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9 Meditations for inner stability

— Dr. Eivor G Johansson | Read time 2.5 min

9 Meditations for inner stability and increased strength. How do you know which practice is right for you? Try different meditation techniques, and simply let your heart and gut guide you towards what feels comfortable and encouraging to practice. Meditation is a very simple, accessible way to ground yourself and bring you back in touch with yourself, and all others that cross your path.  

1.  Mindfulness Meditation

Mindfulness meditation originates from Buddhist teachings and is the most popular meditation technique in the West. In mindfulness meditation you pay attention to your thoughts, you don’t judge or become involved. You simply observe and stay in equanimity. This type of meditation is good for people who don’t have a teacher to guide them, as it can be easily practiced alone.

2.  Spiritual Meditation

Spiritual meditation is used in Eastern religions and the Christian faith. It’s similar to prayer in that you go inside and seek a deeper connection with your God or Universe. Perhaps essential oils like frankincense, myrrh, and sage can be used to heighten your spiritual experience. Spiritual meditation is beneficial for those who thrive in silence and seek spiritual growth.

3.  Focused Meditation

Focused meditation involves concentration using any of the five senses. You may focus on your breath, or external influences to help focus your attention. Ex: Try using a candle, listening to a gong, or staring at a candle flame. Very simple in theory, but perhaps difficult for beginners to hold their focus for longer than a few minutes. If your mind does wander, come back to the practice and refocus.

4.  Movement Meditation

This practice may include walking in nature, gardening, qigong, and other gentle forms of motion. It’s an active form of meditation where the movement guides you. It’s good for people who find peace in action and prefer to let their minds wander.

5.  Mantra Meditation

Mantra meditation uses a repetitive sound to focus on. It can be a word, phrase, or sound, such as the popular “OM.” This is also a good practice for people who don’t like silence and enjoy repetition.

6. Transcendental Meditation

TM Transcendental Meditation is a popular type of meditation that is based on a mantra and it has been the subject of studies in the scientific community. This practice is for those who like structure and are serious about maintaining a meditation practice.

7.  Progressive Relaxation – Body Scan

This progressive relaxation is a practice aimed at reducing tension in the body and promoting relaxation. This form of meditation involves slowly tightening and relaxing one muscle group at a time throughout the body. You may be encouraged to imagine a gentle wave flowing through your body to help release any tension. This is often used to relieve stress and unwind before bedtime.

8.  Loving-Kindness Meditation

Loving-kindness meditation is used to strengthen feelings of compassion, kindness, and acceptance toward oneself and others. It typically involves opening the mind to receive love from others and then sending a series of good wishes to loved ones, friends, acquaintances, and all living beings. It’s ideal for those holding feelings of anger or resentment.

9.  Visualization Meditation 

Holographic Visualization meditation is a technique focused on enhancing feelings of relaxation, peace, and calmness by mental imagery. Use ALL five senses to add as much detail as possible. Segment Intending and Priming your day is imagining yourself succeeding at specific goals, which is intended to increase focus and motivation. Many people such as athletes, and business people use visualization meditation to boost their goals, mood, reduce stress levels, and promote inner peace.

Meditation for Beginners (3-6 min)

  • Start by taking a seat. It can be on a chair, or on the floor. The key thing is to be comfortable.
  • Pay attention to your lower body. Make sure your knees are at the same level or below your hips. If you’re seated, have your feet touch the floor.
  • Focus on the upper half of your body. The upper part of your arms should be parallel with your torso, to keep you from hunching over or being too stiff.
  • Focus on your head and eyes. Drop your chin slightly and allow your gaze to lower. Let your eyes close and relax.
  • Pay attention to your mind and body. Notice points of contact with your feet touching the floor or feel your bottom touching your chair.
  • Pay attention to your breath going in and out, in a harmonious rhythm. Notice your thoughts flowing, and just accept and breathe through them.
  • Now, let’s take one last deep breath. In – and fully out, and open your eyes.


The purpose of meditation is to be able to access the Alpha frequency to live from your heart vs. your mind. Extensive scientific research shows that over time you will be able to access Alpha anytime you like and to stay calm, make smarter decisions, live in peace, and have greater health, and much more. 

Editor’s Note: The information in this article is intended for your educational use only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition and before undertaking any well-being and health programs.


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