Benefits of MeditationsMeditations have been found to bring far-reaching benefits to those who practice them regularly. If you're new to meditations, you should expect a few benefits with even your first meditations. These benefits can include:
- slowed heart rate
- release of physical tension
- a sense of having a break from stress for a few minutes
- a calmer mood afterward
- less reactivity toward stress
- lower blood pressure
- greater clarity
- better decision-making
- greater resilience to stress
Types of MeditationsSome practitioners stick with the same meditations indefinitely, but most people like to mix up the types of meditations they use in order to have a sense of variety. Fortunately, there are many type of meditations out there! Researchers generally classify meditations into one of two categories: concentrative meditations and non-concentrative meditations. Concentrative meditations involve concentrating deeply on one focal point, while non-concentrative meditations can involve different points of focus, but still involve deep, non-judgmental concentration. Some meditations can even seem to fit into both categories. Many beginners find concentrative meditation to be a little simpler to learn, but not everyone feels this way. I recommend that you try several types of meditations and see what feels best to you.
Meditations To TryAs mentioned, there are many different meditations to try. Below are some simple and effective ones to get you started.
Here's a simple one to start with. Some people find it to be one of the easiest meditations because it involves very little; others find that meditations with more specific focal points are simpler. You decide!
This meditation was simple enough for my whole karate class to do at once. It was a great, quick relaxer.
Here's one of the simpler meditations--I've used it often and for years. See if you like it, too.
Don't let the 'I'm not used to talking to myself' factor scare you away from mantra meditations; this wonderful technique can make meditations easier, and the vibrations can be relaxing, too. See if it's for you.
This is one of those double-duty meditations: the meditation itself can calm and relax you, and aromatherapy brings a whole new set of benefits for you and anyone else in the room. Enjoy.
For those who know me, it will come as no surprise that it's the 'chocolate' in this meditation that made me appreciate it the most! But the meditation part is good, too.
5 Minute Meditation
Although longer periods of meditation can bring greater benefits, this briefest of meditations can still bring some benefits. Give it a try!
This meditation is naturally relaxing and it naturally helps you combat sleepiness, as you're more likely to stay awake in the bath tub than if you were doing meditations in your bed, for example.
Music can be very calming, and can deepen the experience of meditations, especially for beginners. Try this one.
This is one of my favorite meditations as it combines mild exercise with meditation. I find it to be very useful for people who get 'antsy' during their meditations.
Mindfulness is one of those meditations that can be done anywhere and incorporated into virtually any activity. Learn more about the benefits and practice of mindfulness.
Meditation for Perfectionists
If you've tried meditations and haven't been sure if you've been doing them 'right', or have wondered if you're doing them 'better' than others, or are just stressed because you have perfectionistic tendencies that seem to conflict with meditations, read this.