Taking that first step to transform yourself and bring in positives changes in your life is usually the hardest part in the journey towards a better you. Meditation (or yoga) is always a good place to start as it’s something that’s easily accessible and anyone can do it from the get-go.
It’s especially easier to do while traveling when your mind is not in a constant state of flux. In some ways, you are already meditating as you walk around a new city, fully grounded and present in every moment. Practicing mindful travel can be a great way to enhance your experience and meditation is one of the key ways to go about it. If you need tips on how to meditate while traveling, you can check out my blog post on that here.
Meditation has been practiced for thousands of years, with roots in ancient traditions and religions all over the world. While there are different techniques from various cultures, the underlying purpose of meditation has always been the same: to cultivate mindfulness, reduce stress, and promote inner peace.
In today’s rapidly changing world, it has never been more important for us to stay grounded as we flow through the unpredictable waves of life. This is where meditation comes in as an excellent mindfulness and spiritual tool that I am sure will be able to help you grow as much as it did for me.
Benefits of Meditation
Meditation offers numerous benefits, both scientific and spiritual. Here are some of the researched-backed and spiritual benefits of having a regular meditation practice.
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Physical
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Mental
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Emotional
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Spiritual
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Reduces blood pressure and the risk of hypertension
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Reduces the levels of stress and anxiety by calming the mind
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Increases emotional intelligence, allowing you to better understand your own emotions as well as the emotions of those around you
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Gives you greater self-awareness by helping you become more aware of your thoughts, feelings, and behaviors
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Improves immune system
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Improves focus and concentration which can increase productivity and efficiency in daily tasks
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Improves emotional regulation which can help manage and control negative emotions such as anger, sadness, and fear
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Expands consciousness by helping you experience a greater sense of oneness with the world around you
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Reduces perception of pain and improve pain tolerance
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Improves the quality of sleep by reducing stress and promoting relaxation
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Increases feelings of empathy and compassion towards oneself and others
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Heightens your intuition by helping you tap into your inner wisdom, leading to greater clarity and insights
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Improves respiratory function, making it easier to breathe and reducing the risk of respiratory problems
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Develops cognitive flexibility
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Reduces symptoms of depression
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Connecting with your innermost values and desires, it can lead to a greater sense of purpose and meaning in life
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Reduces muscle tension and improving overall physical comfort
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Help individuals with ADHD and PTSD to manage their symptoms, including reducing hyperactivity, improving focus and attention
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Helps promote feelings of happiness, contentment, and overall well-being
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Increases feelings of gratitude and contentment starting with appreciation of the present moment
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9 Types of Meditation
1. Mindfulness Meditation
Mindfulness meditation, one of the most popular types of meditation, involves bringing your attention to the present moment, without judgment. It involves paying attention to thoughts, emotions, and sensations as they arise, and letting them pass without becoming attached to them. Mindfulness meditation can be practiced in various ways, such as focusing on the breath, body scan, or walking meditation.
The goal of mindfulness meditation is to develop a greater awareness and acceptance of your thoughts and emotions, which can lead to increased emotional regulation and a greater sense of calm and well-being. It’s something that we can all do to enhance both our daily lives and travel experience.
2. Vipassana Meditation
Vipassana meditation is a type of Buddhist mindfulness meditation that originated in India over 2,500 years ago. The word “vipassana” means “insight” or “clear-seeing,”
and the practice is focused on developing mindfulness and awareness of one’s own thoughts, feelings, and bodily sensations.
During a Vipassana meditation session, sit quietly and observe your thoughts, emotions, and bodily sensations without judgment.
The goal is to develop a deep awareness and understanding of the present moment as it is, without getting caught up in thoughts about the past or future. Mudras can also help a lot in grounding you.
Many people report experiencing profound insights and transformative experiences through their Vipassana practice.
How to Do Mindfulness & Vipassana Meditation
- Find a quiet and comfortable place where you won’t be disturbed. Sit on a cushion or chair with your back straight and your feet firmly planted on the ground.
- Close your eyes and take a few deep breaths to calm your mind and relax your body.
- Begin to observe your breath, noticing the sensation of the air moving in and out of your nostrils. As you do this, also begin to observe your bodily sensations, noticing any discomfort, tension, or other physical sensations without judgment.
- As you continue to breathe, observe your thoughts as they come and go, without getting caught up in them. Simply observe them and let them pass by like clouds in the sky.
- As you practice, you may begin to notice mental and physical patterns that arise. Observe these patterns with a sense of curiosity and investigate their nature. You may start to recognize the impermanent and conditioned nature of all experiences.
- If your mind starts to wander or you become distracted, gently bring your attention back to your breath and refocus your mind.
- Try to practice Vipassana meditation for at least 10-15 minutes each day, gradually increasing the amount of time as you become more comfortable with the technique.
While both Mindfulness and Vipassana meditation coincide and have similarities, mindfulness meditation emphasizes present-moment awareness and non-judgmental observation of our thoughts, emotions, and physical sensations, while Vipassana meditation delves deeper into the nature of reality and our relationship with it. These are two of the meditations I practice daily.
3. Metta Bhavana (Loving Kindness) Meditation
Metta Bhavana, also known as Loving-Kindness Meditation, is a Buddhist meditation practice that involves cultivating feelings of love, kindness, and goodwill towards yourself and others. It is a practice of developing compassion and empathy towards all beings, regardless of their relationship with us. Metta Bhavana is rooted in the belief that developing love and kindness can lead to a more peaceful, happy, and fulfilling life. The practice involves a series of mental repetitions of specific phrases that are meant to evoke feelings of love and kindness towards oneself, loved ones, neutral individuals, and eventually all beings.
How to Do Metta Bhavana Meditation
- Find a quiet and comfortable place where you won’t be disturbed. Sit on a cushion or chair with your back straight and your feet firmly planted on the ground.
- Close your eyes and take a few deep breaths to calm your mind and relax your body.
- Begin by focusing on your breath, feeling the sensation of air moving in and out of your nostrils. Take a few deep breaths to settle in and relax.
- Once you feel centered and grounded, bring to mind a loved one. It can be someone you feel close to, such as a family member or friend, or even a pet. Hold their image in your mind and feel the love and warmth you have for them.
- With this image in your mind, begin to silently repeat your chosen phrase, for example: “May I be filled with happiness and peace, may I be healthy and strong, may I be safe and protected, may I live with ease and joy.” Repeat these phrases to yourself several times, feeling the love and compassion in your heart as you do so.
- Next, bring to mind a neutral person, someone you do not have strong feelings for, such as a coworker or acquaintance. Repeat the same phrases to this person, replacing “I” with “You,” wishing them happiness, health, safety, and ease.
- Finally, bring to mind someone you may have difficulty with, perhaps someone with whom you’ve had a conflict or someone you don’t get along with. Repeat the same phrases to this person, wishing them happiness, health, safety, and ease.
- As you continue to meditate, you can expand your circle of compassion to include all beings, both near and far. Repeat the same phrases to all beings, imagining that you are sending love and compassion out into the world.
- Take a few deep breaths to center yourself before slowly opening your eyes and returning to the present moment.
It’s important to note that this meditation can be challenging at times, especially when bringing to mind the people we don’t get along with. I know it was for me but I realized it worked really well and helped me let go of the negative emotions and thoughts that I had for the people that I was having difficulty dealing with. It’s important to be patient and gentle with yourself and to remember that cultivating compassion is a practice that takes time and effort.
4. Chakra Meditation
Chakra meditation is a form of meditation that focuses on the seven chakras or energy centers located in the body. The chakras, meaning “wheel” in Sanskrit, are believed to be vital energy centers that regulate the physical, mental, emotional, and spiritual well-being of a person. By meditating on these chakras, we aim to unblock and activate the energy flow, leading to improved health and overall balance.
Chakra meditation typically involves visualizing each chakra, focusing on its location, color, and associated elements, while reciting specific mantras. The goal is to bring awareness and balance to each chakra, which is believed to enhance spiritual awakening and physical well-being.
How to Do Chakra Meditation
- Find a quiet and comfortable place where you won’t be disturbed. Sit on a cushion or chair with your back straight and your feet firmly planted on the ground.
- Close your eyes and take a few deep breaths to calm your mind and relax your body.
- Begin by focusing on your breath, feeling the sensation of air moving in and out of your nostrils. Take a few deep breaths to settle in and relax.
- Now, bring your attention to the root chakra, located at the base of your spine. Visualize a red spinning wheel of energy in this area, and imagine that you are drawing in the energy of the earth with each inhale.
- Move your attention up to the sacral chakra, located in your lower abdomen. Visualize a spinning orange wheel of energy in this area, and imagine that you are drawing in the energy of water with each inhale.
- Next, focus on the solar plexus chakra, located in your upper abdomen. Visualize a yellow spinning wheel of energy in this area, and imagine that you are drawing in the energy of the sun with each inhale.
- Move your attention up to the heart chakra, located in the center of your chest. Visualize a green spinning wheel of energy in this area, and imagine that you are drawing in the energy of love with each inhale.
- Now, focus on the throat chakra, located at the base of your neck. Visualize a blue spinning wheel of energy in this area, and imagine that you are drawing in the energy of communication and self-expression with each inhale.
- Move your attention up to the third eye chakra, located in the center of your forehead. Visualize a purple spinning wheel of energy in this area, and imagine that you are drawing in the energy of intuition and inner wisdom with each inhale.
- Finally, focus on the crown chakra, located at the top of your head. Visualize a white spinning wheel of energy in this area, and imagine that you are drawing in the energy of the universe and divine consciousness with each inhale.
- Spend a few minutes focusing on each chakra, visualizing the spinning wheel of energy and breathing in its associated energy with each inhale. Move up the chakras one by one until you reach the crown chakra.
- After you have focused on each chakra, spend a few minutes visualizing all of them spinning in harmony, with energy flowing freely through each one.
- Take a few deep breaths to center yourself before slowly opening your eyes and returning to the present moment.
5. Mantra Meditation
Mantra meditation is a form of meditation that involves the repetition of a word or phrase, typically in Sanskrit such as “Om“. Sanskrit is an ancient Indian language that is said to carry powerful vibrational energy, making it an ideal language for mantras. In mantra meditation, the repetition of the mantra is believed to help quiet the mind and lead to a deeper state of relaxation and spiritual connection. The word “Mantra” itself is Sanskrit for “Instrument of Thought.”
The use of Sanskrit mantras in meditation has its roots in Hinduism and Buddhism, where mantras have been used for centuries as a tool for spiritual growth and enlightenment. Mantras are believed to have a transformative power that can bring about positive changes in a person’s life. This is because the sound vibrations of the mantra are said to resonate with the energy centers in the body, known as chakras.
How to Do Mantra Meditation
- Find a quiet and comfortable place where you won’t be disturbed. Sit on a cushion or chair with your back straight and your feet firmly planted on the ground.
- Choose a mantra that resonates with you. It can be a traditional Sanskrit mantra or any other word or phrase that holds personal significance or positive meaning for you.
- Close your eyes and take a few deep breaths to calm your mind and relax your body.
- Begin repeating the mantra silently to yourself. You can repeat it at a pace that feels comfortable to you, either fast or slow.
- Focus on the sound and vibration of the mantra as you repeat it. If your mind starts to wander, gently bring your attention back to the sound of the mantra.
- You can continue repeating the mantra for a set period of time, such as 10-20 minutes. Alternatively, you can repeat the mantra for as long as you like, until you feel a sense of calm and inner peace.
- When you are ready to end the meditation, slowly bring your awareness back to your surroundings. Take a few deep breaths and open your eyes.
If you don’t know where to start, here are 5 powerful Buddhist mantras and Hindu mantras with their meanings and effects, that have made a positive impact on my life.
6. Zen Meditation
Zen meditation, also known as Zazen, is a type of meditation that originated in the Zen Buddhism tradition that was quite prominent in China and Japan. The practice emphasizes sitting in a specific posture, usually cross-legged, with the back straight, and focusing the mind on the breath. Unlike other forms of meditation, Zen meditation places a greater emphasis on posture, as it helps create a stable foundation for the mind.
In Japan, the teacher would even have a stick and hit you if you were caught dozing off during the Zazen session. Zen meditation sometimes involves the use of a Zen koan, which is a riddle or question that helps develop insight and focus the mind. By practicing Zen meditation, you can cultivate self-awareness, gain insight into the nature of reality, and quiet the mind.
How to Do Zen Meditation
- Find a quiet and peaceful space where you can sit comfortably for an extended period.
- Sit in a cross-legged posture on a cushion or mat, with your back straight and your hands resting on your knees.
- Focus on your breath, inhaling and exhaling naturally through your nose. Count your breaths if it helps you to stay focused.
- Observe your thoughts as they arise and pass without getting attached to them. If your mind wanders, gently bring your attention back to your breath.
- To deepen your practice, you can introduce a koan (not necessary). A koan is a riddle or question that is used to help focus the mind and develop insight. Traditional koans include the classic Zen riddles such as “What is the sound of one hand clapping?” Repeat the koan silently in your mind and let the question settle into your consciousness.
- Maintain this practice for a designated period, usually 10-20 minutes, and gradually increase the duration as you progress in your practice.
7. Guided Meditation
If the idea of trying out meditation only by yourself seems too daunting, you can also try Guided Meditation which is a form of meditation that is led by an experienced practitioner, either in person or through a pre-recorded session, you can find many of these on YouTube.
It is a simple yet powerful technique that can help you relax, reduce stress, and improve your overall well-being. In fact, I first encountered it through Headspace which I really recommend for anyone who is first starting on their meditation journey as they do provide some really good tips and tricks.
During a guided meditation session, the practitioner will guide you through a series of visualizations and affirmations designed to help you focus your mind and let go of distracting thoughts. By focusing your attention on the practitioner’s voice and the visualizations they provide, you can enter a state of deep relaxation and tranquility.
How to Do Guided Meditation
- Find a quiet and comfortable place where you won’t be disturbed for the duration of the meditation.
- Choose a guided meditation session that suits your needs and preferences. There are many guided meditations available online, through apps, or through books and CDs.
- Sit or lie down in a comfortable position, making sure you are warm and relaxed.
- Start the guided meditation session and listen carefully to the practitioner’s instructions.
- Focus on the practitioner’s voice and follow their visualizations and affirmations. Let go of any distracting thoughts or worries and allow yourself to fully immerse in the experience.
- Breathe deeply and slowly, allowing each breath to deepen your relaxation and sense of calm.
- Continue to focus on the practitioner’s voice and visualizations for the duration of the meditation. The length of a guided meditation can vary, but typically lasts between 10 and 30 minutes.
8. Transcendental Meditation
Transcendental Meditation (TM) is a form of meditation that was developed by Maharishi Mahesh Yogi in the mid-1950s. It is a technique that involves silently repeating a mantra or sound in order to achieve a deep state of relaxation and transcendence.
The word “transcendental” in Transcendental Meditation refers to the idea that the practice allows the individual to go beyond their normal waking state of consciousness and tap into a deeper, more profound level of awareness. TM is a “paywalled” technique, but based from what I’ve dug up, the teacher basically really gets to know you in detail and gives you your own specific mantra to use.
Unfortunately, I don’t know much about it so I can’t provide a how-to for this one. I have heard great things about it though!
9. Qigong Meditation
If you prefer to get your body moving, Qigong Meditation might be a good fit for you! Qigong is a holistic Chinese health system that includes physical postures, movements, breathing techniques, and meditation. It is rooted in traditional Chinese medicine and has been practiced for thousands of years. Qigong meditation is a form of meditation that combines deep breathing, visualization, and gentle movements to promote physical, mental, and emotional well-being.
The word “Qi Gong” is composed of two Chinese characters, “Qi” and “Gong,” which translate to “vital energy” and “cultivation,” respectively.
This is the same character as the syllable “Ki” in Reiki. In Qigong meditation, the focus is on cultivating and circulating this vital energy, or Qi, throughout the body to promote balance and harmony.
How to Do Qigong Meditation
- Find a quiet and comfortable space where you can practice without any distractions.
- Stand with your feet shoulder-width apart, relax your body, and breathe deeply.
- Begin with warm-up exercises to loosen up your joints and muscles, such as neck rolls, shoulder shrugs, and hip rotations.
- Choose a specific Qigong form or set of movements to practice. There are many different forms of Qigong, so you may want to explore different styles and find one that resonates with you.
- Follow the instructions for the specific Qigong form you have chosen, focusing on your movements, breath, and energy flow.
- Practice regularly, aiming to do it at least once a day for at least 20-30 minutes.
- Pay attention to how your body and mind feel during and after practice, and make adjustments as needed.
Reflection
Like any new skill, meditation can be challenging to master at first, or rather we will always be students when it comes to it as there is always something to learn. Some days I have good sessions and some days my mind is a complete storm, but that’s also part of the practice, isn’t it? Having the capacity to just observe and not judge yourself is what makes it so great.
What’s really important is to have the perseverance to integrate it as part of your daily routine because it’s only when meditation has become a part of our lives that we can really start reaping the benefits. As I mentioned before, I first got to know meditation through Headspace’s A Guide to Meditation on Netflix, after a couple of episodes I started to do it on my own.
Having a comfortable place to sit and a timer is really all you need. One really good technique I learned is called “Noting.” Where you can simply label the thoughts and sensations around you just as they are before bringing the attention back to the breath.
For example, hearing a dog bark outside is simply “Sound” or when you catch yourself thinking it’s just “Thought.” Nothing more and nothing less, I found that it really helped me to not get too affected by the things around me such as the sounds from passing cars and this translated to me getting better sleep at night!
The key is to implement the mindfulness cultivated through the practice into the various aspects of our lives.
