So we cannot escape the fact that the benefits of meditation are worth taking an interest in but which meditation technique will work for you?

We know that meditation helps reduce symptoms of panic disorder and stress and anxiety in general.

We know that meditation makes you stronger against pain and is extremely helpful for patients diagnosed with Fibromyalgia.

We also know that meditation helps manage ADHD (Attention Deficit Hyperactivity Disorder) and conditions such as psoriasis.

Given that crucial element of time (and the fact that most of us have crazy busy schedules to keep to), deep down, would you like to experience the benefits of meditation?

If the benefits could be achieved through a meditation practice that is simple, enjoyable and adds no extra time to your day. Would you be curious? Have you looked into it?

Have you felt overwhelmed with regards to:

Where to begin.

Which meditation technique should you begin with.

How hard is it going to be and when will you see results.

Every meditation practice is unique, so there is no right or wrong path for you.

There are several meditation techniques suitable for both beginners and advanced meditators and we will explore them here.

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Read through the below list of techniques and then when considering which meditation to choose, simply try one or several, and stick with the one(s) that appeals to you the most.

Meditation is best practiced daily. So choose which meditation technique you want to practice, not the one you think you should practice.

Mantra meditation:

Repeating words, sounds or phrases over and over again, will quickly help you get into a meditative state. You can use traditional Sanskrit mantras, which have spiritual meanings, or you can make up your own. Again, there is no right or wrong. If you don’t feel comfortable saying words you don’t really understand or have difficulty pronouncing, you’re not going to benefit much from them.

How mantra meditation works: Anything that you do repetitively, can put you in a trance-like state and calm the mind. You can say the mantra aloud or silently, as you prefer. If you make up your own phrase, make sure it’s short and rolls off the tongue easily.

Walking meditation:

Walking meditation is ideal on days when you are bursting with physical energy or you simply don’t feel much like sitting. Here, you focus on fully experiencing walking. You pay close attention to the physical movements required to walk (so intricate, so complex!) as well as the environment. This meditation can be done in any weather and helps you become very aware of the world around you.

How walking meditation works: Instead of trudging along while ruminating about things, you ask yourself to listen and observe the physical act of walking and what is going on inside and outside of you in this moment. There are so many things to pay attention to and it’s a good way to keep your mind focused and quiet.

Guided meditation:

Guided meditation is perfect as a way to help you develop your visualization abilities and to relax more completely.

How guided meditation works: Instead of trying to achieve a certain state of being, you allow the meditation guide to stimulate your imagination.  As you’re busy listening and following the guide’s suggestions, your mental chatter quiets and often disappears completely. Thus leaving you in a blissful state and enjoying a very vivid and richly embellished mental journey.

Guided meditation is also highly effective at managing pain and taking away any stress you might have about not being able to visualize what you want.

Which Meditation

Breath meditation:

This is the classic meditation technique whereby your entire focus is on your breath. Breathing is something we take for granted and rarely pay attention to and so it can be fascinating to really become immersed in the intricacies of this physical action.

Breath meditation does require discipline because the mind is easily distracted. You will however see that if you keep pulling your attention back to your breath every time your mind wanders, you will gradually develop more and more control over your mind. This is a technique that can be used anytime you are feeling stressed and want to interrupt thoughts of worry or anxiety.

Sense meditation:

This technique involves using one of your senses at a time, as a way to focus the mind.

For example, you can gaze at a candle (or fireplace or campfire), which is an easy way to slip into meditation. Or, you can use sound such as repetitive drumming, rain or the sound of a creek flowing. You can also close your eyes and hold an object in your hand, allowing your fingers to explore it. Each time your thoughts wander from the object of your focus, bring your attention back to it.

All of these techniques help you learn to become the observer of your mind. You decide what to focus on and whenever your mind brings up a thought, you acknowledge it and turn your attention back to what you are focusing on.

When it comes to which meditation to choose, most people initially think they are too busy, or unable to sit still, or can’t quiet their mind and they wonder if they will do it right.

If you find yourself thinking the same, you’ll be delighted to hear that even 10 minutes a day really can change your life. So long as you’re willing to add the all important ingredients of commitment and consistency to your goal of reaching the benefits available.

No matter which meditation technique you choose, make sure you feel comfortable!

Within a short time, you’ll have found that part of you that is your inner peace. A place where nothing can disturb you. A place that makes you feel more you than ever before.

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External Resources:
The American Journal of Psychiatry – Effectiveness of a meditation-based stress reduction program in the treatment of anxiety disorders
National Center for Biotechnology Information (NCBI) – Buddha’s Brain: Neuroplasticity and Meditation
National Center for Biotechnology Information (NCBI) – Brain Mechanisms Supporting Modulation of Pain by Mindfulness Meditation
National Center for Biotechnology Information (NCBI) – A protocol and pilot study for managing fibromyalgia with yoga and meditation
National Center for Biotechnology Information (NCBI) – An eight-week yoga intervention is associated with improvements in pain, psychological functioning and mindfulness, and changes in cortisol levels in women with fibromyalgia
International Federation of Clinical Neurophysiology – Effects of mindfulness-based cognitive therapy on neurophysiological correlates of performance monitoring in adult attention-deficit/hyperactivity disorder
National Center for Biotechnology Information (NCBI) – Influence of a mindfulness meditation-based stress reduction intervention on rates of skin clearing in patients with moderate to severe psoriasis undergoing phototherapy (UVB) and photochemotherapy (PUVA)