Hundreds of Meditation Techniques – which is best for you?

With hundreds of meditation techniques available, how do you choose the right technique for you? It is like asking how do you choose the right car for you to drive – theoretically they all get you to the same place, but some cars are more suited to your needs than others. So too with meditation techniques.

Start with what you know

The first place to start your search for the right meditation technique is with what you know. If you belong to a spiritual or religious community, you may find that meditation practices are already a part of your faith.

If you come from a Catholic upbringing, the rosary is one form of meditation you may wish to try.

If you are Jewish, then hitbodedut (התבודדות) or hisbodedus practices may suit you.

By starting within your faith, you already have a frame of reference upon which to place your meditation.

Work out your body preferences

Meditation isn't just sitting in a lotus position on a hard floor. There are many different forms of meditation. Work out if you prefer to be still or moving.

If you like to move then try one of the body control meditations such as yoga or Tai Chi. The only drawback is both of these require some physical dexterity so are not well suited if you have low mobility.

You could also try a walking meditation – where your focus is on the muscles of your feet where you walk slowly and deliberately.

If you prefer stillness...

If you prefer a still meditation then a concentration meditation opens the most possibilities for you.

Concentration meditation can be as simple as staring into the flicker of a candle flame and not allowing your mind to wander. It can also be focussing on your breathing – following the path of your breath as it goes in and out.

You can choose an object as the focus for your concentration such as a religious picture or mandala. Some people choose angel cards as their object of focus.

You may try chanting if you like sound rather than silence. Repeating the word Om, Amen, Love, Peace in a long drawn out chant can help you maintain focus.

You could also practice being mindful – being an observer of your thoughts throughout the day, rather than a participant in them (this is easier said than done!)

Other tips

Whatever method you choose here are a few tips to help your meditation practice be more effective.
•It takes practice. You can't get it right first time. Meditation is something you need to work at.
•Make it a habit. Meditation needs to be something that happens regularly. Set a regular time for your meditation and keep to your schedule.
•Make a quiet space for your meditation. Meditation generally means no distractions. Find a place where you won't be disturbed for your meditation. It can be a corner of your bedroom or a special chair (or even the bathroom before the kids get in there).
•It takes time. To start with, aim for 10-15 minutes a day for your meditation and build up to a length that is suitable for you.
•Do you need a teacher? While it is quite okay to learn and practice meditation by yourself, some people learn better with a teacher. Respect your learning style and find a teacher if you need one.

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