Meditation has been practiced for centuries and is scientifically proven to reduce stress and heal the mind and body. But there are many misconceptions about the various types of meditation and meditation techniques. Some associate the practice of meditation with devout religious followers like monks, and they see it as difficult and inaccessible.
The truth is, there are thousands and thousands of meditation techniques out there, and most of them are free to learn and easy to do. Though some types of meditation require specific training, the vast majority are totally accessible to every person.
But trying to find the right meditation techniques for you can be completely overwhelming! That’s why we’ve created this list of meditation techniques.
In this article, we’re going to tell you about 18 different types of meditations. We’ll explain each meditation’s purpose and goals, help you decide if it’s right for you, and then show you how to get started.
Though there are many types of meditations, we’ve categorized them to help you find what you’re looking for a little faster. Here’s what we’re going to cover in this article:
Mindfulness Meditation is a meditation that focuses on being present in the moment, without judgment. It is one of the most ancient forms of meditation and is also one of the most practiced and researched meditation techniques.
Mindfulness meditation has been proven to reduce anxiety, depression, stress, pain, and even illness. It is extremely easy to practice and can be done anywhere, by anyone. Some schools have begun teaching mindfulness to children because it is so easy to learn and helps with focus, attention, memory, and emotional regulation.
There are many different variations of mindfulness meditation techniques, but, in general, mindfulness only requires focus and attention.
General mindfulness meditation can be practiced by following these steps:
You can also listen to a guided 10-minute mindfulness meditation like this one.
Mindfulness meditation is a great meditation for absolutely anyone! It’s a great beginner meditation, as it is very easy to do and has a quick and lasting impact on mood.
Mindfulness is particularly helpful for anyone suffering from anxiety, over-thinking, or attention, and focus problems.
Vipassana Meditation is the oldest form of Buddhist meditation technique. It is also called “Insight Meditation” because its goal is to eventually provide the meditator with insight into the existence and being.
After years of practice, meditators begin to understand the nature of reality and existence. This realization comes through a series of insights. However, those insights are only discovered after devotion and commitment to the process.
Practicing a Vipassana meditation for a few months will certainly help with focus, stress and attention, but the deep spiritual insights only come from years of repeated practice.
Vipassana is an easy meditation to learn and does not require guidance or a teacher. Though a guide may be helpful, you can simply follow the instructions below to begin practicing.
Each meditation session should last for at least one hour. Be sure to set an alarm so you won’t focus on time.
Here is a guided meditation you can follow along with.
This mediation is great for people who want to work on their over-thinking or attention and focus issues. It will train your brain to step back and see that all things follow a pattern of rising and falling and will teach you to flow with this rise and fall instead of resisting it.
Of course, this meditation is great for anyone looking for spiritual enlightenment. If you’re on a quest to understand the nature of reality and existence, then this is definitely that meditation for you. Just keep in mind that you will need to devote a lifetime of practice to achieve insight.
Zazen/Zen Meditation is commonly known as Buddhist meditation, though this is a bit of a misnomer because there are several types of Buddhist meditations. The Zazen/Zen meditation, however, is the foundation for the zen practice of Buddhism.
It’s a sitting meditation that focuses on the breath and the body’s physical position. It’s an attention-based meditation, but it is very calming, and practice can change the way you process and deal with life’s stresses and complications.
Just imagine the word “zen” and the peace and comfort it brings to mind and you’ll understand what Zazen meditation can provide.
Many Buddhist temples and organizations offer free Zazen/Zen meditations where you are guided into the meditation and follow along with a group of other meditators. These mediations are usually free and open to the public, but you can also start practicing on your own and achieve the same results.
Follow the instructions below to start your Buddhist meditation practice.
You can time your meditation for however long you like. The standard is one hour, but that may be difficult at first.
Be patient with yourself, and don’t worry if you don’t make it to 10 on your first few sessions. Calming your mind and having such strict attention is very difficult, so just allow yourself to keep practicing without judgment and know that with practice you will eventually achieve a very disciplined, calm mind.
For detailed instructions, visit this website.
This is an incredible meditation for anyone who has issues with anxiety or over-thinking. Training your mind to be at peace and focus on one task is very powerful and very calming. It’s also a great meditation for children suffering from ADHD.
Since it is frequently done in a group, this can be a great meditation to practice as a family.
Walking meditation is a type of Buddhist meditation that uses the action of walking as a way to focus and practice mindfulness. There is no one particular way to practice walking meditation, rather it is a type of meditation that encourages deep focus, concentration, and awareness, so it can be done in many different ways.
This meditation can be quite powerful because it reveals the incredible knowledge and strength our bodies carry, often without our acknowledgment. Walking meditation isn’t just great for improving physical health, it improves mental health by helping you slow down and enjoy each incredible moment as it passes.
To do a walking meditation, you simply need to focus on the act of walking. Though that may sound easy, when you start to become mindful of every action involved in walking, you will realize how complex it really is.
You can find a guided walking meditation here.
This meditation requires a lot of focus, but it is really great for people with active minds and imaginations that want to learn how to calm and center the mind. Since it gives the mind something to actively focus on, some people find walking meditations to be easier than similar mindfulness meditations.
QiGong is a system of meditations that focus on cultivating life energy or “Qi”(pronounced chi). Many of the systems are considered dynamic because they involve slow, intentional movements. However, QiGong can also be performed as a still, sitting meditation.
An ancient Chinese practice, QiGong focuses on healing the body, mind, and spirit as one. The active movements are considered to be Yang energy, while the sitting and still meditations are considered Yin energy.
QiGong, in its traditional sense, is a complex technique meant to provide full-body, mind, and spirit healing. It is meant to be learned in a particular order, however, many contemporary practitioners customize and individualize their practice.
Because QiGong involves specific movements and breaths, it’s helpful to find a teacher to guide you. There are many books, videos, and online courses that can guide you through the deaf-teaching process as well.
To learn more about QiGong and to start your practice, visit this site.
QiGong is a great meditation for anyone looking to devote their time to an entire series of dynamic meditations. If you are interested in adding some slow movements and breath work to your meditation practice, you will really enjoy working with QiGong.
Chakras are the energy centers of the body that start at the base of the spine and move out through the top of the head. There are seven major chakras in the body and each corresponds to a specific attribute of our own personal existence.
Chakra meditation is one that aims to balance these energy systems. Throughout the day we use our energy to focus on different emotional and logical tasks. These activities burden our chakra systems, and if we don’t focus on balancing them, we can end up with energy stuck in certain areas and depleted in others.
The best way to do a chakra meditation is to follow along with a guided meditation. Guided meditations are great for chakra meditations because if you’re new to understanding the chakra system, it will be difficult to remember the color and function of each chakra. Great chakra meditation can be found here.
If you’re familiar with the chakra system, you can follow the instructions below:
Chakra meditation is great for anyone looking to combine a spiritual and physical healing experience. It is a very active imagination mediation, so it’s also great for anyone who prefers meditations that are visualization-heavy.
The body scan meditation is a meditation that helps you focus your attention on each part of your body, releasing tension and providing healing where needed. It’s a very calming meditation that is based on mindfulness and is an excellent way to reconnect with the messages your body gives you.
Your nervous system is the messenger for your body. It sends signals to you all the time in response to all kinds of stimulation. It’s very reactive, but most of us are pretty tuned out from it until it’s too late.
The body processes stress through illness, and if you tune in before the message gets too loud, you can prevent so many illnesses and bad feelings. The idea behind the body scan meditation is to give yourself time with your body to listen to the messages and give healing, helpful energy.
It’s recommended that you follow along with a guided meditation to practice a body scan meditation. Since this is a very active meditation — meaning it requires you to focus and pay attention — it can be helpful to have someone guide you through the process. Here is a great guide.
This is what a body scan meditation might be like:
When you’re done, you will feel very relaxed and probably sleepy. If time allows, take a nap and let your body refresh.
This is a great meditation for everyone, but it’s especially great for those who suffer from stress and anxiety. This is because stress and anxiety get processed through the nervous system and when we don’t pay attention to these signals, they get louder and we get sick.
It’s also a great meditation to do before bed, as it calms your body down and prepares it for the rejuvenating process of sleep. If you suffer from insomnia, this is a fantastic meditation for you.
Meditation isn’t always a religious experience, but it certainly can be. With Christian meditation, the meditator uses meditation to become closer to God or to practice an aspect of the religion like understanding the Bible or seeking forgiveness for sin.
There are several ways to practice Christian meditation.
A popular method is called contemplative prayer. Similar to mantra meditation, you get in a comfortable sitting position and with your eyes closed and repeat a sacred Christian word like “Jesus” or the desired state of being like “peace and love.”
Here is a great example of a contemplative prayer meditation.
This meditation is great for Christians who want to experience the peace that meditation brings, but still want to focus on being closer to God. Those with an interest in the spirituality of Christianity can also practice this meditation.
Hindu meditations are ancient meditations that originate from the Hindu religion. Their focus is always about understanding one’s Self or the Divine. They involve either mantras, breathing or working with the body.
Though these meditations originated from the Hindu religion, they can be used by anyone and are a great resource for creating a highly spiritual connection with your own personal consciousness.
In the Hindu religion, there are six schools of philosophy, one of which is called yoga. You might think of yoga as the popular exercise program in the West, but yoga is actually the school of philosophy in the Hindu religion.
Yogas are divided further into 4 main paths:
The Raja Yoga path is the path most people in the west are familiar with because it contains eight limbs, or Ashtangas, one of which is the Asanas or yoga poses. Another Ashtanga of this path is called Dhyana, which is a type of meditation.
Here is a great video that explains the yoga path.
The Hindu meditations are quite complex and include many dynamic meditations, postures, breathing techniques, and mantras. We won’t cover those here as there are simply too many, but we will cover how to do a Dhyana meditation.
To do this Hindu Meditation, simply follow the instructions below.
In Yoga, the purpose of meditation is to quiet the mind. This requires practice and devotion, and it is not expected that you will achieve a state of bliss when you’re first starting out. Instead, use this meditation to practice quieting the mind over time.
This meditation trains your mind to focus on and find bliss in the stillness. Practice it for 10-15 minutes every day.
If you are interested in exploring Hindu philosophies, then a Hindu meditation is a great place to start.
You can use Dhyana to focus on Hindu deities or concepts that you want to explore. Hindu meditations are great for finding peace and bliss and are really wonderful for everyone.
And if you’ve practiced yoga, these meditations can be a wonderful addition to your practice.
Taoism is an ancient Chinese religion, which focuses on harmony and peace. The Tao is considered the source of all existence, and the aim of Taoism is to return to the source. This creates harmony because the source is all things, and Taoism is centered on the philosophy that we are all one because we all come from the one.
Meditation is extremely important in Taoism because it is the path back to the source. Only when you quiet your mind and activate your intuition can you truly center your body and align with the source of all things.
Taoist meditations are extremely powerful and very healing. If practiced enough they have been shown to physically change a person’s body and many people who practice Taoist meditations appear very young and healthy.
Taoist meditation works first by making the outer body still. Once this is achieved, you can work on making the inner body still. This, in turn, will heal the outer body.
It takes years of dedication and practice, but if you start small you will see the incredible benefits very quickly. Follow the instructions below to begin your Taoist meditation practice.
Taoist meditation is great for everyone. It’s a happy meditation — very calming and peaceful — so it’s great for anyone looking to find inner stillness and peace amongst chaos. It’s especially helpful for those going through a particularly stressful time.
There are actually many more Taoist meditation techniques, so if you find this to be helpful and interesting, you can always dive deeper into Taoism and discover more practices with a teacher.
Also called “Metta Meditation,” this Buddhist meditation focuses on the feeling of love and kindness in its purest form. The goal of this meditation is to find love within yourself and share it with the rest of the world.
This meditation is always very peaceful and upliftings. It can be performed by anyone at any time and because there are no specific physical requirements, it can be done lying down or in a seated position.
It’s easiest to practice a Metta Loving Kindness meditation by listening to a guided meditation track like this one. You can also follow the instructions below:
This is an excellent meditation for when you’re down in the dumps or feeling unmotivated and depressed. It is also a great meditation for grief. It’s a feel-good meditation, so it’s ideal for anyone looking for an actively uplifting meditation experience.
Om Meditation is a very simple but powerful mantra-style meditation. The sound, “Om” is reacted over and over again in this mediation. “Om” is considered to be the sound of the universe — the sound of all things.
If you listen to a gong or a bell, you can hear the om sound. It is not the initial sound of the wand hitting the instrument, rather it’s the sound the instrument makes as it resonates. You can feel the Om sound and it is said to bring inner peace.
Practicing an Om Meditation is easy! It’s best to be in a seated position because you’ll be able to breathe easier, but you can do this meditation in any position you like.
This is a great meditation for everyone. It’s a very centering and peaceful meditation, so if you suffer from anxiety or high stress, you’ll enjoy the centered, inner peace that it brings.
A Mantra Meditation is a mediation that focuses on a mantra, or sound. These words and phrases are usually sacred and holy, but they can be any word or phrase that brings a sense of connection or peace and harmony.
Mantra meditations are very old and even predate Buddhism. They were originally associated with religions that work with specific deities, chanting words or phrases to influence and please them. However, modern mantra meditations are more focused on a personal spiritual center.
You can either follow along with a guided Mantra meditation like this one or follow the instructions below:
Some popular mantras you can repeat include: Om, Sat Nam, Neti Neti or personal empowerment mantras like “I am enough” or “I am grateful.”
Mantra meditations are great for everyone. They are easy to do, very calming and provide an instant feeling of centeredness and peace.
“I am” Meditation appears like a very simple meditation, but it is actually a profound meditation that focuses on understanding your truest self.
It is a mantra meditation, but rather than focusing on sound and vibration, the goal of this meditation is to focus on the concept and meaning of the phrase “I Am.”
Doing the actions of this meditation is very simple. You close your eyes and repeat the phrase “I am.”
However, the important feature of this meditation is focusing on the meaning of “I AM.” You will find that your mind will automatically finish the phrase, but this is not the true meaning of your Self.
You can also proceed with this meditation by asking yourself “Who am I?” Instead of finishing the phrase, simply let the answer be “I AM.”
The difficulty with this meditation is that it is quite abstract. Our logical minds will want to define and label us, but the goal of this meditation is to find your purest consciousness and self that is void of labels, boundaries, and definitions.
This meditation is probably not great for beginners, simply because it involves abstract concepts that require a sensitivity to intuition and feeling rather than logic and emotion.
For more practiced meditators, this is a great meditation to really discover your own pure consciousness.
The 6 Phase Meditation was created by Vishen Lakhiani. Vishen began meditation when he was 14 years old and he worked as a meditation instructor for five years in New York. He created this technique to encourage abidance in all aspects of a person’s life.
He personally uses this meditation every day and many people have found a lot of success after using this meditation. The 6 phases include
This meditation follows a very specific formula. It’s recommended that you practice it every single day in the morning before your day begins.
You can follow along with the guided audio meditation here.
This is a great meditation for everyone. It focuses on the major aspects of your life and helps you create abundance in each of those areas.
If you’re looking for a meditation to start your day out on the right foot, this is an excellent choice.
Mindfulness-Based Stress Reduction (MBSR) is a type of meditation that combines mindfulness, body awareness, and some yoga. It was introduced in 1979 and created by Professor Jon Kabat-Zinn.
The goal of MSBR is total body mindfulness that creates a calm, centered mind. The main tenants of the practice are “non-judging, non-striving, acceptance, letting go, beginner’s mind, patience, trust, acceptance, and non-centering.”
MSBR is typically taught in a series of workshops by a certified teacher. The meditations are practiced 45 minutes each day, and the workshop is 2 hours long, every week for 8 weeks. The meditations often involve slow, intentional body movements where the meditator is asked to bring all their attention to every step, sensation, and experience of the movement.
The best way to practice MBSR is to find a workshop in your area to attend. This will give you the full program experience as it was originally intended.
However, for financial or travel reasons, attending MBSR may not be an option for you. Fortunately, a certified instructor, Dave Potter offers free online courses for anyone looking to learn MBSR. You can find those classes here.
This meditation is excellent for anyone that deals with pain and inflammation or chronic illness. The connection and focus on the body are ideal for easing pain and learning to have a higher tolerance and acceptance.
Primordial Sound Meditation is a technique created by Deepak Chopra. It merges traditional concepts of a Hindu Mantra Meditation with mindfulness and stillness-based meditations.
The goal of PSM is to discover the inner stillness and silence that is within all of us.
PSM trains your mind to find stillness and peace, even in times of high stress. Practicing this type of meditation can help you eliminate worry, anxiety, and noisy inner chatter. When you learn PSM, you are given a personal mantra to repeat during your meditations. This mantra becomes the sound or phrase that you will return to in times of stress.
To receive your primordial sound, you must meet with a certified instructor. PSM can only be taught through a certified instructor, but there are several options for in-person workshops and online courses. You can find out more information here.
This meditation is perfect for someone looking to find a personal sound that they can return to in times of stress.
It’s a great habitual meditation to practice, and it can bring calm, peace, and joy to your life if practiced regularly.
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