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From movement-based practices to silent stillness, exploring the various forms of meditation can help you find the one that truly resonates with you. In this guide, we’ll walk you through some of the most common and impactful techniques to help you begin or deepen your journey.
Which Meditation Type Works Best for Me?
With so many types of meditation available, it’s easy to feel overwhelmed when trying to choose the right one. But the beauty of meditation lies in its flexibility, therefore, the best style is the one that aligns with your personality, lifestyle, and current emotional or mental needs.
To help you navigate the different ways to meditate, consider these questions:
- What’s your goal?
Are you looking to reduce stress, improve focus, build emotional resilience, or cultivate compassion? Each goal aligns better with specific techniques. For instance, mindfulness meditation helps with focus and awareness, while loving-kindness supports emotional healing. - What’s your personality like?
If you’re naturally restless or have a hard time sitting still, movement-based forms of meditation like walking meditation or yoga nidra might suit you better. If you enjoy structure and mental discipline, mantra-based or concentration meditations could be more effective. - How much time do you have?
Some types require just a few minutes a day, while others benefit from longer sessions. Guided meditations are great if you're short on time and need support staying focused. - Are you open to spiritual or religious elements?
Some styles, like transcendental or Zen meditation, have spiritual roots, while others, like body scan or breath-focused practices, are more secular.
Ultimately, choosing a meditation practice is a personal journey. Start by experimenting with a few common styles and observe how you feel during and after each session. Your preferences might evolve over time and that’s okay. The key is to stay curious and consistent.
A Guide to 10 Types of Meditation
Each person’s path is unique and that includes their meditation journey. Below, we explore different meditation techniques to help you find what resonates best with your needs, personality, and goals. From focused attention to passive observation, this guide highlights the best meditation practices for everything from mental health to spiritual exploration.
1. Mindfulness Meditation
Rooted in Buddhist traditions, mindfulness meditation is one of the most common meditation forms. It involves being fully present and aware of what’s happening in the moment without judgment. This means observing your thoughts, emotions, and physical sensations as they arise. Today, mindfulness meditation is widely used in modern psychology to manage stress, anxiety, and depression.
How to practice:
- Sit comfortably and focus on your breath or body.
- Notice thoughts, feelings, or sensations as they arise.
- Acknowledge them and gently return to the present.
- Stay with the process without trying to change it.
Benefits:
- Improves emotional regulation
- Reduces anxiety and stress
- Enhances mental clarity
Best for:
Beginners, anyone seeking mental health benefits. Meditopia has different meditation programs for beginners, download the app, answer the questionnaire and start your journey today!
💡 Start small, try 5 minutes daily after waking up or before going to be. The key to mindfulness is regular, non-judgmental attention. Try to connect through your senses, and if thoughts come randomly, let them go with kindness. This isn't about leaving your mind empty, it's about simply being in the present moment.
2. Transcendental Meditation
Transcendental Meditation (TM) became popular in the West during the 1960s, thanks to Maharishi Mahesh Yogi, and even The Beatles were devoted practitioners [1]. Unlike other methods that focus on breath or body, TM uses a personalized Sanskrit mantra silently repeated to help the mind “transcend” thought.
It’s considered effortless and passive, allowing deep relaxation without active focus, and is one of the most widely researched types of spiritual meditation.
How to practice:
- Sit comfortably with eyes closed.
- Silently repeat your personal mantra.
- Continue for 15–20 minutes, twice daily.
- If thoughts arise, gently return to the mantra.
Benefits:
- Deep relaxation and stress relief
- Increases creativity and productivity
- Supports spiritual development
Best for:
Those interested in structured methods or spiritual growth
💡 This method is best learned from a certified teacher to ensure correct technique and personal mantra assignment. Still, you can test how you feel with different mantras, and try to connect with that unique feeling.
3. Loving-Kindness Meditation (Metta)
Rooted in the Theravāda Buddhist tradition, Metta (meaning “loving-kindness” in Pali) meditation is designed to cultivate unconditional goodwill. First toward yourself, then expanding to others.
Practitioners silently repeat phrases like “May you be happy” while holding people in their minds and hearts. Studies show this practice can increase empathy and even reduce bias, making it a powerful tool for emotional healing and connection [2].
How to practice:
- Sit comfortably and focus on your breath.
- Visualize someone you love.
- Send them kind wishes (e.g., “May you be safe”).
- Expand these wishes to others, including yourself and even people you dislike.
Some Metta meditations aren't about people you love, but rather someone who may have hurt you in the past, or someone you have a challenging relaitonship with. The intention, though, remains the same.
Benefits:
- Reduces negative emotions
- Enhances empathy and social connections
- Increases self-compassion
Best for:
People dealing with self-criticism or relationship issues.
💡 If self-love feels hard, start by directing kindness toward someone you care for. It becomes easier to extend it inward from there. If you feel overwhelmed by the visualization exercise in this type of meditation, take it easy. It is a very powerful practice with deep emotional impact.
4. Body Scan Meditation
Body scan meditation emerged from the Mindfulness-Based Stress Reduction (MBSR) program developed by Dr. Jon Kabat-Zinn in the 1970s [3]. It’s a guided meditation that systematically moves your attention through each part of your body.
Rather than changing anything, you simply notice, building awareness of physical sensations, tension, or energy. This practice bridges the mind and body and is especially popular in clinical and therapeutic settings.
How to practice:
- Lie down or sit comfortably.
- Bring attention to your head, then slowly down to your toes.
- Notice sensations without judgment.
- If distracted, gently return to the body.
Benefits:
- Promotes relaxation
- Enhances mind-body connection
- Reduces physical tension
Best for:
Those struggling with stress, insomnia, or chronic pain. You can try several body scan meditations and exercises within Meditopia's app.
💡 Try this before bed to signal your body it’s time to unwind, it's ideal for calming the nervous system. It is also particularly helpful during highly stressful times, like before a work presentation, a challenging conversation, and even during uncertainity. Take it as your anchor to the present.
5. Zen Meditation (Zazen)
Zazen, meaning “seated meditation,” is the core practice of Zen Buddhism, a school that developed in China as Chan and later flourished in Japan. Unlike more guided or visual forms, Zazen emphasizes posture, breath, and observing thoughts without attachment.
It’s typically practiced in silence and stillness, often facing a wall. This stripped-down style of meditation aims to quiet the ego and reveal your true nature through direct experience.
How to practice:
- Sit cross-legged or on a cushion.
- Keep spine straight and hands resting in your lap.
- Focus on the breath or simply observe thoughts passively.
- Maintain stillness and awareness.
Benefits:
- Sharpens concentration
- Develops inner discipline
- Encourages deep insights
Best for:
Advanced meditators, those drawn to spiritual traditions.
💡 If sitting still feels difficult, start with shorter sessions and gradually extend as your body adjusts. You can do this on a yoga mat, or supporting your knees and back with cushions. If you have back or neck pain (or any physical condition that makes it harder for you to sit comfortably) try to sit on a comfortable chair or supporting your back against a wall.
6. Vipassana Meditation
Vipassana, meaning “insight” in Pali, is believed to be the original meditation technique taught by the Buddha himself [4]. The goal is to see things as they really are by deeply observing bodily sensations, thoughts, and emotions with equanimity.
Practiced in silent retreats for thousands of years, Vipassana lays the foundation for mindfulness meditation, helping practitioners develop wisdom through direct observation of impermanence.
How to practice:
- Observe your breath and bodily sensations.
- When thoughts or emotions arise, note them.
- Observe without clinging or aversion.
- Maintain equanimity throughout the session.
Benefits:
- Deepens insight and self-awareness
- Enhances emotional balance
- Develops wisdom over time
Best for:
Those seeking profound mental health transformation and self-discovery.
💡 Commit to consistency, insight arises not in one session, but gradually through repeated practice. Some practicioners consider that guided vipassana is better for beginners, and slowly, you can try the unguided practices. There's no rush here, test what makes you feel better, and stay curious.
7. Chakra Meditation
Originating in ancient Indian traditions, chakra meditation is based on the belief that energy flows through seven key centers in the body (from the base of the spine to the crown of the head.) Each chakra corresponds to different emotional and physical functions (For example, the heart chakra -Anahata- is associated with love, compassion, and emotional balance, and is located at the center of the chest.)
This practice involves focusing on each chakra through visualization, sound, or touch to balance energy and restore harmony. While rooted in spiritual teachings, chakra meditation is now practiced worldwide for emotional healing and vitality.
How to practice:
- Sit comfortably and close your eyes.
- Focus on one chakra at a time (from root to crown).
- Use visualization, color imagery, or sound (mantras) to activate each chakra. Meditopia has different chakra meditations awaiting for you.
- Breathe deeply and notice sensations or emotions.
Benefits:
- Balances energy flow
- Increases emotional and physical harmony
- Connects mind and body
Best for:
Spiritual seekers, people interested in energy work.
💡 Start with just one chakra per session, this helps build focus and prevents overwhelm. You may feel a sort of tingling or warm sensation in the chakra are you are focusing, use it to anchor your mind and body during the practice.
8. Yoga Nidra
Known as “yogic sleep,” Yoga Nidra is a state between wakefulness and sleep that induces deep relaxation while maintaining awareness. The practice dates back to ancient tantric texts and was systematized in the 20th century by Swami Satyananda Saraswati [5].
Unlike other meditation methods that require more concentration, Yoga Nidra is usually fully guided and deeply restful, often used in therapeutic settings for trauma, insomnia, and stress recovery.
How to practice:
- Lie on your back in a quiet space.
- Follow an audio guide that moves awareness through the body and breath. Meditopia has several yoga nidra practices available.
- Set a sankalpa (intention) before starting.
- Let go of effort and drift into deep rest.
Benefits:
- Profound relaxation
- Reduces insomnia and anxiety
- Supports healing and emotional release
Best for:
People with sleep issues, chronic fatigue, or burnout.
💡 Practice in the early evening or before sleep, your body will absorb the rest like a nap, even if you don’t fall asleep. This type of meditation does not involve specific poses. It’s a guided meditation typically practiced lying down in Savasana (flat pose).
9. Mantra Meditation
One of the oldest meditation techniques, mantra meditation can be found across Hindu, Buddhist, and even Christian traditions. It involves the rhythmic repetition of a word, phrase, or sound (such as “Om” or “Peace”) either silently or aloud.
The concentration on sound anchors the mind, quieting inner chatter. It’s simple, accessible, and used to align mental and vibrational energy in both secular and spiritual practices.
How to practice:
- Choose a mantra (e.g., “Om,” “Peace,” or a personal phrase). You can find some mantra meditations and melodies within Meditopia's app.
- Sit comfortably and repeat the mantra in rhythm with your breath.
- Let it become your mental anchor.
- When distracted, return to the sound.
Benefits:
- Improves focus and attention
- Calms the nervous system
- Uplifts mood
Best for:
Beginners, those who prefer structured rhythm.
💡 You don’t need a spiritual phrase, choose a word that resonates with you emotionally or mentally. Let the soft "hmm" sensation within your chest guide your practice and anchor you to the present.
10. Visualization Meditation
Visualization meditation harnesses the power of imagination to create calming or empowering mental images. This method is widely used in guided meditation apps, sports psychology, and even goal-setting techniques.
From picturing a serene nature scene to visualizing your ideal future self, this practice engages the senses and emotions, offering a creative entry point into mindfulness and stress relief.
How to practice:
- Choose a scene, symbol, or object (e.g., a beach, mountain, or color).
- Close your eyes and imagine it in detail—sights, sounds, smells.
- Stay focused and let positive feelings arise.
- Return to the image when distracted.
Benefits:
- Boosts mood and motivation
- Encourages relaxation
- Supports manifestation and clarity
Best for:
Creative minds, people with anxiety, or anyone exploring different meditation techniques.
💡 If you are trying visualization meditation on your own, try visualizing a place where you’ve felt safe and happy, this anchors calm in both body and mind. You may get emotional, and that is okay. Sit there with your feelings, discover something new, or the root of a specific emotional challenge you may be facing.
Other Meditation Types to Try
While we’ve covered the most common meditation practices in detail, there are many other meditation methods worth exploring.
11. Breathing Meditation
Found across many traditions, this practice involves focusing on your breath to center the mind and access the present moment. Though simple, it forms the basis of many different meditation techniques.
12. Emotional Awareness Meditation
This practice helps you observe and connect with your emotions as they arise. Emotions often manifest physically, through tension, heat, or pressure, and by turning toward them with curiosity, we increase our emotional literacy and resilience. It’s a foundational method in trauma-sensitive and therapeutic mindfulness settings.
13. Thought Awareness Meditation
This practice teaches you to observe your thoughts rather than get carried away by them. It’s a core component of mindfulness and focused attention training, helping you build distance between your identity and the chatter in your mind. Think of your thoughts like clouds in the sky, passing, not permanent.
14. Eating Meditation
Eating meditation is about fully experiencing food, its texture, flavor, smell, and how it feels in your body. The goal isn’t restriction or judgment, but slowing down and becoming aware of how we nourish ourselves. This method can reduce emotional eating and improve your relationship with food [6].
15. Vedic Meditation
Rooted in the ancient Vedas of India, this is a mantra-based practice similar to Transcendental Meditation, but without formal trademarked structure. You repeat a specific Sanskrit mantra silently, allowing your mind to settle into a deep, restful state. Unlike some types of meditation that require focused control, Vedic Meditation encourages passive awareness and can be practiced for 20 minutes twice a day.
16. Biofeedback Meditation
Combining technology with meditation, this method uses sensors to monitor physiological functions like heart rate, breathing, and brainwaves. Real-time feedback helps you understand how your mental state influences your body.
17. Acem Meditation
Developed by Scandinavian psychologists in the 1960s, Acem Meditation is a non-religious, scientific approach to mental stillness. Practitioners repeat a sound in a soft, passive, non-concentrated way, letting the mind wander naturally. The goal is not control but self-reflection and stress release, making it one of the more psychologically oriented types of meditation.
18. Walking Meditation
Popular in both Buddhist and secular traditions, walking meditation turns movement into a meditative practice. Each step becomes intentional: you focus on the lifting, moving, and placing of your feet, often coordinated with the breath. This is ideal for people who find seated meditation challenging or want to integrate awareness into everyday life. You can find many walking meditations within Meditopia's app! Download it now and try them today.
19. Sound Bath Meditation
This immersive experience uses sound vibrations from instruments like crystal bowls, gongs, and chimes to bring you into a deep meditative state. The tones are designed to harmonize brainwaves and promote relaxation and emotional release. While not traditional in the Buddhist or yogic sense, sound baths have grown in popularity as alternative healing practices.
20. Labyrinth Meditation
Walking a labyrinth, an ancient symbol found in many cultures, is used as a form of spiritual meditation. Unlike a maze, there are no wrong turns. You walk slowly along the path, letting each step become an act of contemplation or prayer. This is often used for setting intentions, processing grief, or seeking clarity, and is especially popular in retreat and wellness settings.
21. Gazing Meditation (Trataka)
An ancient yogic practice, Trataka involves fixing your gaze on a single point (most commonly a candle flame) without blinking for as long as possible. Eventually, you close your eyes and try to visualize the image internally. It’s best practiced in a quiet, dim space free from distractions, if you try it, please consider your safety and place the candle in a spot away from plants or surfaces that could burn easily.
22. Binaural Beats Meditation
Using headphones, binaural beats meditation plays two slightly different sound frequencies in each ear, which the brain then perceives as a third “phantom” frequency. This frequency is said to influence brainwave activity, guiding you into states of deep focus, creativity, or relaxation depending on the frequency used [7]. You can find binaural beats within Meditopia's app, in the relaxing sounds section.
