In the last post we discussed how to
create a wellness plan that is the road map on the journey towards a more
balanced life. I also mentioned that I
would talk about self-care methods that you can add to your wellness
toolbox. In previous posts we learned
how to practice deep breathing as a way to reduce stress levels (Ha: The Breath of Life 3/19/2014). In this next series,
we will explore the world of meditation (which incorporates deep breathing) as
a way to quiet the mind and bring focus to our world. Let’s begin by describing
the five categories of meditation as presented by Self-Guided.com.
Concentration
Meditation Techniques
According to Self-Guided, concentration
meditation is the building block for all other types of meditation. Our minds are very active, and can have
scattered thoughts or chatter that block us from giving our full attention to
tasks at hand. This technique asks the
practitioner to focus on one object of meditation without distraction. For example, when beginning to develop your
power of concentration, you can use your breath as the object of focus to which
you return should your mind wander.
Mindfulness
Meditation
Mindfulness requires us
to focus our attention on whatever arises in our experiences. If you have ever just took the time to
appreciate the natural beauty that this world has to offer, stared off into
space and wondered how we got here, or listened intently for the answer to your
prayers, then you have subtly practiced mindfulness meditation. Self-guided
tells us that “The interplay between concentration and mindfulness meditation
allows us to develop the capacity to examine and intuitively understand the
deep forces within our ordinary experience” (2014). You are focusing on whatever comes to mind
versus a chosen object of concentration.
Reflective
Meditation
Reflective meditation
asks us to choose a topic or theme, analyze it, and then draw conclusions based
our thoughts. If you are searching for
the meaning to life, death, or how to solve a problem, then this technique will
help you to delve into these questions.
Many times the resolution to professional or personal issues are found
during deep reflection. Once again, if
your mind wanders, return to the subject at hand.
Creative
Meditation
This form of meditation
allows us, at the conscious level, to strengthen specific qualities about
ourselves. For example, if one wants to
develop more patience with his/herself, others, or the world around them, then
they need to walk the walk, and talk the talk.
The more we practice this virtue (from the mind’s eye), the more it
becomes part of our inner self and reflected outward. The key is to think, act, and speak as if you
are a patient person and the rewards will be great.
Heart-Centered
Meditation
Heart-Centered meditation
teaches us to be kind, more empathetic, and forgiving. The practitioner must begin with themselves
first, and then expand to the wider circle around them. This technique taps into the lessons learned
from the previously mentioned forms of meditation in order to learn not only
the true nature and reality of ourselves, but also the world around us.
Meditation takes patient practice and you
may have to begin in small doses. If
this is something you want to add to your wellness toolbox, then I encourage you to
find other sources or even workshops in your area. Next time, we will learn about the basic
building blocks for beginning a meditation practice. To get us started, I leave
you with a video featuring the Zac Brown Band’s song Quiet Your Mind. Until then, be well. Tim
References
The Five Types of Meditation
(2014). Self-guided.com. Retrieved from http://self-guided.com/types-of-meditation.html on 11/17/2014.
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