Meditation, what types and their benefits?

What is Meditation?

Meditation is a practice that aims to promote relaxation, the enhancement of focus and the expansion of consciousness. In addition, it is considered an alternative and complementary therapy in the area of ​​Psychology, since it brings benefits to both the body and the mind.

In addition to the positive effects on the mind, the practice of meditation has also been shown to beneficial impacts on physical health. Studies have shown that meditation can positively influence the regulation of blood flow, blood pressure and heart rate.

Recent studies point out that the Coronavirus pandemic in 2020 had a significant impact on the mental and emotional health 57% of Brazilians. As a result, many people have been looking for ways to mitigate these effects, and consequently, the number of people practicing meditation has increased by 45% in Brazil..

Types of Meditation


In general, meditation is carried out individually, with the sitting posture with eyes closed being the most common. However, it is worth noting that there is not only one type of meditation, on the contrary, there are several techniques and approaches available. Check out the main types of meditation below:


  • Zen Meditation Or Zazen: 

    In this type, the person focuses on a minimalist principle to achieve tranquility. Therefore, in the rooms where they are practiced there are no objects, the walls are in neutral colors and there is the presence of absolute silence. In Zen meditation, the focus is on natural, relaxed breathing. 

  • Kadampa Buddhist Meditation: 

    Kadampa means “those who are bound by obedience”. The purpose of the methodology is the transmission of Buddha’s teachings correlated with modern life. The practice consists of working on concepts such as: love, peace, empathy and happiness.

  • Transcendental Meditation: 

    Method or technique of meditation, which involves using the mind with specific sounds called mantras that contain psychoactive characteristics. This technique allows the practitioner’s mind to “transcend”, thus reaching a state of “quiet alertness”. . 

  • King of Yoga: 

    In this technique, the first step is to let go of everything around you, such as noises, situations and objects. Next, the person must choose a positive thought or memory to focus on. The aim is to reach, over time, a state of stillness, emptying the mind and achieving total calm.

  • Vipassana: 

    This meditation technique is based on the principles of Buddhism, following the Buddha’s ideals and providing a path to inner peace and a greater understanding of reality. Meditation is divided into two distinct aspects:

  • Samatha: focuses on calming and concentrating the mind. 
  • Vipassana: aims to develop the ability to see reality clearly. 
  • Guided Meditation: 

    In this type of meditation, the technique is often applied in specialized centers. Meditation serves as a spiritual guide, helping people overcome difficulties and reach a state of deep relaxation.

  • Mindfulness Meditation; 

    Mindfulness meditation is characterized by paying attention specifically and intentionally to the present moment, without judgment. During practice, attention is directed to the breath, and when distractions arise, the challenge is to gently bring the focus back to the breath. This process involves training the “mind as a muscle” through meta-attentiveness, improving the capacity for concentration and mindfulness..

Benefits of Meditation

The practice of meditation can promote neurological changes in the human body, resulting in increased levels of attention, pleasure and well-being.. Below, learn more about the benefits that this practice provides:

  • Reduces stress: 

    The practice of meditation reduces stress, both physical and mental, preventing harmful effects such as sleep disorders, depression, anxiety and even increased blood pressure.

  • Decreases Anxiety: 

    Practicing mindfulness exercises and meditation has been shown to be effective in reducing symptoms of generalized anxiety disorder. In addition, these techniques promote an increase in positive self-affirmations and improve the ability to deal with stress, making the person less reactive to stressful situations..

  • Improvement of symptoms of depression: 

    Various forms of meditation can contribute to a more positive self-image and an optimistic outlook towards life, resulting in a reduction in depressive symptoms, demotivation and sadness.

  • Increases attention span: 

    By practicing meditation, it is possible to reverse patterns in the brain associated with wandering, worrying and losing focus, resulting in greater strength and endurance of attention. This can be beneficial for improving concentration and focus in different areas of life..

  • Improves sleep: 

    By helping to relax and control thoughts that can interfere with rest, meditation can reduce the time it takes to fall asleep and increase the quality of sleep. This results in a feeling of deeper, more restful rest.

  • Helps in lowering blood pressure: 

    Regular practice of meditation can lead to a decrease in blood pressure not only during the time of meditation, but also over time. This ongoing effect can reduce the strain on the heart and arteries, helping to prevent heart disease and promote better cardiovascular health.

How to do Meditation?


  • Create a pleasant environment: 

    The ideal place to meditate is a serene environment, with tranquility and few distractions or stimuli, which can be any place that offers calm, such as the living room, bedroom, garden, car or even office chair³. Consider playing soft music that provides a serene atmosphere during meditation. Also, lighting some candles can be an added touch to make the atmosphere more pleasant.

  • Note the position of your body: 

    You can choose to sit in a chair with your feet on the floor, adopt a relaxed cross-legged position, or even kneel. Just make sure you’re in a stable position that you can comfortably maintain for quite some time..

  • Persistence: 

    Just like going to the gym, the practice of meditation requires persistence, training and effort, but it is not an impossible task. It is natural that the first few days can be challenging when incorporating new habits into the routine, however, with time, it becomes easier and more rewarding. Remember that time is on your side..

  • Reserve a moment of your day: 

    It is not necessary to dedicate a lot of time, just 5 minutes can be enough to experience the benefits of meditation. Starting gradually is an excellent way to maintain the motivation to keep going. So, start with five minutes and increase as you gain experience.

  • Practice kindness with your restless mind: 

    Do not criticize or worry excessively about the content of thoughts that arise during meditation. Simply return to the focus of practice.

  • Practice Patience: 

    Patience is essential, even if it may seem counterintuitive. When someone starts to meditate, he is not free to lose his temper. It’s common to want to feel the benefits immediately, which rarely happens. Therefore, it is crucial to avoid judgement, enjoy the moment, laugh at yourself and learn to listen carefully during practice..

  • Close gently: 

    When you feel ready, gently look up (if your eyes were closed, open them). Take a moment to notice the sounds around you. Notice how your body feels in that moment and be aware of your thoughts and emotions..

The post Care for Life.


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