Self-care is often perceived as being selfish. But the truth is, there is nothing selfish about wanting to take care of yourself. In this fast-paced world where everyone lives by one busy schedule or another, you need to pause for at least a few minutes and check on yourself. Invest in your physical, mental, and spiritual health to live a truly fulfilled life, not an empty one with only to-dos. Meditation comes in as an authentic way to practice self-care. It impacts your health, mental state, and connection to people and everything around you. It is excellent for the mind, brings peace, and builds you. The benefits of meditation are endless, and you can learn more about them right here.
Meditations become more and more popular, and it is natural to look into how you can practice it, and this leads us to the various types of meditation. As you must already know, meditation is not laid out plans like a diet plan or something like that. There are types, ways, and more to it. All have their purpose and which you practice depends on your personal needs.
To get you started, we have put together this guide on types of meditation. Read on to find all you need.
1. Mindfulness Meditation
Mindfulness meditation is one of the most popular meditations across the world and especially in the West. It is easy and an excellent start for beginners because you can do it without a teacher. The whole idea of mindfulness meditation is to train yourself to remain conscious and aware of any situation. For example, it’s no secret that our thoughts wander, and they can come from any direction. One minute you are trying to focus in a class or at work, and before you know it, you are thinking about last night’s party, what you hope to have for dinner, and a call you have to make. In no time, distractions will creep in and in many cases, you will end up developing anxiety as you allow these thoughts to become a point of worry. Mindfulness is about sorting through all that chaos and finding balance and focus.
Historically, mindfulness originates from several places. The first and most clear connection is to Buddhism. The techniques of mindfulness meditation are based on the teachings of Buddha. The method helped him attain a state called nirvana – to end suffering. Hence, mindfulness helps to achieve what is known as vipassana in India. It means clear awareness or insight.
Mindfulness & Stress Reduction
In the 1970s, a professor of medicine, Dr. Jon Kabat-Zinn created a stress-reduction program named Mindfulness-Based Stress Reduction (MBSR). It was an 8-week program, target at reducing stress and enhancing well-being. This program was developed from it formed the foundation of the incorporation of mindfulness into clinical situations.
So, there you have a glimpse at the origin. As far as benefits for mindfulness meditation, you would experience better sleep, less stress, less anxiety or negative thoughts, less feelings of loneliness, eliminates depression, physical benefits like pain management, and more.
Mindfulness meditation gives you vipassana, and it is a beautiful addition to your daily routine.
2. Spiritual Meditation
Spiritual meditation has its roots in religion. These include Christianity, Hinduism, and Daoism. In most of these religions, especially Christianity, it is practiced through prayer. The meaning of spiritual meditation is to connect you to something more profound, vaster, and higher. There are several techniques involved in spiritual meditation. But they all focus on your honesty and authenticity. You are to view your real self and uncover truths.
The benefits of spiritual meditation include settling your thoughts and emotions. You also get to let go of pain, hurt, past mistakes, or grudges and float towards peace. Spiritual meditation takes you to higher consciousness and a new realization of who you really are. It also de-stresses you. Almost every human being longs for some sort of spiritual connection or higher consciousness. You can practice spiritual meditation anywhere and heighten your experiences with essential oils like sandalwood, frankincense, myrrh, sage, and more.
Some believe that spiritual meditation leaves you with superpowers. This is untrue as spiritual meditation is not about that.
With spiritual meditation, you can enjoy the truly magical experience of discovering yourself and appreciating everything else around you.
3. Focused Meditation
Have you ever considered being able to focus on one thing outside everything else? For example, staring intently at an object or flames? What do you presume would happen? Focused meditation is something like this. It is often described as an attention meditation technique. Because it is about focusing on one thing intently to turn off internal dialogue attain an absolute quietness. By doing this, you remain present with your thoughts on one thing only. That could be your breath, tastes, smells, sensations, and more.
Focused meditation is just a widespread Buddhist practice that requires you to consistently measure the quality of your attention and release any distracting thoughts when they come. Do not dwell on them.
So while there seems to be a lot of emphasis on focusing intently and attention, focused meditation is still about not trying too hard. This meditation technique for beginners and everyone else offers several benefits like inner and outer calm, anchors you at the moment, and frees you from the judgment of the past and worrying about the future.
You will need to stick to the attention regulating skills for successful focused meditation. These are monitoring awareness – to help you recognize distractions as they occur, disengage – to be able to let go of the identified distraction without getting involved, and refocusing – which is how you refocus on the chosen object.
Focused meditation is a widespread meditation practice that involves just what it sounds like – focus – and the benefits that come with such a method.
4. Movement Meditation
Meditation is typically always associated with stillness. Many meditation practices instruct you to sit still, focus, or engage in poses that involve little to no movement, but movement meditation is the exception. As it seems, movement meditation is a type of meditation that involves moving through a wide range of meditation practices. These movements are slow and purposeful and come with several benefits for the body and mind.
Movement meditation is often the solution to a restless day. When you can’t sit still, and you feel disturbed, simple movements in movement meditation help to create a shift in your consciousness that opens up a new feeling of awareness and peace. It is ideal for an energetic person. To this end, many forms of yoga are, in fact, movement meditation techniques. Imagine starting in a lotus pose and then lifting the hands slightly and turning the palms toward each other. Every movement offers a sensation. Other forms or techniques of movement meditation are walking and gardening. The aim is to let the gentle movements guide you.
Movement meditation is popular with religious practitioners and yoga practitioners. It is a different way to offer calm and groom higher consciousness of the mind.
5. Mantra Meditation
The word mantra often used loosely to describe words or phrases that are repeated frequently by a person. In the world of meditation, mantra holds a similar but more significant meaning. Mantra is a Sanskrit word derived from two root words – man and trai- respectively. These means mind or to think and to free from, protect, or tool. So it goes to show that the world Mantra means tools to free the mind or something to protect the mind. If you are familiar with meditation, you would recognize mantra as a vital part of some types of meditation. It can be spoken, chanted, or whispered with the mind during meditation.
Mantra meditation is not a new practice. It has its roots in age-old traditions and mostly from Hindu and Buddhist traditions. Different forms of this ‘sacred word’ recitations also exist in spiritual traditions, like Shamanic and Judeo-Christian. The most famous mantra is Om, but it’s not the only one. Mantra meditation aims to transform the mind by creating some positive mental patterns.
The benefits of this type of meditation, center around its mind transformational goal. These include promoting compassion, increasing your intuition, lowering blood pressure, strengthens the immune system, reduce anxiety and stress, promotes awareness, provides a resting place for the mind, and replaces thinking. For these last benefits, it’s easy to see that while you chant or focus on one word, other thoughts are restricted. Hence, mantra meditation is ideal when you are battling sleeplessness, distraction, and unwelcome emotions and distractions.
Mantra meditation is highly beneficial yet easy to practice. It transforms the mind with every chant, whisper, or spoken mantra word.
6. Transcendental Meditation
Transcendental meditation is the most popular meditation worldwide. A quick fact is that most people use transcendental meditation in place of mindfulness meditation or perhaps after trying mindfulness meditation in vain. Transcendental meditation is extremely simple and completed within as little as 20 minutes. It is a technique that promotes a state of relaxation and relaxed awareness while avoiding negative thoughts. When meditating with TM (Transcendental meditation), your thinking process transcends.
The origin of transcendental meditation lies in the single man Maharishi Mahesh Yogi. Although the history goes farther than that, the summary of that deep story is that transcendental meditation comes from the Vedic tradition of India and is a big part of Ayurveda. But, the majority soon dismissed it. It was through one such teacher that Maharishi Mahesh Yogi derived his inspiration about transcendental meditation. He went on to spread the teachings across the world and set up TM centers everywhere he visited.
Through studies, the benefits of TM were uncovered, and the most important is the all-round improvement of quality of life. It is not a potion for treatment of any specific illness, but rather to benefit the body and mind and even reduce the use of healthcare services.
Transcendental meditation is ideal for those who like structure and are ready to engage in a serious meditation practice to change their lives. It is quite fitting as a meditation technique for beginners too.
7. Loving-kindness Meditation
Loving-kindness meditation or Metta meditation is a meditation practice that focuses on establishing feelings of love and kindness towards yourself and others. Some say it is the ultimate self-care meditation practice, but it goes beyond you and reaches out to others. A lot of meditation practices like we have seen so far focus on the mind and helping you achieve peace of mind, clarity, and so on, but while Metta meditation does all of that, it gears you towards compassion and boundless love.
Metta meditation originates from the Buddhist tradition. For hundreds of years, Taoists and ancient Eastern Buddhists used this loving-kindness meditation to achieve balance and harmony to their wandering mind. They believed that with this practice, they can reach alignment with the flow of Universal energy and love. This method is highly self-focused but not selfish.
The benefits you feel include the warm feelings of compassion and care towards yourself and others. Based on studies, Metta meditation is valuable for the management of marital conflict, social anxiety, anger, and the strains of being a long-term caregiver. It softens the heart and comes from a selfless place.
Loving-kindness meditation is for everyone, regardless of religion, belief, age, and status. After all, the world needs the spread of compassion and love.
8. Body scan/progressive meditation
While this may sound more like a medical term than a type of meditation, it is like the best of both worlds in reality. Many times we get so much into the hustle and bustle of our everyday lives that we feel tensed and sore without fully realizing our mental wellbeing
Body scan and progressive meditation can scan your own body and de-stress it. This way you mentally scan your body and answer questions like where am I tense, why am I tense, and so on. You can yourself from head to toe, leaving no part of the body untouched with your mind. When you do find a tense muscle, move it gently to release it.
Practicing this type of meditation regularly results in several mental and physical health benefits. These include stress reduction, reduction of fatigue, inflammation, and insomnia. It relaxes the body and helps you to be better aware of your body. Often, people feel refreshed after a few minutes of body scan and progressive meditation.
Body scan and progressive meditation is a useful practice for health. It is useful, especially for muscles, and can be done anywhere or anytime to boost relaxation.
9. Breath Awareness Meditation
From the name, it is easy to guess the object of concentration of this type of meditation, your breath. By focusing on your breath, you can steady the mind and keep it from wandering. This is the basis of breath awareness meditation. This type of meditation allows you to live in the moment and enjoy it as it unfolds. In regards to contemplating bodily phenomena, it is the most preferred method.
Breath awareness meditation or Anapanasati traces its origins back to Buddha himself as a child. This meditation, therefore, finds its roots deeply rooted in Buddhism. Among the Theravada, Tiantai, and Chan traditions of Buddhism, this form of meditation plays a central role.
Anapanasati, as earlier mentioned, is all about contemplating bodily phenomena. Still, the overall goal is to produce the seven factors of enlightenment, mindfulness, energy, bliss, tranquility, concentration, patience, and investigation into phenomena.
Practicing this form of meditation helps to improve your emotional status. It also helps increase your patience levels, focus, composure, creativity, and so on.
Breath awareness meditation is for those who have difficulty controlling their emotions alongside those who have difficulty expressing them.
10. Zen Meditation
With this form of meditation, you learn to let your mind wander. You, as the meditator will allow thoughts flow without hindrance. Doing this and detaching one’s self from the thoughts that wander enable you to achieve a state of Zen. With time, the thoughts will stop flowing, and the meditator will be able to connect to their subconscious.
Zen meditation, also known as Zazen, began in India but later it became popular in China by an Indian monk, Bodhidharma, in the 6th Century CE. It was then known as Ch’an in China. Under Hui-Neng, Zen meditation gained a foothold in Chinese meditation practices. This foothold was lost by the mid-9th century, thanks to the persecution of Buddhism in China. By the 7th Century CE, Zazen found its way into Korea and entered Japan in the 12th century CE. Daisetz Teitaro Suzuki, a Japanese scholar made infamous in the West.
The benefits of Zen meditation are widespread. It is not limited to improving your mental health alone. Simultaneously, it helps to improve your physical, spiritual, emotional, and social aspects. It can also be practiced as a means of relieving stress and fighting anxiety.
Zen meditation is useful for examining oneself as well as improving the general well-being of the meditator.
11. Guided Meditation
Guided meditation involves the presence of another person to serve as a guide for you. The guide may help you conjure up calming images in your head or perhaps lead you through a series of breathing exercises. The nature of this meditation is unique and the guide may or may not be physically present in the course of the session. All you need is their voice, which they use to guide you.
Guided meditation has its first appearance in the 13th century, where Tibetan monks practiced it by imagining Buddha curing diseases. Some believe that it has been around far longer. Some even suggest that the ancient Greeks and Romans used this form of meditation.
The benefits of this meditation technique are tremendous. Beyond improving your level of emotional control, this meditation technique also serves as an alternative medicine practice. It lessens the intensity of asthmatic episodes, relieves pain in place of a painkiller, and reduces the occurrence of insomnia.
The benefits of guided meditation cut across your mental, physical, and emotional state. Like other different types of meditation, you can use guided meditation as a meditation technique for beginners.
12. Calming Meditation
When it comes to managing stressful situations, there is no better type of meditation than calming meditation. It focuses on relieving the impacts of stressful situations that occur during the day. It helps you to see the bigger picture without becoming overwhelmed by any situation. You are able to detach yourself and analyze the situation with clarity of mind.
The origins of calming meditation are a bit vague and most likely linked to man’s first experience of stressful situations. But it is worth noting that with the advent of modern-day technology, one can practice calming meditation on the go and quite quickly.
Calming meditation benefits users in ways beyond easing stress. It can also help insomniacs regulate their sleep schedules. What’s more! It improves your concentration at work. This type of meditation generally used for staying calm for the majority of the day.
The benefits of calming meditation have a domino effect on the user. Achieving a state of calm can boost morale, increase productivity, and all the while, lessening anxiety.
13. Insight Meditation
Insight meditation or Vipassana meditation is different from most other types of meditation. This difference lies in the fact that unlike other forms, Vipassana gears towards attaining a state of awareness that is total and complete. You do not focus on one thing to filter thoughts from their mind. Instead, you increase your level of awareness gradually to understand the machinations of the universe as a whole better. Once you achieve this state, it becomes permanent and can never be lost.
Vipassana is amongst the oldest meditation methods. Its origins can be traced back to Buddha himself as an offshoot of the Satipatthana Sutta Foundations of Mindfulness. It is a form of meditation that seeks to understand the true nature of reality. Vipassana was popular in the Theravada tradition as early as the 9th century.
The benefits of insight meditation are not limited to raising one’s awareness alone. It can also reduce stress levels, help reject negative emotions, help in reaching weight loss targets, improve attention to details, and help manage pain. It has also been linked to helping to maintain depression episodes.
The benefits of Vipassana is to help the user gain a better understanding of reality as it is.
14. Visualization Meditation
This meditation form is a blend of two distinct acts in a bid to achieve a state of calm. The style involves first clearing your mind of any lingering thoughts and then visualizing images of set goals and desires. It is a form dedicated to helping you focus on set tasks and specific goals.
Monks on Tibet were the first on record to use this form of meditation. Some suggest that it may pre-date the monks by a few hundred years. In 1985, Jeanne Achterberg published Imagery in Healing. This book helped pushed the idea of visualization into the then-modern market. Leslie Davenport and Dr. Martin Rossman were also contributors to the cause of the form of meditating and visualization
Aside from helping you focus a particular task at hand, visualization meditation serves other purposes. It is useful when it comes to calming down and being analytical about any situation. It is highly beneficial for insomniacs, those suffering from chronic pains, and those seeking to boost their immune system.
The visualization meditation is hugely beneficial as it helps you see your goals in your mind; doing this will also boost optimism about life in general.
15. Resting Awareness
Also known as open monitoring, this form of meditation deals with you becoming aware of your surroundings. It is the same as other mindfulness types of meditation. The only difference is, the object of focus expands beyond oneself. To be truly aware, you must take in every detail of their immediate surrounding without overthinking the information coming in. Should be a balance between attachment to the environment and detachment from the processing of the data streaming into the mind.
The only trace of history puts resting awareness as having roots in Buddhism. The early monks came up with a contrast to the focused attention method in a bid to test the effects of both against each other.
The benefits of resting awareness are mostly psychological. It helps to keep your brain focused and yet detached. This means you are less likely to get stressed by problems. It encourages your brain to multitask and, as a consequence, helps to increase your processing capabilities.
When it comes to benefits, there is none parallel to this resting awareness for mental growth and stimulation.
16. Yoga Meditation
The word “Yoga” translates into“union with the divine.” Hence, it’s not surprising that yoga meditation emphasizes on replenishing lost spiritual energy. The meditation is more than just yoga poses and stretches. The point of yoga meditation is to reestablish a connection between yourself and the environment.
Yoga was first used about 500 years ago by the Indus-Sarasvati people. As time went by, yoga masters began to refine and redesign the basic foundations of yoga. In the late 1800s, yoga appeared in the western world. Various Indian scholars, including the likes of Swami Vivekananda, were responsible for the appearance of yoga in the western world. It was not until Indra Devi opened her studio in Hollywood in 1947, that yoga became a standard feature.
Regular practice of the yoga meditation form can have positive effects on both your physical and mental health. Yoga helps in chronic pain management, weight loss programs, and improves cardio and circulatory health. In regards to the mental boosts, yoga boosts awareness, ease anxiety, and improves one’s ability to focus.
Yoga works towards bridging the gap between the mind and the body and helping the practitioner achieve a state of harmony.
17. Chakra Meditation
This type of meditation focuses on the 7 core chakra or energy paths in your body. Chakra is considered to be a center of spiritual power in the body. The 7 core chakras are Muladhara, Svadhisthana, Manipura, Anahata, Visshuddha, Ajna, and Sahasrara. These seven chakras form a pathway from the base of the spine all the way to the crown of the head. A blocked chakra or an out of balance one is responsible for both physical and emotional disruptions. This form of meditation works to correct that.
This meditation form came from India between 1500 and 500 BC. The records of this meditation are available in their oldest text known as the Vedas. Aryans passed is to the following generations through oral chantings. This was discovered by Anodea Judith, a scholar and author of the book the Wheels of Life. She, alongside other authors, was responsible for bringing this eastern philosophy into the Western World.
The benefits of chakra meditation are both physical and spiritual. It focuses mainly on healing the mind and the connection it shares with the body. It can help calm a panic attack or help fight against waves of depression and loneliness.
The benefits of chakra meditation depend on the chakra path.
18. Qigong Meditation
Qigong meditation focuses on multiple facets of concentration. It combines your breathing, body movement, and mental strength. This form of meditation seeks to improve the mental health of the practitioner while relieving their stress too. It harnesses your energy by opening the meridians or energy pathways in the body and allowing energy to flow smoothly. If a meridian is blocked, there is the possibility of that part of the body suffering from sickness. This type of meditation emphasizes on achieving a balance between the spiritual, mental, physical, and emotional aspects of life.
Qigong is an ancient form of meditation. It has its roots in China as far back as 4000 years ago. After the birth of the Chinese republic, at the end of the Qing Dynasty, Qigong came to the Western World. The ancient secret of meditation was and is still now taught openly. Secret documents for Chinese scholars exclusively have now been transcribed into different languages. This introduced Qigong to the whole world’s view.
The benefits of Qigong lie mostly in healing. It has been known to help boost immune systems, relieve stress, and improve mental focus.
Qigong is exceptionally beneficial. The movement meditation form can help relieve the body when it suffers from some ailments.
19. Third Eye Meditation
This type of meditation has close links with the chakra meditation form. It focuses on the opening of the body’s third eye or spiritual eye. There is a belief that this meditation form allows for clairvoyance and other psychic abilities. It effectively improves intuition. It also helps in developing the sixth sense of the body to levels beyond normal human limits. Third eye meditation makes you more aware of your surroundings. An open third eye will remain open as long the person remains in a state of calm.
There have been stories about the inner eyes for many centuries. Various cultures all over the world have practiced this meditation for years now. They sought to attain a higher spiritual connection with the world around them. There have also been those who made use of it for mental health improvement purposes.
The benefits of third eye meditation lie in spiritual enlightenment. The one who practices this form gains higher intuitive abilities that can shake off depression and stress and can focus on achieving a goal with higher clarity.
The third eye meditation form focuses on gaining insight into both yourself and the environment around you.
20. Gazing Meditation
This is also known as Trataka or open eye meditation. Unlike most types of meditation usually performed with the eye closed. This is done with the eye open. It deals with focusing your attention on an object, most times a well-lit candle. The goal is to clear the mind by focusing all attention on the object of focus. There are two techniques in this form of meditation. The Baharinga or external gazing uses an external object as the point of focus. The Antaranga or internal gazing places focus on an object that exists in the mind’s eye. Baharinga is mastered first before trying for the other meditation techniques here.
The benefits of Trataka are both physical and mental. The eyes attain a brighter appearance, and the exercise strengthens the eye muscles. It also helps improve eyes suffering from astigmatism, nearsightedness, and farsightedness. The meditation form also helps relieve anxiety, and it calms and clears the mind. It helps reduce the frequency of insomnia and helps to strengthen memory and willpower.
Trataka helps those with repressed memories heal by bringing those memories to light and helping them improve through it. You should consider this to heal any emotional wounds you might have.
21. Kundalini Meditation
This type of meditation awakens the sleeping energy at the base of the spine. It focuses on guiding this energy through the energy pathways from the bottom of the spine to the crown of the head. The energy looks like a coiled snake. This helps to guide the energy flow even more natural. Awakening this energy cleanses the body and brings the mind to a state of calming awareness. There will be feelings of bliss that accompany this awakening.
The earliest mentions of Kundalini meditation are there in sacred Vedic writings, Upanishads. The word Upanishad translates into “sitting down at the feet of the master.” It is the most sacred of all the forms of meditations that originated over 5000 years ago. Its origins possibly pre-dates Buddhism and Hinduism.
Kundalini is beneficial to the human body physically, mentally, and even sexually. It helps you to get rid of body toxins and magnify the senses of the body. It helps you attain stability in the universe and build self-esteem.
Sexual benefits of Kundalini meditation range from heightened intimacy to increased spiritual connection with your partner, while bringing the focus into the relationship.
22. Sound Meditation
This meditation technique draws its healing capabilities from the sound. It works by having the meditator listen to music in a bid to improve their physical, emotional, and mental health. The process may involve just listening to the music, but can extend to creating the music yourself. Also, it can have you moving to the beat of the music while singing along.
Sound meditation can trace its origins back to ancient Greece. There was a period where the Greeks listened to music to treat mentally ill people. Music also used to boost the morale of soldiers in times of war. Pythagoras further expanded on this by conducting numerous researches into the effects of music on the human soul. He theorized that music brings the different aspects of the soul into harmony while cleansing both the mind and the body.
Sound meditation heals those suffering from anxiety disorders, depression, dementia, and post-traumatic stress disorders. The sound meditation method distracts the mind from the problems at hand and clears the mind. This brings a form of clarity to the mind and enhances your ability to solve problems without panic or worry.
The benefits of sound healing focus mainly on stress reduction and sleep management.
23. Self-Inquiry “I am” Meditation
Using the breath as a focal point, this type of meditation seeks to question the user’s existence. It is a form that is roots from the question, “Who am I?” This question rises from the heart. Ask the question over and over again until a sense of self-awareness settles on you. The answers to the question may be vocalized. A mark of this awareness is when the answers lessen. With repeated practice of this meditation technique, you will experience a sense of self-liberation.
As far as the origin of self-inquiry meditation goes, we can look to the year 1896 when Sri Ramana Maharshi came up with it. He quested for spiritual enlightenment about oneself. It discovers his true self, his Atman. Following this, he became a leading spiritual master and helped his students attain the same state as he had.
Self-inquiry is beneficial mostly in the mental aspects. It helps you gain new insight into your sense of self. At the same time, it helps you heal through repressed traumas while improving your psyche.
Self-inquiry meditation is most beneficial in the attainment of the actual knowledge of oneself. It is refreshing to discover yourself truly.
24. Taoist Meditation
Taoist meditation is mainly about existing naturally in the universe. It’s all about joining the flow of the world and steering towards a state of balance. In this regard, it is related to the concept of Ying and Yang. Despite being closely related to Buddhism, it focuses more on energy flow, breathing, healing, and visualization. Contemplation, concentration, visualization, and mindfulness are the main tenets of Taoism.
Taoism originated in China in the late 4th Century BC. The likes of Zhuang Zhou and Lao Tzu were the teachers of this form. It later derived influences from Buddhist and Indian practices, but the basis of this method of meditation remained the same. It retained its focus on inner energy and attainment of emotional balance.
The benefits of Taoist meditation reside in increased energy flow. A seasoned meditator of this form will experience greater focus in their day-to-day activities. It also helps build a positive aura necessary for interpersonal relationships.
The Taoist meditation will bring balance and a natural existence into your life.
When trying to decide on the type of meditation to practice, you can look to the aim of the specific type of meditation and choose something that helps you fulfill a need. If you have no particular needs, then try some basic and popular types like mindfulness or Transcendental Meditation. There are several meditation techniques for beginners, most of which make up this list. Don’t hesitate to incorporate one or maybe more to your daily routine and lifestyle.