The benefits of meditation for physical and mental health have been proven through scientific research. In addition to expelling stress, meditation has also been shown to be effective in maintaining digestive health, heart health, increasing concentration and emotional regulation.
How to do meditation? Most people probably understand that the practice of meditation is done by closing your eyes, sitting cross-legged, and cupping your hands. However, meditation turns out to have a variety of types. Sometimes, this variety of meditation types can be difficult, especially for beginners.
If you are a beginner, you may be confused about which type of meditation is most suitable for you.
1. Mindfulness meditation
Mindfulness meditation is meditation that combines concentration and awareness. This meditation teaches you to focus on the present moment, not on the past or future. When doing mindfulness meditation, you have to focus on your surroundings. Don’t forget to do it regularly because mindfulness meditation has many benefits.
Researchers show that this meditation can reduce depression, anxiety, and stress.
2. Focus meditation
If you have trouble maintaining focus, you can practice it by doing focus meditation. This meditation will engage your five senses to stay concentrated. There are several ways that you can use to focus meditation. For example, you can focus your mind on the rhythm of your breath or the sound of a clock ticking. It may be difficult at first because practicing focus is never easy.
3. Visual meditation
Visual meditation uses the imagination of pleasant things. So if you are an imaginative person, you can do visual meditation well. Before starting visual meditation, it’s a good idea to find out first the things that make you happy. Then, you can close your eyes and imagine it. Let the happy feelings you experience seep into your subconscious.
4. Spiritual meditation
Spiritual meditation is suitable for those of you who want to get closer to God and the universe. Through spiritual meditation, you can reflect on life and the things that are happening around you. You can do this meditation by saying a prayer or praise according to your beliefs.
While doing so, don’t forget to stay calm. Because in spiritual meditation, silence is the most important thing.
5. Loving-kindness meditation
Loving-kindness meditation is also known as metta meditation. Just as the name suggests, loving-kindness meditation aims to increase our feelings of love and compassion in ourselves.
The most important thing in meditation are positive words about love. For example, “I love my family and friends. I hope everyone in the world can feel the same love.
6. Transcendental Meditation
This meditation is the meditation that most beginners like because it is easy to do. To start transcendental meditation, you just need to sit quietly and pay attention to your breath.
If this activity is done regularly, then you will gain self-awareness and increase spirituality.
7. Movement meditation
This meditation allows you to stay active while meditating. One of the well-known types of movement meditation is yoga.
In addition to yoga, you can also meditate movement by taking a short walk while breathing fresh air and looking at the scenery.