What kind of meditation suits you Why
Meditation: which “doing nothing” suits me?
Meditation: which “doing nothing” suits me?
If you want to start over with meditation, you often have more options than you might like: Vipassana meditation, Osho meditation, Kundalini meditation and many other exotic terms. In this blog post we will introduce you to basic forms of meditation knowing that there is something for everyone!
There are many different forms of meditation, which differ in outward appearance and in the inner state of mind. There are two types of meditation in terms of the external form:
- Contemplative meditation: In this type of meditation, the meditator usually sits. Further possibilities are to lie or stand. One speaks here of a passive meditation, since it is carried out in motionlessness. The contemplative forms include, for example, Vipassana, Zazen and Samatha meditation. Modern mindfulness exercises are also derived from these forms of meditation.
- Active meditation: Here, the meditator performs physical exercises. For example, the voice can be used or mindfulness can be integrated into various actions. This includes walking consciously or reciting mantras or prayers. Forms of yoga, tantra or certain martial arts styles are also part of active meditation.
In both forms, however, the core lies in the concentration of attention. However, what one concentrates on differs depending on the meditation technique. The meditator can concentrate on different objects - such as breath, thoughts, physical sensations and emotions, but also on an image in front of the inner eye, sounds or smells.
The following five contemplative meditations are well suited for beginners and advanced learners:
- Breathing meditation:
Breathing meditation is easy to perform and the basis for many other techniques. To do this, go into your preferred meditation posture. If you want you can set an alarm clock (at the beginning five minutes are enough). Close your eyes and concentrate on your breathing. Do not change it in the process, just perceive what is there right now. Feel the breath flowing through your nose into your body and on into your lungs. Notice how the upper body expands and when you exhale it leaves your body again. Try to concentrate solely on your breathing and just let emerging thoughts flow again.
Here you use your imagination to focus the mind through visualization. In your meditation posture you close your eyes and then imagine a place where you feel really good and where you can recharge your batteries. This place is individual for everyone and can be on the beach, in the forest in one room or completely elsewhere. You can have been to the place before or just make it up. Try to perceive details like sounds and smells and imagine how you are there and recharge your batteries. Remain in this place for the duration of the mediation.
An affirmation is an affirmative word or a short phrase that you say to yourself in meditation. For example: “I am calm and relaxed.” Or quite simply: “I am here now.” You are welcome to come up with your own affirmation, but make sure that the sentences are short, clear and positive. Refrain from negations.
- Paying attention to your body (e.g. body scan):
This mindfulness meditation is about feeling your body. To do this, you gradually concentrate on individual body parts during meditation. Start with the toes and slowly raise your attention until you get to your head. The longer you want to do the meditation, the smaller the individual steps are. Notice how the parts of your body feel. Where is there maybe tension or pain and where does your body feel good and powerful. Don't change anything here either, just perceive what is in the moment. You can also find a guided body scan here.
Here, attention is paid to the floor (under the feet, buttocks or back, depending on the position chosen). Feel the contact with the earth and imagine how roots grow out of you into the ground. As with plants, they effortlessly penetrate the subsoil until they reach fertile soil. Feel the connection to the ground and imagine how power flows into your body from there. When you finish meditation, let the roots in your mind pull back from the earth into your body.
If you have never meditated before or are unsure how to start, you can also use a guided meditation.
In each of these meditation exercises, the goal is to focus the mind and thus calm it down. If you practice regularly and over a longer period of time, you can benefit from the positive effects of meditation. Your health is better with a strengthened immune system. But also through better sleep that comes from a reduced stress level and emotional balance. Those who meditate regularly are calmer, more relaxed and relaxed, and often happier.
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