Feature Article: Women’s Health & Fitness Magazine
[This article was commissioned by Women's Health & Fitness Magazine May 2017]
The Best Mindfulness Style For Your Personality
There is a vast and steadily increasing body of scientific research -- not to mention hordes of anecdotal evidence — detailing the broad-ranging benefits of meditation. It has been shown to decrease depression, help regulate mood and anxiety disorders, reduce stress, improve sleep quality, increase focus and attention, build resilience and emotional intelligence, and spark creativity. Simply put, meditation leads to greater happiness.
But despite the undeniably positive effects meditation has, many of us are still reluctant to uphold a daily practice or to even try it. Meditation expert Dr Elise Bailylew says many of us hold strong misconceptions about meditation, and she’s here to help us embrace our ‘om’.
And the best thing about meditation? You can do it anytime, anywhere, and as you develop a regular practice, you’ll notice the benefits ripple into your everyday life. Bailylew says just ten minutes a day is enough to improve emotions and responses to stress, increase compassion and feel a sense of flourishing.
No matter if you are a total rookie or a mindfulness master, there are plenty of different meditation styles that you can have a crack at that can transform your daily life, and we’ve sorted them out for you.
Zen Meditation
Try if you are: Introverted, calm, and cool.
What is it: Sit cross-legged or on a chair, with our back completely straight. Focus on inhaling and exhaling and the energy of the breath going in and out of your body. Count the breath if that helps you focus.
Tip: If you’re having trouble focusing, try playing background sounds such as a rain forest, the ocean, a running stream of water, or temple sounds. You can find heaps online.
Zen level: Intermediate
Mindfulness Meditation
Try if you are: Anxious, new to the practice
What is it: Intentionally focusing on the present moment by switching off autopilot mode. Pay attention to thoughts, sensations, and emotions but don’t lose yourself in them. As soon as you notice your thoughts wandering off, bring yourself back to the present moment.
Zen level: Beginner.
Tip: There are plenty of mindfulness apps that offer guided meditations which are really helpful for newbies. Try Headspace or Buddhify.
Mantra Meditation
Try if you are: creative, extroverted
What is it: Chose one syllable or word without any particular meaning (“OM” is a popular one). With your spine erect and eyes closed, repeat this mantra over and over. You can choose to say it in your mind, whisper it, or - if you’re feeling bold - say it loudly. As you repeat it, it creates a mental vibration that allows your mind to experience deeper levels of awareness.
Zen level: Rookie - intermediate
Tip: Mantra meditation is great when the mind is racing since it demands constant attention on the one word which is great for quietening distracting thoughts.
Transcendental Meditation™
Try if you are: Open-minded, disciplined
What is it: Made popular by The Beatles, Transcendental meditation is an elusive practice created by Indian guru Maharishi Mahesh Yogi. It reportedly involves 15-20 minutes, twice a day, using a mantra with your eyes closed. however, details are sketchy as it is not freely available - classes are only offered by certified Transcendental Meditation teachers and can be expensive.
Zen level: all levels as long as you’re committed as all training is provided.
Tip: Because of the secrecy surrounding the practice, it has been criticized for resembling a cult or religion. Proceed with caution and a healthy skepticism if you want to give this one a go!
Yoga
Try if you are: active, restless
What is it: Yoga is about connecting the body and mind through combining postures, body movement, breathing, and meditative practices. It is often practiced as physical exercise in the west, but it has a strong spiritual core. With origins in India, it is the oldest meditation practice on Earth.
Zen level: All levels. There’s a large variety of yoga disciplines and you can find a style to suit you.
Tip: Great practice to ease into meditation, especially if you’re feeling intimidated. If you can’t physically attend a yoga class then try guided yoga apps: yoga daily or yoga studio. There are also some great guided yoga videos online - Yoga with Adriene is awesome.
Sound Meditation
Try if you are: easily distracted, fidgety, spiritually inclined
What is it: Listening intently to music, instruments or sounds brings you into a state of deep, peaceful inner silence. The sound vibrations are said to open and bring awareness to your chakras or energy centres in the body. There are many different sound meditation practices, with different focuses on chants, vibrations, frequencies, calming sound effects, or music.
Zen level: All levels
Tip: Can be a very spiritual experience, you may feel an intense calm.
Meditation is an undeniably useful and valuable practice, and is proven to change our physiology towards greater well-being. With no barriers to entry, it is accessible and there are so many different practices you can draw from to find a little bit of calm in your day.