Meditation is more than just closing your eyes, and relaxation is more than just a day off from work. There are many different techniques for meditating and visualizing, but they all serve the same purpose: to focus the mind and relieve stress.
Yoga
Known for its pretzel poses, stretching and deep breathing, yoga also involves meditation. In fact, according to the American Yoga Association, "The whole system of yoga is built on three main structures: exercise, breathing,and meditation." Whereas exercise and breathing concentrate on the body, meditation is a practice for quieting the mind and healing everyday stress.
Zazen
Zazen is the form of meditation practiced by Zen Buddhists. The Zen Mountain Monastery in New York calls zazen "the study of the self." Zazen is a straightforward practice that involves the use of simple rituals to prepare for and then sit, for a period of time, with an "empty mind." An empty mind is extremely unusual, however, so much of zazen is actually an awareness of the mind without any attempt to hold on to thoughts. The practice is simple yet simultaneously complex and powerful, as is the mind.
TM
Transcendental meditation, or TM, incorporates some core elements of meditation, such as a mantra, and modifies other aspects, such as the position and duration, for a Western audience. The goal is to experience "pure awareness." According to the official TM website, more than 5 million people worldwide have learned this technique.
Visualization
Visualization is a practice that does not seek to clear or free the mind, but rather to harness the mind's imagination to engender feelings of peace and calm. If you have ever purposely brought to mind a pleasant memory as a means of cheering yourself up, you have practiced visualization. Visualization is an inner process that is most effective when the practitioner invokes all five senses to visualize. Visualization differs from guided imagery, directed by another's instructions, because it is self-led. Visualization may be combined with other stress relief practices, such as affirmations.
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