We’re pleased to provide you with this list of some of the the different meditation techniques. Note that we teach all these methods in our corporate classes and private meditation lessons.
Here’s a short list. You can find many more techniques below.
Our Meditation Techniques
1) Beginners Exercises
Guided meditation scripts: A simple method in which you listen to the instructor and follow their instructions. Actually, for our own guided meditations we do things a little differently. We create custom guided meditations just for you, to help you with your unique situation.
Breathing meditation: Breathing methods stimulate the parasympathetic nervous system, reduce amygdala activity, and balance cortisol to help relieve stress.
2) Modern Techniques
Jon Kabat Zinn Body Scan: A method created by Jon Kabat Zinn at the University of Massachusetts Medical School to help people struggling with chronic pain at the UMass Stress Reduction Clinic.
Sound Healing: A technique brought to the West by Yogi Bhajan in the 1970s. Uses various musical instruments such as Tibetan Singing Bowls and gongs to relax the mind. Very calming.
Forest Bathing: Basically what it sounds like. Forest Bathing or “Shinrin Yoku” is all about meditating in nature.
Jedi Meditations: Yes, there are even meditations in Star Wars, and some of Yoda’s methods are actually pretty good.
Meditative Dance : From Indian Classical Dance to Buddhist Butterfly dance (Nabichum), dance has long been used as a type of mindfulness.
The basic idea of Taoist exercises is to cultivate chi, the lifeforce. This improves health and wellbeing. Most of the Taoist methods are based on the teachings of Lao Tzu in the Tao Te Ching.
Chi Exercises: A spiritual exercise that is used to cultivate the energy called Chi.
Buddhism contains many forms of meditation, such as the following.
Zen / Zazen: A seated exercise you can use to increase your focus and concentration. When you do this, you use technical positions and breathing methods to calm and focus the mind.
Loving Kindness (Metta Bhavana): We use this to cultivate love and compassion for all beings. You might have heard luminaries like Sharon Salzberg and Pema Chodron discussing this method. Research from Harvard Medical School and the National Institute of Mental Health shows that it is very beneficial.
Vipassana: A breathing and insight technique we use to explore the mind and understand the nature of mental phenomena. It was made popular in the West by teachers like Jack Kornfield and Joseph Goldstein.
Anapanasati: Technical breathing method used to create calmness and equanimity. Based on the Anapanasati Sutta.
Samatha: Meditation in which we focus on one specific object. Great for concentration.
Tonglen: Compassion-based method that is wonderful for developing the heart-mind.
There are many meditations in yoga. Here are some of the best:
Pratyahara: One of the Eight Limbs of Yoga in Patanjali’s Yoga Sutras. We use this to withdraw from the senses.
Trataka / Candle Gazing: Involves gazing at a candle or another meditation object. You’ll find this wonderful for concentration and mental stability.
Samyama: Advanced type of yogic meditation mostly used for increasing concentration.
Soham: Excellent beginner meditation that combines mindful breathing with mantras.
Chakra meditations are used to open and clear the seven chakras in the body. Each is associated with different benefits.
Third Eye: Powerful meditation that is used to open the third eye Ajna chakra.
Merkaba Meditation: Spirirual form of meditation used in Judaism and some other religions. We use this to achieve spiritual awakening.
Christian / Biblical: Biblical meditations are used to get closer to God and Jesus Christ, according to Thomas Zanzig and Marilyn Kielbasa, authors of Christian Meditation for Beginners.
Osho: Techniques taught by spiritual guru Osho (Rajneesh).
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