Have you wanted to try meditation but struggle to quiet the mind? Meditation is more about being present and letting our thoughts flow freely, but many of us feel like we are meditating “wrong” because we are distracted or our thoughts are racing. It’s easy to let a few “failed” attempts at meditation get us down, but the benefits of meditation make finding a solution worthwhile.
Fortunately in this case, we have more than 1 solution – we have 4!
Meditation 101
Yogis and meditation practitioners often use terms like “clear head” and “mindfulness,” but the lines that define meditation tend to be blurred. What is meditation? Where does this practice come from?
Like one of the most popular forms of exercise – yoga – meditation began in India in the era of B.C. It was a form of healing that had been practiced and documented for centuries, and was as relevant to people of the past as it is to us today.
When meditation had migrated to the Western world and became popular, it was in the early 1970s and a type of meditation called Transcendental Meditation was creating a stir. An English quartet had famously traveled to India to experiment with this practice.
Seeing how this technique combines mindfulness, affirmations, mindfulness, and promotes calmness, it’s easy to see why interest in transcendental meditation (and meditation in general) continues to grow.
Once you’re acclimated to the practice, meditation can feel like a vacation for your mind. Instead of focusing on life’s constant distractions – social media, family stress, work worries – we allow our thoughts to stabilize and neutralize. In turn, this allows us to enter a calmer state where we operate less from control or anxiety and more from peace and trust.
Modern Meditation
How does a technique with so much history stay relevant in today’s fast-paced world?
First, the need for peace, harmony and awareness has never left us – even with technological advances and lifestyle changes. If anything, the way our world has evolved to become richer but more demanding has put more pressure on the mind to be quick and reactive. Meditation is a way to disconnect – to remove the noise of daily reminders, work commitments, to-do lists and the rapid stimulation of platforms like TikTok and Instagram.
To help meditation adapt to our technology-driven world, developers have made the practice more accessible on nearly every platform. Apps like Headspace and Calm feature guided meditations, music and frequency playlists, and thought-provoking prompts to enhance our ability to be present. Ironically, with these apps being connected can improve our ability to disconnect.
As we explore meditation styles, it is important to remember that meditation is not about perfection. There is a lot of conflicting information out there about how long to meditate, how to start, and even which direction to face! Ultimately meditation is about creating a clearer connection with the mind, and we can do this with very little time and meaningful intentions.
Varieties of Meditation
Learning about the different types of meditation practices has to be one of the most fun parts of the subject. There are so many different ways to achieve this deep calm and mental reset. Not only can we find a style that is perfect for us, but we can create a custom routine that fits our schedule or needs and combines different styles.
Here is a list of developed meditation styles that are popular around the world:
The way we practice yoga, meditation, or any form of physical therapy today has to meet certain conditions for most of us to stick with it. These practices must be easily accessible, affordable, with measurable goals and outcomes.
The great thing about meditation is that it can literally be free – all it takes is time and commitment. Based on the average person’s busy lifestyle, here are 4 impressive forms of meditation you should try today:
#1: Guided Meditation
As the name suggests, this is a type of meditation that uses a caregiver. By offering calm energy and gentle direction, they can help the audience stay focused. Those with extremely busy lives that can be after a workout that can be done at any time will love guided meditation. And even if you don’t “feel” like you’re doing a “good” job with meditation, keep at it. A consistent meditation routine has actually been shown to add up white matter in our brain (an important tool against early dementia and other risks).
#2: Movement meditation
Commonly used synonymously with yoga, movement meditation involves moving the body to quiet the mind. It doesn’t have to be the pretzel-like bends and acrobatic balancing tricks practiced by seasoned yogis – movement meditation can be any relaxing repetitive act.
Quiet time alone knitting, or a sunset walk in the park are some examples of movement meditation. For those of us who find it difficult to sit still and usually prefer high-intensity exercise, this can be a great option.
#3: Mantra Meditation
This is something many of us may already be doing, practicing daily affirmations that build positive energy and confidence. Mantra meditation is a great way to pick up this pre-existing habit and develop it. Typically known as the classic, ‘om’, mantra meditation is about awareness. Using a word or short phrase and chanting during practice is a great way to experience a calmer mind.
#4: Transcendental Meditation
Transcendental meditation seems to use both the body and the mind to achieve awareness. A comfortable position that can be held with relative ease is important. This technique is based on mantra meditation, chanting the same phrase or sentence repeatedly as well. This meditation technique allows us to make the practice our own, making awareness and alignment much easier. This is a practice best done daily and used to improve self-esteem, sleep patterns, and physical calmness.
If you’ve read this far, you’re ready to try meditation! Helpful tip: some healthcare providers offer free access to the Calm app, while some companies offer Headspace to their employees. No matter what type of meditation you practice, know that you are investing in the long-term success of your mental health. Good luck!
Enhancing your meditation practice with self-care
While meditation itself is a powerful tool for mental well-being, combining it with mindful self-care practices can enhance its benefits. Here are some ways to create a holistic meditation routine:
Set the mood: Create a calm environment with soft lighting, comfortable seating and relaxing aromas.
Skin Care Ritual: Incorporate a gentle grooming routine before or after meditation to promote relaxation and awareness.
Hydration: Keep a glass of water close to you to stay hydrated during and after your practice.
Description: After meditating, spend a few minutes writing down your thoughts and experiences to deepen your practice.
Recommended 100% PURE products to complement your meditation practice
Lavender Niacinamide Pore Minimizer Tonique: This soothing face mist can be used before meditation to create a relaxing atmosphere and refresh your skin.
Nourishing Matcha mask with oat milk: Apply this mask before your meditation session for a nourishing treatment that works while you relax.
Aromatherapy Oil: Add a few drops to a diffuser during your practice for an uplifting and uplifting aroma.
Rose Micellar Cleansing Water: Use this gentle cleansing water after meditation to refresh and hydrate your skin, extending your sense of calm.
Frequently Asked Questions about Meditation
Q: How long do I have to meditate each day to see benefits?
A: Although even short sessions can be beneficial, many experts recommend starting with 5-10 minutes a day and gradually increasing to 15-20 minutes. Consistency is more important than duration, so find a time slot that fits comfortably into your routine.
Q: Can meditation help with anxiety and stress?
A: Yes, many studies have shown that regular meditation practice can significantly reduce symptoms of anxiety and stress. It helps by promoting relaxation, improving emotional regulation and changing the way the brain responds to stressors.
Q: Is it normal to fall asleep during meditation?
A: Falling asleep during meditation is a common occurrence, especially for beginners. While the goal is to stay alert and aware, don’t be discouraged if you occasionally get carried away. As you practice more, it will probably become easier to stay awake and alert during your sessions.
Q: Can I meditate lying down?
A: Although it is possible to meditate lying down, it is generally recommended to sit upright if you can. This helps maintain alertness and reduces the chance of falling asleep. However, if sitting is uncomfortable or painful, lying down is perfectly acceptable.
Q: How can I stay focused during meditation when my mind keeps wandering?
A: Mind wandering is a normal part of meditation. When you notice your thoughts drifting, gently bring your attention back to your chosen focus (breath, mantra, etc.) without judgment. This process of noticing and refocusing is actually a key part of the practice and helps strengthen your ability to focus over time.
Remember, meditation is a personal journey and what works best can vary from person to person. Don’t be afraid to experiment with different techniques and find what you like. The key is to approach your practice with patience, consistency and self-compassion.
