Which Type of Meditation Suits You Best?

WHICH TYPE MEDITATION SUITS vou BEST OF Meditation has been It was originally intended to Meditation produces a deep practiced for thousands help deepen understanding state of relaxation and a of years. of the sacred and mystical tranquil mind. forces of life. IT ALLOWS PEOPLE TO: Gain a new perspective Focus on the present on stressful situations Increase self-awareness Build skills to Reduce negative emotions manage stress Studies show MINDFULNESS AND MEDITATION CAN: Reduce anxiety Reduce pain Reduce depression Diminish inflammation Enhance immune Increase levels of function melatonin and serotonin Improve quality of life for people suffering from chronic pain Improve stress reactivity (meaning how we respond to stressors) Diminish cravings in Supports cognitive performance substance abuse Meditation typically includes the FOLLOWING ELEMENTS: O FOCUSED ATTENTION You can focus on: Breathing A specific object An image A mantra O RELAXED BREATHING Use slow, even, deep breaths to: V Help reduce the use of shoulder, neck, and upper chest muscles V Draw in more oxygen V Have more efficient breathing O A COMFORTABLE POSITION Find a position that's most comfortable, whether it's: Lying down Sitting Walking O A QUIET SETTING Find a quiet place without phones, TV, or any other distractions NEW TO MEDITATION? HERE'S WHERE TO START There are many types of meditation, and practices that incorporate meditat Here are some of most prominent ones: GUIDED IMAGERY MEDITATION * Practitioners form mental images The goal is to use as many senses of relaxing places or situations. as possible, including: Sight Smell Sound Texture MINDFULNESS MEDITATION Practitioners broaden their conscious awareness by focusing on what they experience during meditation, such as breathing. * The goal is to be mindful and live in the present moment. MANTRA MEDITATION Practitioners silently repeat a calming word or phrase. The goal is to block out distracting thoughts. TRANSCENDENTAL MEDITATION * Practitioners silently repeat a self-chosen mantra, such as a word, phrase, or sound in a specific way. The goal is to settle into a state of rest and relaxation without having to concentrate or expel much effort. GONG BATH MEDITATION Practitioners listen to the sounds and vibrations of the gong, a Chinese percussion instrument. * The goal is to break up emotional blockages and relieve stress. The physical sound vibration of the gong is a powerful vehicle for meditation. KUNDALINI MEDITATION * In this form of yoga, practitioners use their breath and movements to move energy upward through the chakras, from the base of the spine to the crown of the head. The goal is to build physical vitality and increase consciousness. YOGA Practitioners move through a series of postures that sync with the breath. * The goal is to concentrate on balancing from posture to posture, which allows for less focus on anything outside of the present moment. QI GONG * Practitioners combine breathing, meditation, relaxation, and physical movement. The goal is to restore and maintain balance. TAI CHI Practitioners perform a self-paced series of postures or movements slowly and methodically while "breathing deeply" or "practicing deep breathing." * The goal is to find tranquility and help people think more clearly. MEDITATION doesn't always have to be MEDITATION There is no one right way to meditate. While there are classes and videos to guide meditation, you can relax and be more mindful whenever and wherever with these techniques. BREATHE DEEPLY * Focus all your attention on your breathing. Feel and listen to your inhalations and exhalations. If your attention wanders, bring your focus back to the sounds and feelings of your breath. REPEAT A MANTRA Create your own mantra, or try one of these: I have a purpose in this life. I am enough. I change my thoughts, I change my world. Every day in every way, I'm getting better and better. I am at peace with what is, what was, and what will be. SCAN YOUR BODY Focus your attention on Notice every sensation including: DIFFERENT PARTS 44 of your body. Relaxation Pain Tension Warmth Imagine breathing relaxation and heat into and out of certain body parts. GO FOR A MINDFUL WALK Focus on each movement of your legs and feet. Don't focus on a particular destination. Repeat wor like "lift," "move," and "place" with each step. LISTEN TO MUSIC PRAY Choose music that makes you Create your own prayers or read feel relaxed and/or inspired. written prayers. Meditation takes many shapes and forms. Adding mediation to your health and wellness program can help you better handle stressful situations, increase self awareness, and focus on the present. delamora.life bohoberry.com dsokids.com mayoclinic.org huffingtonpost.co.uk taichiforhealthinstitute.org nature.com link.springer.com yogajournal.com ncbi.nlm.nih.gov * BROUGHT TO YOU BY: * IN PARTNERSHIP WITH: WOODSIDE GHERGICH&Co. HEALTH & TENNIS CLUB