Meditation has become very popular in the recent years. Meditation can certainly be challenging, so you need to find a practice that suits you. There are a LOT of Meditation Techniques out there… Silent Meditation, Guided Meditation, Mantra Meditation, Transcendental Meditation, Vipassana Meditation are examples to name a few…
– But, Why Meditate?
The practice has many positive effects on the mind, body and overall health. But you need to practice regularly if you want to enjoy its benefits over time. Below are some benefits:
– Reduces Stress
– Find Emotional Balance
– Improves Sleeping Patterns
– Improves Eating Patterns
– Improves Self Awareness
– Decrease Depression
– Improves Immune System
– Boosts Memory
– How to find the right Meditation Style for me?
Let’s focus on the general types of meditation, so you get an overall idea of what Meditation truly is. In fact, meditation is usually classified in the way you focus your attention.
1/ Focused Attention (FA) Meditation
This technique consists in focusing your attention on a chosen object. This object can be anything that involves the senses: an object, a sound, tastes or smells.
This meditation technique is easier to follow for beginners. With Focused Meditation, you stay in the present moment but turning off your internal dialogue. This practice is easy to practice; you can do it even at home without an instructor. All you need is a quiet place, some free minutes and something to focus on.
Examples Of FA meditations are: Loving Kindness Meditation, Chakra Meditation, Kundalini Meditation, Sound Meditation, Mantra Meditation, Pranayama, and many others.
2/ Open Monitoring (OM) Meditation
In Open Monitoring Meditation, instead of focusing the attention on any object, the mind keeps open, monitoring experiences. Basically, it consists in observing our environment, staying in stillness and observing everything that happens inside and outside our body. It is important to do this without judgments or attachments. Perceptions can be internal such as thoughts, feelings, memory or external such as sound, smell, etc…
Exemples Of OM Meditations are : Mindfulness meditation, Vipassana Meditation and some types of Taoist Meditation.
OM meditation is said to bring a powerful state of awareness. It helps practitioner observe and discover his true self, bringing a sense of compassion and understanding.
3/ Effortless Presence
Effortless presence is a type of mindfulness meditation. In this meditation technique, you don’t have to focus your attention on anything in particular. It is important to clear your mind of any thoughts. This state is also called “Pure Presence”. Practitioner keeps inner silence effortlessness, reaching deeper states of consciousness. We can consider that this is the true purpose of any other meditation techniques : to find stillness, calmness inside of you.
Examples or Effortless Presence are: the Self-Enquiry (“I am” meditation) of Ramana Maharishi; some forms of Taoist Meditation , Mahamudra , Dzogchen; and some advanced forms of Raja Yoga.
EP meditation is not easy to practice at all, it is an advanced technique that requires previous trainings. It is recommended to start with FA meditation first, and then once you are familiar , you can try this amazing EP technique to reach inner peace.
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