Starting a mediation practice can be really overwhelming. There are many different types of meditation and knowing which one to start with can be challenging. As a psychotherapist I tend to prescribe meditation as a tool for coping with anxiety, grief, depression etc. Many of my clients will ask me “what kind of meditation should I be doing?”. This is a really valid question. So here is the breakdown of all things meditation.

Meditation practices involve one of two goals: calming or insight. Calming refers to the ability to create a quieter and more peaceful state of mind. This of course helps with concentration. A byproduct of this is it reduces anxiety. Insight has a goal of cultivating certain qualities and transcending the present state of the mind i.e cultivating compassion as a way to transcend anger. I categorize the the calm practices to be somatic based and the insight practices to be cognitively based.When we are in crisis we need to use the somatic based tools first and then, when the front of the brain re-engages we can use more cognitive based exercises. Different forms of meditation can have one or both of these goals:

Resources: Insight timer and Headspace, two apps which offer a whole range of guided and unguided tools.

1. Vipassana- a Buddhist practice which focuses on “insight” or self observation. This practice focuses on mindfulness and calm. One of the hallmarks fo this form of meditation is sitting completely still to cultivate non-reactivity to our sensations. This non reactivity creates an equanimity. Vipassana relies heavily on focusing on the breath. Vipassana is only taught in retreats. Often the least number of days being 3 but usually 10. These retreats are usually silent. So it may not be the best entry level form of meditation.

Resource: Spirit Rock center

Teacher: Jack Cornfield. He founded Spirit Rock and is a very seasoned and experienced teacher.

2. Mindfulness- Mindfulness meditation is based on the basic principle of practicing complete presence in wherever we are and whatever moment we are inhabiting. This means that we let go of the expectations of what things should be; the art of practicing non-attachment. We do this by tracking our sensory experience and learning to identify comfort, discomfort and tolerance. One of the basic meditations in mindfulness is the body scan. This meditation is a wonderful entry level meditation for beginners as it is guided and gives the mind a place to focus. Mindfulness can be taught in a workshop and you can join a sangha and meditate each day for this reason it is more accessible.

Resource: The Insight Timer app is a great resource for finding body scans.

Teacher: Tara Brach. A wonderful heart based mindfulness teacher and tends to be really accessible for beginners.

3. Transcendental- This form of meditation is based on the idea that you can achieve complete calm and wisdom through the practice of mantra which is cultivating a finer understanding and consciousness. Basically we transcend the unrefined understanding of things and come into a more conscious way of engaging with our experiences.

Resource: Click here for a complete list of transcendental centers and teachers through out the world.

4. Yoga- Yoga is an 8 limb practice. Asana or poses is the limb which strengthens and prepares the body for the effects of meditation. Some other limbs are pranayama (breath), dhyana (concentration) and dharana (meditation). By observing certain practices which reduce suffering including breath work, posture practice, increasing our ability to concentrate and focus and meditating we are contributing to reducing the suffering in the world. Yoga is also a very accessible form of meditation and the postural practice can be a moving meditation for many.

Resources: “Light on Yoga”, BKS Iyengar. Click here to sign up form my weekly email on yoga and meditation tips.

Teachers: Some of my favorites are Janet Stone, Richard Freeman, Steph Snyder and Anna Forest. Click here to sign up for one of my online classes.

I hope this is helpful in getting you started and demystifying the practice of meditation!