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A quick trip through Meditation

Aug 28, 2023 by Eileen Adler

“Mindfulness” is a multidimensional construct originally drawn from Buddhism and simplified for clinical use with patients suffering from stress related disorders by Kabat-Zinn (1994), who defined it conceptually as “paying attention in a particular way: on purpose, in the present moment, and non-judgmentally.” Substantial evidence suggests that mindfulness therapies, which incorporate meditative practice, yoga and mindfulness philosophy, are beneficial for depression and anxiety symptoms in general.


Mindfulness meditation - You pay attention to your thoughts without judgement, observing patterns. This practice combines concentration with awareness.  

Spiritual meditation - is used in nearly all religions and spiritual traditions.

Focused meditation - involves concentration using any of the five senses. Counting your breaths, listen to four things, observe three things you are feeling, take a deep breath identifying two things you smell, and last, give yourself a big hug.

Movement meditation - Although most people think of yoga when they hear movement meditation, this practice may include walking, gardening, qigong, and tai chi to develop body awareness.



Mantra meditation - uses a repetitive sound to clear the mind. It can be a word, phrase, or sound, one of the most common being “om.” This is good practice for people who don’t like silence and enjoy repetition.


Transcendental meditation - TM - refers to a specific practice designed
to quiet the mind and induce a state of calm and peace.
It involves the use of mantra and is best taught by a certified TM practitioner.


Progressive relaxation - involves slowly tightening and relaxing one muscle group at a time throughout the body. I prefer to begin with my feet and move up as my body relaxes.

Loving-kindness meditation - is used to strengthen feelings of compassion, kindness, and acceptance toward oneself and others. It typically involves opening the mind to receive love from others and then sending well wishes to loved ones, friends, acquaintances, and all living beings. Because this type of meditation is intended to promote compassion and kindness, it may be ideal for those holding feelings of anger or resentment.


Visualization meditation - a technique focused on enhancing feelings of relaxation, peace, and calmness by visualizing positive scenes, images, or figures, employing all five senses as much as possible. I have a sweet memory of my mother and me at the beach, holding hands with the scent of hot dogs coming from the snack bar; the warmth of the sun, the sand under our feet, the pure joyfulness. Many people use visualization meditation to boost their mood, reduce stress levels, and promote inner peace.