What Are the Different Meditation Techniques?

Starting on the path of meditation is a decision that can bring about great changes. Once we get started, we can find a wide variety of techniques that can be useful for different moments in our lives. As this is a discipline that has existed for centuries around the world, it has been adapted to each society and context. The key is to experiment and maintain a constant practice in order to reap its benefits.

The truth is that there are many meditation techniques that help you focus and expand on the potential of this exercise. Specialists recommend practicing different techniques according to what you're going through when you meditate since it's possible to direct the meditation practice towards different end goals. Furthermore, it's recommended to use more than one technique to maintain interest and sustain the habit. Below, we will share a few of the most popular techniques with you.

Mindfulness

This is currently one of the most popular techniques, especially in the West. Its origin goes back to Buddhism and it's centered on attending to the thoughts that go through our minds. How? By observing thoughts without judging them. That is to say, by giving them free rein.

This type of attention can teach us to relate differently to everything that is happening in our lives, in the here and now, in the present moment. It is a way to become aware of our realities.

Mantras

This technique consists of emitting sounds. These sounds can be phrases, prayers, words, or arbitrary sounds. When we apply this modality, if we are using a phrase, the recommendation is that the words are repeated with full awareness of their intention and meaning. In the case of sounds that have no meaning, they are repeated mechanically, and through that repetition, the mind shifts its way of functioning.

Meditating with mantras is one of the easiest techniques, since, when sounds are emitted, the person can center their full attention on what they are pronouncing, preventing the mind from scattering. Sometimes, it's easier to concentrate this way.

Movement

If you are a restless person, sitting still is probably not for you. In this case, you can practice meditating while you move. When you do this, the body and mind focus their attention on the movement, its vibrations, and breathing. One of the most well-known practices for this purpose is yoga.

A good idea to begin meditating while you move is to practice meditation as you walk. Concentrate on the sensations of each fiber and muscle in your body during this process and you will see how you connect with your environment and self.

Gratitude

Another very well-known technique is practicing gratitude, which is an action known to bring about a sense of well-being. When we show gratitude, we are acknowledging something good that happened previously. Doing this before sleeping or just after waking up can help you feel more relieved.

To meditate in this way, you should be grateful for at least three things that bring you joy. It can be love, friendship, and health. The key is to give yourself space to feel true gratitude for what you have rather than simply think about the words that express this kind of feeling.

Compassion

Meditation is an act of compassion. When we are compassionate, we liberate all of our negative energy and inner hatred in order to open our minds and connect with positive things. This technique is a bit more advanced, it requires time to connect with compassion, especially if we decide to direct that compassion towards a person with whom we have a conflict.

Visualization

Visualizing means representing something through images. When we practice this technique, we tap into our creativity and imagination, since the aim of this technique is to conjure mental images of objects, places, or people that bring us peace. They are representations of our minds through our five senses: taste, smell, sight, touch, and hearing.

If you want to try this technique, begin by imagining a place or time in your life in which you were very happy. Lunch with a family member or some vacations on the beach can be the starting point to meditate through visualizations. Many guided meditations offer visualizations in which a voice leads you through a series of mental images.

Conscious Breathing

Breathing is vital to relax muscles and release tensions. Outside of meditation, conscious breathing can help you lead a happier life and find healing. All you need to do is place your attention on the air that enters and leaves your lungs: the key is to inhale and exhale in an even and continuous manner.

Although breathing is a basic aspect of life, our bodies and minds change considerably when we begin to take conscious breaths. You can combine this technique with any of the others that were previously mentioned.

These are just a few meditation techniques. The ones mentioned in this article can help you start on the path to meditation and awareness. Download the Hakuna app for free to try and find the ideal meditation technique for each emotion. Make your practice a unique experience.