Any sights or sounds that surround you, allow your senses to take them in and focus on only what is in your immediate environment and then return your focus to your breath and body.

Is it right for me?

Walking meditation is great for bringing the mind and body into sync. If you don’t like to sit still for long periods of time, a walking meditation can be a great alternative to most other forms of meditation that still trains the mind to be present. If you have a busy lifestyle, a walking meditation practice can be an excellent tool for grounding yourself in the present moment while on the go.

Guided Walking Meditation:

Five Minutes Mindful Walking:
https://www.youtube.com/watch?v=tUWMrKZ9VSU

Ten Minutes:
https://www.youtube.com/watch?v=kapvpqwcNLQ

Fifteen Minutes:
https://www.youtube.com/watch?v=kxa8RpmVBUQ

A mantra is a syllable or word, usually without any particular meaning, that is repeated over and over for the purpose of focusing your mind. It is not the same as an affirmation used to influence your thoughts and feelings. The mantra itself is a tool to focus your mind, and the mantra you choose isn’t necessarily that important.

Some common mantras include:

• Om
• Rama
• Yam
• So-ham
• Om namah shivaya

How to do it:

Get into your chosen meditation position, either on the floor or in a chair.
Sit with the spine upright in neutral alignment, and your eyes closed.
Bring your awareness to your breath.
Gently repeat the mantra in your mind over and over again throughout your entire session.

Guided Mantra Meditations:

Easy Mantra Meditation 10 minutes:
https://www.youtube.com/watch?v=z6tr5WpOXdU

Om Meditation 12 minutes:
https://www.youtube.com/watch?v=vH11undyI2o

Om Meditation 30 minutes:
https://www.youtube.com/watch?v=ijfLsKg8jFY

Is it right for me?
People often find it easier to focus on a mantra than on the breath. Because the mantra is a word, and thoughts are usually perceived as words, the mantra can occupy the thinking mind. It is useful for when the mind is racing with thoughts, and what you need is a little inner peace and quiet. An added benefit to mantra meditation is that as your mind becomes conditioned to relax at the sound of your mantra, you can say it to yourself a few times throughout the day to bring yourself back to present moment awareness.

Metta is a Pali word that means kindness, and good will toward others. The benefits of Loving Kindness Meditation include boosting the ability to empathize with others, and the activation of positive emotions. The goal is to generate a more loving attitude toward oneself, increased self-acceptance, and a greater sense of competence about one’s life.

How to do it:

Sit down in your meditative position, either on the floor or in a chair.

Close your eyes and begin to generate in your mind and heart feelings of gratitude toward yourself.

Next, think of a close friend, and send them your love and gratitude.

Now think of a neutral person. Someone you don’t know that well, but you sense could use some love and kindness sent their way.

Next, think of a difficult person in your life. Focus not on why they are difficult, but on simply sending them your love and kindness as a gesture of goodwill toward all of humanity.

As your feelings of goodwill progress, spread them out across all living things on the planet, great and small.

Is it right for me?

Loving Kindness Meditation is great for those who struggle with their own self-acceptance. It’s also very useful for those who live or work with people that have difficult personalities. If you have a job that requires you deal with a lot of different people on a regular basis, this form of meditation may be very good for you.

Guided Loving Kindness Meditations:

Five minutes:
https://www.youtube.com/watch?v=VjfCS88Gc7Q

Ten minutes:
https://www.youtube.com/watch?v=1eLKEuJkggw

TM is a form of meditation that was developed by Maharishi Mahesh Yogi in the 1950s. It involves the use of a mantra, or a word or phrase that is repeated silently to oneself, as a way to focus the mind and bring about a state of relaxation and awareness. TM practitioners claim that it can help to reduce stress, improve overall health and well-being, and even increase creativity and productivity.

How to do it:

To practice TM, you will need to find a quiet, comfortable place where you can sit or lie down without being interrupted. You will also need to learn the proper technique from a certified TM teacher, who will give you a personal mantra and guide you through the process of meditation. The process itself is relatively simple: you just need to sit comfortably with your eyes closed, and repeat your mantra to yourself in your mind. As you do this, you should try to let go of any other thoughts that come into your head, and simply focus on the repetition of the mantra.

Is it right for me?

There are a few different schools of thought when it comes to whether TM is right for everyone. Some people believe that it is a highly effective form of meditation that can be beneficial for people of all ages and walks of life. Others argue that it may not be suitable for certain individuals, particularly those who have a history of mental health issues or who may be prone to anxiety or panic attacks.

One of the main benefits of TM is that it is relatively easy to learn and practice, and requires very little time or effort. Many people find that they are able to achieve a deep state of relaxation and awareness after just a few minutes of meditation, and can continue to experience these benefits on a daily basis with regular practice. Additionally, the use of a mantra can help to focus the mind and bring about a sense of clarity and calm, which can be especially beneficial for people who struggle with stress or anxiety.

There is also some scientific evidence to suggest that TM may have a number of health benefits. Studies have shown that it can help to reduce blood pressure, lower the risk of heart attack and stroke, and improve sleep quality. It may also be helpful for people who are struggling with anxiety, depression, or other mental health issues.

Overall, TM can be a highly effective form of meditation for many people, but it is not necessarily right for everyone. If you are interested in trying it out, it is a good idea to speak with a certified TM teacher to learn more about the technique and to determine whether it is a good fit for you.

How to get started with TM

Transcendental Meditation Technique - A Complete Introduction
https://www.youtube.com/watch?v=fO3AnD2QbIg

Find a Certified Teacher in Your Area
https://www.tm.org/

Spiritual meditation is a type of meditation that is focused on spiritual growth and connection with a higher power or inner wisdom. It is often practiced as a way to connect with one's own spiritual essence and to find a sense of peace and purpose in life.

There are many different approaches to spiritual meditation, and it can be practiced by people of any faith or spiritual tradition. Some common techniques include prayer, chanting, visualization, and the use of mantras or affirmations.

How to do it?

One popular method of spiritual meditation is known as "centering prayer," which involves sitting in a quiet, comfortable place and focusing on a word or phrase that has personal meaning or significance. The goal is to let go of all other thoughts and distractions and to simply rest in the present moment, allowing oneself to be open to the presence and guidance of a higher power.

Another common technique is the use of mantras or affirmations, which involve repeating a specific word or phrase to oneself as a way to focus the mind and cultivate a sense of inner peace and connection with one's higher self. This can be done silently or out loud, and can be incorporated into other practices such as yoga or walking meditation.

In addition to these more formal techniques, spiritual meditation can also be as simple as taking a few moments to sit in quiet reflection or to engage in activities that allow you to connect with your inner self and your spiritual values, such as journaling, nature walks, or artistic expression.

Is it right for me?

So is spiritual meditation right for you? That ultimately depends on your personal beliefs and goals. If you are seeking a deeper connection with your own spirituality and a sense of inner peace and purpose, then spiritual meditation may be a helpful practice to explore. However, it is important to keep in mind that meditation is not a substitute for professional medical or mental health treatment, and it is always a good idea to speak with a healthcare professional if you are experiencing any serious health issues.

It is also important to approach spiritual meditation with an open mind and a willingness to be flexible and open to new experiences. Meditation can be a powerful tool for personal growth and self-discovery, but it is not a one-size-fits-all solution. What works for one person may not work for another, and it may take some experimentation and exploration to find the practices and techniques that resonate most deeply for you.

10 Minute Spiritual Awakening Guided Meditation for Beginners
https://www.youtube.com/watch?v=G0QdWOcB6Ho

Focused meditation is a type of meditation that involves focusing the mind on a single point of reference, such as the breath, a mantra, or a physical object. The goal is to cultivate concentration and clarity of mind by training the attention to remain focused on a specific point of reference, rather than being swayed by the constant stream of thoughts and distractions that can arise during meditation.

How to do it?

To practice focused meditation, you will need to find a quiet, comfortable place where you can sit or lie down without being interrupted. You will also need to choose a point of reference to focus on, such as the breath, a mantra, or a physical object. You can then sit comfortably with your eyes closed, and bring your attention to your chosen point of reference.

For example, if you are focusing on the breath, you can simply bring your attention to the sensation of the breath as it enters and exits the body. You may notice the sensation of the air moving in and out of the nostrils, or the rise and fall of the chest or belly. As you focus on the breath, you will likely find that your mind wanders and becomes distracted by other thoughts. When this happens, simply acknowledge the thought and then gently redirect your attention back to the breath.

Focused meditation can be a powerful tool for cultivating concentration and clarity of mind, and it can be particularly helpful for people who struggle with anxiety or other mental health issues. Research has shown that focused meditation can help to reduce stress, improve sleep quality, and even increase creativity and productivity.

However, it is worth noting that focused meditation can be challenging for beginners, and it may take some time and practice to develop the ability to maintain focus for an extended period of time. It is also important to approach meditation with an open mind and a non-judgmental attitude, and to be patient with yourself as you develop your practice.

Is it right for me?

So is focused meditation right for you? That ultimately depends on your personal goals and needs. If you are seeking a way to cultivate concentration and clarity of mind, and are willing to put in the time and effort to develop a consistent meditation practice, then focused meditation may be a helpful tool for you. However, it is always a good idea to consult with a healthcare professional if you are experiencing any serious health issues.

Progressive relaxation meditation, also known as body scan meditation, is a type of meditation that involves focusing on the physical sensations in the body in order to relax and release tension. The goal is to systematically relax each part of the body, starting at the toes and working up to the head, in order to bring about a state of deep relaxation and well-being.

How to do it?

To practice progressive relaxation meditation, you will need to find a quiet, comfortable place where you can lie down or sit comfortably without being interrupted. You will also need to allow enough time for the practice; as it can take anywhere from 20 to 45 minutes to complete a full body scan.

To begin, you can close your eyes and take a few deep breaths, focusing on the sensation of the breath as it enters and exits the body. You can then bring your attention to your feet and ankles, and take a moment to notice any tension or discomfort in these areas. You can then take a deep breath, and as you exhale, imagine releasing any tension or discomfort from these areas of the body.

You can then move on to the calves, knees, and thighs, and repeat the process of noticing any tension or discomfort and releasing it with each exhale. You can continue this process, working your way up through the rest of the body, until you have focused on every part of the body from head to toe.

As you practice progressive relaxation meditation, you may find that your mind wanders and becomes distracted by other thoughts. When this happens, simply acknowledge the thought and then gently redirect your attention back to the body scan.

Progressive relaxation meditation can be a highly effective way to reduce stress and promote relaxation and well-being. It can be particularly helpful for people who struggle with anxiety, insomnia, or other stress-related conditions.

However, it is worth noting that progressive relaxation meditation may not be suitable for everyone, particularly those who have a history of trauma or who may be prone to anxiety or panic attacks. If you are unsure whether this practice is right for you, it is always a good idea to consult with a healthcare professional or a meditation teacher.

Overall, progressive relaxation meditation can be a powerful tool for promoting relaxation and well-being, and can be a helpful addition to any self-care routine. If you are willing to commit to a regular practice and are open to the potential benefits of meditation, it may be worth giving progressive relaxation meditation a try.

10 Minute Guided Meditation for Focus
https://www.youtube.com/watch?v=ausxoXBrmWs

Visualization meditation, also known as guided imagery or creative visualization, is a type of meditation that involves using the power of the imagination to create mental images or scenes that can help to relax and focus the mind. The goal is to use the imagination to create a peaceful, positive mental state, and to use this state to bring about desired outcomes or to cultivate specific qualities such as calm, clarity, or compassion.

How to do it?

To practice visualization meditation, you will need to find a quiet, comfortable place where you can sit or lie down without being interrupted. You will also need to allow enough time for the practice, as it can take anywhere from 10 to 30 minutes to complete a visualization meditation.

To begin, you can close your eyes and take a few deep breaths, focusing on the sensation of the breath as it enters and exits the body. You can then bring your attention to a mental image or scene that brings you a sense of peace and relaxation. This could be a beautiful natural setting, a peaceful and calming room, or anything else that holds a special meaning for you.

As you focus on this image or scene, you can take a moment to notice any details or sensations that stand out to you. You can also try to incorporate other senses, such as sound, touch, or smell, to make the visualization more vivid and immersive.

You can then spend some time simply allowing yourself to relax and enjoy the mental image or scene, letting go of any other thoughts or distractions that may arise. You can also use visualization as a way to cultivate specific qualities or to bring about desired outcomes, such as greater calm, clarity, or compassion.

Visualization meditation can be a highly effective way to relax and focus the mind, and it can be particularly helpful for people who struggle with stress, anxiety, or other mental health issues. It can also be a powerful tool for personal growth and self-improvement, as it allows you to tap into the power of your imagination to create positive change in your life.

Overall, visualization meditation can be a powerful tool for promoting relaxation and well-being, and can be a helpful addition to any self-care routine. If you are willing to commit to a regular practice and are open to the potential benefits of meditation, it may be worth giving visualization meditation a try.

Guided 10 Minute Visualization Meditation
https://www.youtube.com/watch?v=GZiXPBGxKSE

Design Your Dream Life: Guided Visualization Meditation
https://www.youtube.com/watch?v=ziOryqljzf4