Which meditation method is best for me?

There is no great science to choosing a meditation method. I guess you can look at the ones that best match your goals and use your skill set but be ready to admit that you are wrong on a few occasions. Then, be open to experimenting and exploring until you find something that suits you.

Here are some for you to consider:

·       Mindfulness meditation

This is the most popular form of meditation. It is the reason why people often use mindfulness interchangeably with meditation. Mindfulness is about watching your thoughts and noting the patterns they form with an objective, non-judgmental view. If you are interested in practicing alone (without a teacher) to develop a more focused and clearer mind, this may work for you.

·       Focus/awareness meditation

This method engages the five senses to improve focus and mental awareness. It achieves mostly the same effects as mindfulness meditation but is much more difficult to get into. To do it well, you have to engage all your senses (smell, touch, sight, hearing, and taste (if possible)) to explore something.

·       Movement meditation

This involves movements. But these movements have to be deliberate and gentle to allow connection and awareness between mind and body, physical and mental action. They include yoga and tai chi but can also involve meditative gardening or other full-body workout activities. If you are a more physically oriented person and looking to be more in tune with your body, this may be the right method for you.

·       Mantra meditation

Here is another popular and accessible form of meditation. It builds mental strength and resilience through the power of sound. The mantra may be a word, chant, noise, or phrase. It can be anything. The process involves repeating the mantra out loud or silently in a bid to take the edge off your thoughts.

·       Visualization meditation

Visualization can serve many purposes. It can help relax, manage pain, revisit memories, boost morale, or picture a specific goal. Whatever you use it for depends on your goal. However, to use this technique right, you also have to engage your senses in creating a believable scene/imagination.

·       Loving-kindness meditation

As the name suggests, it is about building love, acceptance, kindness, and compassion. The exercises involved are mostly about being more sympathetic and open to giving and receiving more love and positivity from the universe and other people. This makes it great for people interested in letting go of anger, pain, and resentment.

·       Progressive muscle relaxation or body scan meditation

This technique is mostly used in relieving pain and relaxing. It also increases awareness of your body, which helps you understand what you are feeling in different parts. For example, it can help trace and pinpoint sources of pain and discomfort, making it helpful for diagnosis. However, it may take a little guidance to understand how to tense and release different muscle groups at will.

This article is an excerpt from the book “Mediate for Life.”