Types of Meditation Handout

seated in meditation

The Role of Meditation

In the mindful practice of yoga, meditation is used to quiet the mind, focus our awareness, and/or bring us to the present moment.

Four Types of Meditation

1. Concentration – You can do this in two different ways:

  • Mentally (eyes closed) focusing on the breath, counting the breaths (I recommend counting just to 10 and restarting so you don't drift away), or focusing on a specific chakra. 
  • Visually (eyes open) focusing on a lighted candle or other peaceful object  while clearing away all thoughts except those related to the intended focus. (Done seated with a straight spine)

 

2. Visualization (Guided Imagery Meditation) – A teacher or a recorded script guides students through a relaxing, focused visual journey or mental vacation, in which students are encouraged to push aside all thoughts and participate mentally in the visualization.

 

3. Mindfulness (aka Stream of Consciousness) – Observe ones own thoughts stream past in our minds as if on a movie screen. Acknowledging each thought without mental reaction, judgment or comment, then releases it with gentleness, and waits for the next thought.

    • Maintaining a moment-by-moment awareness of our thoughts, feelings, bodily sensations, and surrounding environment, through a non-judgmental and gentle view.
    • Mindfulness  involves acceptance, when we pay attention to our thoughts and feelings we have a sense of curiosity versus judging them to be "right" or "wrong".  When we practice mindfulness, our thoughts tune into what we’re sensing in the present moment rather than rehashing the past or imagining the future.

 

 4. Mantra -a sound, word or phrase is spoken aloud or silently (mentally).  Below are examples of Mantras or Affirmations used as Mantras

  • Om:  Pronunciation: A-U-M.  Om is said to be the first sound heard at the creation of the universe. When each syllable is pronounced fully, you should feel the energy of the sound lifting from your pelvic floor all the way up through the crown of your head. 

  • Om śāntiḥ śāntiḥ śāntiḥ: pronunciation: A-U-M Shanti Shanti Shanti. Translation: Om Peace Peace Peace

    Sat Nam: pronunciation: Saaaaaaaat* | Nam || *Sat is extended eight times longer than Nam. Translation:Truth is my name. Used in the Kundalini Yoga practice, Sat Nam can be a way to find your intuition. 

    So Hum: translation: "I am that" (so = "I am" and hum = "that").  "That" refers to all of creation, the one breathing us all. A contemplation meditation  to focus  the "thinking mind" on the mystery of being and to reflect upon the interdependent nature of all phenomenon. Place your palms facing up in jnana mudra (forefinger and thumb touching) with your palms facing up to open your awareness or facing down to calm the mind.  As you inhale, silently say "so" to yourself and as you exhale, say "hum."

    Affirmations: you can use affirmations as a Mantra by repeating out loud or in silence - You can make up your own

    • Example: I love you. (Hands on your heart if you like)
    • More Examples: Thank you. I am peaceful. I am loved. I am powerful. I am happy.