Meditation is an ancient practice that connects the mind and body and promotes tension relief and relaxation. Daily meditation has many proven health benefits and is recommended for those suffering from insomnia, anxiety, high blood pressure, angina and asthma. There are several styles of meditation, but all encourage self awareness and the ability to relax and deal with stress.
Mindfulness Meditation
This style of meditation focuses on the present moment and raising your awareness of the here and now. As you sit quietly, inhale and exhale deeply, focusing on the breath. If thoughts or worries come into your mind, just acknowledge them and let them pass. Don't worry if you can't completely clear your mind. Your focus should be on the present moment and your true feelings at that time. Don't judge your thoughts; simply experience them. This style often is used by Buddhist monks as a means of self-awakening.
Guided Meditation
Do this type of meditation with a teacher or on your own. Focus on a place or feeling with which you have positive associations. Try to imagine how the place looks, smells, tastes and feels. This sensory component heightens the experience and allows you to focus deeply. Guided meditation is easy for beginners because it is more scripted than other styles. A teacher can walk you through the visualization, or you can use a CD or DVD to guide you.
Walking Meditation
Unlike other meditations that take part while sitting in a quiet place, walking meditation is done when you are moving. Meditate while you walk, jog or move through activities around the house. The idea is to focus on your body and each moving part. If you are running, concentrate on your breath and breathe in time with your stride. Tune in to how your feet feel as they hit the pavement and which muscles are working to help your body move. Try to keep your thoughts solely on the activity.
Transcendental Meditation
In transcendental meditation, use a chakra or a word that you keep repeating. This also can be a phrase or sound, and sometimes it is chanted out loud. The key is to focus on the word so you can narrow your concentration and achieve a state of focused consciousness and stillness. When you are truly focused, you can achieve a dream-like state. This style is perfect for beginners who tend to have trouble focusing and keeping their minds from wandering.
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