It’s so hard to focus on what we can control during a time when everything seems entirely OUT of control. But we can control, no matter how hard it might be, is our minds. A good way to do that? Meditation.
To be blunt, meditation can be intimidating. When you’re first starting out, you might feel like you’re doing it all wrong–or you might not even know how to get started.
I think the most important idea to share right at the beginning is that there is no wrong way to meditate. We do want to share some knowledge on this subject, but we encourage each of you to make your practice your own. After all, this is all about serving your own mind, body, spirituality, etc.
To get started, we’re going to break down the main types of meditation and then go into different tools you can use to start or improve your meditation routine. Let’s begin!
Types of Meditation
Unbeknownst to me, there are TONS of different types of meditation. This article from Healthline and this article from Headspace really helped me understand some basic categories, and we’ve done our best to summarize some of these below.
That’s not to say there are not PLENTY more. In fact, I have a feeling we’ve only just scratched the surface. But here are a few key types to note:
Mantra Meditation: Focusing on one phrase, instead of your breath, to focus your mind. (Headspace)
Movement Meditation: Most people think of yoga, but this practice can include any other gentle form of motion. It’s an active form of meditation where the movement guides you. (Healthline)
Guided Meditation: Pretty self-explanatory, and pretty popular with the wonderful world of technology. Most of the other forms of meditation listed can be guided or unguided, depending on your preference.
Spiritual Meditation: Spiritual meditation is used in Eastern religions, such as Hinduism and Daoism, and in Christian faith. It’s similar to prayer in that you reflect on the silence around you and seek a deeper connection with your God or Universe. (Healthline)
Focused Meditation: Uses the object of our breath to focus attention, to anchor the mind and maintain awareness. Notice your mind starting to wander? Simply return to the breath. (Headspace)
Transcendental Meditation: Very popular form of mediation. The method is taught one-on-one by trained instructors trained by the Maharishi Foundation. The practice involves sitting comfortably with one’s eyes closed for 20 minutes twice per day and engaging in the effortless practice as instructed. (Headspace)
According to UC Berkley, “New research suggests that mindfulness can change our brains and help with our short-term memory.“
Where to Meditate
Good news: you can meditate anywhere! According to headspace, most beginners choose a chair when familiarizing themselves with the practice. This helps with posture, and keeps you from getting drowsy from laying down.
Personally, I like to meditate sitting up in my bed, and I like to be alone if possible. But of course, this doesn’t mean that I haven’t meditated in the car, shower, and living room couch too.
“…there were also decreases in brain cell volume in the amygdala, which is responsible for fear, anxiety, and stress – and these changes matched the participants’ self-reports of their stress levels” according to a study quoted in Forbes.
Meditation Apps
Like we noted at the beginning, getting started can be tough! I love the idea of using an app (or even a podcast or book!) to help develop a practice, especially if you’re thinking about guided meditations. Below are some of our favorites:
Apps
- Headspace: No surprise here–this app is the best! Out go-to for guided meditations.
- Calm: Includes masterclasses and sleep help.
- Aura: Tracks moods and emotions to deliver personal guidance and meditations.
- Melissa Wood Health: We’re big fans of her around here, and she has great guided meditations on her app plus yoga flows.
- Insight Timer: 40,000+ free guided meditations plus courses, white noise, and content for kids.
“Research shows Headspace can improve key components of mood, including happiness, and irritability.“
Products to Improve Your Practice
Essential Oils
Beyond just setting the mood in your meditation space, essential oils are designed for different physical and mental purposes (relieving stress, bettering sleep, etc). Read more about them in this article from Healthline.
Headphones
Especially for guided meditations, a good pair of headphones can be transformative. Below we’ve linked some noise-cancelling headphones. Trust us–once you get some, you’ll never go back.
Are you meditating? If so, comment your best tips!
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SHESHESTYLEAPR 19, 2020
