The August Challenge Continues…
There are at least 7 types of Meditation. Even if you’ve tried one in the past and it didn’t work for you, it may just mean you haven’t connected with the one that fits you best. In this post, you will:
- learn more about the different types of Meditation
- find out what some Centers have had going on these last couple of weeks.
- get a special invitation to an online session with Dr. Tonya
Has your Center had a special event or activity recently? Please email Erin (erin@centerforsew.com) with photos, videos and all the details. Or if there’s one coming up, please send us the flyer, announcement and any details! We’d love to include special occasions in upcoming newsletters!
If you search Google for “Types of Meditation,” you’ll come up with a bunch of articles with all kinds of different types of Meditation. For our purposes, I’m going to share the 6 overall types of Meditation techniques. As we discussed in the last post, people practice meditation as a way to calm the mind, ease stress, and find inner peace despite whatever is happening in our external worlds. Humans have practiced various versions of meditation for centuries, all over the world, in all different religions and cultures. We hope that you find the relief of stress, as well as a greater sense of awareness, acceptance, and love of self and others as you improve your meditation practice.
- Mindful Meditation – This type of meditation has become very popular in the Western world. With roots in Buddhism, this type encourages focus on what is happening around you at this moment. Many practitioners encourage students to focus on their breath, or another body sensation to keep their minds focused on this present moment. The idea is that thoughts will flow in and out of your mind; you are to observe your thoughts objectively, without judgment or attachment, and let them go, returning your mind to the present focused task (breathing, etc.). The steps in this type are: (a) Accept your current reality, being aware of your thoughts and body right now, (b) Observe the thoughts that ebb and flow in your mind, (c) Continuously return to the point of focus (i.e. breath), (d) Rest and appreciate this exact moment right now. While the element of mindfulness is present in nearly all kinds of meditation techniques, two specific types of Mindful meditation that exist are Breath Awareness(as described here) and Progressive Relaxation or “Body Scan” (which focuses on areas of tension in the body and relaxes them one at a time). Zen or Zazen meditation is a more structured type of mindful meditation, requiring more discipline and the practice of certain steps and positions or postures.
- Spiritual Meditation – Not to be confused as a religion-based technique, spiritual meditation is common for Judeo-Christrian traditions, as well as for Hinduism and non-theistic Buddhist and Taoist traditions. In these types of practices, the focus is on connecting at a deeper level with the “Divine,” which means God in a religious context, or ones Higher Self in a non-religious practice, like Buddhism or Taoism. In this type, one may use silent, spoken, or even chanted prayers, or may engage in Loving-Kindness meditation (or similar). Within this type, the object is to generate feelings of love, acceptance, and kindness, first to oneself, then to loved ones, then to enemies, then to strangers in their area or the world. Many times, you may think or speak aloud a specific loving message over and over as you hold a person in your mind, and until you feel loving kindness toward that person. This kind of meditation has actually been linked to a reduction of depression, anxiety, feelings of anger, frustration, and resentment, resolution of interpersonal conflicts, and even reduction in the effects of PTSD.
- Movement Meditation – As the name implies, in this type of meditation practice, you are moving while focusing on calming your mind. As in Breath Awareness meditation, you keep you attention on one thing (while noticing without judgement thoughts that come and go), likewise in the movement meditation, you focus on a specific action. Walking is a common form of movement meditation, though many people have not considered it so! Gardening, washing an animal, riding a horse, running – all of these are types of Movement meditation. More popular or recognized types are Yoga, Kundalini, Tai Chi and Qi Gong (which has been introduced to most of your centers by one of our awesome partners, Michael Speaks). A similar type is Focused Meditation, which is focusing on one specific activity, though perhaps (or not) using your entire body. For example, washing dishes can be a type of Focused Meditation, if you fully engage in it… You might notice the feel of the soapy suds on your hands as you wash each dish; you enjoy the aroma of the soap from the sudsy water; you notice minute details of the dish you are washing at each moment. Drinking a cup of coffee or tea is another example, or eating, or exercising, or singing… In Focused Meditation, you are fully engaged in that one activity only, noticing and accepting each sensation that comes along.
- Sound Meditation – As the name implies, this type of Meditation consists of sounds such as chants, or mantras, or even beats. In these types of meditation practices, one repeats a specific sound, word, or phrase (sometimes with a melody of sorts) as a method to clear the mind and allow ourselves to be connected to a higher power, God, or energy. “Om” is a popular option used in mantra meditation. Those who love sound meditation believe that it generates a peaceful yet more alert mind, a deeper awareness of oneself, and stronger feelings of love, connection, and compassion for others. Another option is to focus on repetitive or rhythmic beats – as in music with African drums or even just a metronome – keeping ones attention on the rhythm of the beats while clearing the mind. My two favorites for this is either West African djembe drumming or the newer instrument hang drums (Listen to “Once Again” by the musical duo Hang Massive. I put this one on repeat during my meditation, working, and exercise times). Often listed as it’s own type of meditation, Transcendental Meditation is actually a type of sound meditation as well. One of the more popular techniques in the US (though it requires the assistance of a certified instructor, and there is a cost associated in order to learn), the goal of this kind of meditation is to rise above ones current state to a higher sense of being. This technique consists of a twice daily 15-20 minute session in which one repeats a mantra, word, or phrase that the instructor gives that person, based on a series of personal factors related to the teacher and student. (In more contemporary versions of “TM,” a student could choose their own mantra, though this technically would not be authentic TM).
- Visualization Guided Meditation – The final type of Meditation involves a bit of your imagination! Often the first choice for newbies, guided meditation is led by a “narrator,” who guides you through a session. This type of meditation is also a useful tool for facilitating health and healing, such as visualizing a success surgery, completion of a difficult task, or achieving life goals. Within guided visualization meditation, the narrator guides the person to imagine certain images, landscapes, states of being, or specific experiences. As in other types of meditation, the narrator or guide often has the person begin with a focus on their breath to quiet the chatter in the mind, and then moves into a deeper visualization on a specific issue or goal. The objective of this kind of meditation, in addition to those in other types such as generating a sense of peace and calming and quieting the mind, is to encourage the person to feel the emotions in the present moment as they would when the desired outcome is achieved (relief and joy after a successful surgery; exuberance at a goal achieved; hope and confidence when a fear dismissed; etc.). I love this type!
Now that you have an understanding of the many ways you can meditate, go into the Teachers Lounge on Wellspace and post what you think would be your favorite type of Meditation and why. (Or if you already have a favorite, share it and why).
Still not sure about Meditation or don’t understand what all the hype’s about??? It’s OK – no worries! Dr. Tonya has put together a special online group session ONLY for Healthy Teachers – Healthy Tots program participants! Meet staff members from the other Centers, ask Dr. Tonya all your questions, and have some Fun!
Family Health & Wellness Day at A.R.E.
Earlier this month, Associates for Renewal in Education (A.R.E.) hosted a Family Health & Wellness End of the Year Celebration. A.R.E. staff, children, and parents learned dance fitness, healthy meal options, Qigong, financial wellness and yoga. Some parents and staff won cool gift cards! Our partners were out in full effect – Dustin from PNC, Chef Zulu, QiGong instructor Michael Speaks, Fitness with J&R, Momma Yogi, along with Momma Wendy and Dr. Tonya from the Center for Social Emotional Wellness.
CSEW partner Michael Speaks teaching A.R.E. littles how to practice QiGong! They did great!!
Parent Health & Wellness Day at Emergent Preparatory Academy
Also this month, Emergent Prep parents really stepped up and came out in full effect. Parents won gift cards, we gave away a Teacher Wellness Kit, and we had way more fun! Thanks to each one of you for making these events spectacular. We look forward to more community building events with you. You’re all doing great work and making a difference in the world!
Emergent Prep children – and parents – had a blast! They learned QiGong, karate and how to prepare healthy food.
We look forward to more fun with you. There’s still time for you to join and WIN this month’s Challenge! Don’t miss out on the opportunity to WIN an individual prize just for you!
Here’s to Your Health & Wellness,
Dr. Tonya, Wendy & Erin
The Wellspace Team
Center for Social Emotional Wellness
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