guided meditation Archives - NURTURE YOUR SPIRIT

7 Best Types of Meditation: Which is Best For You?

March 26, 2023

Take the free meditation quiz at the end to see what type of meditation is best for you You’ve heard it before, “you should try meditation, it’s so helpful!” and it’s true, meditation has so many wonderful benefits. But because there are so many different types of meditation out there it can begin to feel overwhelming and difficult to know where to start. Today we’re going to discuss the seven best types of meditation that can help you reduce stress, nurture your spirit and enhance your overall well-being. Today we’re going to cover these 7 types of meditation: The 7 Main Types of Meditation 1. Mindfulness Meditation Best for: Beginners The first type of meditation on our list is Mindfulness Meditation, which is all about being present in the moment. Mindfulness Meditation is based in non-judgmental observation. Mindfulness is simply observing any and all sensations, thoughts, and emotions that arise and disappear. By practicing mindfulness you can start to create space between the noise in your life and what’s real in the present moment. This usually involves observing your thoughts and feelings without judgment, and learning to focus on the present rather than dwelling on the past or worrying about the future. Mindfulness meditation is a great first meditation to do or learn because it is the basis of so many other meditations including those on this list. 2. Loving-Kindness Meditation Best for: Starting your day Loving-Kindness Meditation (aka Metta Meditation) is another powerful meditation that can help cultivate compassion and kindness in yourself and others. Metta meditation consists of connecting with your inner compassion and bestowing love onto yourself and those around you unconditionally. Metta meditation involves sending positive affirmations and wishes to yourself, your loved ones, and even to people who have hurt you in the past. This type of meditation can be particularly powerful and may be good for the beginning of the day to start it off with a loving mindset. Loving-kindness meditation is also a great and easy guided meditation to find online. 3. Transcendental Meditation Best for: Quieting the mind quickly Transcendental Meditation is a mantra-based meditation that involves repeating a specific sound or phrase to quiet the mind and achieve a state of deep relaxation. Some types of transcendental meditation include simply listening to a continuous sound rather than creating a sound. Either way, transcendental meditation is meant to focus your mind on a single thing (often times a sound or mantra) to help ground you in this moment and get you out of your head. This practice has been shown to reduce anxiety, reduce stress, and boost overall brain function. > see my article “Struggling To Meditate? 7 Common Issues And Their Solutions” 4. Somatic Meditation Best for: End of the day Somatic meditation is a meditation with a focus on the body. This type of meditation ties in mindfulness practice, but in this case the focus is on bodily sensations and relaxing the body. This is a great mediation to do at night as it releases the stress stored in your body from the day. Somatic meditation can be a powerful body relaxer. As the body relaxes and releases tension so too does the mind. Though this meditation begins in the body, it can be an incredibly great tool to relax and unwind your mind. There are a few different subtypes of somatic meditation such as: 5. Vipassana Meditation Best for: Spiritual seekers Vipassana Meditation is a Buddhist practice that originated in India. Vipassana involves observing your thoughts, sensations, and emotions with a non-judgmental attitude. The purpose of this type of meditation is to help you see reality as it truly is. This type of meditation can help you gain insight into the nature of reality and reduce suffering by developing a greater awareness and understanding of yourself and the world. This is a particularly powerful meditative technique for those seeking spiritual awakening or spiritual enlightenment. Vipassana has been known to give it’s practitioners countless insights and help deepen their spiritual practice. > see my article “20 Signs Of Spiritual Awakening & How To Know You’re Waking Up” 6. Yoga Meditation Best for: People who struggle to sit still Yoga Meditation combines physical postures with breathwork and meditation to achieve a state of relaxation and inner peace. This type of meditation not only benefits your physical health but also helps you connect with your inner self and cultivate mindfulness. Mindful yoga practice is perfect for people who don’t like traditional meditation. People who struggle with sitting still or focusing their mind can find yoga practice to be a great alternative to nourish their spirit and relax. 7. Guided Meditation Best for: When you’re unmotivated Guided meditation is a much more passive type of meditation where someone else guides you through the process. Guided meditations can be very diverse in nature and are often another good option for beginners. The instructor or guide in the meditation reminds you to come back to your practice as our minds tend to wander by themselves. This is a perfect option for individuals who want to keep up their meditation habit but struggle to motivate themselves to meditate on their own. YouTube has thousands of free guided meditations, so you’ll never run out of quality guided meditations in any format. > see my articles “How To Lead A Great Guided Meditation” & “The 5 Best Meditation Teacher Training Certifications Of 2023” Conclusion So there you have it, the 7 best types of meditation that can help you reduce stress, nurture your spirit and enhance your overall well-being. I encourage you to try a couple of these out, as each one may not be for everyone. Try a few and see which resonates most with you and your lifestyle. Remember, the most important thing is to approach meditation with an open mind. If you find you like meditation, try to establish a meditation routine to build a habit of relaxing and nurturing your spirit for the

7 Best Types of Meditation: Which is Best For You? Read More »

How To Lead a Great Guided Meditation

Guided meditation has been shown to provide numerous benefits, such as reducing stress, improving sleep, and boosting mental clarity. However, leading a great guided meditation can be challenging, especially if you’re new to this practice. It’s hard to know exactly what to do for your first time leading a guided meditation and the endeavor can be quite nerve wracking. Even the experienced meditation instructor has more they can add to their routine to improve a meditation. Whether you’re leading a group of people or guiding someone through a personal meditation, here are a few key steps you can take to make the experience as effective and enjoyable as possible. 8 Steps for a great guided meditation 1. Set the stage Before beginning the meditation, make sure the space is quiet, comfortable, and conducive to relaxation. Turn off electronic devices, dim the lights, and play soft, calming music if desired. Check out my meditation playlist on Spotify for your next meditation class here. Meet your students with a smile as they enter the meditation space. Introduce yourself to the class and welcome them to your class or session. Encourage participants to find a comfortable seat and close their eyes. If you’re leading a group meditation, make sure everyone has enough space. Reassure your participants that there is no right or wrong way to meditate and that they may sit or lay in whatever position is most comfortable to them. Your calm and low pressure attitude will allow your participants to begin relaxing as soon as they walk in. 2. Start with deep breathing Begin the meditation by having participants focus on their breath. Ask them to inhale deeply, hold their breath for a few seconds, and then exhale slowly. Repeat this breathing exercise several times, encouraging participants to focus their attention solely on their breath. This deep breathing exercise will help them to relax and prepare their minds for the meditation. You may also ask participants to breath in specific intervals such as the 4-4-4 method that includes breathing in for 4 seconds, holding the breath for another 4 seconds, and exhaling for out for a final 4 seconds. This method can be repeated as many times as you like and can be modified for longer or shorter inhalations and exhalations. 3. Lead a body scan to relax the muscles When leading a guided meditation, it’s important to have the participants physically relax as much as possible. Remember that the mind follows the body, so if your body is tense your mind will find it hard to unwind. Begin leading the body scan from either the top of the head or the tips of the toes and work your way either up or down the body depending on where you started: Take your time during this portion to really make sure your participants are releasing all the tension stored in their bodies. You can take as long or little as you want for this section. I’d recommend giving this section at least 5 minutes, though 8-10 minutes will be more effective especially for longer meditations. 4. Use imagery and visualization techniques One of the most effective techniques in guided meditation is visualization. Encourage participants to create vivid images in their minds, such as a peaceful beach or a lush green forest. Ask them to focus on these images and use their imagination to create a sense of peacefulness and relaxation. You can also guide participants through specific visualization exercises, such as: Visualizations can be a powerful way to get the thinking mind to calm down and focus in a more beneficial way. 5. Encourage self-reflection Encourage self-reflection during the meditation. Encourage participants to reflect on their thoughts and feelings. Ask them to focus on their physical sensations, such as their breath and heartbeat, and to observe their thoughts without judgment. This self-reflection can help them to develop a deeper understanding of their own emotions and improve their ability to manage stress. This is also a great time to ask deep questions. Give your participants a reflective question meditate on such as: “Where in your life do you feel the most joy?” “Where in your life do you feel the most stress?” “What could you let go of in your life right now?” Asking these kinds of questions allow for a guided meditation to get more personal, intimate, and deeper than your average mindfulness meditation session. Check out Positive Psychology’s top self reflection questions here. 6. Allow for a period of silent and solo meditation It’s important to include a period of solo meditation time during a guided session. Encourage participants to do whatever feels most comfortable in these silent periods. This may be meditating, napping, stretching, or whatever feels right to them in this silent time. Silent periods should be included for at least 5 minutes at the end of your guided meditation, however can be extended much longer depending on the length of the meditation session. 7. Ending the meditation End the meditation by encouraging participants to come back to their senses. Have them wiggle their fingers and toes to awaken their bodies. Lead them through a quick stretch to get them out of their meditative state. Have participants open their eyes whenever they’re ready and sit up at their own pace. Don’t rush meditators in this process, rather let them come back at a slow pace that works best for them. 8. Follow up with participants After the meditation, make sure to follow up with participants. Ask them how they felt during the meditation, what they gained from the experience, and if there is anything you can do to improve their experience in the future. Thank them for coming, be available for discussion after the meditation, and send them on their way knowing you just lead them into a deeper and calmer state of mind for a great rest of their day. Additional tips for a Great guided meditation Provide clear instructions When leading a guided meditation, it’s