Pain and suffering are always inevitable. Life doesn’t tend to get in the way of self-desires. Luckily, there is another option to step outside of the endless cycle of desire and aversion. Meditation is a powerful technique that, brain changes have been observed only after 8 weeks of regular meditation. To reduce stress, achieve peace in a stressful world or find spiritual enlightenment, don’t be afraid to step out of your comfort zone and open yourself up to the possibilities.Here are fourteen scientifically proven ways meditation changes both the function and structure of the brain to support self-control.


1.Reduces stress

2.Increases your sense of well being

3.Increases your sense of connectedness and empathy

4.Enhances self-awareness

5.Improves Relationship

6.Enhances your creativity

7.Reduces memory loss

8.Improves your ability to make decisions

9.Reduces substance abuse

10.Improves cardiovascular health

11.Boosts immune system

12.Reduces physical and emotional pain

13.Takes you towards enlightenment

14.Changes in different aspects of attention


Seven major types of meditations are listed below with a brief description. If you’re interested in incorporating meditation into your routine, try choosing a form of meditation based on what you want to get out of it.


1.Loving-Kindness Meditation

This meditation technique will help you develop mindfulness and compassion for yourself and others. It allows you to focus on your energy to feel the warmth of care, concern, forgiveness, tenderness, loving kindness, friendship for yourself and others.


Get started here:

  • Sit comfortably.
  • Allow yourself to relax.
  • Silently directing the loving phases below first at yourself;then toward someone else;then a third time to cast compassion out to the world.


  1. May I be happy
  2. May I be awakened, liberated and free
  3. May I be peaceful and at ease
  4. May I be healthy and strong



  • Increases resilience
  • Increases control over mood
  • Increases will power
  • Increases our sense of purpose
  • Increases empathy


2.Zazen Meditation

Zazen meditation is the practice of preparing your body and mind to be calm in order to open yourself up to exploring the nature of your being. It’s a meditative practice is the direct expression of our true nature.


Get started here:

  • Find a relaxing place to sit.
  • stay comfortable and keep your back straight, get into a stable position like half/full lotus, cross legged or using a chair.
  • Relax your body muscles.
  • Keep your eyes open or half closed.
  • Focus on your breath



  • Train your mind to achieve calmness
  • Enhances your creativity with better focus


3.Mindfulness Meditation

Enhances our ability to pay attention to the present moment with curiosity and without judgement.


Get started here:

  • Be mindful during the first three bites of your meal. Focus more on the smell, texture and taste. Savor the moment.
  • Simply sit and breathe in a quiet room for 10 minutes. Focus on the subtle movement of your body at rest-how does your body moving and how does it feel.
  • Take a moment each day to stop what you are doing and simply observe your surroundings, free of judgement. Simply observe.
  • Empty your mind by envisioning your thoughts as objects and through breathing and focus on each one for a few seconds before pushing your thoughts further and further away.



  • Reduces stress and anxiety
  • Improves sleep
  • Enhances better focus and concentration
  • Increases empathy and compassion


4.Transcendental Meditation

This Meditation technique promotes a state of relaxation, opens the awareness to the creativity and intelligence by helping you avoid distracting thoughts, focuses on using a repeated word/sound to bring you to a natural state of calm and alertness.


Get started here:

  • Choose a mantra to chant or use ‘OM’.
  • Find somewhere peaceful, sit with good posture.
  • Mindfully observe your breath flowing through your body.
  • Bring your mantra to mind, visualize the mantra.
  • Begin to recite your mantra while meditating the sound.
  • Continue for 20 minutes.
  • Finish meaning fully. Express gratitude for the meditating session.



  • Brings inner peace
  • Enhances focus ,productivity
  • Relaxing
  • Calms mind


5.Kundalini Meditation

The goal of this meditation practice is to increase the person’s vitality and consciousness.  This practice is a mixture of physical and spiritual meditation using the combination of a dynamic movement, breathing, focus and mantra chanting. It is thought that energy at the base of the spine (also known as the root chakra) needs to be released through the seven chakras of the body and then out through the crown chakra above the head.


Get started here:

  • Find a peaceful place to practice in the morning.
  • Sit on the floor cross-legged or sit in a chair with your weight resting on your feet.
  • Close your eyes softly and be seated upright with a straight spine.
  • Focus on your breathe, while chanting a mantra notice the sensation of vibration gradually working their way up your spine.
  • Complete the mediation by inhaling deeply, pushing your arms together in the air, and then relaxing and gradually let the air out.



  • Greater body awareness
  • Better cognitive function
  • Improves concentration
  • Strengthen nervous system
  • Improves concentration


6.Spiritual Meditation

This meditation practice allows your inner self to connect to something deeper than your being.It lets you reflect on your own dealings until you become fully aware of your spiritual being.


Get started here:

  • Find a quiet place to meditate.
  • Sit comfortably with a good posture.
  • Keep your eyes closed and take a long and deep breath. Focus on your breath.
  • While focusing on your deep breathing, you can try enchant a mantra or concentrate on positive thoughts.



  • Reduces stress
  • Helps with focus and concentration
  • Promotes better sleep
  • Improves circulation
  • Increases self-awareness
  • Promotes happiness
  • Helps with anxiety
  • Regulates mood
  • Slows down aging
  • Boosts immune health
  • Helps with memory
  • Promotes better decision-making stills
  • Increases emotional strength


7.Vipassana Meditation

It helps you transform into a better person through self-observation.


Get started here:

  • Find a quiet location to meditate.
  • Sit in a comfortable position with legs crossed. One should sit straight while meditating since curved back could induce pain or fatigue.
  • Close your eyes.
  • Once the body feels like it has settled then focus on breathing to promote mindfulness.
  • Free yourself from all the emotional distress.
  • Visualize the movement on the outside of the abdomen during the breathing cycle.



  • Peace of mind
  • Dealing with evil thoughts
  • Optimism towards future
  • Inward happiness
  • Anger control


Get Meditating!

The ways to meditate are as varied as the benefits of meditation, and they all have the potential to transform your life in massively positive ways.

So, try a few different styles and consider guided exercises to get started with your meditation experiment!




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