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This week’s session features meditation instructor Toby Sola, who guides us through three distinct meditation styles and highlights their commonalities.
Have you ever thought about the numerous kinds of meditation and how some of them appear to contradict one another in their techniques, styles, or goals?
In today’s guided session, Toby Sola introduces us to three popular forms of meditation. He also draws a parallel between the term “meditation” and “sport,” explaining how despite their differences, all these practices serve a unified purpose.
If you’re a beginner in meditation or eager to explore new methods, you’ll find this week’s session enjoyable.
A Mindful Buffet: 3 Different Types of Meditation
Follow the guided meditation script below, taking time to pause after each segment. Alternatively, you can listen to the audio version.
As a meditation instructor, I often encounter a common question: I’ve heard meditation is about focusing on my breath, but then I’m told it’s about letting go. What’s going on?
The explanation is straightforward. The term meditation can be likened to sport. Just as there are numerous sports with differing, sometimes contradictory, rules—like how in soccer you cannot use your hands while in basketball you can—the same applies to meditation. All types share a fundamental purpose. Though they may provide varied instructions, they cultivate essential skills like concentration, clarity, and balance.
In this meditation, we’ll explore three uniquely different techniques to give you an overview of what’s available.
- First, sit up straight. Relax your shoulders and arms. Focus on the sounds around you—perhaps traffic, the rustle of leaves, or chatter nearby. Even silence is acceptable. Whatever you hear, let it be your anchor.
- This practice falls under what I call “noting and labeling.” In this method, select one or a few naturally occurring sensory experiences to concentrate on, gently redirecting your focus whenever distractions come up.
Feel free to pause and take a moment to practice this technique if you wish.
- Next, we’ll concentrate on a positive word or phrase. Think of something uplifting. It might be a feeling like joy or kindness, or a phrase such as I am capable, keep moving, or I am worthy of happiness. Once you choose, silently repeat it to yourself—not out loud—but in your mind.
- This method comes from a category I refer to as “nurture positive.” Unlike the previous practice, where we simply acknowledged what was happening, here we intentionally foster positive thoughts or feelings. Keep repeating and focusing on your chosen phrase.
Feel free to pause again for extra practice time if that suits you.
- For our third technique, we’re going to let go of any intentional focus. This means you won’t fixate on anything in particular, but rather maintain a relaxed and unattached mindset. If you realize you’re trying to direct your attention, simply drop that intention. Otherwise, allow yourself to just be.
- This technique is part of what I call “autofocus.” In these practices, if you catch yourself wanting to control your focus, let that thought go. Your experience may not feel particularly restful or like typical meditation, but remember, you’re practicing perfectly by allowing whatever happens to unfold naturally.
Pause here if you’d like more time to practice this technique.
- Notice how distinct—and even seemingly contradictory—these three exercises are. During the first, we intentionally focused on something without trying to alter it. In the second, we chose a positive thought to concentrate on, while in the third, we consciously released any effort to focus at all.
- This reflects why I compare the term meditation to sport. Countless meditation techniques exist, many with opposing instructions, yet all share the goal of enhancing three key mental abilities: concentration, clarity, and balance.
The term meditation is akin to sport. There are countless meditation styles, many with conflicting guidance, but all cultivate the same three fundamental skills: concentration, clarity, and balance.
- To conclude, here’s the key takeaway I hope you remember. If you engage with meditation, you’ll likely encounter various teachings. If you come across instructions that seem to differ from your past experiences, don’t be concerned. Just follow the guidance. The instructor is merely leading you through a different method that might be unfamiliar. This is perfectly fine, as all techniques aim to develop similar core skills. I hope this helps you appreciate the diverse range of meditation methods available. Enjoy.
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