I’ve recently tried to start meditating for at least a little while every day. It’s usually during my kid’s afternoon nap, because somehow, I got them on the same napping schedule. So, my toddler is in her room, the baby in his swing in the living room, and I’m usually covered in cats in the recliner we have. I go to YouTube and find a guided meditation video or just find relaxing music and I’m finding that it helps my lack of sleep brain to function through the week. But not everyone can do it the same way I do, or for the same reasons.  

There are several different meditation techniques to try, with different origins, and benefits. 

Mindfulness 

Mindfulness meditation started with the Buddhists but is now one of the most popular techniques in Western countries. Find something to concentrate on, like your breathing, an object, or even a candle flame, and take note of your thoughts and feelings. No need to dwell on anything in particular but acknowledge everything and move on. Great for people who don’t know where to start. 

Spiritual 

This meditation comes from Eastern religions, as well as some Christianity practitioners. Spiritual meditation can be much like prayer, or even Catholic confession. It’s used to reflect and gain a closeness to your god (or gods). Some places of worship will hold meditation together as a congregation, or some individuals do it alone. Either way, the main goal is to become closer to the Devine. 

Focused 

This is much like mindfulness, but focused meditation goes a step farther. Find something to put all your concentration on, and any time your mind starts to wander bring it back to your focal point. It can be hard to master, but if you can learn to focus during meditation, you can learn to put your focus anywhere in your life. 

Movement 

The most well-known movement meditation is yoga, but any activity that relaxes you and helps you clear your mind will work the same. Just so your relaxation activity and let your mind wander. 

Mantra 

Hindus and Buddhists like mantra meditation. The idea of sitting cross legged, arms held up with fingers held just so repeating the word “om” repeatedly comes from this technique. The word (or phrase) is repeated to maintain your focus and to give you heightened awareness of the world around you. Good for people who can’t concentrate in silence. 

Transcendental 

My understanding of transcendental meditation is that it is a more personalized mantra meditation. Instead of “om” or some quote or whatever generic mantra people may use it is a very special phrase or word to the practitioner. Studies are being done on how this can be used to help people suffering from anxiety, and research is showing some percentage of benefit, but they haven’t gone too far with severe anxiety yet, so if that interests you do more research on it and watch for more studies. 

Progressive Relaxation 

Also called the “body scan” meditation, progressive relaxation is simply concentrating on each muscle one at a time to release tension. Many people do this before bedtime, tensing and relaxing muscles and learning where they hold their stress to make sure it’s released for a good, sound sleep. This is more or less what I’ve been doing during the kids’ nap time. 

Loving-Kindness 

Loving-kindness is a meditation meant to promote love and kindness. Pretty self-explanatory in my eyes. You’re supposed to open yourself up to receive and feel love, so that then you can return some kindness… or something like that. I don’t know, honestly this one strikes me as weird, but if it intrigues you go for it. Supposedly good for releasing resentment. 

Visualization 

Again, I feel this is self-explanatory, visualization meditation is the act of visualizing a scene or picture with as much detail as possible. I like to find guided meditations for this, because it helps paint the picture and keep me from getting distracted. It can be a good way to ground yourself and release any negative feelings you may have, and it can improve your mood. 

There’s evidence that meditation can help lower blood pressure, ease anxiety and depression symptoms, and help fight insomnia. Many people recommend meditating for at least 20 minutes every day to reap the benefits it can provide. There are also spiritual benefits, like gaining a more intimate connection to deities or spirits, and this is how many people also connect to past selves.  

Do you meditate? What technique do you prefer?