By Denise Everheart
With more meditation techniques than you can count, it’s important to know which ones are the best. Decode the matrix of meditation techniques now.
As of May 2020, more than 35 million Americans have considered giving meditation a try. But with all the options available, which meditation techniques are worth trying? Before you set off on a trial and error journey, let’s decode this matrix of meditation techniques so you can try the best of the best!
Different meditation techniques that are popular
Different meditation techniques that are popular
Guided meditation- Among guided meditations, there are several types:
- Simple guided meditations for particular goals like less stress and better sleep
- Body scan meditation, progressive relaxation, or Yoga Nidra a.k.a. power nap meditation
- Chakra meditation for increasing the flow of prana and balancing your energy
- Hollow and Empty Meditations, advanced meditation techniques only available on an Art of Living Silent Retreat
Walking meditation- Often a walking meditation is practiced while walking a labyrinth. But you can also turn any time walking into a meditation by using your awareness of your inner and outer worlds and being fully present with both.
Sound meditation- Sometimes sound meditations are called sound baths. Typically Tibetan singing bowls or bells are used to create sounds that can lead you into a relaxed, meditative state. Chanting or singing ancient Sanskrit sounds is also an excellent sound meditation.
Mantra meditation- There are two ways that mantras are used, spoken aloud and unspoken. While the mantras spoken aloud have a calming effect, the effect of unspoken mantras is often more profound, especially if they are in Sanskrit. Sahaj Samadhi is an excellent example of an unspoken mantra-based meditation technique that gives you access to your inner self.
Breath meditation- This is one of the easiest ways to reach deeper states of meditation. Not only do we breathe differently according to our emotions, but we can also affect how we feel by using certain breath patterns. So much so that the breath becomes the easiest tool for reducing thoughts and experiencing deeper states of meditation. SKY Breath Meditation is a powerful, easy to do, an excellent example of what’s possible with using the breath for deeply profound meditations.
Evaluating a meditation technique
Whether you are already using a meditation technique or ready to try one out, it is good to evaluate whether it is working well or not? Though you may notice some benefits right away, other benefits may take 1- 2 months of practicing a meditation technique to see the results.
Ask yourself these questions after practicing meditation for some time:
✓ Are you calmer, more relaxed?
✓ Do you feel happier, more content?
✓ Do you have more energy?
✓ Are you sleeping better?
✓ Are your relationships improving?
✓ Are you able to focus better?
✓ Do you find yourself making healthier choices?
✓ Is your physical health improving?
✓ Are you becoming naturally more mindful?
Whatever meditation technique you practice, you should be experiencing some positive changes in your daily life over a period of time. If the meditation technique you are using isn’t making your life better, then perhaps you haven’t found the best technique yet.
A deeper understanding of deep meditation
Meditation should not be just a technique for relaxation or simply to become more aware like with mindfulness meditation but a practice to transcend and experience the 4th state of consciousness. Sometimes referred to as transcendental consciousness, a state of being beyond waking, dreaming, and sleeping.
Additionally, you can also ask these questions after meditating regularly for some time:
✓ Was it easy to practice?
✓ Do sometimes lose a sense of time?
✓ Do you sometimes lose a sense of mind, body, and emotions?
✓ Do you ever feel your thoughts were far away, quieter, or even not present?
✓ Did you ever feel like you were awake and dreaming at the same time?
✓ Did you feel expanded and light at any point?
✓ Did you feel grounded and consolidated?
✓ Were you not sure where you were?
✓ Does your breath ever become very light?
The questions above point to experiencing that 4th state of consciousness, beyond thought. It is in this state where deep meditation happens.
But here’s the tricky part!
Meditation should not be about an experience. Otherwise, we end up either chasing a particular experience or we just give up altogether! Meditation is really about the experiencer. Some meditations will have very pleasant feelings and others might be fidgety or more thought-filled. And either of them is ok! In order to reap all the benefits of meditation, you need to do only one thing - meditate daily, come what may- this will culture your mind to go into the deeper state of consciousness much easier.
To learn more about the 4th state of consciousness, I recommend doing the Sahaj Samadhi Meditation course.
Concentration Meditation vs DE-concentration
One thing to consider is how much effort is being used when meditating. Concentration techniques do not give much relaxation, that is until exhaustion kicks in! And somehow this misconception that meditation is difficult to do has many trying too hard! When in fact effortless is the key that unlocks the door of meditation.
Meditation master and global humanitarian, Gurudev Sri Sri Ravi Shankar shares 3 golden principles of deep meditation. As you sit for meditation remind yourself of these 3 things:
I want nothing. For the time you sit for meditation, drop all desires including the desire for any experience of meditation.
I do nothing. From your side, there is nothing much to do. Be a witness to the breath and your thoughts.
I am nothing. Drop all of your roles and identifications, even the “I am a meditator’ identification.
These three thoughts, intentions, will bring you more success to almost any meditation practice and allows us the chance to enjoy fewer thoughts and more inner peace. In fact, these 3 keys are in themselves a meditation technique.
Thought-FULL vs Thought-FREE
Meditation techniques that use affirmations like loving kindness meditation or visualization (guided imagery) on one level may seem effortless but are actually filling our minds with even more thoughts. On the other hand, the desire to be free of all thoughts is yet another thought that keeps us from experiencing the thought-free state we all want! Talk about a matrix!!
You can liken your thoughts to be like a monkey jumping on the bed, make that a blue monkey! No, make that a whole bunch of blue monkeys jumping on the bed in your mind! Hard to ignore them, let alone control them! But what if you had a secret superpower to make these blue monkeys your friends, that would no longer distract you and meditate with you for a while?!?!
Use your superpower to manage your monkey mind
So you wanna know what this superpower is that you already have to manage your monkey mind? If you haven’t guessed it yet, it is your BREATH! Breathing is your superpower! You just have to know how to use it and all those blue monkeys jumping on the bed will decide to stop jumping and instead join you in a peaceful meditation session. Skeptical? Seems too easy, right? Besides, you have been breathing your whole life and thus far you haven’t spontaneously gone into deep meditation!
You need a guide, a trained breath meditation instructor, to show you the way. Lucky for you, you can easily get a taste of what SKY Breath Meditation can do for you by simply joining a FREE Beyond Breath online session. You will learn a simple breathing technique, experience a guided meditation, and learn more about why over 30 million people who have taken the SKY program worldwide have experienced less anxiety, more inner peace, and deeper meditations!
Just click on the image below and choose a date and time that works for you!
It is my hope today that if you enjoy guided meditations and mindfulness techniques that you do not stop there...the depth and breadth of what is possible in the realm of meditation is perhaps beyond imagining-- the sky is limitless!
Denise Everheart is a freelance writer, life-long meditator, SKY Breath Meditation instructor, party planner, veg chef, and recipe designer. Follow her @everheartstudio4meditation and @celeplateyourlife on Instagram.
