Self-care can be a key strategy for getting through difficult times, such as a global pandemic. Meditation is a practice that has been relied upon by humans for centuries and across cultures. The Sunday Citizen compiled a list of 10 different types of meditation, using information from health and wellness websites, research studies and more. One thing to remember when starting to practice meditation is that mastery is not necessary right away. If you don’t meditate or do it only sporadically, any increase in frequency or duration could have a positive impact. Keep in mind, there is no one way to meditate. Those who are a little Type A might have trouble slowing down—for them, a meditation practice like kundalini or tai chi that incorporates movement might be just the ticket. Other types require quiet and sitting posture. All forms of meditation have benefits for mental and physical health. For those who need guidance, there’s probably an app for that. Some are 100% free, while others may be subscription based. Some apps don’t stop at meditation, but also offer tips and tools for other ways of self-care. You can even connect with a Japanese monk via Zoom for a meditation session. Meditation may have started as early as 5000 BC, but regardless of how long ago, the practice has become more popular as people look for non-drug ways to boost their mental health. Different variations of the practice have developed around the world, including in India, China and Japan. Some are associated with spiritual practices including Hinduism, Taoism and Buddhism, while others are secular. Over time, more people were exposed to the practice through the publication of books such as Siddhartha, The Tibetan Book of the Dead, and Dharma Wanderers. Researchers began investigating the effect of meditation on the brain in the 1950s. Beginning in the late 1970s, researchers observed that mindfulness meditation was an effective practice for managing chronic diseases. When Deepak Chopra opened his Wellness Center in 1996, meditation had gone mainstream. fizkes // Shutterstock
Mindfulness
Jon Kabat-Zinn created the mindfulness-based stress reduction program in 1979, making this type of meditation one of the newer options available. Because the program’s tactics have been adopted outside of the meditation world by therapists and health professionals, it is one of the most well-known options. By focusing on the present, rather than dwelling on thoughts of the past or future, people who use this technique can manage stress and focus almost anywhere, anytime. Microgen // Shutterstock
Loving kindness also known as Metta
Anyone who has ever dealt with anger or resentment can benefit from this practice, which focuses on compassion and acceptance of ourselves, and then of people and/or situations outside of us, including (and sometimes especially) those who aggravate or hurt us. The idea is that until we love ourselves, we cannot extend love to others. This type of meditation can also help with anxiety and PTSD. LOLA61 // Shutterstock
Guided
Although this practice requires a guide, apps and the emergence of video calls have made guided meditation available to almost anyone, at any time, through both live sessions and recordings. Anxiety, depression, pain and insomnia are just some of the conditions that can be helped through this practice. insta_photos // Shutterstock
Movement
Perfect for those who have trouble sitting still, this type of meditation uses movement—yoga, tai chi, ji gong, kundalini, and more—to quiet the mind. The practice does not require you to be solitary and is often experienced in a group setting. With the recent popularity of Zoom classes, people can join others from their home or a community space. Alla-Din // Shutterstock
Kundalini
Because there are poses and mantras to learn about this practice, you will want training at first, but once you learn the basics, you can use kundalini to manage stress and enhance body awareness, in addition to strengthening and minimize pain. Koldunov // Shutterstock
Body scan
Those who struggle with sleep may want to try this practice, which involves scanning the body for signs of stress or pain. Deliberately stretching these parts and then releasing the tension is often part of the experience. Luna Vandoorne // Shutterstock
Focused
Because this practice asks us to focus on something external—breathing, sounds, mala beads, or something else—rather than trying to empty our minds, this can be an effective option for those experiencing “monkey mind,” a Buddhist term that describes the concern. the confusion. Success starts with short sessions whenever you have time, making this type of meditation ideal for busy lives. lkoimages // Shutterstock
Visualization
Visualizing an intended outcome—peaceful scenes to create calm or success in a particular situation—is a possible focus of visualization. Beyond visuals, this practice can involve incorporating all five senses. Anatoliy Karlyuk // Shutterstock
Paddock
Who hasn’t heard the word ‘om’, even if you don’t meditate? This practice, which has Hindu and Buddhist origins, uses words or phrases to focus attention. Because of the auditory component, this is probably a type of meditation you’ll do in private (although it’s also done in classes), making it a practice you can commit to daily at no cost. SantiPhotoSS // Shutterstock
Vipassana
Because this type of meditation requires participants to remain silent for 10 days, using body scans to stay focused and ignore pain, it requires a much higher level of commitment than others. The benefits of the practice were explored in the documentary ‘The Dhamma Brothers’. The film shows how this practice helped incarcerated men in a maximum security facility in Alabama to deal with their trauma and past actions. Others have used the practice to aid in substance abuse recovery. This story originally appeared in the Sunday Citizen and was produced and distributed in partnership with Stacker Studio.
