Even if meditation can be considered as an ancient tradition, many cultures in different parts of the world still practice it because of its numerous benefits. A lot of its practitioners meditate for the reason that this practice creates inner harmony and a sense of peace and calmness. If you want to give it a try, then here are some of the best meditation practices that you can do, especially if you are still a beginner in this field.
- Mindfulness meditation – This meditation practice is all about helping practitioners gain awareness and become more present at the moment. With mindfulness, you will be encouraged to be more aware of your present surroundings. You are discouraged to dwell on the past or worry too much about the future.
The good thing about mindfulness meditation is that you can do it almost anywhere. Regardless of where you are, you can just begin meditating by calmly and peacefully noticing your surroundings, including the scents, sounds, and sights you presently experience. This practice produces several benefits including improved focus and memory and reduced emotional and impulsive reactions as well as negative emotions.
- Mantra meditation – This meditation practice involves focusing on a mantra to make it work. The mantra could come in the form of a word, phrase, or syllable that you have to express. The goal of mantra meditation is to release subtle vibrations linked to repetitively saying your mantra and stimulate positive change.
For instance, if your mantra involves boosting a specific positive trait, like confidence or compassion, then expect it to come true through regular meditation that focuses on expressing your mantra.
- Focused meditation – This kind of meditation requires you to concentrate on your five senses. For instance, your focus could be internal, such as your breath. Another tip to do focused meditation is to use some external factors and influences to focus your attention (ex. looking at a candle or listening to the sound of a gong).
You may have a hard time doing this at first but eventually, you can master the art of preventing your mind from wandering. If it wanders, then you can train yourself to bring back your focus and meditate. It is a great meditation practice, especially if you want to improve your focus and concentration.
- Breathe awareness meditation – This is another meditation practice that you can do conveniently. It is actually one form of mindfulness meditation, which has a goal of encouraging mindful breathing. To practice this technique, you just have to practice the art of breathing deeply and slowly.
Count or focus on your breaths. Your goal here is to concentrate solely on breathing and prevent other thoughts from coming into your mind. It also provides several benefits, including lower levels of anxiety and better concentration and emotional flexibility.
- Transcendental meditation – Another popular and beneficial meditation practice that you can do is transcendental meditation. It is a customizable approach to meditation. It is because you can use a mantra or a set of words that specifically suit you and your goals. Transcendental meditation works great if you are someone who loves structure and want to stick to practicing this habit for a long time.
Regardless of your reason for practicing meditation, you have an assurance that there is a specific practice or technique that will work for you. The best meditation practices, like the ones mentioned in this article, aim to bring out the best in you. With their help, you can enjoy several amazing benefits, including spiritual enlightenment, lower stress and anxiety, improved sleep, and lower blood pressure.