2. Spiritual Meditation
This type of meditation is primarily practiced in Eastern religions, like Daoism, Hinduism, and even in Christianity. It is very similar to praying in silence where you focus on the silence and reflect on your thoughts. The focus here is on seeking a deeper connection with the Universe or God.
3. Focused Meditation
This form of meditation requires you to concentrate on something based on any of your 5 senses. You can either focus on your breath or any external objects, count beads, look at a candle flame or listen to gongs or bells. It may sound simple, but it will certainly require a lot of practice like any other form of meditation.
4. Movement Meditation
Most forms of meditation require you to remain seated in a particular position. But this style of meditation requires you to focus on your body while in motion. Movement Meditation, also known as walking meditation, is a variant of mindfulness meditation and is also related to Tai chi, Yoga, and various other forms of martial arts. You can practice this while walking through the woods, playing a sport, gardening, walking your dog, etc.
5. Mantra Meditation
Mantra meditation or chanting meditation is widely recommended by Eastern and Western religions. While chanting, your mind must be focused on the sound and melody of the mantra, like the very popular “Om” mantra. The repetitive sound of the mantra helps to cleanse our minds, makes us more alert, and deepens our awareness.
6. Visualization Meditation
Here you are required to visualize a particular image that invokes a specific feeling in your mind. You can close your eyes and imagine a beautiful mountain lake, a pristine beach, a lush meadow, the open sky, or any other landscape or visualization that you can relate to. This type of meditation is believed to help the practitioners get rid of negative or unwelcome thoughts and attain inner peace.
How should you start meditating as beginner
Meditation for beginners should be easy to practice. Now that you have got some idea about meditation, what you need to do now is to forget it all and clear your mind before you get started. Yes, you heard me right. You will have the best meditation experiences only when you view it as a simple practice that you can do anytime you want. The information I provided above, is to give you an overview of what meditation is, not to confuse you or make the process complicated for you.
Yongey Mingyur Rinpoche says beginners should keep things simple and easy when starting meditation. You surely don’t want to argue with a Buddhist monk, especially when he is the happiest person in the world. The meditation master recommends that you keep your sessions short during the first few days or even weeks. He suggests –
“You cannot meditate a lot at the beginning; it’s not a good idea. If you are very new, maybe do 5 minutes a day. But do it for 30 days. Then, it will become a habit. Once you build up that habit, you can add another 5 minutes, and it gets easier and easier.”
As a rule of thumb, it is widely believed that a daily 10 minutes of meditation practice can have significant effects on your body and mind. But it mainly depends on you and how you want to go about it. As I have been practicing mindfulness meditation for a few years now, I would recommend you get started with mindfulness meditation for beginners as it is perhaps the simplest and most effective method. You may also try guided meditation as a beginner if you want.