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Meditation Toolkit with Headspace®    

Meditation Toolkit with Headspace®

DETAILS

Meditation isn’t a one-size-fits-all practice. There are hundreds of styles and techniques from different cultures and spiritual traditions — some dating back over 3,000 years. We teamed up with the meditation and mindfulness app Headspace to guide you through the most popular techniques. The only part that really matters is, which one works best for you?

Meditation can largely be grouped into two types: guided and unguided. 

  • In guided meditation, a teacher talks you through the practice, either in person or through a meditation app like Headspace. Many guided meditations follow a similar format: the teacher helps you center yourself in the moment, leads you through a meditation technique, and gives tips on applying that feeling of mindfulness to your daily life.
  • In unguided meditation, also called silent meditation, you meditate alone, without someone else explaining the process. Lots of experienced meditators prefer this style.

Many meditation techniques can also be categorized into calming vs insight meditation, but lots of teachers use a mix of both. 

  • Calming meditation cultivates a quieter, more peaceful state of mind and improved concentration. It usually involves focusing on a particular object — your breath, a mantra, a physical object — and returning to it whenever your mind starts to wander.
  • Insight meditation is often based on an intention to transform the mind by developing qualities like wisdom and compassion. It involves focusing on the breath, while noting all the physical and mental sensations that arise.

HOMEWORK

Open the Headspace app and search for these meditation techniques to watch quick animations about how they work. Which one suits you the best? 

  • Focused attention: This technique uses the breath to focus your attention, anchor your mind, and maintain awareness. Mind starting to wander? Just return to the breath.
  • Body scan: Sometimes it feels like our body is doing one thing while the mind is elsewhere. This technique helps to sync body and mind by moving attention throughout the body, noticing sensations from head to toe. 
  • Noting: Quickly “noting” any thoughts or feelings that arise while meditating helps you restore awareness, create a bit of space, and let those thoughts go instead of chasing them. 
  • Visualization: Picture something or someone in your mind and use it as an object of focus. By placing awareness on a specific visualization, this technique lets you observe the mind and notice physical sensations, too.
  • Loving kindness: This technique directs positive energy first to yourself, then to the people around you. It helps you let go of unhappy feelings and bring more kindness to daily interactions.
  • Resting awareness: Rather than focusing on an object, this technique truly lets your mind rest. Thoughts still pop up, but instead of distracting you from the present, they simply drift away.
  • Reflection: Ask yourself a question like, “What are you most grateful for?” Be aware of the feelings, not the thoughts, that arise when you focus on the answer.

CITE YOUR SOURCES

Headspace - Meditation Techniques

About Headspace: 

Headspace is the science-backed meditation app proven to help you stress less, focus more, and feel happier in just a few minutes a day. Learn the essentials of meditation with our Basics course, get guidance on everything from general anxiety to relationships, and sleep soundly with our bedtime exercises. Just download the Headspace app to try it all for free.