One style doesn’t fit all when it comes to meditation

Some of us like to be still and some of us like to move constantly. We might be an ‘indoor person’ or an ‘outdoor person’. We might love noise or embrace peace. We are all different and so we will all look for different styles of meditation for our mindfulness practice.

When you think of meditation, an image of a serene looking person, sitting cross-legged in Lotus pose (Padmasana) in a beautiful landscape might spring to mind. As this image is not accessible to most of us for a variety of reasons (inner cities don’t generally have stunning lake and mountain vistas!), we might be discouraged from even trying meditation.

What makes meditation different from mindfulness?

Mindfulness involves paying attention or concentrating on some external or internal aspect but that is also where it ends.

Meditation as described by Patanjali’s Eight Limbs of Yoga is part of the practice of Sanyama and involves the last three Limbs:

Dharana – concentration, focussed attention
Dhyana – effortless meditation
Samadhi – peace with everything, unity with the Divine

“Gradually one’s mastery in concentration extends from the primal atom to the greatest magnitude.”

Sutra 40, The Yoga Sutras of Patanjali

Meditation is a step beyond mindfulness – finding purpose, bringing self-awareness and creating transformative change within a person’s life. This is not related to religion – we all have it within ourselves to harness our spiritual energy. If you have ever contemplated what your purpose in life is, what you have truly achieved or what your true goals in life are, then you have tapped into your spiritual energy. This does come with some cautions though – meditation can be unsuitable for some people living with mental health conditions. Delving into the inner realms of the mind might trigger negative emotions so it’s always best to check with your healthcare provider if you do have mental health concerns.

Different types of meditation

Focussed attention on an external or internal source as shown in the examples below is the point at which we train the mind to meditate.

• Fixed gazing (Trataka) at a candle flame
• Counting the breaths
• Silently repeating a sound, phrase or affirmation (Mantra)
• Chanting
• Visualising objects within nature or energy points in the body (Chakras)
• Focussing on physical sensations within the body
• Focussing on each step of a walking meditation

Each of the above will appeal to us in different ways. If you feel self-conscious singing in a crowd of people then maybe chanting in a class isn’t for you – but you might really enjoy it at home. Those of us who are afflicted with migraines won’t be drawn to gazing at a candle flame (bright light can trigger a migraine or make it worse) but may wish to visually focus on something natural like a flower.

Remember that all of this concentration is not in itself meditation though. That comes with the addition of contemplation. Through focussed attention, we calm the mind to gain clarity of thought on the higher purposes of life. The practice of Dharana leads to Dhyana which then allow us to find Samadhi, which in itself is a subject too big to cover here!

A simple meditation

If you have any mental health issues then please check with your healthcare provider before practicing meditation.

The following guided meditation uses a focus on the breath to bring calmness and peace. Listen to the audio version or read the transcript below.

• Sit on the floor or in a chair with your hands on your thighs
• Close your eyes
• Notice how your body mind and breath feel without any judgement
• Relax each part of your body starting with the head and ending with the feet
• If thoughts intrude, acknowledge them and let them pass without getting involved
• Allow your breath to flow naturally, inhaling and exhaling through your nose
• Place your hands on your lower ribs and belly, with the heels of your hands on the sides of your body
• Feel your hands move apart as you breathe – don’t force it
• Breathe through the nose if you can – this helps control the breath
• When you are ready, place your hands back onto your thighs
• Breathe slowly – in for a count of 4 and out for a count of 4
• Allow each inhale and exhale to flow in to the next with no pauses
• If thoughts intrude, notice them without judgement and allow them to pass
• Bring your focus back to counting the breath
• Gradually allow yourself to stop counting the breath and simply observe the sensation of breathing
• Notice what you feel as you scan each part of your body, starting with the soles of your feet and finishing with the crown of your head
• Allow yourself to be still and draw your focus inwards
• When you are ready to finish meditating, hold the palms of your hands in front of your face and softly open your eyes
• When you are ready to move, do so slowly and with attention

Want to get started?

Whatever you want to achieve from your meditation (or mindfulness) practice, you may need to try different types until you find something that works for you. This might mean that you do different practices at different times of day or times of year. If you are restless try a Yoga Asana practice first. If you’re tired then a guided relaxation might be better. Bring your attention to what your body and mind need at that moment. 

There are lots of great articles where you can find out more – please see the further reading section below. If you missed my previous articles you can check them out using these links:

Mindfulness – what is it all about?
Getting started with your mindfulness practice
Visualisation for focus

Finally – remember not to give up! If you want to become better at something you have to practice frequently and allow it to become a habit. I’ll leave the final words on this to Patanjali!

“Practice becomes firmly grounded when well attended to for a long time, without break and in all earnestness.”

Sutra 14, The Yoga Sutras of Patanjali

Further reading

https://www.yogajournal.com/meditation/let-s-meditate/

https://www.mindful.org/how-to-meditate/

https://www.himalayaninstitute.org/wisdom-library/5-steps-turning-inward-meditation-process/

https://chopra.com/articles/yoga-sutras-101-everything-you-need-to-know