MARCH 2020 • 37

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Fidgety and active. Can’t sit

still? A moving meditation is perfect

for you. This active form of quieting

the mind was traditionally practiced in

a labyrinth or Japanese garden, but you

can do it anywhere that’s peaceful

and relatively flat. Avoid rocky or rugged

terrain where your concentration will

be divided—the goal is to quiet your

mind, not go for a vigorous hike. Start

on a path that’s about 40 feet long.

With your eyes downcast, walk slowly

to the end of the path, come to a full

stop, turn around, and walk back again.

Keep walking back and forth, making

your steps conscious and deliberate.

Focus your attention on your breath,

the movement of your legs, the feeling

of your feet contacting the ground, and

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Focused and disciplined. Ultra-

focused by nature? Try a meditation

practice that involves concentrating

on something, using one of your five

senses. The yogic practice of trataka

involves gazing at a single point. It’s also

said to protect vision, improve memory,

and promote intuition. To start, sit with

your back straight and choose an object,

such as a candle flame, on which to

focus. It should be about two or three

feet away, and more or less level with

your eyes. Gaze softly but intently, until

your mind begins to still. If your mind

does wander, just return your attention

to the object and continue. Start at 5–10

minutes, working up to 20 minutes. For

more detailed instructions, check out

“trataka” at yogaindailylife.org.

Pure

Zen

LEARN HOW TO PERSONALIZE YOUR MEDITATION PRACTICE WITH

THESE SEVEN VARIETIES TO SUIT YOUR STYLE

BY LISA TURNER

Y

ou know meditation is good for you. Studies show that it can relieve stress,

improve concentration, increase energy, and encourage a sense of well-being.

But if you’ve never had success sitting still or quieting your mind, you may need a

different approach. Check out this guide to seven different styles—one for every

personality or need.