7 types of meditation: how to know which is right for you
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Unlike your favorite baseball cap, meditation isn't one size fits all. We'll dive into 7 types of meditation and help you find the practice that fits just right.
The benefits of meditation can touch every aspect of our wellbeing. From reducing stress and anxiety to improving focus and attention, meditation can support both our mental and emotional health and help us develop greater empathy and connection with others.
There are several types of meditations to choose from, and the ones that are right for you can help bring self-discovery, mental resilience, focus, mindfulness, and compassion.
What is meditation?
Meditation is a method of cultivating attention and awareness in ourselves, so we can be fully present in the moment. It can allow us to observe our thoughts, feelings, and sensations without judgment. This heightened awareness can influence how we interact with the world around us, enriching our relationships and enhancing our overall sense of wellbeing.
Practicing meditation can help cultivate mindfulness—a state of active, open attention to the present, which studies have indicated could lower blood pressure, reduce chronic pain, and improve sleep quality. It may enhance our concentration, improve memory, and grow creative thinking. Regular practice has been shown to significantly reduce stress, decrease anxiety and depression, and boost health and wellness.
With a history rooted in the spiritual traditions of the East, including Buddhism, Hinduism, and Taoism, meditation has long been recognized as a means to gain enlightenment, self-realization, and balance.
7 types of meditation
By exploring the different forms of meditation practice, you can discover what works best for you to enhance your overall wellbeing.
1. Mindfulness meditation
Particularly accessible to beginners, mindfulness meditation invites you to immerse yourself in the present moment. It teaches you to observe your thoughts, feelings, and physical sensations without judgment. By focusing on the breath or the sensations in the body, rather than worries about the past or future, you learn to anchor yourself in the now. This can lead to reduced stress and improved wellbeing.
2. Compassion meditation
Compassion meditation aims to cultivate feelings of love, kindness, and compassion toward yourself and others. It involves silently directing sentiments of goodwill toward loved ones, acquaintances, and even people we might have a difficult relationship with. This practice has been shown to enhance empathy, reduce prejudice, and improve our relationships. Compassion meditation encourages us to see beyond our differences, nurturing a sense of connectedness.
3. Concentration meditation
Concentration meditation is a practice of focused attention, where the mind is directed toward a single point of reference, such as a candle flame, a sound, or the breath. This can help develop focus and attentiveness in everyday life and prepare the mind for deeper states of meditation.
This practice can be especially helpful for students, professionals, or anyone looking to improve their cognitive abilities and productivity.
4. Zen meditation (Zazen)
Zen meditation, or Zazen, is a disciplined form of meditation central to Zen Buddhism. You sit in a specific posture, focusing on the breath while observing thoughts and sensations as they arise and pass without attachment. Zazen emphasizes the importance of moment-to-moment awareness, for a profound sense of peace and insight.
5. Vipassana meditation
Vipassana, which means "to see things as they really are," is one of India's most ancient techniques of meditation. It focuses on the deep interconnection between mind and body. Through disciplined attention to physical sensations, you can develop insight into the nature of impermanence, suffering, and egolessness, to move toward enlightenment and liberation. Vipassana meditation is challenging, yet rewarding, offering profound insights into our own minds.
6. Loving-kindness meditation (Metta meditation)
Loving Kindness, or Metta meditation, is a practice of cultivating an attitude of unconditional love and kindness towards all beings. It starts with developing a loving acceptance of yourself and gradually extends outward to include friends, family, strangers, and even those with whom we may have conflicts. This practice can help break down barriers of anger and division, promoting peace and connection. Though loving-kindness meditation and compassion meditation are closely related and often practiced together, loving-kindness meditation involves sending wishes of happiness, wellbeing, and peace to yourself and others, whereas compassion meditation specifically focuses on suffering—understanding it, feeling it, and wishing for it to be alleviated.
7. Mantra meditation
Mantra meditation involves the silent repetition of a word or phrase, known as a mantra, to focus the mind and bring deeper states of meditation. This practice can be found in many spiritual traditions worldwide and serves as a powerful tool for calming the mind, reducing stress, and enhancing spiritual growth and a sense of peace and clarity.
If you find yourself easily distracted or struggling with a busy mind, mantra meditation can help you maintain focus.
Which type of meditation is right for you?
There's no one-size-fits-all approach to meditation. Your needs and goals may evolve over time, so explore different types of meditation as your journey unfolds.
How to find the right meditation practice for you
By exploring the various types of meditation and aligning your practice with your personal aspirations, you can find greater peace, clarity, and connection. The best meditation practice is the one that feels right for you at this moment and fits into your life.
1. Reflect on your goals: Think about what you're hoping to achieve. Whether it's reducing stress, finding inner peace, or developing compassion, your goals can guide your choice of practice.
2. Experiment with different practices: Try out different types of meditation and resources, including the Calm app, online courses, and local meditation groups, for guided sessions in different styles.
3. Listen to your body and mind: Pay attention to how you feel during and after meditation. The right practice can leave you feeling balanced, calm, and invigorated, not frustrated or strained.
4. Be patient and open-minded: Finding the meditation practice that works for you can take time. Approach each type with curiosity, allowing your experiences to guide your journey.
5. Seek guidance: If you're unsure where to start, seek advice from experienced practitioners or meditation teachers for support tailored to your personal journey.
7 tips to start a meditation practice
Starting a meditation practice can bring greater mindfulness, emotional balance, and improved wellbeing. However, establishing a consistent practice can sometimes feel daunting. By bringing these tips into your approach, you can build a meditation practice that fits your life to become a source of strength, peace, and insight.
1. Choose a time and place that works for you
A consistent routine is important in establishing any new habit, including meditation. Identify a time of day when you can dedicate a few uninterrupted minutes to your practice. For many, morning meditation sets a positive tone for the day ahead. However, if evenings or another time fits your schedule better, make that your meditation moment. Find a quiet, comfortable spot where you can sit or lie down without distractions.
💙 Morning person? Try this Morning Meditation to set your tone for the rest of the day. Nighttime person? This Deep Rest meditation is for you.
2. Start small and gradually increase your time
Begin with just a few minutes each day. Even a short period of meditation can have significant benefits, and starting small makes the practice feel more manageable. As you become more comfortable with the process, you can gradually extend your meditation time.
💙 Begin your meditation journey with Jeff Warren in this Meditation for Beginners series.
3. Let go of expectations of what it “should” look or feel like
Meditation is a personal experience, and there’s no single "right" way to do it. Many people have expectations based on descriptions from others, but each person's meditation journey is unique. The goal isn’t to empty your mind or achieve a state of bliss in every session but to observe your thoughts and feelings without judgment. Embrace whatever arises with kindness and curiosity.
💙 Explore how having Expectations can affect us and our lives with Tamara Levitt on the Daily Calm.
4. Practice some stretching or mindful movement to settle the body before you meditate
Physical discomfort can be a distraction during meditation. To help settle your body and prepare for stillness, consider some gentle stretching or mindful movement, such as yoga or tai chi, before you begin. This can help release tension in the body and allow you to sit more comfortably.
💙 Follow along to The Daily Move’s Releasing Stress session to help you unwind before settling down.
5. Try guided meditations
Guided meditations, available through apps, websites, or local classes, can provide verbal instructions and cues to lead you through the meditation process. They can introduce you to different types of meditation, help keep your focus, and offer insights into how to handle common challenges like wandering thoughts or restlessness.
💙 Try this guided meditation to help you with Reframing Difficult Thoughts whenever your thoughts start to overwhelm you.
6. Be kind to yourself
It's normal to encounter challenges as you begin your meditation practice. You might miss a day, find your mind wandering constantly, or feel impatient with the process. When this happens, treat yourself with kindness and compassion. Meditation is not about achieving perfection but about returning, again and again, to the present moment with openness.
💙 Practice this Loving Kindness meditation to guide you in cultivating feelings of kindness toward yourself and others.
7. Connect with a community
Join a meditation group or find a community of practitioners that can provide support, motivation, and a sense of connection. Sharing experiences with others on a similar path can be incredibly encouraging.
Types of meditation FAQs
What are the three major types of meditation?
The three major types of meditation often refer to:
Concentration meditation: This focuses on a single point of reference. It includes practices like mindfulness meditation, where the focus can be on the breath, a mantra, a sound, or a candle flame.
Mindfulness meditation: Encourages broadened awareness of all aspects of the environment, thoughts, and sense of self. It is often taught for mindfulness-based stress reduction (MBSR).
Loving kindness meditation (Metta): This meditation develops feelings of goodwill, kindness, and warmth towards others, starting with yourself.
What are the 7 levels of meditation?
The idea of levels in meditation can vary depending on the tradition or practice. A way to think of meditation depth might include the different types and states.
Physical relaxation: The initial stage where the body relaxes deeply
Concentration: The mind begins to focus, reducing distractions.
Mindful awareness: A state of heightened awareness of the present moment
Deepening peace: Inner silence becomes more profound.
Insight: Understanding about yourself and reality may arise
Blissful states: Experiences of joy or profound contentment
Transcendence: A sense of unity or oneness with all, often considered the deepest level of meditation
Which type of meditation is more powerful?
The power of a meditation practice can vary from person to person, depending on individual needs, preferences, and goals. Some may find mindfulness meditation helpful for managing stress and enhancing self-awareness, while others prefer the structured approach of transcendental meditation or the heart-opening practices of loving-kindness meditation.
Ultimately, the most "powerful" type of meditation is one that resonates with you personally, fits into your lifestyle, and meets your mental, emotional, and spiritual needs. Experiment with different types to work out which meditation feels best for your personal growth and wellbeing.
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