04.2 · Meditation Training

Meditation Guide

Build Systematic Meditation Pathway Navigation · Five Categories of Meditation Methods & Applications

5
Meditation Categories
Scientific
Evidence Support
Systematic
Pathway Navigation
🧘
🎯
💗
🔮
💪
🌬️
💡

Core Meditation Training Philosophy

Build systematic meditation pathway navigation, covering five categories, typical methods, operational points, and evidence levels. Applicable for emotional regulation, focus training, sleep recovery, and metacognitive development.

Five Meditation Categories

🧘

Concentration Type

Using "present moment" as anchor to stabilize mind
Type
Typical Method
Key Operations
Scientific Position
Mindfulness Meditation
Focus on breath, thoughts, present sensations
Non-judgmental, acceptance, awareness
Widely used in psychiatry & psychotherapy
Vipassana Meditation
Observe body sensations & mental changes
Scanning, observing, silence
Buddhist foundation, strong emotional stability
Breath Counting
Count numbers after inhale and exhale
Counting, delaying, focusing
Simplified "Anapanasati" method
💗

Emotional Compassion Type

Loving-kindness to heal inner relationships
Type
Typical Method
Key Operations
Scientific Position
Loving-kindness Meditation
Imagine others, send blessings to others
"May you be peaceful" "May I be free"
Assists emotional recovery & relationships
Compassion Meditation
Express love & compassion to self or others
Compassion, forgiveness, self-other unity
Obvious psychological trauma recovery effects
🔮

Sound-Guided Type

Enter deep relaxation through language/mantras
Type
Typical Method
Key Operations
Scientific Position
Transcendental Meditation
Repeat mantras (personalized phrases)
Silent repetition, resonance
Vedic system, advanced guidance
Guided Audio Meditation
Listen to instructor's voice guidance
Relaxation, enter imagery, auditory-led
Highly popular, easy entry
💪

Body Relaxation Type

Enter "tranquil" state through muscle/movement
Type
Key Operations
Scientific Position
Progressive Muscle Relaxation
Local tension→relaxation alternating scan
Clinically used for anxiety, sleep disorders
Tai Chi/Yoga
Slow movements, breath sync, moving meditation
"Stillness in motion", improves cardio & flexibility
Qigong/Sitting Meditation
Easy to use, suitable for Eastern cultural background
Large individual differences, inconsistent scientific evidence
🌬️

Breathing Rhythm Type

Control breathing→activate parasympathetic nervous system
Method Name
Rhythm Structure
Purpose
Evidence Level
4-7-8 Breathing
Inhale 4-Hold 7-Exhale 8
Pre-sleep calming, anxiety relief
Medical recommendation level
Box Breathing
Inhale-Hold-Exhale-Hold (4 seconds each)
Balanced regulation, emotional fluctuation recovery
Commonly used in high-performance training
Slow Breathing
Less than 6 times per minute
Blood pressure reduction, heart rate variability improvement
Most evidence-supported

Core Reminders: Avoid Misconceptions

⚠️

Meditation ≠ Emptying Mind

Emptying is a "state", meditation is a "skill"

🔬

Meditation ≠ Mysticism

Most are now included in psychotherapy & medical categories

🔄

Requires Practice

All methods need **practice**, **feedback**, ritualization

📅

Daily Routine

10-15 minutes daily practice beats occasional deep experiences

Recommend mastering at least one method from each type to form multi-channel regulation ability

Meditation Practice Guide

🌱

Beginner (0-3 months)

Recommended Methods

  • Guided audio meditation (easy entry)
  • Breath counting (simple and practical)
  • Progressive muscle relaxation (body-oriented)

Practice Suggestions

  • 5-10 minutes daily, fixed time
  • Choose quiet, comfortable environment
  • Use meditation apps for guidance
  • Record practice feelings and changes
🌿

Intermediate (3-12 months)

Recommended Methods

  • Mindfulness meditation (enhance awareness)
  • Loving-kindness meditation (improve relationships)
  • 4-7-8 breathing (emotional regulation)

Practice Suggestions

  • Extend to 10-20 minutes
  • Try different types of methods
  • Integrate mindfulness into daily activities
  • Join meditation groups or classes
🌳

Advanced (1+ years)

Recommended Methods

  • Vipassana meditation (deep self-insight)
  • Transcendental meditation (consciousness state exploration)
  • Moving meditation (Tai Chi, Yoga)

Practice Suggestions

  • Establish personal meditation system
  • Study meditation theory in depth
  • Guide others in meditation practice
  • Attend advanced workshops

Meditation Method Application Scenarios

😰

Stress & Anxiety

Recommended Methods

  • 4-7-8 breathing - Quick calming
  • Progressive muscle relaxation - Body tension
  • Mindfulness meditation - Mental calmness
😴

Sleep Recovery

Recommended Methods

  • Guided audio meditation - Sleep induction
  • Slow breathing - Body-mind relaxation
  • Body scanning - Muscle relaxation
🎯

Focus Training

Recommended Methods

  • Breath counting - Attention concentration
  • Mindfulness meditation - Awareness training
  • Box breathing - Mental balance
💗

Emotional Regulation

Recommended Methods

  • Loving-kindness meditation - Negative emotions
  • Compassion meditation - Interpersonal conflicts
  • Vipassana meditation - Emotional awareness

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