Step By Step Guides To Different Forms Of Meditation
- Jun 26, 2022
- 3 min read
If meditation had a marketing department, it would probably do a better job explaining itself.
Many people hear the word meditation and immediately picture someone sitting cross-
legged on a mountaintop, floating six inches above the ground while achieving
enlightenment.
In reality, meditation is much simpler.
At its core, meditation is the practice of bringing attention back to the present moment.
Some people do it through breathing. Others use movement, prayer, chanting, mindfulness,
gardening, reading, or even washing dishes.
My mother used to say gardening was her meditation. Watching her tend flowers and pull
weeds, I understood exactly what she meant. My daughter-in-law can disappear into a
book for hours and emerge calmer, more centered, and refreshed. That, too, feels a lot like
meditation.
The beauty of meditation is that there is no single right way to practice it.
This Step By Step Guides To Different Forms Of Meditation article explores two simple
approaches: mindfulness meditation and walking meditation.
Step By Step Guides To Different Forms Of Meditation for Beginners
Before exploring different meditation styles, it helps to create an environment that supports
relaxation.
Find a Comfortable Space
Choose a place where you feel safe, comfortable, and unlikely to be interrupted.
Perfect silence isn't required.
The goal is simply to reduce distractions enough that your mind can settle.
Get Comfortable
Wear loose clothing and choose a position that feels natural.
You can sit in a chair, sit on a cushion, or recline comfortably if you know you're unlikely to
fall asleep.
Meditation should feel supportive, not like an endurance competition.
Use Your Breath as an Anchor
Take a slow breath through your nose.
Allow your lungs and diaphragm to expand fully.
Pause briefly.
Then slowly exhale.
Repeat several times.
Breathing is one of the simplest and most powerful meditation tools available because it is
always with you.
Let Go of Expectations
One of the quickest ways to frustrate yourself is expecting immediate enlightenment.
Meditation isn't about doing it perfectly.
It's about showing up consistently.
Some sessions feel peaceful.
Others feel like hosting a committee meeting inside your head.
Both count.
Mindfulness Meditation: Bringing Awareness Into Daily Life
Mindfulness meditation doesn't require a special cushion, incense, or a retreat center.
It can happen anywhere.
Stuck in traffic?
Mindfulness.
Waiting in line at the grocery store?
Mindfulness.
Sitting in a doctor's office scrolling through your phone?
Mindfulness.
The practice begins by bringing awareness to your breathing.
Take a slow breath.
Notice the inhale.
Notice the exhale.
Allow your shoulders to soften.
Feel your body settle.
Instead of mentally living in yesterday's regrets or tomorrow's worries, gently return your
attention to what is happening right now.
The present moment may not solve every problem, but it often feels far less overwhelming
than carrying the entire future around in your head.
Walking Meditation: Mindfulness in Motion
Walking meditation combines movement and awareness.
It is especially helpful for people who find sitting still about as appealing as being trapped
in an elevator with a motivational speaker.
Walking meditation focuses on four simple elements:
Notice Your Breathing
Pay attention to your breath while you walk.
Many of us spend our days taking shallow breaths without realizing it.
Slow, intentional breathing helps reconnect the mind and body.
Observe Your Surroundings
Notice the sky.
The trees.
The birds.
The sounds.
The breeze.
The sunlight.
Life is constantly happening around us while we're busy worrying about things that haven't
happened yet.
Walking meditation invites us to pay attention.
Notice Your Body
How are your shoulders?
Your neck?
Your jaw?
Your posture?
Many people carry stress without realizing it.
Allow tension to soften as you walk.
Reflect on the Experience
When your walk is finished, spend a few quiet moments reflecting.
How do you feel?
What did you notice?
What shifted?
Even five minutes of awareness can create surprising clarity.
There are countless forms of meditation.
Breathwork.
Mindfulness.
Walking meditation.
Chanting.
Loving-kindness practices.
Prayer.
Silent reflection.
The best meditation practice isn't necessarily the most popular one.
It's the one you'll actually do.
Experiment.
Stay curious.
Try different approaches.
You may discover that meditation isn't something you do.
It's a way of moving through life with a little more awareness, a little less reactivity, and a
little more appreciation for the present moment.
Stay grounded, stay growing, and keep a little side-eye for the nonsense.
— Cat V
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