Meditation has been proven to have real, measurable and practical benefits for the body’s health and well-being.

In addition, it’s not just the physical body can benefit from regular meditation practice, but also the mind. When one practice meditation daily with sincerity, it creates a harmony between mind and body.

There were 6 types of meditations already mentioned, but these 4 types have been employed in a study where researchers found their benefits.

Knowing their benefits might be able to encourage people to practice regular meditation and be able to pinpoint which type best suited for certain situations and conditions.

The study published in the Journal of Mindfulness followed 229 first time meditators over the course of 9 months. The overall findings of the study found participants increased vitality and concentration at the end of the study.

What’s interesting is that each type of meditation offers different positive benefits.

1. Breathing Meditation

In this type of meditation, you are focusing on your breathing. This technique is a good initial breathing technique in preparation for a deeper meditation. In the study, researchers found it improves concentration and less distraction due to random thoughts.

2. Body Scanning Meditation

In this meditation, you focus your attention on your body starting from the head to toes. Starts by relaxing your entire body through breathing technique called ocean of breath (Ujjayi Pranayama).

Once you feel totally relax, observe the sensation on your head. Stay there for a few minutes and then move to the neck until you reach your toes. This technique boosts your awareness of the entire body. This is particularly useful when you feel pains on certain parts of your body.

This allows you to observe the sensation of pain instead of reacting to it. The more you become accustomed to observing pain sensation, the lesser the pain you will feel. This also decreases negative and random thoughts making you more focused.

3. Loving-Kindness Meditation

This meditation induces overall good feeling. A feeling of something you already have everything love, compassion, and everything. You can start with a few breathing meditation.

Once you’re relaxed and feel you have no more worries, begin focusing on warm feelings you feel towards someone. Either this person is your friend, colleague, or even a family member. It doesn’t matter as long as you choose someone you really have warm feelings.

Once you’ve focused on that warmth feeling of love and compassion, extend this feeling to other people connected to your life including those who have negative intentions and thoughts on you. In other words, extend the feeling of love and kindness even to your enemies.

The great thing about doing this is it increases your positive thoughts and decreases the negatives. This can lead to better appreciation of yourself and people around you.

4. Observing-Thoughts Meditation

Our hectic and technologically advanced society made us stress. The stresses we experienced do not yet happen, but through thoughts, it affect us in a negative way.

This meditation technique when practice consistently allows you to observe random thoughts both negative and positive, but not entertain them. In other words, you will be able to effectively filter thoughts you want to entertain and only entertain thoughts that are beneficial to you.

This may sound stupid for some people because it’s really difficult to not entertain thoughts once you noticed them. In a real world, there are people who are doing this either consciously or unconsciously. In fact, high-achiever individuals are experts in doing this.

How to do this? Well, whenever thoughts arise, simply let it pass without judgment. Another way of saying it is to never focus on it and don’t put any emotion on it.

It’s like driving along the expressway. Whenever you see trees, you don’t see they’re beautiful or lavish or green. Simply, you see trees. If you say the trees are green and beautiful, you’re now judgmental.

Initially, this is difficult with constant mental effort, you’ll be able to do it. Overtime as you do this regularly and consistently, you’ll find yourself less distracted.

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