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When people think of mindfulness and mediation, they typically think of the seated version. Up until now we have sought to debunk this as your only option, because let’s be honest, it isn’t for everyone. However, you also really don’t know that until you try it! Here is a very interesting article (an oldie but goodie!) explaining how different types of seated meditation have altogether different effects on different parts of the brain.
Today, we’ll take a look at three types of seated meditation: Awareness Meditation, Non-Judgment Meditation and Metta Meditation. Track Your Progress! We urge you to stick with all our past mini resolutions, too. Use our new log to to track all your progress! Questions? Email your Motivated Mondays Coach Michele at [email protected]. If you are new to Motivated Mondays, you can review the 2025 content here. Seated Meditation Techniques Awareness Meditation In this type of meditation, we sit comfortably for a period of time and just focus on breathing and the sensations in the body. The brain averages 70,000 thoughts a day, clouding our ability to focus on what’s in front of us. So here, the goal is simply to empty the mind (ironically to be mindless to become more mindful!) and not allow it to wander beyond breath and awareness. If your mind takes a detour, simply guide it back, that’s it. This is probably the style of meditation that is challenging for most people and often taught in guided meditation classes, either in-person or via an app. Because we promised to keep it simple, we will not be addressing this style of meditation, but feel to explore those apps to try it on your own. Non-Judgment Meditation The 70,000 thoughts that run through our minds each day are largely critical, judging everything within our experience: “It’s too hot!” “My shirt itches!” “My back aches!" “The lights are too bright!" “That car is moving too slowly!” And so on, all day long, contributing to the monkey mind experience. Learning to dismiss these thoughts (ironically without judging yourself for your thoughts) helps tie the puppy to the post and focus your attention on what is in front of you. This is called non-judgment meditation, a type of seated meditation. Here is a great 6-minute video for this practice. Metta Meditation, AKA “Loving Kindness Meditation” This type of seated meditation—believed to enhance our empathy and compassion—encourages us to think loving and kind thoughts for ourselves and others through mantra. And really, now more than ever we could use a little more loving kindness. The practice is quite simple: Day 1 starts with you
Playing theta music (from Week One) during a seated meditation will facilitate entrance into a meditative state more quickly and more deeply. You can also consider adding “olfactory enrichment” AKA essential oils. A 2023 RCT on 43 adults aged 60-85 found that using a scent diffuser for two hours a night for 6 months yielded a statistically significant improvement in diffusivity of the major pathway connecting the amygdala and prefrontal cortex, as measured by MRIs. This pathway, the uncinate fasciculus, deteriorates with advanced age and in Alzheimer’s Disease. Another astounding finding, was a 226% improvement in a test of verbal learning and memory, known as the Rey Auditory Verbal Learning Test. We’ll see you next week!
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MICHELE MCCAMBRIDGE, MPH, MSMichele is the Senior VP of Membership Development at Concierge Choice Physicians. She is also a professional in the areas of nutrition, fitness and wellness. Archives
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