7 Types of Meditation for Beginners
We all have that one friend who remains confused about meditation, can’t fathom how something that simple can be so powerful, or – the irony – stresses about meditating the right way. What do you say to something like that?
Your first response might be a step-by-step outline based on personal practices, but the last thing you want to do is completely ruin their experience by burdening them with a meditation style that doesn’t suit.
That’s the beauty of customization. Goodbye, Cinderella’s glass slipper, where only one mode fits. Hello, beautiful world, where all the glass pieces come together to create a spectacular kaleidoscope.
#1 My mind can’t stay calm that long without thinking.
Tell them to go ahead and think . . . about one thing. When they choose a focal point and concentrate on the ins and outs of that object or thought, the mind will still itself. As the original thoughts expand, they’ll see new mushrooming connections and recognize facets of truths they’d have missed otherwise, but it all comes back to that initial focus.
#2 No, seriously, my mind keeps wandering.
Hey, “not all those who wander are lost.” So let it be. Encourage them to follow those thoughts, to take the journey down those myriad paths and see where they lead. Just as when taking a nature walk, they can stop at any time to turn over anything that catches their attention for further examination, journaling, sketching, etc. If they choose to leave it there and continue on their way, that works, too. Mindfulness is all about seeing the thoughts and deliberately choosing what to do with them.
#3 I really don’t want to get into religion.
Perfect! Explain that meditation works with whichever belief system they follow. Let them know that the goal is to elevate the spirit – the true essence of who we are beyond the bodies that tether us. As they open their spiritual intuitiveness, they will become more in tune with that spiritual innermost being, developing an awareness beyond the physical self in connection with a higher power.
#4 But don’t I need affirmations?
If they’re ready for mantra meditation, have them start with some simple affirmations. This will help zero in and internalize a specific goal or positive thought or release negative emotions and mindsets to the exclusivity of all other thoughts. You are, after all, what you think.
#5 I can’t concentrate if it’s too quiet.
Cue the music! Inform your silence skeptics that sound can be an integral aspect of meditation, whether they choose to set their meditation times to soothing background music or specifically incorporate binaural beats to achieve sound therapy. Sound works beautifully in conjunction with all other meditation forms, as it provides a support to the focus or musings of the mind, the ascendency of the spirit, and for overall healing.
#6 I can’t sit still long enough to meditate.
Well, then, let’s get moving! There’s a certain rhythm in movement that lulls the mind into its best reflective poses. With repeated cycles of movement, the body will either subconsciously respond to what has become a muscle memory, or the mind will switch into focus mode as it anticipates the next move. Either way, this clears the mind beautifully, since the inherent action supersedes irrelevant thought processes.
#7 Can you tell me what to say?
It sounds like someone may be ready for guided meditation. In such a case, you can work along with this person, giving instruction and particular guidance as to which mantras to use when. They’ll be more relaxed knowing that they have a meditation guide, and losing that fear of inadvertently doing something wrong will make them more open to receiving the benefits of meditation.
There’s no “one size fits all” option, but all roads do lead home. You may have to pull from a variety of meditation genres and then hone them a bit to attain the most desired end, even if it looks different from the way you initially envisioned. Remember that the view through a kaleidoscope is never the same twice.
