Meditation: Which Type of Meditation to Go For?

Meditation is a mental practice that involves training attention and awareness to achieve a state of calm and clarity. It is often practiced through various techniques, such as focusing on the breath or a mantra, and has been shown to have numerous benefits for mental and physical health, including reducing stress and anxiety, improving mood and emotional regulation, and enhancing cognitive function. Meditation is a widely practiced technique across different cultures and religions, and can be easily integrated into daily life.

History of Meditation

The history of meditation can be traced back to ancient civilizations in India, China, and other parts of the world. In India, the practice of meditation was developed by ancient sages and yogis who sought to achieve a deeper understanding of the nature of reality and the self. This practice was later codified in the Yoga Sutras of Patanjali, a text that is still widely studied and practiced today. In China, meditation was developed as part of the Taoist tradition, which emphasized living in harmony with the natural world. Over time, the practice of meditation spread to other parts of the world, including Southeast Asia, Japan, and Tibet, where it was adapted and integrated into local religious and cultural traditions. Today, meditation is practiced by millions of people around the world, and continues to be a valuable tool for improving mental and physical health. 

In recent years, there has been a growing body of research highlighting the many benefits of meditation for mental well-being. This research suggests that meditation has numerous positive effects on mental health- from stress-relief to promoting cognitive flexibility and increasing positive emotions. A 2014 systematic review and meta-analysis published in JAMA Internal Medicine analyzed 47 randomized clinical trials, which included a total of 3,515 participants, to determine the effectiveness of meditation for improving symptoms of anxiety, depression, and pain. The meta-analysis found that mindfulness meditation programs had moderate evidence of improving anxiety, depression, and pain. The effect size was small to moderate, suggesting that meditation may be a useful adjunctive treatment for anxiety, depression, and pain. The study also found that the effects of meditation were more significant in individuals with clinical levels of anxiety or depression. The authors concluded that meditation can be considered a useful tool for enhancing overall health and well-being, and recommended its inclusion in clinical interventions.

Reducing Stress and Anxiety

One of the most well-known pros of meditation is its ability to reduce stress and anxiety.

We all know what it's like to feel overwhelmed, as if our cup is too small to contain the tea (stress) that is being poured into it. These are, unfortunately, common mental health problems that can significantly impact an individual's daily life and overall well-being. One reason why everyone experiences stress is how easily it is found in our lives- from work (who likes Mondays), from relationships (situationship? I feel you), and financial issues (ahem Crypto users). It can manifest in physical symptoms, such as headaches, body aches and fatigue. 

Anxiety, on the other hand, is characterized by feelings of fear, worry, and unease, which can be persistent and intense, and can lead to physical symptoms, such as increased heart rate and difficulty breathing. Chronic stress and anxiety can have negative effects on mental and physical health, including an increased risk of developing depression, heart disease, and other health problems. 

It is essential to address stress and anxiety in mental health problems, as early intervention and management can prevent these conditions from worsening and improve an individual's overall quality of life. Ahh, this is where meditation can help us:

• It helps us focus on the present moment, reducing worries about the future and regrets about the past: Meditation is a practice that involves focusing on the present moment, often through the breath or bodily sensations. By doing so, it can help to reduce our tendency to dwell on past regrets or worry about the future, which are common sources of stress and anxiety.

• It promotes relaxation and feelings of calmness: Meditation encourages relaxation and calmness by triggering the body's relaxation response, which can counteract the effects of stress. This can lead to a greater sense of well-being.

• It reduces levels of stress hormones in the body, such as cortisol: When we are stressed or anxious, our body responds by releasing hormones such as cortisol. Regular meditation has been shown to reduce the levels of cortisol (our stress hormone or not-so-happy hormone) in the body, alleviating anxiety.

• It increases activity in the prefrontal cortex (section of our brain), which is associated with positive emotions and cognitive control: Studies have shown this is responsible for regulating emotions and cognitive control. This can lead to more positive emotions and a greater ability to manage stress and anxiety.

• It improves sleep quality. Sleep is an important factor in our overall mental health. Meditation has been shown to improve sleep quality, which can lead to reduced symptoms of stress and axiety.

• It increases our ability to regulate emotions and cope with difficult situations: This can lead to a greater sense of resilience and better management of stress and anxiety triggers.

• It encourages a sense of perspective and self-awareness, which can help us to better manage our own triggers: Through meditation, we can cultivate a sense of perspective and self-awareness. This can lead to a greater sense of control and reduced feelings of overwhelm in the face of stress and anxiety.

Due to these various effects found, a specialised mindfulness-based stress reduction (MBSR) structured therapy was developed in the 1970s by Dr. Jon Kabat-Zinn and has since become a widely recognized and evidence-based approach for reducing stress and improving overall well-being. 

Build Resilience and Strength

Another positive impact of meditation is its ability to build resilience. Ew, what does that mean?

Resilience in mental health is a crucial factor in determining an individual's ability to cope with the various challenges that they may face in their lives. Resilience refers to an individual's ability to maintain positive mental health and well-being despite experiencing significant adversity, trauma, or stress. People who are resilient have a better capacity to bounce back from difficulties and continue to thrive even in the face of challenging circumstances.

Resilience is the ability to bounce back from adversity, and it is an important skill for maintaining good mental health. Regular meditation has been shown to help individuals develop greater emotional resilience, which can help them to better cope with difficult situations and overcome obstacles. But... how?

• Various meditation techniques can foster self-awareness, increasing individuals' acceptance of negative emotions. By increasing our awareness and acceptance of the world around us, we can foster a positive outlook on life and become more resilient in the face of stressful times.
• Meditation can also help individuals develop greater cognitive flexibility. This means that individuals can adapt to changing situations and environments, and develop more effective coping strategies for dealing with stress. A study published in the Journal of Cognitive Enhancement found this association by asking them to switch between tasks and to shift their attention, which are both important for resilience.
• Meditation can also help individuals develop greater compassion and empathy towards themselves and others. This can help individuals build stronger social connections, and increase feelings of social support, which are crucial for building resilience.
• Finally, mindfulness meditation can help individuals develop a greater sense of purpose and meaning in life. This can help individuals develop greater resilience by providing a sense of direction and purpose, even in the face of adversity, which is important for building resilience.

Various Types of Meditation

There are several meditative techniques, each with its own unique benefits:

Mindfulness Meditation

Mindfulness meditation is a way to practice emotional self-care by focusing on the present moment and responding with acceptance. Studies have shown that it can lead to greater self-awareness and better management of emotions, which promotes a positive outlook on life and builds resilience to stress and adversity.

Research has also found that mindfulness meditation can be helpful for individuals who have experienced childhood abuse, as it helps them become more aware and accepting of their emotions, leading to greater emotional resilience. Additionally, mindfulness meditation has been found to be effective in reducing symptoms of anxiety and depression among individuals with generalized anxiety disorder, as it reduces worrying and ruminating and increases experiences of positive emotions.

Loving-Kindness Meditation

Loving-kindness meditation involves cultivating feelings of love, compassion, and kindness towards oneself and others. It has been shown to have numerous benefits for mental health, including increasing resilience. This meditation technique can help individuals develop greater empathy and compassion towards themselves and others, which can help build stronger social connections and increase feelings of social support. Studies have found that adults with social anxiety disorder who meditate using this technique reported greater positive emotions and social connectedness. Certain meditation centres call this a "sense of belongingness" that cultivates within you.

Body Scan Meditation

Body scan meditation involves focusing on different parts of the body and observing sensations (unusual or uncomfortable) without judgment. It has been shown to have numerous benefits for mental health, including increasing resilience. This type of meditation can help individuals develop greater self-awareness and acceptance of physical sensations, which can help them better regulate their emotions and reduce the impact of stress on mental health. Body scan meditation has been found to be effective in reducing the impact of physical pain on mental health and in reducing symptoms of anxiety and depression among adults with chronic pain.

Transcendental Meditation a.k.a Mantra Meditation

Transcendental meditation is a technique that involves repeating a mantra to attain a state of deep relaxation and mental clarity. It has various benefits for mental health, including enhancing resilience. According to a study published in the Journal of Cognitive Enhancement, this form of meditation can enhance cognitive flexibility and adaptability, which can help in stress reduction. They found that adults who regularly practiced mantra meditation were better able to switch between tasks and shift their attention effectively. Another study published in the Journal of Clinical Psychology found that transcendental meditation was effective in reducing symptoms of anxiety among adults. This study found individuals who meditated using mantras regularly, could reduce symptoms of anxiety such as worry, tension, and nervousness.

Yoga

Yoga meditation is a form of meditation that combines physical postures, breathing exercises, and meditation. It is a popular practice for improving mental and physical health. Yoga meditation can help improve mental well-being in several ways. Firstly, it promotes relaxation and reduces tension in the body, reversing the impact of stress and anxiety. This can have a significant impact on mental health, as chronic stress and anxiety can lead to depression and other mental health issues. Secondly, yoga meditation helps to improve focus and concentration. By focusing on the body and breath, the mind becomes more calm and centered, which can help improve cognitive function and reduce feelings of distraction and overwhelm.

In addition to these benefits, yoga meditation can also help improve emotional regulation. By practicing yoga meditation regularly, individuals can learn to regulate their emotions and respond to stress in a healthier way. This can lead to greater emotional resilience and a greater ability to cope with difficult situations. Overall, the practice of yoga meditation can have a profound impact on mental well-being, promoting relaxation, focus, emotional regulation, and overall mental health.

Guided Imagery

This type of guided meditation involves visualizing peaceful and calming scenes, leading to several benefits for mental well-being. Firstly, it can reduce tension by relaxing the mind, making it more calm and centered. Secondly, it can improve mood by releasing feel-good chemicals, such as dopamine and serotonin, lifting your mood and reducing feelings of depression or sadness. Thirdly, it can improve your overall sense of well-being by promoting a positive outlook on life, reducing negativity and promoting happiness. Finally, guided imagery meditation can increase self-awareness and self-compassion, allowing for a mindful focus on thoughts and emotions, leading to greater mental well-being.

Red Flags!

Before you jump on our pages trying the various types of guided meditations that are available for your use (please note they are currently beginner-level meditations), please see the this red flag. There are a few situations where it may not be appropriate or even harmful. Some of these situations include:

• If you have a history of trauma, meditation may bring up painful memories or emotions that can be difficult to process without the guidance of a trained therapist.
• If you have certain mental health conditions, such as bipolar disorder or schizophrenia, meditation may exacerbate symptoms or interfere with medication.
• If you have physical limitations or injuries, certain meditation postures or movements may be uncomfortable or even harmful.
• If you are using meditation as a way to avoid dealing with problems or difficult emotions, it may become a form of avoidance or escapism rather than a tool for growth and healing.

It's important to approach meditation with awareness and caution, and to seek guidance from a qualified teacher, meditation instructor or therapist if you have any concerns or questions about your practice.

Despite this, meditation doesn't actively cause harm in every individual, and it has been found as a powerful tool for improving mental well-being. For those whom it is appropriate, incorporating regular meditation into one's daily routine can lead to improved mental health and wellbeing, as well as a host of other benefits.

So why not give it a try? Bust those myths and make meditation a part of your routine for mental and spiritual hygiene.

Meditation is a Skill

Like any skill, meditation takes practice and patience to develop. It can be challenging at first to sit still and quiet the mind, but with consistent effort, the benefits can be profound. There are many different meditation techniques to choose from, including mindfulness meditation, loving-kindness meditation, and visualization meditation, among others. It's important to find a technique that works for you and to approach the practice with an open mind and a willingness to learn.

One of the great things about meditation is that it can be done anywhere and at any time. Whether you have five minutes or an hour to spare, taking the time to meditate can have a positive impact on your mental and emotional well-being.Practice meditation daily and feel the impact of numerous psychological benefits of this ancient technique.

And keep in mind, there are different forms of meditation, each have a unique impact on your mind and body. Which one you choose to meditate with is contingent on what support you need. A mental health professional can help you navigate the various resources already present in society- apps that can help you meditate, help focus attention, religious centres that teach and practice meditation and many others.