meditation – if you're wondering how it works and how you can practice the right meditation technique, then you've come to the right place! We hope you enjoy reading!
Mindfulness meditation – a real miracle weapon for your health
Mindfulness meditation has been proven to have many positive effects on your mental and physical health. For example, it helps to reduce stress, increase performance and stress resistance, improve sleep quality and your immune system – to name just a few.
But how do you meditate properly and how do you start? What techniques are there and which ones are the most effective? To answer these questions, we have listed the best meditation techniques in this article.
Why Different Meditation Techniques?
In this article we will introduce you to 6 meditation techniques – but there are many more techniques! Why are there so many techniques and why not limit yourself to just one? One of the reasons for this is that the choice of meditation technique depends on the type. For some people, breath counting works best because they are good with numbers, for others, focusing on a feeling like gratitude or metta meditation works better. In addition, the selection of the appropriate method also depends on the individual daily form. Some days one technique works better than the other –and thanks to the variety of methods, you are completely free to try them out. In addition, you can prevent boredom with it.
So be sure to take the time to try out the different methods and find your favorite meditation practice. If you enjoy your practice, you will certainly stick with it longer than if it bores you and doesn't work.
Meditation technique – 1. breath meditation
breath meditation is about bringing the focus to the breath. It is one of the meditation techniques in which one practices directing one's attention to a specific point. For example, you can count your breaths.
It doesn't matter if you count the inhalation or exhalation. It is important that you keep your attention counting. If you ever wander with your thoughts, that's normal and not a problem. Just notice it, allow yourself to let it be there, let it go, and bring your attention back to your breath.
Start counting from 1 again. You can choose the number you count up to. For example, counting to 7 is good for the beginning. Then you take a short break and start again at 1.
Here you can try the breathing meditation directly:
Meditation Technique – 2. Body Scan Meditation
In the Body Scan Meditation you wander through your body with your attention and direct it to the different parts of the body one after the other. You feel into the body parts and perceive what is there. Just notice what and if you feel something without evaluating it. The order of the body parts doesn't matter too much, but it's a good idea to start with either your head or your feet and gradually work your way up or down.
Try a body scan meditation here:
Meditation Technique – 3. Gratitude Meditation
Practicing gratitude has many positive effects on your well-being – we have written an article about gratitude for you. You can train yourself to go through life with an attitude of gratitude. At first you spend some time looking for things or events for which you can be thankful. After a while, however, more things come to mind and the gratitude list gets longer and longer – it takes it all by itself.
You can also practice gratitude in the form of a gratitude exercise in your daily meditation. So you have done two things in one for yourself!
Here's a gratitude exercise you can try:
Meditation Technique – 4. metta meditation
Metta meditation , also called loving-kindness meditation, serves to cultivate compassion. In this meditation we will practice a compassionate, kind attitude to make it easier for you to see yourself and others with more loving eyes.
Here you can try such a meditation. For more practice, we recommend you visit selfcompassion.org by Dr. Drop by Kristin Neff.
Meditation Technique – 5. Visualization Meditation
Visualization meditation is about visualizing something in front of your inner eye. For this you can imagine, for example, how you exhale black smoke and everything negative flows out of you with the smoke. In addition, you breathe in white light and fill yourself with positivity.
Feel free to try this visualization here:
Meditation Technique – 6. Sound Meditation
In sound meditation, the sounds of singing bowls are focused. You just focus on what you hear.
Here you can try a sound meditation.