Exploring Meditation: A Guide to Different Types and Starting a Practice

I will never forget learning to meditate with my family at age twelve. It was the early to mid-1970s, and Transcendental Meditation (TM) was sweeping the U. S., and I remember my dad took my brother, Chris, and me to the local YMCA in Alliance, Ohio, to listen to a speaker doing an introductory talk on TM.

We ended up hosting the training classes in our home! I began practicing TM for twenty minutes, twice a day, and for the chronically anxious, energetic preteen that I was, it was the beginning of a spiritual journey that continues to this day.

I had been raised in the Christian church and was active with choir, youth group, Sunday school, and regular worship, as well as the many service projects my local church was engaged in. Yet I felt like a passive recipient, unaware that there was anything I could do to reach out to God or deepen my felt sense of the divine presence.

Learning TM changed all that for me. I finally had agency in my spirituality, and could connect with a God within me. When I discovered distance running several years later, in high school, the combination of the runner’s high and that of meditation developed a daily craving in me for the endorphin rush that nearly always followed them.

Embarking on a journey of meditation opens doors to inner peace, clarity, and profound self-discovery. If you’re drawn to the idea of meditation but find yourself unsure of where to begin, you’re not alone. In this guide, we’ll explore various types of meditation practices and offer practical tips to help you get started on your meditation journey.

Mindfulness Meditation

Mindfulness meditation is perhaps one of the most widely practiced forms of meditation, rooted in the ancient Buddhist tradition. It involves bringing your attention to the present moment with non-judgmental awareness.

Find a quiet space, sit comfortably, and focus your attention on your breath or a specific sensation in your body. When your mind inevitably wanders, gently bring it back to the present moment without judgment, using the breath or the physical sensation as your centering point.

Learn more here about the present moment.

Mindfulness Meditation has become so much a part of the mainstream, a list of books and resources on how to get started would be endless. A friend of mine, Peter Panagore, has a series of short videos on it that are quite helpful, and you can Google him. You can also turn to classics like Eckhart Tolle’s The Power of Now for an introduction to the principles behind the practice.

Guided Meditation

Guided meditation is an excellent option for beginners seeking structured guidance. In guided meditation, you listen to a teacher or guide who leads you through the practice, offering instructions and prompts along the way.

You can find guided meditations online, through smartphone apps, or by attending classes or workshops. Guided meditation can be particularly helpful if you struggle with maintaining focus (often called “monkey mind” in meditation parlance) or with establishing a regular practice with consistency.

Guided meditations don’t have to be long to be effective: 5-10 minutes is pretty standard, and makes it easy to integrate the practice into your daily routine. And that’s what makes a long-term difference, as with any spiritual practice.

And guided meditations are often excellent introductions to simple, brief, profoundly life-altering practices of various kinds of meditation.

Mantra Meditation

Mantra meditation involves repeating a sacred word, phrase, or sound (mantra) silently or aloud to focus the mind and cultivate inner peace. TM is a form of mantra meditation whose aim is to reach a state of “no-mind,” a kind of emptying of thoughts, images, preoccupations, anxieties and stressors.

Common mantras include “Om,” “So Hum,” or phrases like “I am enough” or “Peace begins with me.”

Choose a mantra that resonates with you (it could be just the sound of it, or a special meaning it has for you). Sit comfortably, and repeat the mantra with intention and concentration. Allow the mantra to become a point of focus, gently guiding your awareness inward.

Loving-Kindness Meditation

Loving-kindness meditation, also known as Metta meditation, is a practice of cultivating compassion and goodwill towards oneself and others. To practice loving-kindness meditation, find a comfortable seated position, close your eyes, and begin by silently repeating phrases of loving-kindness towards yourself, such as “May I be happy, may I be healthy, may I be safe, may I live with ease.” Then, gradually extend these wishes to others, starting with loved ones and gradually including neutral and even difficult individuals.

Body Scan Meditation

Body scan meditation is a practice of systematically bringing awareness to different parts of the body, noticing sensations without judgment. To practice body scan meditation, lie down in a comfortable position and bring your attention to your toes. Slowly move your awareness up through your body, noticing any sensations or areas of tension. Allow each part of your body to relax as you bring gentle awareness to it, moving up through the body until you reach the crown of your head.

Getting Started with Meditation

Now that you’re familiar with some different types of meditation, here are some practical tips to help you get started with your meditation practice:

  1. Start Small: Begin with just a few minutes of meditation each day and gradually increase the duration as you become more comfortable.
  2. Establish a Routine: Choose a specific time and place for your meditation practice to help establish consistency.
  3. Set Realistic Expectations: Remember that meditation is a practice, and it’s natural for the mind to wander. Be patient and compassionate with yourself as you cultivate your practice.
  4. Experiment and Explore: Don’t be afraid to try different types of meditation to see what resonates with you. Trust your intuition and follow what feels most authentic.
  5. Seek Support: Consider joining a meditation group, attending classes, or using meditation apps for additional guidance and support.

Remember, meditation is a journey of self-discovery and inner exploration. Approach your practice with curiosity, openness, and a willingness to embrace whatever arises. May your meditation journey be filled with peace, clarity, and profound transformation.

As a spiritual companion, I can help you discern what practices may be helpful to you as you navigate your spiritual path. Call me at 612-470-2366, or email me at rickspiritualcompanion@gmail.com for an exploratory session.