12 Types of Meditation: Which Is The Right One For You?

Meditation is a practice that has been used for centuries to develop awareness of the present moment and achieve a mentally clear and emotionally calm state. There are many different types of meditation and there’s not a universally accepted ‘best’ or ‘most effective’ type.

There's a rising interest in mindfulness meditation which is evident in the volume of people who search for it. This shows that people are willing to take efforts to connect with their inner selves.

Each type of meditation comes with its own unique techniques and benefits. Choosing the right type for you may depend on your personal goals and preferences, as well as your current physical and mental state. Some people may find that they enjoy and benefit from a particular type of meditation, while others may find it less appealing or effective.

Start your meditation journey with the Beginners series on Level SuperMind.

Understanding the essence of meditation

Meditation, at its core, is about grounding yourself in the present moment. It helps to reduce stress which is mainly caused by thoughts related to past or future. Not only this, by meditating on different types of dhyana or meditation, you get to understand your own thoughts and emotions which gives you clarity of thoughts.

Although there’s no right or wrong way to meditate, choosing a meditation type can seem to be overwhelming at first. But it is worthwhile to experiment with several meditation techniques to see which one works the best for you.

Different types of meditation

Meditation is a simple way to relax and calm the mind and body. If you've struggled with meditation in the past, it may be because you were trying too hard.

Here are some of the most popular types of meditation practice:

• Mindfulness meditation

• Focused meditation

• Guided meditation

• Loving kindness meditation

• Visualization meditation

• Transcendental Meditation

• Progressive Relaxation Meditation

What types of meditation are ideal for beginners?

In the previous blog post, we learned about how to get started with meditation being a beginner. Now, let’s talk about different types of meditation you can experiment with as a beginner.

1. Breathing meditation

This type of meditation is particularly well-suited for beginners. Breathing meditation is simple, easy to learn, and can be done anywhere, making it an ideal choice for those who are just starting out on their meditation journey.

According to research, breathing exercises are linked to improvement in attention, cognitive abilities and overall mind performance. Breathing meditation involves focusing on the breath and using it as a point of concentration.

A simple breathing meditation can lead to outcomes like improved focus, less mind wandering, overall positive emotions and a better stress response mechanism.

To practice this type of meditation, you can simply find a comfortable place to sit or lie down, close your eyes, and focus on your breath as it moves in and out of your body. You may also try counting breaths or focusing on how the air feels as it enters and leaves your nostrils.

This type of meditation helps you focus on the present and your breath since every instant you spend thinking positively reduces the time you spend thinking negatively. When you’re stressed, your breath becomes shallow and rapid which can further fuel your emotions. Focusing on your breath helps to regulate your breath, thus, giving you a better sense of calm.

Breathing meditation requires no special equipment or training, and can be done anywhere, making it an ideal choice for those looking to start their meditation journey.

Also read: What is the best time to meditate: Morning, evening, or?

2. Mindfulness meditation

Mindfulness meditation is a type of meditation that involves focusing on the present moment to be intensely aware of what you’re feeling every moment without any judgement or interpretation.

To get started with mindfulness meditation, find a quiet space where you can sit or lie down comfortably. Begin by focusing on your breath, noticing the physical sensation of the air moving in and out of your body. If your mind starts wandering, gently bring it back to your breath.

You can also focus on bodily sensations or your surroundings, paying attention to the sights, sounds, and feelings that arise. Since mindfulness is all about doing something with 100% focus, you can also practice this while having your food, washing dishes or taking a shower.

Benefits of mindfulness meditation

“Mindfulness helps you to go home to the present. And every time you go there and recognize a condition of happiness that you have, happiness comes,” says Thich Nhat Hanh, a spiritual leader and Buddhist monk.

1. Mental well-being: Mindfulness meditation increases self awareness, focus, enhances memory and boosts creativity. It also reduces stress, anxiety and negativity in your thinking.
2. Physical health: Meditation improves your immunity, regulates cardiovascular health and promotes better sleep quality.
3. Emotional balance: Mindfulness meditation makes your mood better which in turn improves mental resilience and emotional balance.

Also read: Tired, still can't sleep? Here's what you need to do

3. Guided meditation

Choosing between guided and unguided meditation forms the first step of getting started with meditation.

Guided meditation is a type of meditation in which a person is led through the meditation process by a trained instructor either in person or through a meditation app like Level Supermind.

It involves the usage of imagery and visualizations and provides a structured approach to meditation practice. The topic or theme of  guided meditation may be connected to abundance, manifesting, or physical health, among other things.

A consistent and calming voice can help to calm the mind and bring the focus back to the present moment especially for those who may struggle with distractions or a wandering mind.

Benefits of guided meditation

1. Structured guidance: This type of mediation is especially helpful for beginners who may not know where to start or how to go about the practice. With a clear set of instructions, beginners find it easy to follow along and get the most out of their meditation experience.
2. Enhanced visualization: With the help of a narrator or guide, practitioners can vividly imagine peaceful scenarios, healing processes, or specific outcomes, leading to deeper emotional and psychological impact.
3. Diverse objectives: Guided meditations can be made to fulfill specific goals, like reducing stress, improving sleep quality, promoting manifestation of desires, allowing individuals to choose a meditation that aligns with their current needs.

Also read:

The millionaire who turned monk for inner peace

The Linked CEO who 'did nothing'

4. Walking meditation

Walking meditation, also known as 'kinhin', involves noticing the feet's movement as you walk and becoming conscious of your body's relationship to the earth.

It requires focusing on the experience of walking and being present in the moment. You can do it anywhere, at any time, without any special equipment or training. All you need is a place to walk and the willingness to pay attention to your experience.

As you walk, you can also incorporate other elements of mindfulness, such as observing the sights, sounds, and smells around you, or offering kindness and compassion to yourself and others.

When walking, pay attention to your posture and speed. Keep your back straight and leg muscles relaxed while you walk. At first, it could seem difficult, but with time and effort, you'll get the feel of it.

Walking meditations may be very beneficial and soothing, and there are numerous modern variations on the practice. It can be particularly therapeutic for those who have problems sitting still for a regular meditation practice.

This type of meditation is an effective way to be more self aware, get better sleep, achieve mental clarity and boost your mind power by establishing a mind-body connection. In the midst of a busy day, it can also serve as a great opportunity to get in touch with nature and find some peace.

Benefits of walking meditation

1. Mind-body connection: With each step, walking meditation connects your body to the mind. Focusing on the sensation of movement aligns them with their physical presence in the world.
2. Physical health: In additional to mental and emotional benefits, walking meditation improves your immunity, strengthens cardiovascular health and increases stamina.
3. Enhanced awareness: By grounding yourself in the present moment, this meditation makes you aware of your surroundings, sounds and sensations which induces awareness and appreciation.

Also read: How to do meditation for students?

5. Progressive Muscle Relaxation Meditation

Progressive muscle relaxation is a type of meditation that involves tensing and relaxing of various muscles up and down the body to promote relaxation and reduce stress.

It’s a great way to get in touch with the physical sensations in your body, which can in turn help you to stay present and focused, and promote relaxation and reduce stress.

To practice progressive muscle relaxation, you can start by finding a comfortable space where you can sit or lie down. Start by tightening the muscles in your feet and ankles, holding for a short period of time, and then relaxing. Concentrate on the feeling of relaxation and release in your muscles as you let go of the tension.

After that, focus on your thighs, calves, and buttocks, tensing and relaxing each muscle group separately. Tensing and releasing the muscles in your chest, arms, hands, neck, and face as you move up through your body.

Take deep breaths and concentrate on the physical feelings in your body as you tighten and relax each muscle group. This can help you to stay present and focused, and can also help to promote relaxation and reduce stress.

Benefits of progressive muscle relaxation meditation:

1. Reduced stress and anxiety: When you systematically tense and then release each muscle group, you can release physical tension, thus reducing overall stress and anxiety levels.
2. Improved body awareness: This technique makes you aware of your bodily sensations, helping them recognize and address areas of tension and discomfort before they escalate.
3. Enhanced sleep quality: Progressive muscle relaxation can promote relaxation and eliminate insomnia, helping you to fall asleep faster and wake up feeling refreshed.

6. Loving kindness meditation

Loving kindness meditation, also known as 'metta meditation', involves cultivating feelings of love and compassion towards yourself and others.

In order to let go of whatever negative emotions you may be experiencing, you need to first direct positive energy and goodwill toward yourself, and then, as a ripple effect, to others.

This type of meditation requires you to try to visualize the person or people you are sending love and kindness to. You can start with yourself, then move on to someone you love, a neutral person, a difficult person, and eventually, all living beings.

Keep in mind that you don’t have to force yourself to feel a certain way, you just need to open your heart to love and compassion. It is an entire process and with time and practice, you’ll be able to develop these feelings.

Research suggests that loving kindness meditation can have a number of positive effects on both physical and mental health like reduced stress, increased positive emotions like joy and gratitude as well as improved immunity.

Benefits of loving kindness meditation

1. Enhanced positive emotions: Regular practice increases positive feelings by inducing joy, kindness and gratitude.
2. Reduced negative feelings: Loving kindness meditation can reduce anger, resentment, and interpersonal conflicts, helping you be more forgiving and understanding.
3. Strengthened social connections: By fostering feelings of compassion and empathy towards yourself and others, this meditation can enhance interpersonal relationships, thus strengthening your bonds.

7. Visualization meditation

Visualization meditation involves using your imagination to create a mental image of a peaceful place or situation, and then spending some time dwelling on that image. It promotes feelings of calmness and relaxation and brings a sense of clarity.

To get started, find a comfortable place. Close your eyes and take a few deep breaths. Next, bring to mind an image of a place that brings you a sense of peace and calm. This could be a beach, a mountain view or any other place that feels soothing to you. Allow yourself to thoroughly immerse yourself in the experience by visualising the sights, sounds, and sensations of being in this location.

As you concentrate on the image, you may also try incorporating a mantra or positive affirmations into your visualisation. Repeat to yourself statements like "I am at peace" or "I am calm and centred."

Remember it’s okay if your mind wanders. Just gently redirect your focus back to the peaceful image whenever you notice that your mind has wandered. With practice, you will find that visualization meditation becomes a valuable tool for finding inner peace and relaxation.

Benefits of visualization meditation

1. Enhanced focus: Visualization meditation allows you to imagine and create mental image which keeps you focused and improves your  and cognitive function.
2. Better mental clarity: This meditation organizes your scattered thoughts into a clear mental image which reduces mental clutter.
3. Emotional healing: By visualizing positive scenarios and outcomes, you can evoke feelings of peace, joy, and contentment which keeps you emotionally balanced.

Transcendental meditation

Introduced by Maharishi Mahesh Yogi, a spiritual guru, transcendental meditation is a trademarked meditation based on a form of mantra- a word or sound that is repeated over and over again – as a means of quieting the mind and achieving a state of deep relaxation and inner peace.

This allows the mind to settle into a state of restful alertness and is said to be the source of creativity, happiness, and well-being, and it is believed to be the natural state of the mind.

The best way to learn it is through a trained TM practitioner. If you want an accessible approach to the depth that meditation offers, then you should give this type of meditation a try.

Types of meditation available on the Level Supermind app

1. Focused attention

2. Body scan

3. Loving kindness

4. Visualization

5. Resting awareness

6. Reflection

7. Chakra meditation

8. Sound bath

We’ve already talked about the first four meditations mentioned above. Let's dive into the next four meditations:

Resting awareness

Resting awareness meditation, also known as "just sitting" or "shikantaza," involves simply sitting and being present with one's experience in the present moment rather than focusing on the breath or a visualization.

The goal of this type of meditation is not to achieve any particular state or outcome, but rather to simply be with whatever arises in the present moment with an open and accepting attitude.

The key is to simply notice these experiences as they arise, without trying to control or change them in any way. Just imagine yourself as a witness to your own experience, noticing whatever arises with curiosity and openness. If you find your mind becoming very active, simply return your focus to the breath as a point of anchor.

Benefits of resting awareness meditation

1. Enhanced mindfulness: This practice trains your mind to be mindful which means being aware of the present which in turn increases self awareness.
2. Reduced stress: When you simply observe your thoughts without attachment, it decreases stress levels and promotes emotional balance.
3. Boosted cognitive function: Regular practice can improve attention span, focus, and mental clarity, offering a natural remedy for brain fog and distractions.

Reflection

Reflection meditation requires taking time to reflect on a specific topic or question to gain an insight or understanding.

Approach the question with an open and curious mind, and be willing to sit with uncertainty or discomfort as you explore the topic. When you concentrate on the question, pay attention to your feelings rather than your thoughts.

This type of meditation will help you understand yourself and the world around you in a better manner, and develop greater clarity and insight into the challenges and opportunities you face.

Benefits of reflection

1. Improved self-awareness: When you introspect through reflection, you become more aware of your emotions, thoughts and reactions.
2. Problem-solving skills: By reflecting on specific topics or questions, you can gain insights, helping you take better decisions and be a better problem solver.
3. Personal growth: This meditation can act as a catalyst for personal development, encouraging growth, change, and self-improvement.

Chakra meditation

The goal of this meditation method is to maintain the openness, alignment, and fluidity of the body's primary chakras, or energy centers. When your chakras are blocked or imbalanced, it can cause uncomfortable physical and mental symptoms.

By focusing your attention on the seven energy centers of the body, it aims to bring balance to the entire system rather than simply targeting specific physical or emotional symptoms.

This type of meditation is a highly personal practice. The functioning of each person's chakras may vary, so what works for one person may not be the best approach for another. This implies that you can tailor your meditation to meet your personal goals and interests, regardless of whether you want to overcome a particular problem or just improve your overall wellbeing.

Benefits of chakra meditation

1. Balanced energy: Focusing on the body's energy centers or chakras, this meditation promotes openness and self confidence for your overall wellbeing.
2. Emotional healing: By working on specific chakras, you can observe and heal emotional blockages, leading to emotional freedom and resilience.
3. Spiritual connection: Regular practice can foster a deeper connection to the universe and your higher self.

Also read:

How to know which of your 7 chakras is out of balance?

Role of balanced chakras in cultivating leadership

Sound bath

Sound bath meditation involves soothing sounds of gongs, singing bowls, and other instruments filling the air which helps you can let go of the worries and stress of daily life and sink into a deep state of relaxation.

The instruments' vibrations may be felt throughout the body, which helps to reduce stress and fosters a sense of calm.

Each person's response to the sounds may vary depending on the particular instruments being used and how they are being played. This implies that you can approach the meditation with an open mind and give yourself permission to just be with whatever arises, without trying to control the outcome.

Benefits of sound bath meditation

1. Deep relaxation: The sounds from instruments like singing bowls or gongs in a sound bath meditation deeply resonate with you which induces a state of deep relaxation and tranquility.
2. Better sleep: The calming effects of sound bath meditation can help you fight insomnia, promoting better sleep patterns and restfulness.
3. Reduced anxious thoughts: The immersive experience of a sound bath promotes release of endorphins and reduces cortisol levels linked to stress which makes your mind calm and relaxed.

Difference between meditation and concentration

Concentration:

1. Single-pointed focus: Concentration is about bringing your attention to a singular task, excluding other thoughts.
2. Active engagement: It requires you to actively make mental effort to prevent the mind from wandering.
3. Purpose-driven: Concentration is mainly associated with tasks like studying, reading, or problem-solving.
4. Exclusionary: It involves shutting out distractions, both external (like noises) and internal (like stray thoughts).
5. Time-bound: Typically concentration is for the duration until a task is completed.

Meditation:

1. Broad awareness: Meditation is about cultivating a wide awareness of your thoughts, and physical sensations.
2. Passive observation: It involves observing thoughts and feelings without judgment, letting them come and go naturally.
3. Holistic experience: Meditation is not just for your mind but also includes your body and breath.
4. Inclusionary: All thoughts, feelings, and sensations are acknowledged without attachment or aversion.
5. Timeless: Meditation can be practiced for set durations but the meditative state can be stretched to extended periods as well.

Final thoughts

No matter what your purpose is- reducing stress, improving focus, enhancing creativity or getting better sleep, there’s a meditation practice for you.

Don’t worry, it takes a little amount of trial and error to find the meditation that fits. What matters ultimately is that you inculcate calmness, mindfulness and empathy into your daily life.

To give you a headstart, Level Supermind has a ‘Beginners series’ for you and ‘21 days challenge’ meditation to help you take up the challenge and build a daily meditation habit.