Which type of meditation is right for me?
Medically reviewed by Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS
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What meditation is all about
Meditation may be an ancient tradition, but it’s still practiced in cultures all over the world to create a sense of calm and inner harmony.
Although the practice has ties to many different religious teachings, meditation is less about faith and more about altering consciousness, finding awareness, and achieving peace.
These days, with the greater need to reduce stress in the midst of our busy schedules and demanding lives, meditation is increasing in popularity.
Although there isn’t a right or wrong way to meditate, it’s important to find a practice that meets your needs and complements your personality.
There are nine popular types of meditation practice:
- mindfulness meditation
- spiritual meditation
- focused meditation
- movement meditation
- mantra meditation
- transcendental meditation
- progressive relaxation
- loving-kindness meditation
- visualization meditation
Not all meditation styles are right for everyone. These practices require different skills and mindsets. How do you know which practice is right for you?
“It’s what feels comfortable and what you feel encouraged to practice,” says Mira Dessy, a meditation author and holistic nutritionist.
Keep reading to learn more about the different types of meditation and how to get started.
1. Mindfulness meditation
Mindfulness meditation originates from Buddhist teachings and is the most popular meditation technique in the West.
In mindfulness meditation, you pay attention to your thoughts as they pass through your mind. You don’t judge the thoughts or become involved with them. You simply observe and take note of any patterns.
This practice combines concentration with awareness. You may find it helpful to focus on an object or your breath while you observe any bodily sensations, thoughts, or feelings.
This type of meditation is good for people who don’t have a teacher to guide them, as it can be easily practiced alone.
2. Spiritual meditation
Spiritual meditation is used in Eastern religions, such as Hinduism and Daoism, and in Christian faith.
It’s similar to prayer in that you reflect on the silence around you and seek a deeper connection with your God or Universe.
Essential oils are commonly used to heighten the spiritual experience. Popular options include:
- palo santo
Spiritual meditation can be practiced at home or in a place of worship. This practice is beneficial for those who thrive in silence and seek spiritual growth.
3. Focused meditation
Focused meditation involves concentration using any of the five senses.
For example, you can focus on something internal, like your breath, or you can bring in external influences to help focus your attention.
Try counting mala beads, listening to a gong, or staring at a candle flame.
This practice may be simple in theory, but it can be difficult for beginners to hold their focus for longer than a few minutes at first.
If your mind does wander, it’s important to come back to the practice and refocus.
As the name suggests, this practice is ideal for anyone who requires additional focus in their life.
4. Movement meditation
Although most people think of yoga when they hear movement meditation, this practice may include walking through the woods, gardening, qigong, and other gentle forms of motion.
It’s an active form of meditation where the movement guides you.
Movement meditation is good for people who find peace in action and prefer to let their minds wander.
5. Mantra meditation
Mantra meditation is prominent in many teachings, including Hindu and Buddhist traditions. This type of meditation uses a repetitive sound to clear the mind. It can be a word, phrase, or sound, such as the popular “Om.”
It doesn’t matter if your mantra is spoken loudly or quietly. After chanting the mantra for some time, you’ll be more alert and in tune with your environment. This allows you to experience deeper levels of awareness.
Some people enjoy mantra meditation because they find it easier to focus on a word than on their breath. This is also a good practice for people who don’t like silence and enjoy repetition.
6. Transcendental Meditation
Transcendental Meditation is a popular type of meditation. This practice has been the subject of numerous studies in the scientific community.
It is more customizable than mantra meditation, using a mantra or series of words that are specific to each practitioner.
This practice is for those who like structure and are serious about maintaining a meditation practice.
7. Progressive relaxation
Also known as body scan meditation, progressive relaxation is a practice aimed at reducing tension in the body and promoting relaxation.
Oftentimes, this form of meditation involves slowly tightening and relaxing one muscle group at a time throughout the body.
In some cases, it may also encourage you to imagine a gentle wave flowing through your body to help release any tension.
This form of meditation is often used to relieve stress and unwind before bedtime.
8. Loving-kindness meditation
Loving-kindness meditation is used to strengthen feelings of compassion, kindness, and acceptance toward oneself and others.
It typically involves opening the mind to receive love from others and then sending a series of well wishes to loved ones, friends, acquaintances, and all living beings.
Because this type of meditation is intended to promote compassion and kindness, it may be ideal for those holding feelings of anger or resentment.
9. Visualization meditation
Visualization meditation is a technique focused on enhancing feelings of relaxation, peace, and calmness by visualizing positive scenes or images.
With this practice, it’s important to imagine the scene vividly and use all five senses to add as much detail as possible.
Another form of visualization meditation involves imagining yourself succeeding at specific goals, which is intended to increase focus and motivation.
Many people use visualization meditation to boost their mood, reduce stress levels, and promote inner peace.
How to get started
The easiest way to begin is to sit quietly and focus on your breath. An old Zen saying suggests, “You should sit in meditation for 20 minutes every day — unless you’re too busy. Then you should sit for an hour.”
All kidding aside, it’s best to start in small moments of time, even 5 or 10 minutes, and grow from there.
“Sit consistently for 20 minutes a day and do this for 100 days straight,” recommends Pedram Shojai, author of “The Urban Monk” and founder of Well.org.
“Couple that with an additional 2 to 5 minutes of meditation throughout the day to break up the chaos, and you will soon be feeling the benefits.”
Why meditation is beneficial
There’s much evidence supporting the numerous benefits of meditation.
Meditation can help:
- lower blood pressureTrusted Source
- reduce anxietyTrusted Source
- decrease painTrusted Source
- ease symptoms of depression
- improve sleepTrusted Source
Whether the benefits are anecdotal or scientifically proven, those who follow a daily meditation practice are convinced of the benefits in their lives.
The bottom line
Whether you’re looking to reduce stress or find spiritual enlightenment, find stillness, or flow through movement, there’s a meditation practice for you.
Don’t be afraid to step out of your comfort zone and try different types. It often takes a little trial and error until you find the one that fits.
“Meditation isn’t meant to be a forced thing,” Dessy says. “If we’re forcing it, then it becomes a chore. Gentle, regular practice eventually becomes sustaining, supportive, and enjoyable.
Open yourself up to the possibilities. There are so many different forms of meditation that if one isn’t working or isn’t comfortable, just try a new one.”