4 Different Kinds of Meditation
It’s no secret that meditation is a great stress reduction strategy. It also has the power to change your brain! A UCLA study showed that meditation slows down the brain’s aging process by increasing grey matter, associated with information processing, intelligence, and intellect. The key to becoming a consistent meditator is choosing a practice that works for you. There are SO many different kinds of meditation to choose from! Try out the different methods below to find your favorite way to meditate.
1. Qigong
If you get fidgety during meditation, Qigong may be for you. It incorporates movement and focused intentions. Try this exercise:
- Stand in a relaxed manner.
- Place your hands in front of you a few inches apart.
- Breathe in, expanding your belly like a balloon, while moving your hands away from each other.
- Breathe out and collapse your hands inward.
- Repeat for 5 breaths.
Good job! You just did your first Qigong practice.
2. Wuji Meditation
Wuji meditation is used to cultivate stillness in the mind. Try this exercise:
- Find a comfortable seated or standing position.
- Close your eyes or focus on one visual point.
- Clear your mind of all thought (easier said than done).
- When you become distracted by thoughts, notice it without judgement.
- Bring your focus back to your breathing.
- Do this for 5-10 minutes.
It takes practice! There’s no right or wrong way to do it… Don’t beat yourself up if you found yourself smothered with thoughts.
3. Om Meditation
Om meditation puts the focus on your breathing. Om is a cosmic energy of all things and beings in the universe. Try this exercise:
- Find a comfortable seated position.
- Inhale for 6 counts, feeling the belly rise.
- Exhale for 3-8 counts (up to you what you pick).
- Optional: On the exhale, you could say a long “ooooommm.”
- Staying focused on your breath, do this for 5-10 minutes.
4. Ida & Pingala Breathing
This slow form of breathing is great for calming anxiety. Ida refers to the nerve ending in your left nostril, which is associated with relaxation. Pingala refers to the nerve ending in your right nostril, associated with energy and alertness. Try this exercise:
- Find a comfortable seated position.
- Cover up your right nostril with your hand.
- Breathe in through the left nostril.
- Exhale through the right nostril.
- Be mindful of your breathing and thoughts.
- Continue for 3 minutes.
- Switch to covering your right nostril and repeat the steps.
Hopefully you feel more balanced after this exercise!
There you have it! Four different kinds of meditation you can experiment with.
What other kinds of meditation do you like? Comment below!
