Meditation: Common Q&A and the Different Types of Meditations

When I talk about meditation with clients I often hear the same questions or excuses over and over. I thought I might answer some of those questions here. I am in no way an expert, but have found that even short meditation sessions can change my whole day. I’m happy to share what knowledge I have with you.

Question 1: Do I have to sit cross legged on the floor?  

That is up to you. For many people, sitting on a meditation cushion or cross legged on the floor is their preferred position. I sit on my couch or in a chair. There are a few mediation tracks I like to lie down for, but I usually sit so I don’t fall asleep. The goal is to be able to sit with a straight back, feet on the floor (if in a chair) and allow your body to relax. Not collapse but relax as you meditate. You may need to try several positions or places before you find the one that is right for you. 

Question 2: Isn’t that all about chanting something strange? 

There are some chants and mantras that people all around the world find useful but it’s not required. Chanting has a way of giving your brain something to focus on and come back to as you relax and or when your mind begins to wonder. It’s also an easy way for energy to flow in and out of the body on the vibration of your voice. 

Question 3: Do I have to meditate for several hours? 

Not unless you want to. I don’t know about you, but my butt would be asleep if I tried to do that. Meditation can last as long as you need or want it too. I have some friends who meditate for an hour at a time and 2 times a day. While that works for them, it wouldn’t for me. I’m happy when  I get 1 session a day. My preference is 40 minutes but often I only take the time for a 15 minute session. Even 5 minutes a day can help. Figure out what you can do and don’t be surprised if you need to start small. Like anything new, it takes practice. Work up to longer sessions but keep going. Make the time! Try making it a recurring entry in your calendar with an event alarm. It will be worth it.

Excuse 1: I can’t quiet my mind long enough to do it or I get too distracted by my thoughts.

Think of it more of mindfulness. Meditation is not only about completely emptying your mind. The mind will never completely stop thinking so the goal becomes to be more centered and present. Let the thoughts come, recognise what it is and let it float on by. Some people pick it up right away and for some it takes years of practice to get there. One recommendation is to focus on your breath. When the thoughts start to overwhelm, return to focusing on your breathing. Once you are centered and present, your mind will naturally quiet down.

Excuse 2: It doesn’t do anything so why should I do it.

You are kidding, right? Just google meditation studies. You get a ton of information. To name just a few things: helps with lowering stress; decreases depression & anxiety; improves sleep, and improves focus. Look, just try it. Go into it with an open mind & heart and try something new. You might just find you like it and quickly see benefits from the practice.

Excuse 3: I don’t have time.

Make the time. You are worth the time it takes! 

Practice daily for 7 days for 20 minutes and see if you change your mind. You might need to try different styles of meditation until you find what works best for you, just don’t give up. Being consistent with a daily time for your meditation practice can also help with the racing mind. Your body becomes used to getting quiet time when it’s a routine.

Tip 1: Have a blanket or cover up nearby; some people, myself included, get chilled when relaxing and the energy starts to shift.

Tip 2: Having crystals near by or in your hands can also be a wonderful addition to meditation. ( See (Jules crystal page) for some ideas.)

Tip 3: Make sure you won’t be disturbed during your session. This is your time, let your family know when you will be available to them again.

Types of Meditations

Guided Meditations are available in abundance. You only need to google it these days. These guide you into a more relaxed state faster or help you focus on something. A popular one is body scan. Teaching you how to scan your body for anything that might not be working properly or feeling normal.

Visualization Meditation can be used for multiple purposes. It can be used as a way to visualize a goal or something you want to see happen. A way to decrease pain and retrain your brain. Or it can simply be a way to relax, help you settle your mind and drop into a deeper meditation. You can accomplish this with your own imagination or in using a recorded meditation.

Binaural Beats Music accesses brain waves to assist you in getting to a deeper meditative state faster. Part of the goal with meditation is to go into theta brain waves or twilight state. That dreamlike state right before you fall asleep and just as you are waking up. You want that sweet spot without falling asleep. There are many tracks on YouTube or one of my favorite people to work with for this is Kelly Howell and her company called Brain Sync. You can find binaural beat tracks for boosting mood, help focus while working, calming a room, help to fall asleep faster and more.

Silent Meditation is just what it sounds like. You turn off all electronics and only listen to your surroundings while you quietly follow your breath and relax. There are retreats where you spend days to weeks in silence. There are several books available on silent meditation and peoples experiences with it. 

Chanting and Mantra meditation is all about using a word or phrase to assist you with moving into a meditative state. Chanting tends to be a more sing-song type and the mantra is more talking. 

Kundalini Meditation is part of Kundalini Yoga and is meant to move energy through the body. This is a more intense type of meditation combining specific body positions, mantras and focus.

Breathing Meditation is a very basic yet powerful way to practice your meditation. The idea is to focus your attention on your breathing. It’s a natural rhythm to follow. You can simply breathe long and slow or you can use a pattern like the box breathing. Counting to 4 on inhale, hold 4, out 4 and hold 4.

Moving Meditation -Tai Chi, QiGong and walking are all forms of moving meditation. Even dance can be a form of moving meditation. It’s movement with mindfulness and slow movements create a calm mind. Forming its own style of meditation.