Exploring Meditation: Beyond Mindfulness
If you feel like you’ve got the basics of mindfulness meditation down and want to start exploring new forms of meditation, there are tons of different types of meditation practices out there to suit different goals and practice styles.
In our second blog in our series of meditation blogs, our focus is evolving our meditation practice beyond mindfulness. Keep reading to learn four types of meditation that will take your meditation practice to the next level.
Guided or Unguided?
Many people who begin practicing more advanced meditation techniques wonder when (or if) they need to forgo guided meditation and start attempting their own unguided sessions. The choice really depends on personal preference, and you should never feel pressured towards one mode or the other. Remember, meditation is a PRACTICE. You go at your own pace and do what’s working for you.
Guided meditation is great for anyone who
likes a more structured format
needs a little help maintaining focus
craves extra variety in their meditation sessions
likes the extra insight and technique expertise provided by experienced practitioners
Unguided meditation is great for anyone who
wants to build the ability to meditate anytime, anywhere
wants complete control over the personalization of their practice
wants to more freely explore the interior landscape of their mind at their own pace
wants a simpler form of practice that requires no technology or external input
Choosing between guided or unguided meditation often comes down to your own personal preference and experience level. Starting with guided meditation can help introduce you to a variety of techniques and approaches, making it easier to find what resonates with you and helping you move into your own unguided practice. You also may find a combination of both works best for you!
Beyond Mindfulness: 4 Types of Meditation to Evolve Your Practice
SKY Meditation
SKY is an acronym for Sudarshan Kriya Yoga, a meditation technique that focuses on rhythmic breathing. If you’re just moving beyond mindfulness meditation, SKY is a great place to start! This heavily researched method of meditation has shown that focused breathing patterns can alter emotional states and settle the mind into deep meditation. Studies have shown SKY meditation to be effective at treating anxiety, depression, and PTSD, as well as reducing blood pressure, building immunity, and balancing hormones.
SKY meditation is best when facilitated by an instructor, whether in person, via app, or via video, but the method is relatively simple. Each session uses simple, cyclical breathing techniques and encourages you to let go of thoughts in your mind and focus on your breath and body.
A typical SKY session would include sequential breathing sequences that look similar to this:
Slow, deep breathing
Alternate nostril breathing
Fast diaphragm-based breathing
Quick exhalation
Rhythmic, cyclical breathing at various speeds in cycles
You can learn more about SKY Meditation and the science behind it here.
Mantra Meditation
It’s likely you’ve heard the word mantra before. In fact, that classic “Om” or “Om Shanti” sound that many associate with meditation is a mantra! At its most basic, a mantra is a repetitive sound, word, or phrase that helps to focus the mind and go deeper into states of awareness. Meditation mantras give your mind something to focus on while meditating and promote a sense of calm that facilitates a deeper connection with one's own mind and body. You can even think of a mantra as protecting you from your thoughts so that you can transcend beyond them.
So how do you know what mantra to use? Like any part of your meditation practice, it’s all about trying things and seeing what works for you!
There are more traditional mantras associated with ancient meditation practices. Examples include, Om, Ham-Sah, Ram, and Aham Prema. If you’re attracted to some of these ancient mantras, it’s worth diving deeper and exploring their origins and meanings. If you’d rather use something more modern or tailored to your own personal practice, there are many different mantras to try. Here are some examples:
I am enough.
I am loved.
I am connected to the earth.
I am on my own path.
I am getting stronger every day.
I let go of what I do not need.
My intention creates my reality.
I exhale all that weighs me down.
The sun will rise and I will try again.
I create my own path and walk it with joy.
I expect good things and they come to me every day.
Joy is right here.
I listen to my body and give it what it needs.
I am not afraid to be wrong.
Ultimately, your mantra is what you want it to be. Ask yourself what you need to focus on today? What intentions do you want to set for yourself? Maybe it’s a phrase or simply a word. Maybe it’s even just a sound! Let your mind guide you to the mantra that feels right for you in your practice.
How to meditate with a mantra
Choose your mantra.
Find a quiet space where you can sit comfortably and won’t be disturbed.
Close your eyes and take a few deep breaths to settle into a relaxed state.
Repeat the mantra. You can choose to do this out loud or silently. Repeat your chosen mantra in your mind. Focus on the sound and vibration of the mantra, letting it be the primary focus of your attention.
Gently refocus. If your mind starts to wander, gently bring your focus back to the mantra without judgment.
Continue for 10-20 minutes. When you’re ready to end the session, sit quietly for a few moments before resuming your activities.
Walking Meditation
If sitting still is a challenge for you, then try walking meditation! In walking meditation, the act of walking becomes the focus of your attention. Instead of moving mindlessly, you become acutely aware of the physical sensations, the rhythm of your steps, and your surroundings. Sync your breaths with your steps by inhaling with one step and exhaling with the next. Then focus on different areas of your body. How do your knees feel in this moment? How about your back? Arms, neck, face? Scan up and down your body as you walk and mindfully notice how each part feels.
Walking meditation also offers an additional physical benefit since walking is a great form of cardiovascular exercise. Just 30 minutes of walking daily can strengthen muscles and bones, increase energy levels, and strengthen the immune system.
Chakra Meditation
Chakra meditation is a practice focused on the body’s energy centers, called chakras, to achieve physical, spiritual, and emotional balance. Rooted in ancient Eastern traditions, it is about clearing blockages in the body and allowing the free flow of energy through each chakra.
The human body is said to have seven main chakras, each corresponding to specific physical, emotional, and spiritual aspects. Chakra meditation involves focusing on these energy centers, often using visualization, sound, and breath to cleanse and activate them.
When practicing chakra meditation, consider what your intention for the session is. Do you feel you have specific energy blockages surrounding a certain area of your life? For example, if you feel creatively blocked, focus on the Sacral Chakra during meditation. If you feel you are having trouble communicating with others, focus your practice on the Throat Chakra.
As you become more acquainted with each chakra and its aspects, you may want to include certain visualizations or mantras into your meditation practice. This type of meditation can be deeply transformative as you deepen your understanding of the different energies within yourself, but it does require practice and patience. Don’t rush the process!
Getting started with the seven chakras
1. Root Chakra (Muladhara)
Located at the base of the spine, it represents grounding and stability.
Meditation practice: Visualize a red light at the base of your spine, feeling grounded and secure.
2. Sacral Chakra (Svadhisthana)
Located below the navel, it is associated with creativity and sexuality.
Meditation practice: Visualize an orange light below your navel, embracing creativity and pleasure.
3. Solar Plexus Chakra (Manipura)
Located in the upper abdomen, it governs confidence and personal power.
Meditation practice: Visualize a yellow light in your upper abdomen, feeling confident and strong.
4. Heart Chakra (Anahata)
Located at the center of the chest, it is linked to love and compassion.
Meditation practice: Visualize a green light at your chest, fostering love and compassion.
5. Throat Chakra (Vishuddha)
Located at the throat, it involves communication and expression.
Meditation practice: Visualize a blue light at your throat, encouraging clear and honest communication.
6. Third Eye Chakra (Ajna)
Located between the eyebrows, it is connected to intuition and insight.
Meditation practice: Visualize an indigo light between your eyebrows, enhancing your intuition and insight.
7. Crown Chakra (Sahasrara)
Located at the top of the head, it represents spiritual connection and enlightenment.
Meditation practice: Visualize a violet or white light at the top of your head, connecting to spiritual awareness.
Find what works for you
The Buddha said, “There are only two mistakes one can make along the road to truth; not going all the way, and not starting.”
As you continue to explore meditation, remind yourself that practice is key, and all you truly need is a little time, a quiet place, some deep breaths, and a willing mind. You can go your whole life just focusing on simple mindfulness meditation and still reap many, many benefits. But if you want to continue to evolve your meditation practice, the best time to start is now!
Start your meditation practice at Western
Stay tuned as we continue through our meditation blog series and explore other types of meditation, the history of meditation, and the science and study of meditation and its benefits.
If you’re interested in meditating but would like a little extra guidance, stop by our Monday 6:30pm Breathwork & Meditation Workshop at Western. In each class session, participants will walk through meditations with close attention to breathwork for a stress-reducing, brain-boosting experience.
Breathwork & Meditation Workshop is a Premier Class, so be sure to check out our Premier Class Passes before you sign up. Learn more about Premier Classes and all of our Group Fitness classes on the schedule each week by visiting the Group Fitness webpage.
