It is through the practice of the specific techniques listed below that we build stability of mind over time.įocused attention. There are many definitions of meditation, but at Headspace, it is defined as a formal exercise to cultivate compassion and awareness, with these qualities being seen as the foundation to a healthy and happy life. Currently, there are eight core techniques, combining elements of both insight (vipassana) and calming (samatha) meditations in most of the 10- or 30-day courses. The techniques in the Headspace app stem from both the Burmese and Tibetan Buddhist traditions, even though some of the names have been changed from the original translation to make them more accessible.
In addition to helping us find calmness and mental quiet, these meditations also help improve feelings of well-being, happiness, and empathy for others. In fact, many meditation techniques - including the ones in the Headspace app - actually combine elements of both. Here’s the interesting thing about meditation: it doesn’t have to be one or the other, calming or insight. Insight meditation involves focusing on the breath and being aware of and noting all the physical and mental sensations that arise. Most calming meditation practices involve focusing on a particular object - your breath, a mantra, a visualization, a physical object, even physical sensations within your body - and returning to that object whenever you get distracted or notice your mind starting to wander.Īlternatively, people who practice insight meditation often set an intention to transform their minds by developing qualities such as wisdom and compassion. The intention of calming meditation is to cultivate a quieter, more peaceful state of mind and improved concentration. Meditation techniques are often described as being either calming or insight meditation. For others, it involves using some of the techniques they’ve learned from previous guided practices (see below). For some people, unguided meditation involves simply sitting in quiet and paying attention to the body and thoughts for a set period of time. In unguided meditation - also called silent meditation - you meditate alone, without someone else explaining the process.
MEDITATION TIMER ZEN TIME LITE HOW TO
Most guided meditations follow a similar format: the teacher explains how the mind behaves during meditation, leads you through a particular meditation technique, and then suggests how to integrate this technique into your everyday life. This type of meditation is particularly useful for beginners because the teacher is experienced and trusted, and their guidance can be key to helping those who are new to the practice get the most out of the experience. In guided meditation, a teacher guides you through the basic steps of the practice, either in person or via a meditation app like Headspace. Choosing between guided and unguided meditation is often the first step in starting a meditation practice.
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