If the benefits of meditation on well-being are no longer to be proven, there are many techniques. We take stock for you on the different types of meditation and their benefits…
Meditation: what for?
Meditation allows above all to take time for oneself. In a world that is always going faster, the practice of meditation allows you to sit down and refocus on yourself for a few minutes. Practiced regularly, it allows:
- To be more creative;
- Reduce stress and anxiety;
- Improve mental health;
- Improve resistance to stress;
- To relieve pain – it is indeed often used in the treatment of chronic pain among others;
- Changing brain structure – In 2011, a study revealed that practicing mindfulness mediation can cause measurable changes in brain regions associated with memory, self-esteem, empathy and stress.
There are several different meditations, based on chakras, mantras, guided or other… Find the one that suits you:
Zen or zazen meditation
Zen meditation, or zazen, draws its principles from minimalism and seeks to promote tranquility. It is practiced in a neutral space and with few visual distractions. So find a sparsely furnished space with very few objects to practice it. Posture and breathing are the foundations of Zen meditation. Your spine should be perfectly straight, whether you are sitting on a chair, bench or zafu cushion, specially designed for the practice of meditation. Your legs should preferably be crossed and your hands should overlap. The goal of Zen meditation is to acquire a relaxed and natural breath. It is not an easy thing contrary to what one might think. The goal? Exercise total control over the body and mind. Breathing here takes place mainly at the level of the belly. It teaches us to see the thoughts that pass through our mind, to observe them serenely and then release them.
Benefits: It slows down the pace of thought processing, to manage them one at a time, in order to free yourself more easily. Zazen meditation helps people who often feel overwhelmed by events, or overwhelmed.
This type of meditation does not require any particular pose or mental state. It is indeed a question of keeping calm for about 20 minutes. It is considered a technique of relaxation and personal development. This method makes it possible to reach the state of absolute consciousness, in order to live in the present moment. It is practiced 2 times a day.
Benefits: It would keep the heart in good condition, it reduces the activity of the sympathetic nervous system and reduces stress-related hormones.
Vipassana meditation is one of the oldest Indian relaxation methods. Considered a process of self-purification, it is practiced by focusing on breathing. Then on the body in order to understand “the universal truths of inconstancy, suffering and the absence of ego”. Also called internalizing meditation, it is very focused on nasal breathing and identifying thoughts and emotions, without judgment.
Benefits: Vipassana meditation helps to understand problematic situations by seeing them from another angle, without judgment. It allows you to take a step back and calm stress. Practiced regularly, it helps to develop concentration and willpower, ideal to help you fight against an addiction for example.
Guided meditation is now the most widespread in Western countries, thanks to the appearance of many applications such as Petit Bamboo or Headspace. Throughout the meditation exercises, you are guided by the voice of a person who will help you understand the basic principles of meditation. This method is therefore ideal for beginners or people who have trouble letting go or managing their thoughts. It allows you to reach a certain calm and learn to manage your emotions, without repressing them.
Benefits: Guided meditation allows you to reach a state of relaxation quite quickly thanks to accompaniment. It allows to find a certain confidenceThis in itself or simply to relax and refocus on oneself and the present moment.
This modern method of meditation, also called mindfulness, relies heavily on awareness. It teaches you to value and take full measure of the simple things you do without even realizing it, such as breathing, thinking, hearing…
Benefits: Mindfulness meditation helps to effectively combat stress, helps to become compassionate and empathetic.
Meditation of the primordial sound
Based on the principle of mantras, which are a sound, word or phrase that is repeated in order to vibrate our body and mind on a certain frequency. These mantras are not chosen at random and are often sacred elements. The practice of this meditation allows you not to let your mind be polluted by the ambient noise of your thoughts and emotions, which divert you from the present moment in order to find calm.
Benefits: Meditation on primordial sound helps to refocus your vital energy and fight fatigue.
As for Metta meditation, it has its origins in Tibetan Buddhism. Caring and compassionate, thanks to her you learn to show more empathy towards yourself, the world, and the people around you. Its long-term practice allows you to face life with more positivity and compassion. It teaches you to accept yourself as you really are.
Benefits: Metta meditation is particularly suitable for people who do not have high self-confidence or low self-esteem. Ideal also in case of exacerbated perfectionism or excessive severity towards oneself or others.