25 types of meditation and how to choose the right one

Nov 6

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 25 types of meditation and help you find the practice that fits just right.

The benefits of meditation can reach across your well-being, from reducing stress and anxiety to improving focus and supporting mental and emotional health. But there’s a catch: meditation is a wide family of practices, and the type that works beautifully for your friend might leave you fidgety and frustrated.

We’ve grouped the many types of meditation into six families, so you can see how they relate before you pick one. Think of it as a menu. Try whichever one draws you in, and let your practice change as you do.

What is meditation?

Meditation is a way to train our attention and awareness so we can be more present in the moment. Most types ask you to rest your focus somewhere, like the breath, a word, a sensation, or a movement, and to notice without judgment when your mind drifts, then return. That returning, over and over, is the practice.

What changes from one type to the next is where you place your attention and what you hope to cultivate. Some practices sharpen focus, while others cultivate compassion or help the body relax. Many share a thread of mindfulness, noticing where your attention drifts and gently coming back.

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.

25 types of meditation

By exploring the different forms of meditation practice, you can discover what works best for you to enhance your overall well-being.

Mindfulness practice

These practices share a common aim. You anchor your attention in the present moment and meet whatever arises without judgment. They're a good place to start if you're new to meditation.

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 well-being.

2. Body scan

A body scan moves your attention slowly through the body, one area at a time, noticing sensation without trying to change it. It's a core mindfulness technique and a gentle way into the practice, since you always have your body to come back to. Many people use it to unwind before sleep.

3. Breath meditation

Here the breath is your anchor. You rest your attention on each inhale and exhale, without trying to control the rhythm, and return to it whenever your mind wanders. Because your breath is always with you, this is one of the most portable practices you can carry into a stressful moment.

4. Mindful eating

Mindful eating brings full attention to a meal through the senses: the color, smell, texture, and taste of your food, and the signals of hunger and fullness. It can support digestion and help you notice emotional eating patterns with more kindness.

Focus and concentration

Focus is the whole point here. You rest your attention on one thing, a flame, a sound, or a word, and return to it each time the mind strays. Over time this can sharpen your attention and prepare you for deeper states.

5. 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.

6. 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.

7. Om meditation

Om meditation is a form of mantra practice built around chanting or silently repeating the sound "Om." The vibration of the sound gives the mind something to settle on, and many practitioners find the repetition grounding.

8. Candle meditation (trataka)

Also called trataka, candle meditation uses the soft glow of a flame as your focal point. You rest your gaze on the candle, placed at eye level a short distance away, and let it hold your attention. It's a visual anchor for anyone who finds eyes-closed practice restless.

9. Visualization meditation

Visualization meditation guides you to picture a scene, place, or outcome in vivid detail, such as somewhere you feel calm and safe. By giving the mind a rich image to rest on, it can lower stress and support a sense of ease. Unlike open mindfulness, it actively directs the imagination.

Compassion and kindness

Warmth is the thread running through this family, directed toward yourself, the people you love, and even those you struggle with. These practices can enhance empathy and strengthen your relationships.

10. 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. It encourages us to see beyond our differences, nurturing a sense of connectedness. A traditional example is Tonglen, a Tibetan practice that pairs the breath with compassion for suffering.

11. Loving-kindness meditation (metta)

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, well-being, and peace to yourself and others, whereas compassion meditation specifically focuses on suffering, understanding it, feeling it, and wishing for it to be alleviated.

12. Gratitude meditation

Gratitude meditation guides your attention toward what you appreciate, often by calling to mind a few people or moments you're thankful for. Practiced in the morning or evening, it can lower anxiety and support better sleep, and it pairs naturally with compassion practice.

Movement practices

Sitting still doesn't suit everyone. If stillness makes you restless, these practices let you meditate while the body is in motion, with your attention on each movement.

13. Moving meditation

Moving meditation brings together deliberate movement and a focused mind. You move with purpose, noticing each step, stretch, or breath as you go. Yoga, tai chi, mindful stretching, and mindful dancing all fall under this heading, and it can be done almost anywhere.

14. Walking meditation

Walking meditation means walking slowly and deliberately, with your attention fully on the act of walking: each step, the movement of your legs, the ground beneath your feet, and your breath. It turns an everyday activity into a practice you can take outdoors.

15. Mindful movement

Mindful movement is the broad practice of bringing present-moment awareness to how your body moves, whether through stretching, yoga, or simple everyday motion. It's mindfulness carried into the body rather than held in stillness.

16. Qigong

Qigong is a traditional Chinese practice that combines movement, breathwork, and meditation to support balance and focus. In its active form you meditate while flowing through slow, deliberate movements, which makes it a bridge between exercise and stillness.

17. Yoga nidra

Yoga nidra, sometimes called yogic sleep, is a guided rest practice done lying down. A teacher or recording leads you through stages of body scan, breath, and visualization into a state between waking and sleep. No yoga experience is needed, and it's often used for deep rest at bedtime.

Buddhist tradition & depth practices

A few practices are rooted in a specific lineage and tend to go deeper, often taught within a tradition or by a teacher. Several come from Buddhism, while others, like Transcendental Meditation and kundalini, come from Hindu and Vedic traditions.

18. Buddhist meditation

Buddhist meditation is the broad tradition behind many of the best-known techniques, including Zen and Vipassana below, along with loving-kindness. If you want a feel for the tradition as a whole before exploring the specific practices, start here.

19. 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.

20. 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.

21. Transcendental Meditation (TM)

Transcendental Meditation comes from the Hindu and Vedic tradition and was brought to the West in the mid-20th century. It's a silent, mantra-based practice, typically done for about 20 minutes twice a day, and it's taught one-on-one by a certified teacher who gives you your mantra. It's described as effortless, letting the mantra gently carry the mind toward deep rest.

22. Kundalini meditation

Kundalini meditation is a spiritual practice that aims to awaken what the tradition describes as an inner energy at the base of the spine, using breathwork, posture, and chanting. Practitioners describe effects in spiritual and energetic terms, which are rooted in belief rather than established science. Because the breathwork can be intense, check with your doctor first if you have respiratory, heart, or blood pressure concerns.

23. Chakra meditation

Chakra meditation focuses attention on the body's energy centers, or chakras, often by visualizing each as a spinning wheel, chanting a sound for each one, or breathing into each area. As with kundalini, the idea of chakras comes from spiritual tradition and is described as belief rather than scientific fact.

Relaxation practices

This family works from the body inward. The practices help your nervous system slow down and your muscles release tension, which makes them a good entry point when stress shows up physically.

24. Relaxation meditation

Relaxation meditation is an umbrella term for any practice that helps the body release tension and the mind wind down. It often draws on breathing, body awareness, or guided sessions, and it's a gentle place to begin if deeper practices feel like a lot right now.

A sound bath, where you lie back and listen to instruments, is one example.

25. Progressive muscle relaxation

Progressive muscle relaxation guides you to tense and then release each muscle group in turn, usually working from the feet up to the face. By targeting the physical side of stress, it can ease tension that anxiety stores in the body, and it pairs well with a body scan to finish.

A comparison of meditation types

The six families above group the 25 types by where your attention goes. This table puts them side by side, so you can compare meditation types and see where to start.

  
    Meditation type
    Where your attention goes
    Types included
    A good place to start if...
  
    Mindfulness practice
    The present moment: breath, body, thoughts, or food
    Mindfulness, body scan, breath, mindful eating
    You’re new to meditation
  
    Focus and concentration
    One anchor, like a word, a flame, or an image
    Concentration, mantra, Om, candle, visualization
    Your mind wanders and you want some structure
  
    Compassion and kindness
    Care and goodwill toward yourself and others
    Compassion, loving-kindness, gratitude
    You’re feeling self-critical or disconnected
  
    Movement practices
    The body in motion, or deep rest while lying down
    Moving, walking, mindful movement, qigong, yoga nidra
    Sitting still makes you restless
  
    Buddhist tradition and depth practices
    A specific technique taught within a tradition
    Buddhist, Zen, Vipassana, Transcendental Meditation, kundalini, chakra
    You want a guided, teacher-led path
  
    Relaxation practices
    Releasing tension from the body
    Relaxation, progressive muscle relaxation
    Stress shows up as physical tension

Meditation type	Where your attention goes	Types included	A good place to start if...
Mindfulness practice	The present moment: breath, body, thoughts, or food	Mindfulness, body scan, breath, mindful eating	You’re new to meditation
Focus and concentration	One anchor, like a word, a flame, or an image	Concentration, mantra, Om, candle, visualization	Your mind wanders and you want some structure
Compassion and kindness	Care and goodwill toward yourself and others	Compassion, loving-kindness, gratitude	You’re feeling self-critical or disconnected
Movement practices	The body in motion, or deep rest while lying down	Moving, walking, mindful movement, qigong, yoga nidra	Sitting still makes you restless
Buddhist tradition and depth practices	A specific technique taught within a tradition	Buddhist, Zen, Vipassana, Transcendental Meditation, kundalini, chakra	You want a guided, teacher-led path
Relaxation practices	Releasing tension from the body	Relaxation, progressive muscle relaxation	Stress shows up as physical tension

How to choose the right type of meditation for you

There’s no one-size-fits-all approach to meditation, and your needs may change over time. The best meditation technique is the one that feels right for you now and fits into your life. These five steps can help you find it.

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.

Experiment with different practices: Try out different meditation methods and resources, including the Calm app, online courses, and local meditation groups, for guided sessions in different styles.

Listen to your body and mind: Pay attention to how you feel during and after meditation. The right practice should leave you feeling calm and refreshed. If you feel frustrated or strained, try a different type.

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.

Seek guidance: If you're unsure where to start, seek advice from experienced practitioners or meditation teachers for support tailored to your personal journey.

How to start meditating: 7 tips

Starting a meditation practice can bring greater mindfulness and improved emotional well-being. However, establishing a consistent practice can feel daunting. By bringing these tips into your approach, you can build a meditation practice that fits your life and becomes a source of strength and peace.

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 form expectations based on others' descriptions, but each person's meditation journey is unique. You don’t need to empty your mind or feel bliss in every session. Notice your thoughts and feelings without judgment, and meet whatever comes up 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 with 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 or find your mind wandering constantly. When this happens, treat yourself with kindness and compassion. Each time you notice your mind has drifted and come back to the present moment, you’re practicing.

💙 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 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?

There’s no single agreed list, but these three approaches are often used to sort the many types of meditation:

Concentration meditation: You rest your attention on a single point of reference, such as the breath, a mantra, a sound, or a candle flame. When your mind wanders, you return to it.
Mindfulness meditation: You widen your awareness to include thoughts, sensations, and your surroundings as they arise. It is often taught as part of Mindfulness-Based Stress Reduction (MBSR).
Loving-kindness meditation (Metta): You build goodwill and warmth toward 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 is the one you’ll keep practicing. Try a few to see which fits.

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Calm Editorial Team