mind travel meditation

A Musical Meditation Walk Challenged Me to Find a Different Kind of Center—And it Worked

That's exactly the message that composer Murray Hidary —who studies Zen Buddhism—communicates via his "SilentWalk" programs with his company MindTravel . The strolls are tailor-made to create "gatherings where hundreds or even thousands of people gather together for a meditation led by music and movement. According to Hidary's website, MindTravel SilentWalk experiences are "an exploration of the notion that bringing the lessons of music into our daily lives can radically improve our clarity, our ability to reflect and relax, and that with music as our teacher, we can peel back layers of our self." In a way, Hidary creates meditations labyrinths through music instead of through space.

Before the pandemic, Hidary's events covered plenty of physical ground, too. He'd led meditations in Santa Monica and Denver, Dubai and Italy, Tel Aviv and Jerusalem. (You can listen to a recording of his live Santa Monica concert in the video above.) But 10 cities into a 70-city walking tour, COVID-19 forced the composer to move his events into the digital sphere. At first, he doubted the in-person experience, which could include as many as several hundred people per session, could be simulated remotely. But it quickly became clear that MindTravel SilentWalk experiences are reaching more people than ever before—thousands, rather than hundreds.

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While quarantining, Hidary released 30- and 60-minute meditation soundtracks ($17) that you can take on your neighborhood walks, hikes, or treks to the grocery store. "For so many years, I'd been traveling around the world and sharing this experience because no matter what's going on—whether it's global or whether it's personal—there's always something to process or something to heal," Hidary says. Right now, with a pandemic sweeping the nation and the Black Lives Matter movement finally getting the attention it has always deserved, this has arguably never been more true.

Here's what happened when I tried a musical MindTravel SilentWalk walking meditation

I'm in a tree-lined suburb in upstate New York, on the day I try Hidary's SilentHike for myself. The neighborhood's quiet, nature-drenched atmosphere makes it the perfect location to walk without a particular destination in mind. So I put in my headphones, and Hidary meets me in a private Instagram Live. We say hello, and soon the meditation begins, with music pouring over me in binaural beats that melt into more orchestral sounds like piano and strings.

Immediately, Hidary's meditation is beckoning me away from the day I've had—the emails answered and unanswered, meetings, etc. He instructs me to start walking slowly, to run a fine-toothed comb across my surroundings and really  notice the operations of the world around me. I'm not in a labyrinth, exactly, but the curl of one lawn into the next and the shifting amounts of shade make me feel like I am, in some way.

Hidary instructs me to feel the natural sway, back and forth, that you will  feel if you stand still for long enough. I'm there for five minutes, feeling so calm and present.

I keep walking along until Hidary tells me to stop in place somewhere safe: I stand at the edge of a driveway, looking at Sugar Maple that has—inexplicably—become exquisitely beautiful now that I'm actually paying it attention. Hidary instructs me to feel the natural sway, back and forth, that you will  feel if you stand still for long enough. I'm there for five minutes, feeling so calm and present. Then we begin a snail-slow walking pace .

Hidary tells me that I should basically feel every centimeter of my foot landing on the ground, from heel to toe. There's a lot of concentration required here, but I find that I can shift the focus created by the meditation to the rest of my surroundings. Even something as simple as a bird swooping into a tree has a comforting slowness to it in a world that's often moving too fast.

By the end of the meditation, the world is lagging in the best way possible. It's interesting to think that we—me and everyone listening to Hidary's meditations—are participating in some sort of collective  healing in a time that's at once intensely painful and has the power to be a stepping stone to a more inclusive future.

Maybe that's what we're walking toward; maybe that's the "center" sitting in the labyrinth.

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A Super Simple Travel Meditation: How to Transform Your Travel Experience

Dear reader: This article contains links to products and services that I may be compensated for, at no extra cost to you.

Meditation is an often-misunderstood word.

For many it conjures up images of cave-dwelling ascetics or posh retreats in Bali. But meditation for travelers can come in many forms, and doesn’t necessarily require isolation, silence, or sitting in a lotus pose for set period of time. It can even be as simple as staying present while traveling .

The travel meditation I’m going to introduce totally transformed the way I travel, allowing me to experience destinations and environments on a substantially deeper level, and with such profoundness that even 5, 10, 15 years later, I can still vividly recall exactly how I felt when I was in those place, forever etching those life-transforming travel experiences on my psyche.

This meditation can be done anywhere and at anytime, but there are specific locations that are more conducive than others, and travelers will generally find more opportunities to make use of this meditation due to the nature of their daily experience of visiting spiritually significant or aesthetically inspiring places on their journeys.

This meditation is incredibly simple and it is nothing new; I didn’t invent it, and it draws on an underlying component of all forms of meditation. You don’t need to join a retreat or seek guidance from an instructor, nor do you need to find quiet time and a place where no one will bother you.

Related article: Tips for Doing Yoga while Traveling

Table of Contents

Meditation for Travelers

By meditating on the places we travel to, our journey becomes a kind of pilgrimage. You don’t even have to be a religious or spiritual person to agree that as travelers, we are all pilgrims of sorts, expending great resources, energy, and time to seek out beauty and inspiration in the world.

So why not make the best of your travel experience by giving it your full attention? Go ahead and take some pictures, but at some point put your camera away and take the time to fully experience your surroundings, and here is how you can do that:

My Simple Travel Meditation

This meditation for travelers can be summarized in a single word, and this word is the underlying essence of all forms of meditation: breathing.

We are all breathing all the time, but seldom do we pay real attention to this life-sustaining act. To focus on the breath is to meditate, to dwell in the present, to be awake, to be fully alive.

In the context of travel, focusing on one’s breath while visiting a sacred, inspiring, or aesthetically beautiful environment can amplify the depth of one’s experience a hundredfold.

Colors may appear brighter, sounds more resonant, and synchronicity with ones surroundings can more easily be achieved. You can actually physically feel the connection between yourself and your environment, a state that you are always in but your mind makes you believe otherwise by convincing you that you are somehow independent of the world around you.

Different people may have different ways to practice breathing meditation, but here’s what I usually do. When I find myself in a suitable location (see below), I first correct my posture, whether I am sitting or standing (though I usually do this meditation while walking around).

Next, I initiate meditative breathing , all the while staying fully aware of my surroundings, whether it be a bustling ancient souq, mountaintop with a view, or a dark, incense smoke-filled temple. It doesn’t matter where you are, so long as you are fully aware of and connected to that place.  

With every inhalation, I envision that I am inhaling all the energy present in that location. Depending on where it is, this energy can be one or both of two forms. The first is natural energy that is rooted in Mother Earth herself, and all life forms.

To focus on the breath is to dwell on the simple fact that we and the natural world are one on the same interconnected thing. The second is the energy of human presence, prayer, love, and devotion that has been left behind by other visitors.

By simply being present in a place we are simultaneously becoming a part of that place by breathing in molecules of it, and leaving behind a bit of ourselves by breathing out molecules of our bodies.

This is a scientific concept as much as a spiritual one. We do this whether we are conscious of it or not. Simply bringing awareness to the process as it is unfolding is to meditate on the interconnection of all things.

Personally I find it most effective to inhale deeply through the nose, hold the breath for several seconds in my lungs, and exhale though the mouth. As I exhale, I visualize that I am sending out peace and compassion too all forms of life sharing this place, or who will visit it in the future and share my energy and experience.

This is no different than monks who meditate on artwork such as mandalas, except that our mandala becomes the world. You could focus on the colors, the sounds, the smells, the people, the architecture, and so forth. Just like mandalas, each and every environment offers something unique.

I’ll give three personal examples from a single country that I visited, Egypt. When I went inside the Pyramid of Khafre, I meditated on the heaviness of the air, with its 4500 years of history. Atop Mount Sinai I meditated on the sunrise and the songs of a group of Christian pilgrims who were singing hymns nearby, allowing their devotion to resonate in my own body. And while scuba diving in the Red Sea, I meditated on the brilliance of the rainbow of underwater colors.

If you are traveling with a companion, it is better not to chat while meditating, and there are moments when of course you may be interrupted by people who want to communicate with you, or you may need to do something, like show a ticket, buy a drink, etc.

Do not view these as interruptions to your experience but as akin to the chattering that comes and goes in your own mind when doing classic meditation. Don’t try to avoid interruptions or get frustrated when they arise, and return to your meditation whenever circumstances become suitable again.

Unlike classic meditation, you don’t have to devote a set period of time in your day to it. Rather, you can come in and out of this state of meditation continually throughout the day whenever you see fit.

Where This Travel Meditation Works Best

As travelers we gravitate to places that are aesthetically pleasing, or culturally, historically, or religiously significant. These places also happen to be focal points of more concentrated energy, or expressed otherwise, areas where the energy that is present everywhere in the world is more readily experienced by humans.

For this reason, this meditation works best in places of immense natural beauty or of religious, cultural, or historical importance. For the former, I usually zone in on the sensual aspects, the sights, sounds, smells, and feelings of the environment while simultaneously remaining aware of my breath.

For the latter, I also try to visualize those events or ideas that made this sight sacred or significant to humans, and all those visitors who’ve journeyed there to stand in the same place. Many of the world’s holiest sights, greatest temples or monasteries, and other man-made wonders also happen to be found in locations of stunning natural beauty, and that is no coincidence, so oftentimes you can find both types of energy in one place.

Ideal places can also vary by person. If you find artwork inspiring, meditate before paintings. If you love the buzz of a noisy crowd, then try meditating on the sights and smells of a busy market. If you feel at home in the mountains, then meditate on the tress and vistas next time you are hiking rather than thinking about what you are going to do tomorrow or once you arrive at the next rest stop.

Breathing mediation is also great when eating. Close you eyes and take deep breaths while you focus your mind on the smells and flavors of the food; ponder the sources of those ingredients, the process by which they got to your table, who prepared them for you, and so on. Don’t be surprised to find that the food tastes substantially better once you simply pay proper attention to it.

Earlier in my travels I used to consciously remind myself to do breathing meditation whenever I found myself in an appropriate place, but over time I found I would automatically go into that state of breath awareness without even thinking about it every time I found myself somewhere inspiring.

Next you can take this travel meditation a step further by applying it to your daily life — to meditate on the not-so-obviously beautiful or amazing places, such as city streets, the view from your bedroom window, or even your bathroom. Because there is beauty everywhere, and we are always connected, we just need to pay attention to fully experience it.

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2 thoughts on “A Super Simple Travel Meditation: How to Transform Your Travel Experience”

Thank you for writing this, it really resonates with me. It took awhile to adjust the mindset that leads us out of the ‘party mode’ it only serves us for so long and then it about the bigger picture of where we are instill with the moment that is now.

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How to Practice Time Travel Meditation (With Your Mind)

Yes, it is possible to practice time travel meditation! I’ve done it, and so can you with a light body activation, the intention to time travel through meditation, and practice.

The mind, or your consciousness, is a very powerful tool that is not stuck in linear time, as we perceive it.

The records of your Soul have been kept (and continue to be kept) in the Akashic Records, and will show you details of your future, past, past lives, and alternate timelines if you know how to access them through meditation.

Time Travel Meditation FAQ

Table of Contents

Is Time Travel Possible through Meditation?

Time travel is possible during meditation, and I myself have done it several times. I’ve traveled back in time, to the future, and also to alternate timelines.

People often wonder if meditation time travel is possible and how to time travel in meditation. They also wonder if you can do an open eye meditation time travel.

I have never done an open eye time travel meditation simply because it is harder to get into the “Meditation Zone” necessary for accessing your time travel records during meditation. I’m sure it is possible, but probably takes much more practice.

Can Bad Things Happen on Time Travel Meditation?

You may see something during your time travel meditation that scares or excites you enough to pull you out of “viewing” your past or future self.

But, the key word here is “viewing”. You are safe within your physical body in your home, or wherever you’ve chosen to do your time travel meditation.

Your consciousness will safely return to your body once you are done traveling to the past with your mind (or the future).

When you begin working with your Akashic Records and 8th Chakras, you may be fearful that you’ll see something bad, painful, or scary during your time travel meditation.

Time travel meditation IS NOT inherently evil, or bad, or will otherwise harm your physical body in any way.

I ALWAYS ask Archangel Michael to protect me while I am practicing my meditation to time travel.

How to Travel Back in Time with your Mind

Time traveling to the past with your mind can be done in a variety of ways. When I first time traveled during meditation, it was an accident.

Since then, I’ve traveled to the past, past lives, alternate timelines, and future timelines (so I could change the course of my life in the present for the better).

Here are the specific steps I’ve taken now when I wish to see the past through meditation, the future, or even past lives, and alternate timelines.

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1. Activate Your Star Tetrahedron (Merkaba)

When I began working with the Teacher’s of Light clairaudiently, they told me to help others “Activate their cars”.

When I asked what was meant by “their cars”, the answer I received was “sacred geometry”.

Sacred geometry can be activated by each individual (if they choose to do so). This is the geometry that was lost at the fall of consciousness and is not automatically turned on around those of us who have been living in a 3rd Dimensional Consciousness.

Examples of the sacred geometry that are now available to be activated by us are the Octahedron, Star Tetrahedron (Merkaba), and Metatron’s Cube.

When used, sacred geometric structures provide a “container” to house our auric fields. They provide stability, structure, and lessen the noise and energies of others bouncing off us all the time.

Sacred geometric structures are particularly important for highly sensitive people and Empaths to activate, as this will greatly reduce the pain they feel from others emotions.

I include how to activate your Star Tetrahedron in my $5 E-Book, How to Ascend to the 5th Dimension: Where ANYTHING You Want – YOU GOT IT!

And, there are also many free YouTube videos for activating it as well.

The Star Tetrahedron is also used for traveling off-world just before sleep, including how to time travel with your mind, and remote viewing (which I cover in further detail in my Mastering Astral Projection post).

2. Ask for Time Travel Meditation Guidance & Protection

When you are using the mind to travel back in time, or forwards in time, or wherever you’d like to view, please always ask for protection.

I pray to Source Consciousness and ask that Archangel Michael and my spirit guides surround me with protection and love while I practice my meditation time travel exercises.

I also surround myself with white light and Empath Protection Crystals to further cement in the protection while time traveling. (I don’t want to take any chances.)

I also pray for guides to assist me in making my time travel meditation a success. I specifically ask to “see” what I need to from the past that is holding me back in the present, or what I need to know about the future, or ask to “see” any past lives that may be holding be back.

This is called “setting an intention” and is important to set-up your time travel meditation.

This lets the Universe, your guides, your Soul, and Archangel Azrael (who assists with accessing your Akashic records to make time travel meditation possible) know what it is that you’d like to “see”, learn, or experience while you time travel through meditation.

3. Learn the Ancient Meditation for Reaching Higher States of Consciousness

After my near-death experience and being brought back to life highly Clairaudient, I began meditating to begin a very long spiritual awakening recovery process.

You can read more of my story in my E-Book: My Spiritual Awakening Recovery: How I Overcame Grief & Addiction to Spiritually Awaken & Create My Own Reality!

I did this for years before I finally asked the Teacher’s of Light for meditation tips!

Turns out, I was doing it wrong! Or maybe not wrong, per se, but I wasn’t meditating to the fullness of my ability.

The Teacher’s of Light suggested an Ancient way of meditation that many meditation gurus and Masters have practiced for centuries.

This Ancient Meditation for Reaching Higher States of Consciousness will supercharge your meditation practice, get you into the deep “Meditation Zone” sooner, and helps to fully turn off your rational mind.

Learn this advanced meditation technique, bookmark it, practice it, and use it during all your spiritual practices such as Astral Projection , Lucid Dreaming , Time Traveling Through Meditation, or any other Akashic Record reading.

3. Practice the Ancient Meditation and Your Pranayama Breathing Often

Even when I am not attempting to time travel through meditation, I practice the ancient meditation technique often.

I usually do this before bed since it helps me slow my mind and fall asleep without the use of prescription drugs (which I used to be addicted to).

This practice allows me to get into the “Meditation Zone” which I go into more in-depth in this Ultimate Beginner’s Guide to Mindfulness Meditation post.

When you get into the “Meditation Zone” or some call it “The Void”, your rational mind stops talking. You become one with your breath, and your ability to “see” Divine guidance is heightened.

Set your intention before you began your meditation time travel experience by praying for what knowledge you’d like to access during your meditation. This way, you will not have to use your rational mind once you get to the meditative zone (Which can pull you out of the experience!)

4. Spin and Activate Your 8th Chakra to Time Travel Through Meditation

To do this, simply visualize a glowing golden ball at your 8th chakra (your record-keeping chakra), roughly 12 inches above the top of your physical head.

See it begin to spin.

I like to visualize myself hitting these energy centers hard with my hand to begin them spinning.

Then say, “Spin and activate my 8th chakra”.

5. Continue Focusing on Your 8th Chakra (Your Record Keeping Chakra) During Your Time Travel Meditation

In order to “see” into other timelines, or your own past and future while meditating, it is important to access your 8th chakra (roughly 12 inches above your head).

Your 8th chakra is one of the 5th Dimensional transpersonal chakras (Located outside of your physical body). Another is the Earth Star Chakra , also nicknamed “The Billionaire Chakra”.

When working with the 8th chakra, always ask Archangel Azrael to kindly assist you in accessing the records.

You can also wear or hold Lapis Lazuli (a powerful crystal) to help you tap into the records held within your 8th chakra.

Lapis Lazuli also brings the wearer good luck, harmony, and provides a shield of protection to you while doing your time travel meditations.

Once you have located your 8th Chakra, and began it spinning and activated it – Keep your focus, or attention point upon this chakra while you meditate.

6. It is also Helpful to Open Your Third-Eye Chakra Before Your Meditation for Time Travel

Your third eye chakra being open assists your ability to psychically “see” your past, future, and past lives through meditation.

It will be much easier to “see” your Akashic Records to time travel during meditation that are held within your 8th Chakra if your third eye is strong and open.

Related Post: The Fastest Way to Open Your Third Eye

Final Thoughts on Time Travel Meditation: How to Time Travel With Your Mind

If you want to learn how to time travel through meditation, following the above steps will open the door to tap into your Akashic Records for making time travel with your mind possible.

But, it is in the prayer (setting the intention to time travel in meditation), and in the practice of your Ancient meditation technique, that will get you to your goal of time traveling while meditating.

Another helpful tip is to clean, clear, open, and activate your chakras. This unblocks your energetic centers that flow through your physical body and helps you “see”, “feel” and “know” more with your psychic abilities.

Here are some links for your chakras held within the physical body:

• Earth Star Chakra
• Root Chakra
• Sacral Chakra
• Solar Plexus Chakra
• Third-Eye Chakra

And, I write about how to access and clear your 5th Dimensional (Transpersonal) Chakras in the e-book: How to Ascend to the 5th Dimension: Where ANYTHING You Want – YOU GOT IT!

Have you ever successfully time-traveled through meditation? Have you tried these steps to make time travel to the past with your mind possible? What did you learn in your meditation time travel experience? Do you have any other time travel meditation tips, tricks, or hacks? Please like, comment, and share to social media!

As always, spread the light!

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A meditation app that invites you to travel

Get Neo's travels, in the form of music albums

mEditation AND TRAVEL

Immersive 3D soundscapes will take you to the most beautiful regions of the world where you will experience a true adventure while meditating

Coach Dawn’s guidance will enable you to learn or to develop your knowledge of mindfulness techniques to get the full benefit for your well-being and health.

The care that we put into developing each meditative journey makes it a unique experience: original music, inspiring texts, high quality soundscapes, watercolors...

Let us carry you away by the inviting and soothing voice of your meditation guide in inspiring landscapes.

This app takes you on a personal, poetic, and immersive voyage to approach this ancient practice of meditation in a new way. .

"Neo is a beautifully rendered meditative journey. It offers an immersive soundscape and trades the checklist usually found in this type of app for a travelers map. Highly recommended!"

The benefits of mindfulness.

Mindfulness consists of perceiving your environment and emotions without judging them. It is a capacity that everyone has: embracing and engaging with the present moment rather than reliving memories or anticipating the future.

In addition to the sensation of acute well-being and peacefulness, mindfulness meditation has benefits such as:

Reducing stress

Facilitating sleep, reducing blood pressure, increasing your capacity to concentrate, improving your immune system’s functions, encouraging empathy and compassion towards yourself and others, avoiding professional and emotional exhaustion, slowing down the aging process of the neuronal system, increasing self-esteem, ...and other benefits detailed in these research articles . , 7 unforgettable destinations.

Each of the 7 meditative destinations has an itinerary with 7 guided meditation sessions, 6 soundscapes and a travel diary enabling you to remember your meditation sessions. our latest meditative destination : Deep North more to come

While you sail up the Amazon river from Brazil to Peru, you will discover the marvels of the tropical forest and the basic techniques of mindfulness.

The Himalayas

A trek from tibet to india to meditate in the mountains will enable awareness of the immensity of your inner space..

From an oasis in the heart of the desert, discover inspiring places ideal for meditation and developing your resilience.

Broceliande

A voyage on a sailing ship will take you from island to island, bringing peace to your heart and expanding your consciousness., awaken the legend of merlin and learn to show compassion towards yourself..

Quality ingredients

Inspiring texts by   Dawn Mauricio

In addition to mindfulness techniques, our texts tell a story that is yours, and Dawn's.

It is the story of exploration of a mythical region and a voyage inside of you.

Dawn has been practicing and studying Insight Meditation since 2005. She regularly sits silent residential retreats in Canada, The US, Thailand, and Burma. Dawn simultaneously deepens her practice of teaching with trainings led by True North Insight , Inward Bound Mindfulness Education and Spirit Rock Meditation Center . She also teaches regular classes and workshops in Montreal, Canada. 

Soundscapes recorded in 3D

We have created soundscapes recorded with a binaural microphone that captures sounds the way the human ear hears them.

With headphones or earphones, you will be immerged in soundscapes as if you were really there.

Original soundtrack by Brian D'Oliveira

For each of the meditative journeys, Brian, who is passionate about instruments from all over the world, found local inspiration to compose and play bewitching music to suit each destination.

Brian plays all of the instruments!

Illustrations by Eric Marciano

To evoke each journey, Eric choses a style similar to watercolor, with transparency and light effects which can be found in the most beautiful travel diaries.

As for us !

We have put all our heart into designing this app.

We hope you enjoy it! 

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What Is the Best Type of Meditation for You?

• Health Benefits
• How to Start
• When It Takes Effect
• If You Stop

Meditation , practiced for millennia in many cultures worldwide, offers many benefits for the mind and body. The term “meditation” encompasses a range of techniques that cultivate a state of focused attention and increased awareness to calm the mind and enhance physical and mental well-being.  

Each meditation technique offers a unique approach to supporting well-being. Some practices involve focusing on a particular sensation, such as breathing, a sound, or repeating a mantra. Others emphasize awareness of the present moment without judgment. There is no right or wrong way to meditate—meditation practices are as diverse as the millions of people who meditate.

This article discusses the most popular meditation types, how long they take to work, and how often to meditate to gain the most benefits. 

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The Overall Health Benefits of Meditation

Meditation is a valuable self-care practice offering numerous physical and mental health benefits. Research shows that a regular meditation practice: 

• Reduces stress and anxiety : Meditation is a powerful tool for managing stress and anxiety . Studies show meditation can lower cortisol levels, the stress hormone, promoting a calm and relaxed state.
• Enhances emotional regulation : Research shows that meditation cultivates emotional awareness, promotes compassion for self and others, and enhances emotional stability and resilience.
• Sharpens focus and concentration : Daily meditation, even brief sessions, can improve attention and concentration, allowing you to better focus on daily tasks and activities.
• Reduces pain : Meditation increases pain tolerance and decreases the overall perception of pain, making it a valuable tool for chronic pain management .
• Improves sleep quality : Meditation can enhance sleep quality by calming the mind, reducing stress, and promoting relaxation.
• Boosts immune function : Mindfulness meditation may boost the immune system and help reduce inflammation, potentially helping ward off illness and lowering the risk of inflammation-driven chronic diseases.
• Lowers blood pressure : Evidence suggests mindful meditation modestly reduces blood pressure , which may help protect against heart disease and stroke.

Types of Meditation

Meditation encompasses many practices, many of which have roots in spiritual practices. People meditate for various reasons, including stress reduction, improved focus, enhanced self-awareness, and spiritual growth. Understanding the different types of meditation can help you find the practice that best suits your needs. 

Mindfulness Meditation

Mindfulness meditation involves focusing on the present moment and observing and accepting your thoughts, feelings, and sensations without judgment.

This type of meditation can include meditating while sitting, as well as when undertaking everyday activities, like walking or eating. Mindfulness meditation can take some time to adjust to, but even a few minutes a day of mindfulness meditation can reduce stress and improve your mental well-being.

Progressive Muscle Relaxation

Progressive muscle relaxation (PMR) is a two-step technique that helps relieve stress and build awareness of body sensations. It involves progressively tensing and relaxing specific muscle groups throughout the body and noticing how the tension and release feel in each muscle group. PMR can increase body awareness, helping train your body and mind to release physical tension for deep relaxation.

Breath Awareness Meditation

Breath awareness meditation, or mindful breathing, focuses your attention on your breath. Observing your breath's natural rhythm and focusing on each inhalation and exhalation allows your mind and body to relax, cultivating inner peace. Research shows that breath awareness meditation can help improve focus, attention, and memory.

It can also reduce impulsive emotional behaviors, which may benefit people with impulse-related disorders, such as substance use disorder or binge eating disorder.  

Mantra-Based Meditation

Mantra-based meditation involves repeating a mantra—a specific word, phrase, or sound—silently or aloud. As you repeat the mantra, your attention moves away from distracting thoughts and towards the present moment. Mantra-based meditation can help promote relaxation, improve focus, and deepen self-awareness and spiritual growth.

Guided Meditation

Guided meditation involves following a guide’s live or recorded instructions that lead you through specific meditation exercises.

The guide may encourage you to visualize specific imagery or scenery or walk you through various mantras or breathing exercises throughout the meditation. Guided meditation allows you to focus on relaxing and may be helpful for beginners or those who prefer structured meditation.  

Transcendental Meditation

Transcendental Meditation (TM) involves silently repeating a mantra assigned to you by a certified instructor for 15 to 20 minutes at a time, twice a day. TM aims to transcend ordinary thought and achieve a state of pure relaxation, helping reduce anxiety and lower blood pressure.

Focused Meditation

Focused meditation involves directing your attention to a specific object, a visualization, sound, or physical sensation to keep your attention on the present moment. This practice trains your mind to improve focus and concentration while developing the ability to redirect your attention when it wanders.

Movement Meditation

Movement meditation incorporates physical movement into meditative practice. Examples include tai chi, Qigong, and walking meditation. These practices cultivate mindfulness by focusing on bodily sensations associated with movement. Movement meditation provides physical activity alongside mental focus, which may be ideal for those who struggle to sit still for long periods.

Visualization Meditation

Visualization meditation involves imagining a peaceful scene or a specific personal goal or achievement. This technique uses the power of the mind to promote relaxation, enhance well-being, and help achieve personal goals or desired states of mind.  

Spiritual Meditation

Spiritual meditation draws upon various religious or spiritual traditions. Practices may involve prayer, chanting, focusing on a deity, or contemplating spiritual texts. Spiritual meditation aims to deepen your connection to a higher power or cultivate inner peace and spiritual growth.

Mindfulness-Based Stress Reduction (MBSR)

Mindfulness-Based Stress Reduction (MBSR) combines mindfulness meditation and yoga. It is an eight-week course developed by Jon Kabat-Zinn as a structured practice that aims to reduce stress, improve emotional regulation, and enhance overall well-being.

It is a popular meditation technique and complementary therapy for treating anxiety, depression, high blood pressure, chronic pain, and substance use disorders.  

Loving-Kindness Meditation (Metta Meditation)

Loving-kindness meditation, also known as Metta meditation, cultivates feelings of compassion and goodwill toward yourself and others. Repeating phrases of kindness and well-being directed toward yourself, loved ones, and strangers fosters positive emotions and promotes a sense of connectedness and improved well-being.

How to Get Started With Meditation

Starting a meditation practice may seem a little intimidating initially, but it's a simple way to practice self-care and focus on the present moment. Like any new skill, meditation takes practice. Be patient with yourself and celebrate even small moments of calm. Here are a few tips to get started:  

• Find a quiet and comfortable space : Choose a place free from distractions where you can sit or lie down comfortably.
• Set a timer : Begin with short sessions, ideally five to 10 minutes, and gradually increase the duration as you become more comfortable. 
• Focus on your breath : Many meditation techniques use the breath as an anchor for your attention. Notice your breath's natural rise and fall without trying to control it.
• Normalize wandering thoughts : Your mind will inevitably wander during meditation. Don't judge yourself; acknowledge the thought and gently redirect your attention to your breath or chosen focus point.
• Be patient : Like any new skill, meditation takes practice. The more you meditate, the easier it will become. 
• Explore different techniques : There are many meditation techniques to try. Experiment to find one that works for and resonates with you. 

How Long Does Meditation Take to Work?

The time it takes to notice the benefits of meditation varies from person to person. Some people may immediately feel calmer and more relaxed after a single session, while others may need a few weeks of consistent practice to notice changes. 

Research shows that even short meditation sessions can produce immediate benefits, such as stress reduction and improved focus. However, lasting changes in areas like anxiety relief, emotional regulation, and improved sleep may take several weeks of consistent practice.

Try not to feel discouraged if you don't experience rapid changes. With patience and consistency, you'll gradually cultivate the skills and benefits meditation offers. 

How Often to Meditate

Aim for a daily meditation practice, even for a few minutes, to maximize your meditation experience. Consistency builds the skills and discipline required to cultivate a practice that fosters inner peace and supports your well-being.

Incorporating meditation into your daily schedule may take trial and error until you find what works. Experiment with meditation sessions at different times of the day to find a schedule that integrates seamlessly into your routine. Morning meditation may be optimal for some people, while others prefer an evening session to help unwind before bed. 

Ultimately, the ideal meditation frequency is the one you can stick with consistently. 

What Happens When You Stop Meditating?

Meditation, like any skill, requires consistent practice to maintain its benefits. When you stop meditating, the advantages you gain from your practice may gradually diminish over time. 

While you won't lose the ability to meditate if you take a break, there may be some noticeable changes. For example, you may notice a gradual return of stress and anxiety symptoms or find your focus wandering more than it did when you were meditating regularly.

You can always return to your meditation practice. The skills you develop through meditation can make it easier to restart and quickly regain the benefits. Consistency is vital to maintaining the positive impacts of meditation, but there is always time to resume and reestablish the practice in your daily schedule.

Tips to Improve Meditation

Meditation is similar to physical exercise—the more you practice, the more you'll notice improved skills. But even people seasoned in meditating can find their practice challenged by a wandering mind or difficulty achieving a sense of calm. Here are some tips to elevate your meditation experience:

• Set a routine : Pick a time of day to meditate, such as the morning before you get ready for work or the evening when you're unwinding for bed. 
• Create a dedicated meditation space : A designated area for meditation, whether a comfortable spot on the couch, your car, or somewhere in nature, can signal to your mind that it's time to focus and relax. 
• Minimize distractions : Turn off electronic devices and let people around you know you're meditating and need some time to avoid interruptions. 
• Posture matters, but comfort is key : No single "perfect" meditation posture exists. Experiment with sitting on a chair, kneeling, or lying down, and find a position that allows you to maintain an alert yet relaxed state for the duration of your practice.
• Work with a meditation app or guided meditations : If you're new to the practice, use guided meditations or meditation apps to receive instructions and support.
• Acknowledge and redirect wandering thoughts : It's natural for your mind to wander. When this happens, acknowledge the thought without judgment and gently bring your attention to your chosen focus point.
• Celebrate small wins : Focus on progress, not perfection. Even a few moments of meditation are beneficial.
• Be patient : Meditation is a skill that takes time and practice to develop. 

Meditation offers many benefits for your mind and body, including stress reduction, emotional regulation, and improved focus. There are many types to explore, from mindfulness or loving-kindness meditation to guided or walking meditations.

Begin with short sessions (five to 10 minutes) and aim for daily practice. Remember to be patient and gentle with yourself when you begin your meditation practice. Aim for presence, not perfection, and stay consistent to gain meditation's benefits. 

National Center for Complementary and Integrative Health. Meditation and mindfulness: what you need to know .

Cramer H, Hall H, Leach M, et al. Prevalence, patterns, and predictors of meditation use among US adults: a nationally representative survey . Sci Rep . 2016;6:36760. doi:10.1038/srep36760

Hoge EA, Bui E, Palitz SA, et al. The effect of mindfulness meditation training on biological acute stress responses in generalized anxiety disorder . Psychiatry Res . 2018;262:328-332. doi:10.1016/j.psychres.2017.01.006

Luberto CM, Shinday N, Song R, et al. A systematic review and meta-analysis of the effects of meditation on empathy, compassion, and prosocial behaviors . Mindfulness (NY) . 2018;9(3):708-724. doi:10.1007/s12671-017-0841-8

Guendelman S, Medeiros S, Rampes H. Mindfulness and emotion regulation: insights from neurobiological, psychological, and clinical studies . Front Psychol . 2017;8:220. doi:10.3389/fpsyg.2017.00220

Basso JC, McHale A, Ende V, Oberlin DJ, Suzuki WA. Brief, daily meditation enhances attention, memory, mood, and emotional regulation in non-experienced meditators . Behav Brain Res . 2019;356:208-220. doi:10.1016/j.bbr.2018.08.023

Shires A, Sharpe L, Davies JN, et al. The efficacy of mindfulness-based interventions in acute pain: a systematic review and meta-analysis . Pain . 2020;161(8):1698-1707. doi:10.1097/j.pain.0000000000001877

Rusch HL, Rosario M, Levison LM, et al. The effect of mindfulness meditation on sleep quality: a systematic review and meta-analysis of randomized controlled trials . Ann N Y Acad Sci . 2019;1445(1):5-16. doi.org/10.1111/nyas.13996

Villalba DK, Lindsay EK, Marsland AL, et al. Mindfulness training and systemic low-grade inflammation in stressed community adults: Evidence from two randomized controlled trials . PLoS One . 2019;14(7):e0219120. doi:10.1371/journal.pone.0219120

American Heart Association. Mindfulness shows promise as an effective intervention to lower blood pressure .

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 Quek FYX, Majeed NM, Kothari M, et al. Brief mindfulness breathing exercises and working memory capacity: findings from two experimental approaches . Brain Sci . 2021;11(2):175. doi:10.3390/brainsci11020175

Pozuelos JP, Mead BR, Rueda MR, et al. Short-term mindful breath awareness training improves inhibitory control and response monitoring . Prog Brain Res . 2019;244:137-163. doi:10.1016/bs.pbr.2018.10.019

Álvarez-Pérez Y, Rivero-Santana A, Perestelo-Pérez L, et al. Effectiveness of mantra-based meditation on mental health: a systematic review and meta-analysis . Int J Environ Res Public Health . 2022;19(6):3380. doi:10.3390/ijerph19063380

Ooi SL, Giovino M, Pak SC. Transcendental meditation for lowering blood pressure: an overview of systematic reviews and meta-analyses. Complement Ther Med . 2017;34:26-34. doi:10.1016/j.ctim.2017.07.008

Burke A, Lam CN, Stussman B, Yang H. Prevalence and patterns of use of mantra, mindfulness and spiritual meditation among adults in the United States . BMC Complement Altern Med . 2017;17(1):316. doi:10.1186/s12906-017-1827-8

Yoshida K, Takeda K, Kasai T, et al. Focused attention meditation training modifies neural activity and attention: longitudinal EEG data in non-meditators . Soc Cogn Affect Neurosci . 2020;15(2):215-224. doi:10.1093/scan/nsaa020

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Aksu Ç, Ayar D. The effects of visualization meditation on the depression, anxiety, stress and achievement motivation levels of nursing students . Nurse Education Today . 2023;120:105618. doi:10.1016/j.nedt.2022.105618

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Cearns M, Clark SR. The effects of dose, practice habits, and objects of focus on digital meditation effectiveness and adherence: Longitudinal study of 280,000 digital meditation sessions across 103 countries . J Med Internet Res . 2023;25:e43358. doi:10.2196/43358

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Carpena MX, Tavares PS, Menezes CB. The effect of a six-week focused meditation training on depression and anxiety symptoms in Brazilian university students with 6 and 12 months of follow-up . J Affect Disord . 2019;246:401-407. doi:10.1016/j.jad.2018.12.126

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By Lindsay Curtis Curtis is a writer with over 20 years of experience focused on mental health, sexual health, cancer care, and spinal health.

More From Forbes

Discovering the benefits of mindfulness and well-being in travel.

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People are looking to slow down and be mindful when they are traveling.

In an era where travel often means cramming itineraries with must-see sights and must-do activities, the concept of mindfulness and well-being can seem like an afterthought. However, incorporating these practices into travel can transform the experience, making it more enriching, fulfilling, and rejuvenating. Mindfulness, the practice of being fully present in the moment, along with a focus on overall well-being, can turn travel into a journey of both external discovery and internal growth.

Mindfulness enhances the travel experience by encouraging deeper engagement with the surroundings. Instead of rushing through landmarks and attractions, mindful travelers take the time to truly observe and appreciate each moment. This might mean savoring the flavors of a meal, feeling the textures of ancient stones, or listening to the local sounds. Such practices not only enrich the experience but also create lasting memories.

Travelers are looking for more mind and body connections when on vacation.

Travel, while exciting, can also be stressful. Navigating airports, adjusting to new time zones, and managing unexpected changes can all contribute to travel-related anxiety. Mindfulness practices, such as meditation and deep breathing, can significantly reduce this stress. By focusing on the present moment and accepting it without judgment, travelers can find calm amid the chaos.

Travel is not just about exploring new places; it’s also about self-discovery. Mindfulness and well-being practices encourage introspection and personal growth. By taking the time to reflect on experiences, travelers can gain insights into their values, beliefs, and aspirations.

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Incorporating mindfulness and well-being into travel can transform it from a mere act of visiting places to a profound journey of discovery and growth. By being present, reducing stress, maintaining physical health, fostering connections, and cultivating personal growth, travelers can enrich their experiences and return home with more than just souvenirs. They return with a sense of fulfillment, rejuvenation, and a deeper understanding of themselves and the world around them.

While this sounds appealing to many travelers, the question becomes how do I start the mindfulness journey.

Kripalu attracts both solo travelers and groups of friends.

A good entry point is visiting a wellness center that focuses on mindfulness and well-being to give travelers the tools to use in their lives and future trips. One such spot is the Kripalu Center for Yoga & Health , located in the serene Berkshire Mountains of Massachusetts.

The roots of Kripalu trace back to the teachings of Swami Kripalvananda, a renowned yoga master from India. His disciple, Amrit Desai, founded the original Kripalu ashram in Pennsylvania in 1966, naming it in honor of his guru. By 1983, the growing community moved to its current location in Stockbridge, Massachusetts. The move marked the beginning of Kripalu's transformation into a center for yoga, health, and wellness.

Over the years, Kripalu has expanded its offerings, which encompasses physical, mental, and spiritual health. The center offers a diverse array of programs, workshops, and retreats designed to cater to people at different stages of their wellness journey.

Yoga and Meditation

Kripalu is known for its yoga program.

At the heart of Kripalu’s offerings is its comprehensive yoga program. It’s one of the largest yoga retreat centers in North America. The practice encourages individuals to tune into their bodies and inner wisdom, fostering a deep sense of mindfulness and presence. Yoga classes are offered several times throughout the day (classes are offered for beginners, intermediate and advanced yogis). Some classes, like yoga dance, offer a playful take on the traditional practice.

Meditation is another cornerstone of the Kripalu experience. The center provides various meditation workshops and retreats, helping individuals cultivate inner peace, clarity, and resilience. Whether it's a silent meditation retreat or a guided mindfulness session like sound healing, Kripalu’s meditation programs offer opportunities for self-discovery and growth.

Hiking, kayaking and outdoor nature

Kayaking, hiking and nature walks are popular summer activities at Kripalu.

A big part of mindfulness is connecting with nature and Kripalu is situated on a sprawling campus that overlooks the serene Lake Mahkeenac, in the heart of the the Berkshires mountains. Activities change by the seasons with warm-weather offerings like kayaking, SUP, hiking and forest bathing and cold-weather activities like snow-shoeing, exploring the meditation garden and embarking on walking trails. One of the most rewarding aspects of travel is the connections made along the way—with people, cultures, and even oneself. Mindfulness enhances these connections by fostering empathy, open-mindedness, and genuine curiosity. By being fully present in interactions, travelers can forge deeper, more meaningful relationships with the people they meet. Engaging in the outdoor activities is a great way to connect with fellow travelers.

Community and Connection

Community is a big draw for people seeking mindfullness.

At its core, Kripalu is about community. Shared meals in the communal dining hall, group activities, and the simple act of being in a space dedicated to collective well-being create a profound sense of connection. Meeting and talking with other people interested in the practice of mindfulness and well-being creates a strong bond that many crave when on vacation or looking for a long weekend respite.

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The foundation of MindTravel Deep For Meditation is the use of binaural beats. This technology helps the brain generate the same wave patterns as experienced during meditation or sleep. These are the brain wave patterns that are key to reduced stress and anxiety and increased health, healing, and well-being. MindTravel Deep For Meditation integrates Alpha, Theta, and Delta patterned Binaural Beats in descending Hertz to stimulate and amplify brain waves.

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Mind Travel was created by composer and pianist Murray Hidary. His provocative, improvisational, real-time compositions with the piano and art projections -- inspired by theoretical physics and wisdom traditions -- take the audience on a transporting and expansive journey. It is an exploration in translating music into our daily thoughts, words and actions. To carry forward the lessons of music into our lives. To live with harmony, clarity and rhythm. read more

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The Best Way to Meditate Is in Your Personality

Are you meditating wrong? Hmmm

Wendy Rose Gould is a lifestyle reporter with over a decade of experience covering health and wellness topics.

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Something many don’t realize about meditation is that it comes in a plethora of forms. Sure, there’s the traditional practice of sitting cross-legged with your eyes closed and hands in prana mudra form, but that's just the tip of the meditation iceberg! From loving-kindness meditation to sound baths and even walking meditations, each type has its own spin to calming and focusing your mind , reducing stress, and enhancing your well-being. And if you find your meditation personality? Well, you might just find yourself becoming a regular practitioner.

Can Meditation Work for All Personality Types?

At its core, meditation is about observing your thoughts without judgment and staying present. It helps build emotional regularity and a healthier relationship with your mind so that you're not a victim to every negative or hurtful thought that passes, says meditation expert Murray Hidary .

However, meditation is not a one-size-fits-all technique. How you meditate relies on your personality. Do you feel more at peace by yourself? Does music calm you down easily? Is a quick walk in the park peaceful for you? Knowing the answers to these questions will help determine which meditation technique works best for you and your mind.

Choosing a Practice Based On Your “Meditation Personality”  

There’s no exact science to find the best meditation technique for your personality. Because, truly, how you meditate is a personal decision. But if you're a newbie to meditation and are unsure where to start—and which practice works best—we found the best meditation technique for every personality type.

For Introverts: Mindfulness Meditation

Introverts harness energy in their alone time and expend energy in social situations. As such, they may enjoy mindfulness meditation in a quiet, calm, and familiar setting. Mindfulness meditation involves paying attention to the present moment and focusing on the breath, body sensations, and sounds. It reduces stress, enhances self-awareness, and improves emotional regulation and mental clarity. 

To engage in mindfulness meditation, sit comfortably in a quiet space and close your eyes. Focus on your breath as you slowly inhale and exhale. Observe your thoughts without judgment, and try to redirect your breathing as you let the thought pass. 

Murray says that people who enjoy mindfulness meditation “often find satisfaction in the structured approach, which can help them gain insight into their thoughts and behaviors.” Plus, research has found that those who participate in mindfulness-based stress reduction (MBSR) enjoy reduced stress levels.

For Extroverts: Group Meditation

Extroverts thrive in the hustle and bustle of the world and fuel themselves through social interactions. That said, they still benefit from the calming and grounding effects of meditation but in a group or class setting. 

Group meditation involves meditating alongside others, usually in an in-person or virtual class aided by an instructor. Along with the therapeutic benefits, this group meditation fosters community and can deepen an extrovert's meditation experience through collective energy. Plus, it’s a great way for this social personality type to meet others interested in meditation and mindfulness too. 

For Creatives: Artful Meditation 

Creative people are often drawn to making things, be it painting, drawing, coloring, sewing, or beyond. There’s something innately therapeutic about diving into an art project for this personality type, and engaging in creative activities can help focus their mind and help them forget outside stressors. 

Artful meditation, or “meditative art,” fuses this creativity with mindfulness. It involves engaging in artistic activities like drawing, painting, or coloring while maintaining a meditative focus on the process. The form of practice boosts relaxation, provides an opportunity for self-expression, and encourages mindfulness. You don’t have to be an amazing artist to enjoy it either—it’s accessible and enjoyable for people of all skill levels.

For Music Lovers: Sound Baths 

Those drawn to music appreciate the combination of sounds coming together to create harmonies, rhythms, and vibrations. If that resonates with you, then consider sound baths, which can provide a deeply immersive and emotional experience. 

If you’re unfamiliar, a sound bath is a meditative experience where participants are “bathed”in sound waves produced by instruments like gongs, singing bowls , and chimes. Research has found that vibrations help reduce stress, improve emotional well-being, and enhance mental clarity. These classes are often led by an instructor and involve lying or sitting down with closed eyes while immersive sounds and vibrations wash over you.

“The right music can guide the experience and keep the listener ‘on the train’ and in the journey,” Murray notes. “The immersive experience of a musical meditation can help process emotions thereby reducing stress and cultivating connection with one’s self and others.” 

For Type A Personalities: Breathwork Meditation 

Type A personalities are always striving for order and are quick to accomplish any goal before them. This often leads them to burnout and perfectionism. Meditation can help assuage these pitfalls, particularly breathwork meditation.  

This meditation method focuses on controlling and manipulating breath to calm our bodies, minds, and emotional states. It’s also very structured and orderly, which can appeal to type A people, notes Pavel Stuchlik , a breathwork instructor and founder of NOA|AON. 

“One of the main things that we teach is something called instant presence, which is breathwork number one,” Stuchlik says. “Six seconds on inhale [and] six seconds on exhale out your nose.”

Another option is box breathing , which involves breathing in for six seconds, holding for six seconds, exhaling for six seconds, holding for six seconds, and repeating. 

For Type B Personalities: Walking Meditation  

Type B personalities are pretty relaxed, easy-going, patient, and adaptable. They benefit from flexible and open-ended practices that allow for exploration and creativity. And walking meditation—either through nature or around the block—offers exactly that. 

“Walking meditation combines movement with mindfulness, focusing on the sensations of walking, such as the feel of the ground underfoot and the rhythm of the steps,” Murray explains. “It can also create a deeper connection with one's surroundings as you walk through the landscape.” 

Walking meditation also takes the practice of meditation out into the world, helping integrate mindfulness into daily activities. This makes it a practical and dynamic form of practice. 

For Pessimists: Loving-Kindness Meditation  

Pessimists typically have a “glass half full” mentality as they navigate life, often focusing on the downsides versus the positives. While this arguably realistic POV isn’t all bad, it’s important to find the beauty in yourself and the world around you. Enter: Loving-Kindness Meditation. 

This form of meditation involves cultivating feelings of compassion, kindness, and goodwill toward yourself and others. For pessimists—who may struggle with negative self-talk and skepticism towards others—loving-kindness meditation offers a structured practice to cultivate positive emotions and empathy . Over time, it can help soften inner criticism, foster resilience, and promote a more compassionate worldview.

To practice, sit quietly, focus on feelings of love and compassion, and repeat phrases like “May I be happy, may others be happy.” As you practice, allow these sentiments to grow. 

For Optimists: Affirmation Meditation 

By their very nature, optimists tend to see the brighter side of situations, expecting favorable outcomes and maintaining a hopeful attitude. For them, affirmation meditation is a form of meditation that can help reinforce their positive beliefs and further cultivate that optimism. 

Affirmation meditation involves repeating positive statements aloud or silently. These may be phrases like “I am capable,” “I attract positive experiences,” or “I trust in my ability to overcome challenges.” By consciously affirming uplifting statements, optimists strengthen their positive mindset, enjoy a nice boost to their self-esteem , and sustain their natural inclination towards seeing possibilities and opportunities.

For the Easily Distracted: Guided Meditation 

If you find it difficult to sit still or are easily distracted, you may get the most bang out of a guided meditation. This structured approach allows you to show up and follow instructions.

“In guided meditation, a narrator guides the practitioner through the meditation, often focusing on relaxation, visualization , or specific themes like gratitude or compassion,” Murray says. “Guided voice meditation provides a clear framework and can be easier to follow, making it accessible for people new to meditation or those who find it difficult to focus on their own.” 

Final Thoughts

Ultimately, the best type of meditation for you is the one that you personally enjoy and benefit from practicing. Try a few different types and see what feels right. You may also find that having a few variations in your back pocket allows you to keep things varied in your day-to-day life.

Chiesa, A., & Serretti, A. (2009). Mindfulness-based stress reduction for stress management in healthy people: A review and meta-analysis .  The Journal of Alternative and Complementary Medicine ,  15 (5), 593–600. https://doi.org/10.1089/acm.2008.0495

Bartel, L., & Mosabbir, A. (2021). Possible mechanisms for the effects of sound vibration on human health .  Healthcare ,  9 (5), 597. https://doi.org/10.3390/healthcare9050597

By Wendy Rose Gould Wendy Rose Gould is a lifestyle reporter with over a decade of experience covering health and wellness topics.