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Meditation holds the potential to help treat children suffering from traumas, difficult diagnoses or other stressors

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Meditation holds the potential to help treat children suffering from traumas, difficult diagnoses or other stressors

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Here’s what happened at one elementary school that made meditation part of its curriculum.

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Meditation and mindfulness techiques are becoming increasingly common in school settings. Alexander Egizarov/EyeEm

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Here’s what happened at one elementary school that made meditation part of its curriculum.

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Lifestyles

6 practical steps to boost your child’s immune system

10 different types of meditation—and which one is right for you

10 different types of meditation—and which one is right for you

Self-care can be a key strategy for getting through tough times, such as a global pandemic. Meditation is one practice that has been relied upon by people for centuries and across various cultures.

Sunday Citizen compiled a list of 10 different types of meditation, using information from health and wellness sites, research studies, and more. One thing to remember when beginning to practice meditation is that mastery is not necessary right away. If you don’t meditate, or only do so sporadically, any increase in frequency or duration could have a positive impact. Keep in mind, there is no one way to meditate.

Those who are a bit type A may have trouble slowing down—for them, a meditation practice like kundalini or tai chi that integrates movement may be the ticket. Other types demand quiet and sitting still. All forms of meditation have benefits for mental and physical health. For those who need guidance, there’s likely an app for that. Some are 100% free, while others may be subscription-based. Some apps don’t stop at meditation, but also offer tips and tools for other ways of self-care. You can even connect with a Japanese monk via Zoom for a meditation session.

Meditation may have started as early as 5000 B.C., but no matter how long, the practice has become more popular as people look for non-pharmaceutical ways to boost their mental health. Different variations on the practice have been developed throughout the world, including India, China, and Japan. Some are associated with spiritual practices including Hinduism, Taoism, and Buddhism, while others are secular.

Over time, more people were exposed to the practice via the publishing of books including “Siddhartha,” “The Tibetan Book of the Dead,” and “The Dharma Bums.” Researchers started exploring the impact of meditation on the brain in the ’50s. Beginning in the late ’70s, researchers noted that mindfulness meditation was an effective practice to help manage chronic disease. By the time Deepak Chopra opened his Center for Wellbeing in 1996, meditation was becoming mainstream.

Continue reading to find the type of meditation that’s suited to your personality, energy levels, and goals.

Sunday Citizen

Mindfulness

Jon Kabat-Zinn created his Mindfulness-Based Stress Reduction program in 1979, making this type of meditation one of the newer options available. Because the tactics of the program were adopted outside of the meditation world by therapists and medical professionals, it is one of the more well-known options. By focusing on the present, instead of spiraling into thoughts about the past or future, people who utilize this technique can manage anxiety and concentration virtually anywhere, anytime.

fizkes // Shutterstock

Loving-kindness aka Metta

Anyone who’s ever dealt with anger or resentment may benefit from this practice, which focuses on compassion for and acceptance of self, and then people and/or situations outside of ourselves, including (and sometimes especially) those that aggravate or hurt us. The idea is that until we love ourselves, we can’t extend love to others. This type of meditation can also help with anxiety and PTSD.

Microgen // Shutterstock

Guided

Even though this practice necessitates a guide, apps and the advent of video calls have made guided meditation available to almost anyone, anytime, via both live sessions and recordings. Anxiety, depression, pain, and insomnia are just a few of the conditions that can be helped via this practice.

LOLA61 // Shutterstock

Movement

Perfect for those who struggle to sit still, this type of meditation uses movement—yoga, tai chi, gi gong, kundalini, and others—to calm the mind. The practice doesn’t require being solitary, and it is often experienced in a group setting. With the recent popularity of Zoom classes, people can join others from their own homes or a community space.

insta_photos // Shutterstock

Kundalini

Because there are poses and mantras to learn for this practice, you’ll want training at first, but once you know the basics, you can use kundalini to manage stress and boost body awareness, in addition to getting stronger and minimizing pain.

Alla - Din // Shutterstock

Body scan

Those who struggle with sleep might want to try this practice, which involves scanning the body for areas of stress or pain. Intentionally tensing those parts, then releasing the stress, is often part of the experience.

Koldunov // Shutterstock

Focused

Because this practice asks that we focus on something external—breath, sounds, mala beads, or something else—rather than trying to empty our minds, this can be an effective option for those experiencing “monkey mind,” a Buddhist term that describes restlessness or confusion. Success begins with short sessions whenever you have time, making this type of meditation perfect for busy lives.

Luna Vandoorne // Shutterstock

Visualization

Picturing an intended result—peaceful scenes to create calm or success in a specific situation—is one possible focus of visualization. Beyond visuals, this practice can include integrating all five senses.

lkoimages // Shutterstock

Mantra

Who hasn’t heard the word “om,” even if you don’t meditate? This practice, which has Hindu and Buddhist origins, uses words or phrases to focus attention. Because of the auditory component, this is likely a type of meditation you’ll do in privacy (though it is done in classes, too), making it a practice you can commit to daily at no cost.

Anatoliy Karlyuk // Shutterstock

Vipassana

Because this type of meditation requires participants to remain silent for 10 days, using body scans to stay focused and ignore pain, it requires a much higher level of commitment than others. The benefits of the practice were explored in the documentary “The Dhamma Brothers.” The film shows how this practice helped incarcerated men at a high-security facility in Alabama face their trauma and past actions. Others have used the practice to help with recovery from substance abuse.

SantiPhotoSS // Shutterstock

Focused

Because this practice asks that we focus on something external—breath, sounds, mala beads, or something else—rather than trying to empty our minds, this can be an effective option for those experiencing “monkey mind,” a Buddhist term that describes restlessness or confusion. Success begins with short sessions whenever you have time, making this type of meditation perfect for busy lives.

Luna Vandoorne // Shutterstock

Visualization

Picturing an intended result—peaceful scenes to create calm or success in a specific situation—is one possible focus of visualization. Beyond visuals, this practice can include integrating all five senses.

lkoimages // Shutterstock

Mantra

Who hasn’t heard the word “om,” even if you don’t meditate? This practice, which has Hindu and Buddhist origins, uses words or phrases to focus attention. Because of the auditory component, this is likely a type of meditation you’ll do in privacy (though it is done in classes, too), making it a practice you can commit to daily at no cost.

Anatoliy Karlyuk // Shutterstock

Vipassana

Because this type of meditation requires participants to remain silent for 10 days, using body scans to stay focused and ignore pain, it requires a much higher level of commitment than others. The benefits of the practice were explored in the documentary “The Dhamma Brothers.” The film shows how this practice helped incarcerated men at a high-security facility in Alabama face their trauma and past actions. Others have used the practice to help with recovery from substance abuse.

SantiPhotoSS // Shutterstock

Mindfulness

Jon Kabat-Zinn created his Mindfulness-Based Stress Reduction program in 1979, making this type of meditation one of the newer options available. Because the tactics of the program were adopted outside of the meditation world by therapists and medical professionals, it is one of the more well-known options. By focusing on the present, instead of spiraling into thoughts about the past or future, people who utilize this technique can manage anxiety and concentration virtually anywhere, anytime.

fizkes // Shutterstock

Loving-kindness aka Metta

Anyone who’s ever dealt with anger or resentment may benefit from this practice, which focuses on compassion for and acceptance of self, and then people and/or situations outside of ourselves, including (and sometimes especially) those that aggravate or hurt us. The idea is that until we love ourselves, we can’t extend love to others. This type of meditation can also help with anxiety and PTSD.

Microgen // Shutterstock

Guided

Even though this practice necessitates a guide, apps and the advent of video calls have made guided meditation available to almost anyone, anytime, via both live sessions and recordings. Anxiety, depression, pain, and insomnia are just a few of the conditions that can be helped via this practice.

LOLA61 // Shutterstock

Movement

Perfect for those who struggle to sit still, this type of meditation uses movement—yoga, tai chi, gi gong, kundalini, and others—to calm the mind. The practice doesn’t require being solitary, and it is often experienced in a group setting. With the recent popularity of Zoom classes, people can join others from their own homes or a community space.

insta_photos // Shutterstock

Kundalini

Because there are poses and mantras to learn for this practice, you’ll want training at first, but once you know the basics, you can use kundalini to manage stress and boost body awareness, in addition to getting stronger and minimizing pain.

Alla - Din // Shutterstock

Body scan

Those who struggle with sleep might want to try this practice, which involves scanning the body for areas of stress or pain. Intentionally tensing those parts, then releasing the stress, is often part of the experience.

Koldunov // Shutterstock

Vipassana

Because this type of meditation requires participants to remain silent for 10 days, using body scans to stay focused and ignore pain, it requires a much higher level of commitment than others. The benefits of the practice were explored in the documentary “The Dhamma Brothers.” The film shows how this practice helped incarcerated men at a high-security facility in Alabama face their trauma and past actions. Others have used the practice to help with recovery from substance abuse.

SantiPhotoSS // Shutterstock

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Baltimore students get meditation, not detention

Here’s what happened at one elementary school that made meditation part of its curriculum.

10 different types of meditation—and which one is right for you

Sunday Citizen compiled a list of 10 different types of meditation, using information from wellness sites, research studies, and more.

Baltimore students get meditation, not detention

Here’s what happened at one elementary school that made meditation part of its curriculum.

10 different types of meditation—and which one is right for you

Sunday Citizen compiled a list of 10 different types of meditation, using information from wellness sites, research studies, and more.

10 different types of meditation—and which one is right for you

Sunday Citizen compiled a list of 10 different types of meditation, using information from wellness sites, research studies, and more.

Baltimore students get meditation, not detention

Here’s what happened at one elementary school that made meditation part of its curriculum.

10 different types of meditation—and which one is right for you

Sunday Citizen compiled a list of 10 different types of meditation, using information from wellness sites, research studies, and more.

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Country United States of AmericaUS Virgin IslandsUnited States Minor Outlying IslandsCanadaMexico, United Mexican StatesBahamas, Commonwealth of theCuba, Republic ofDominican RepublicHaiti, Republic ofJamaicaAfghanistanAlbania, People's Socialist Republic ofAlgeria, People's Democratic Republic ofAmerican SamoaAndorra, Principality ofAngola, Republic ofAnguillaAntarctica (the territory South of 60 deg S)Antigua and BarbudaArgentina, Argentine RepublicArmeniaArubaAustralia, Commonwealth ofAustria, Republic ofAzerbaijan, Republic ofBahrain, Kingdom ofBangladesh, People's Republic ofBarbadosBelarusBelgium, Kingdom ofBelizeBenin, People's Republic ofBermudaBhutan, Kingdom ofBolivia, Republic ofBosnia and HerzegovinaBotswana, Republic ofBouvet Island (Bouvetoya)Brazil, Federative Republic ofBritish Indian Ocean Territory (Chagos Archipelago)British Virgin IslandsBrunei DarussalamBulgaria, People's Republic ofBurkina FasoBurundi, Republic ofCambodia, Kingdom ofCameroon, United Republic ofCape Verde, Republic ofCayman IslandsCentral African RepublicChad, Republic ofChile, Republic ofChina, People's Republic ofChristmas IslandCocos (Keeling) IslandsColombia, Republic ofComoros, Union of theCongo, Democratic Republic ofCongo, People's Republic ofCook IslandsCosta Rica, Republic ofCote D'Ivoire, Ivory Coast, Republic of theCyprus, Republic ofCzech RepublicDenmark, Kingdom ofDjibouti, Republic ofDominica, Commonwealth ofEcuador, Republic ofEgypt, Arab Republic ofEl Salvador, Republic ofEquatorial Guinea, Republic ofEritreaEstoniaEthiopiaFaeroe IslandsFalkland Islands (Malvinas)Fiji, Republic of the Fiji IslandsFinland, Republic ofFrance, French RepublicFrench GuianaFrench PolynesiaFrench Southern TerritoriesGabon, Gabonese RepublicGambia, Republic of theGeorgiaGermanyGhana, Republic ofGibraltarGreece, Hellenic RepublicGreenlandGrenadaGuadaloupeGuamGuatemala, Republic ofGuinea, Revolutionary People's Rep'c ofGuinea-Bissau, Republic ofGuyana, Republic ofHeard and McDonald IslandsHoly See (Vatican City State)Honduras, Republic ofHong Kong, Special Administrative Region of ChinaHrvatska (Croatia)Hungary, Hungarian People's RepublicIceland, Republic ofIndia, Republic ofIndonesia, Republic ofIran, Islamic Republic ofIraq, Republic ofIrelandIsrael, State ofItaly, Italian RepublicJapanJordan, Hashemite Kingdom ofKazakhstan, Republic ofKenya, Republic ofKiribati, Republic ofKorea, Democratic People's Republic ofKorea, Republic ofKuwait, State ofKyrgyz RepublicLao People's Democratic RepublicLatviaLebanon, Lebanese RepublicLesotho, Kingdom ofLiberia, Republic ofLibyan Arab JamahiriyaLiechtenstein, Principality ofLithuaniaLuxembourg, Grand Duchy ofMacao, Special Administrative Region of ChinaMacedonia, the former Yugoslav Republic ofMadagascar, Republic ofMalawi, Republic ofMalaysiaMaldives, Republic ofMali, Republic ofMalta, Republic ofMarshall IslandsMartiniqueMauritania, Islamic Republic ofMauritiusMayotteMicronesia, Federated States ofMoldova, Republic ofMonaco, Principality ofMongolia, Mongolian People's RepublicMontserratMorocco, Kingdom ofMozambique, People's Republic ofMyanmarNamibiaNauru, Republic ofNepal, Kingdom ofNetherlands AntillesNetherlands, Kingdom of theNew CaledoniaNew ZealandNicaragua, Republic ofNiger, Republic of theNigeria, Federal Republic ofNiue, Republic ofNorfolk IslandNorthern Mariana IslandsNorway, Kingdom ofOman, Sultanate ofPakistan, Islamic Republic ofPalauPalestinian Territory, OccupiedPanama, Republic ofPapua New GuineaParaguay, Republic ofPeru, Republic ofPhilippines, Republic of thePitcairn IslandPoland, Polish People's RepublicPortugal, Portuguese RepublicPuerto RicoQatar, State ofReunionRomania, Socialist Republic ofRussian FederationRwanda, Rwandese RepublicSamoa, Independent State ofSan Marino, Republic ofSao Tome and Principe, Democratic Republic ofSaudi Arabia, Kingdom ofSenegal, Republic ofSerbia and MontenegroSeychelles, Republic ofSierra Leone, Republic ofSingapore, Republic ofSlovakia (Slovak Republic)SloveniaSolomon IslandsSomalia, Somali RepublicSouth Africa, Republic ofSouth Georgia and the South Sandwich IslandsSpain, Spanish StateSri Lanka, Democratic Socialist Republic ofSt. HelenaSt. Kitts and NevisSt. LuciaSt. Pierre and MiquelonSt. Vincent and the GrenadinesSudan, Democratic Republic of theSuriname, Republic ofSvalbard & Jan Mayen IslandsSwaziland, Kingdom ofSweden, Kingdom ofSwitzerland, Swiss ConfederationSyrian Arab RepublicTaiwan, Province of ChinaTajikistanTanzania, United Republic ofThailand, Kingdom ofTimor-Leste, Democratic Republic ofTogo, Togolese RepublicTokelau (Tokelau Islands)Tonga, Kingdom ofTrinidad and Tobago, Republic ofTunisia, Republic ofTurkey, Republic ofTurkmenistanTurks and Caicos IslandsTuvaluUganda, Republic ofUkraineUnited Arab EmiratesUnited Kingdom of Great Britain & N. IrelandUruguay, Eastern Republic ofUzbekistanVanuatuVenezuela, Bolivarian Republic ofViet Nam, Socialist Republic ofWallis and Futuna IslandsWestern SaharaYemenZambia, Republic ofZimbabwe

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United States of AmericaUS Virgin IslandsUnited States Minor Outlying IslandsCanadaMexico, United Mexican StatesBahamas, Commonwealth of theCuba, Republic ofDominican RepublicHaiti, Republic ofJamaicaAfghanistanAlbania, People's Socialist Republic ofAlgeria, People's Democratic Republic ofAmerican SamoaAndorra, Principality ofAngola, Republic ofAnguillaAntarctica (the territory South of 60 deg S)Antigua and BarbudaArgentina, Argentine RepublicArmeniaArubaAustralia, Commonwealth ofAustria, Republic ofAzerbaijan, Republic ofBahrain, Kingdom ofBangladesh, People's Republic ofBarbadosBelarusBelgium, Kingdom ofBelizeBenin, People's Republic ofBermudaBhutan, Kingdom ofBolivia, Republic ofBosnia and HerzegovinaBotswana, Republic ofBouvet Island (Bouvetoya)Brazil, Federative Republic ofBritish Indian Ocean Territory (Chagos Archipelago)British Virgin IslandsBrunei DarussalamBulgaria, People's Republic ofBurkina FasoBurundi, Republic ofCambodia, Kingdom ofCameroon, United Republic ofCape Verde, Republic ofCayman IslandsCentral African RepublicChad, Republic ofChile, Republic ofChina, People's Republic ofChristmas IslandCocos (Keeling) IslandsColombia, Republic ofComoros, Union of theCongo, Democratic Republic ofCongo, People's Republic ofCook IslandsCosta Rica, Republic ofCote D'Ivoire, Ivory Coast, Republic of theCyprus, Republic ofCzech RepublicDenmark, Kingdom ofDjibouti, Republic ofDominica, Commonwealth ofEcuador, Republic ofEgypt, Arab Republic ofEl Salvador, Republic ofEquatorial Guinea, Republic ofEritreaEstoniaEthiopiaFaeroe IslandsFalkland Islands (Malvinas)Fiji, Republic of the Fiji IslandsFinland, Republic ofFrance, French RepublicFrench GuianaFrench PolynesiaFrench Southern TerritoriesGabon, Gabonese RepublicGambia, Republic of theGeorgiaGermanyGhana, Republic ofGibraltarGreece, Hellenic RepublicGreenlandGrenadaGuadaloupeGuamGuatemala, Republic ofGuinea, Revolutionary People's Rep'c ofGuinea-Bissau, Republic ofGuyana, Republic ofHeard and McDonald IslandsHoly See (Vatican City State)Honduras, Republic ofHong Kong, Special Administrative Region of ChinaHrvatska (Croatia)Hungary, Hungarian People's RepublicIceland, Republic ofIndia, Republic ofIndonesia, Republic ofIran, Islamic Republic ofIraq, Republic ofIrelandIsrael, State ofItaly, Italian RepublicJapanJordan, Hashemite Kingdom ofKazakhstan, Republic ofKenya, Republic ofKiribati, Republic ofKorea, Democratic People's Republic ofKorea, Republic ofKuwait, State ofKyrgyz RepublicLao People's Democratic RepublicLatviaLebanon, Lebanese RepublicLesotho, Kingdom ofLiberia, Republic ofLibyan Arab JamahiriyaLiechtenstein, Principality ofLithuaniaLuxembourg, Grand Duchy ofMacao, Special Administrative Region of ChinaMacedonia, the former Yugoslav Republic ofMadagascar, Republic ofMalawi, Republic ofMalaysiaMaldives, Republic ofMali, Republic ofMalta, Republic ofMarshall IslandsMartiniqueMauritania, Islamic Republic ofMauritiusMayotteMicronesia, Federated States ofMoldova, Republic ofMonaco, Principality ofMongolia, Mongolian People's RepublicMontserratMorocco, Kingdom ofMozambique, People's Republic ofMyanmarNamibiaNauru, Republic ofNepal, Kingdom ofNetherlands AntillesNetherlands, Kingdom of theNew CaledoniaNew ZealandNicaragua, Republic ofNiger, Republic of theNigeria, Federal Republic ofNiue, Republic ofNorfolk IslandNorthern Mariana IslandsNorway, Kingdom ofOman, Sultanate ofPakistan, Islamic Republic ofPalauPalestinian Territory, OccupiedPanama, Republic ofPapua New GuineaParaguay, Republic ofPeru, Republic ofPhilippines, Republic of thePitcairn IslandPoland, Polish People's RepublicPortugal, Portuguese RepublicPuerto RicoQatar, State ofReunionRomania, Socialist Republic ofRussian FederationRwanda, Rwandese RepublicSamoa, Independent State ofSan Marino, Republic ofSao Tome and Principe, Democratic Republic ofSaudi Arabia, Kingdom ofSenegal, Republic ofSerbia and MontenegroSeychelles, Republic ofSierra Leone, Republic ofSingapore, Republic ofSlovakia (Slovak Republic)SloveniaSolomon IslandsSomalia, Somali RepublicSouth Africa, Republic ofSouth Georgia and the South Sandwich IslandsSpain, Spanish StateSri Lanka, Democratic Socialist Republic ofSt. HelenaSt. Kitts and NevisSt. LuciaSt. Pierre and MiquelonSt. Vincent and the GrenadinesSudan, Democratic Republic of theSuriname, Republic ofSvalbard & Jan Mayen IslandsSwaziland, Kingdom ofSweden, Kingdom ofSwitzerland, Swiss ConfederationSyrian Arab RepublicTaiwan, Province of ChinaTajikistanTanzania, United Republic ofThailand, Kingdom ofTimor-Leste, Democratic Republic ofTogo, Togolese RepublicTokelau (Tokelau Islands)Tonga, Kingdom ofTrinidad and Tobago, Republic ofTunisia, Republic ofTurkey, Republic ofTurkmenistanTurks and Caicos IslandsTuvaluUganda, Republic ofUkraineUnited Arab EmiratesUnited Kingdom of Great Britain & N. IrelandUruguay, Eastern Republic ofUzbekistanVanuatuVenezuela, Bolivarian Republic ofViet Nam, Socialist Republic ofWallis and Futuna IslandsWestern SaharaYemenZambia, Republic ofZimbabwe

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