Finding the Right Meditation Practice for You

When it comes to meditation, myths and misconceptions abound. With everyone having an opinion about what constitutes a “proper” meditation practice, the fact of the matter is that there are countless ways to benefit from meditation, and the “right” practice is unique for everyone. Finding a meditation practice that resonates with you is extremely important because it’s your best chance to stick with it. Whether you’re starting out or going deeper with your practice, here’s a quick guide to navigate some of the main techniques and styles.

Concentrative Meditation. The essence of concentrative meditation is to train your mind to focus on a single thing. Transcendental Meditation (TM) is a popular concentrative meditation system, where you focus on a mantra. Other common focal points include the breath, affirmations, specific images/visualization, or a particular body part. Elements of concentrative meditation can be found in most—if not all—forms of meditation.

Movement Meditation. In movement disciplines such as yoga, tai chi and qigong, meditation is accomplished while the body is in motion. Such motion—often slow and purposeful—keeps the mind engaged in the practice, preventing it from wandering or getting distracted. People who have hard time sitting still generally find movement meditations helpful.

Mindfulness Meditation. The idea behind mindfulness meditation is to become present by training yourself to be mindful of the information your brain and body receive and process through the five senses: seeing, hearing, feeling, tasting and smelling. To that extent, any activity that is completed with full intention and complete awareness can become a ‘meditation’—breathing, gardening, going for a walk and even eating. Some forms of mindfulness exercises are very adaptive as they offer flexibility, variability, and the opportunity to couple meditation with various physical activities. Becoming aware of the breath is a common mindfulness practice that can be practiced anytime, anywhere to help calm your mind.

Guided Imagery Meditation. This versatile form of meditation uses visualization and mental imagery as the main focal point. Because it engages the mind with something active to do, people with a “busy mind” often find this style beneficial and attainable. In addition to achieving single-pointed concentration, different imageries can be used to induce specific applications and results such as enhancing relaxation, problem solving and creativity, and improving performance. Initially, it is recommended that your imagery is guided by someone other than yourself—whether in person or while listening to a CD. However, with time and practice, you can often learn how to guide yourself.

Breathing Exercises. Although most people won’t consider breathing a meditation per se, it deserves recognition as it is the single most powerful tool you have to make an immediate impact on your body and mind. Breathing exercises can be practiced as a standalone technique or as a part of any other style of meditation. Researchers found that the breath constitutes a bridge between the body and the mind as each emotion has a distinct breathing pattern. Therefore, by practicing different breathing techniques, you can quickly impact both your body and your state-of-mind.