Meditation is broadly misunderstood. The majority of us picture it as someone sitting like a stone, crossed leg on the floor, eyes shut and mind blank. Yet the primary idea involved in doing meditation is mindfulness – the state of being aware of one’s thoughts, bodily sensations, and feelings. And contrary to popular belief, this can be done amidst extreme mayhem or a tranquil park, or simply in the corner of your bedroom.
For those of us who are new to experiencing the physical and infinite emotional benefits of meditation, it may appear like a humdrum practice that demands time, dedication, and concentration. But when you are starting to learn new skills, it’s better to keep things quick and simple, right?
So, here are five meditations guided by world-renowned wellness experts that you can practice in your day to day life:
- Vedic Meditation Recommended by Jeff Kober
Vedic meditation is a form of silent mantra meditation that has been around for over 5000 years. A great meditation guru and spiritual leader by the name of Maharshi Mahesh Yogi developed this ancient art of meditation back in 1955. Vedic meditation is essentially practiced to reduce stress levels, improve self-awareness and embrace stillness.
How to do it
Vedic meditation includes the use of mantra and is practiced for 20 minutes twice a day while sitting still with one’s eyes closed. You can meditate after waking up in the morning before starting your day and once in the afternoon, around 4 PM. To become a Vedic meditator, you will have to do a course under the guidance of a meditation teacher. Once you decide to practice Vedic meditation, you will have to invest 4 days of 90 minutes each to learn how to meditate.
- Chakra Meditation Recommended by Brett Larkin
Chakras, one of the most frequently heard terms, yet is the most misunderstood concept. The meaning of Chakra in Sanskrit is “wheel.” In present-day yogic contexts, chakras are considered as a system of interlinked energy points, or transitioning centers of power, located at different positions within the body. Although we have commonly heard of seven important chakras, in fact there are 114 energy centers that occur at the main junctions of nadis in the body.
How to do it
If you check online, there are several meditations that promise to “align” your chakras. However, to begin with, you can start by visualizing a colour dedicated to each chakra, chanting the allied sound vibration to activate the energy centers, and breathing deeply and evenly into corresponding location in the body. Pay attention and give time to each chakra until you sense the vibrant energy passing through.
- Loving Kindness Meditation Recommended by Bhante Vimalaramsi
As the name suggests, this meditation technique is also known as Tranquil Wisdom Insight Meditation (T.W.I.M) or “meta bhavana” as per the Pali language. This form of meditation uses images, words, and expressions to cultivate kindness and love for humanity. By intentionally using kind phrases and positive thoughts, the meditation practice leads to deeper levels of purity by breaking down barriers that people often feel towards themselves and others.
How to do it
This is one form of meditation which you will be able to practice on your own. After finding a comfortable position, recite the following phrases (silently) and express the intent of each of this phrase by dedicating your mind and soul behind the words.
May I be healthy
May I be happy
May I live with ease and peace
Thoughts are crucial in doing loving-kindness meditation – without fabricating a certain kind of emotion or feeling. Let your mind absorb the phrases, and let the phrases work its magic.
- Space Meditation Recommended by Dr. Joe Dispenza
Space Meditation is a free-flowing process of meditation that involves renewing and relaxing the body internally. The concept of feeling the expansion in every part of your being as you strive to create space in your body is the primary intent of space meditation. The subtle background music, along with a melodious voice, will ease your body of stress, mind of thoughts, and help you find your deeper-self, true inspiration and utmost comfort.
How to do it
You can practice space meditation everyday for 10 to 20 minutes by settling in a place free from chaos. During that session, what happens in the body and mind? In that duration, an equivalent amount of space is created within the body and subconscious mind which will be beneficial for you as well as others. By practicing the art of creating space, we improve our capacity for wisdom, kind-heartedness, and wisdom and become more mindful.
- Body Scan Meditation Recommended by Kate James
Body Scan Meditation is a widely-practiced form of meditation across the world. It is an excellent way to commence your mindfulness journey, by helping you improve your concentration and body awareness. Body scan meditation is often a part of a mindfulness-based stress reduction program since it is both engaging and accessible.
How to do it
As the name suggests, this meditation is steered by an audio recording where focus is directed towards different body parts, one at a time, with keen observation and by allowing every part to relax. You can practice body scan for 20 to 45 minutes, three to five days a week.
Something about the word guided meditation seems to ease a complex concept that seems less daunting, more accessible. So, whether you choose to follow Brett Larkin and practice Chakra meditation or pursue Walking meditation by Andy Puddicombe, you can rest assured to experience and witness the many benefits of meditation.
Akanksha Shukla is a content strategist, writer by the day and reader by the night- all with the trusted companionship of coffee!