Did you know that there are as many meditation techniques as there are sports? And the only way to find out the best types of meditation for you is to try them.
As you may know, meditation has dozens of benefits, and everybody is doing it. You look for information online or on a bookstore, and see that there are a LOT of different styles of meditation. You wonder which way is best for you.
This is a very important question. Different types of meditation have different benefits. Some of them will work better for you than others—just like different sports or diets work better for some people than for others.
There are literally hundreds—if not thousands—of types of meditation, so here I will explore only the most popular ones. The purpose of this article is to help you experiment different meditation techniques, and find the ones that works best for you.
Finding the right style for you, and practicing it with the right approach, is one of the three essential Pillars of Meditation.
There is no cookie-cutter approach to meditation. You need to experiment many, and find the one that works best for your unique needs and personality. The type of meditation that is most helpful against anxiety, for instance, is not necessarily the best one against depression or for spiritual awakening.
If you prefer more dynamic meditation techniques, have a look at my walking meditation guide.
The advice regarding the posture of meditation is very similar among the different styles of seated practice, so I will go into more detail about it only once, when talking about the first technique (Zen meditation).
I have strived to include a “Is it for me?” section, with general observations about each practice. Keep in mind these are tentative; they are there to give some direction, and potentially any person could feel attracted to any of these modalities.
This article does NOT tell you which is “the best” type of meditation – because there is no such thing, and I’m not here to create controversy. Also, I have here focused more on meditative practices; I may write another article on other similar practices, that are more about relaxation or contemplation.
If you are a beginner, you may also enjoy the post on meditation for beginners – how to build the habit.
On the other hand, if you are looking for the historical background of how meditation developed over the centuries, check out my history of meditation article.
(This article is also available in Russian, Portuguese, Romanian, Croatian, and Polish. Translation done by LiveAndDare readers.)
Types of Meditation PDF
By the way, do you want to have a PDF version of this article, for easy future reference?
GENERAL TYPES OF MEDITATION
Scientists usually classify meditation based on the way they focus attention, into two categories: Focused Attention and Open Monitoring. I’d like to propose a third: Effortless Presence.
Focused attention meditation
Focusing the attention on a single object during the whole meditation session. This object may be the breath, a mantra, visualization, part of the body, external object, etc. As the practitioner advances, his ability to keep the flow of attention in the chosen object gets stronger, and distractions become less common and short-lived. Both the depth and steadiness of his attention are developed.
Examples of these are: Samatha (Buddhist meditation), some forms of Zazen, Loving Kindness Meditation, Chakra Meditation, Kundalini Meditation, Sound Meditation, Mantra Meditation, Pranayama, some forms of Qigong, and many others.
Open monitoring meditation
Instead of focusing the attention on any one object, we keep it open, monitoring all aspects of our experience, without judgment or attachment. All perceptions, be them internal (thoughts, feelings, memory, etc.) or external (sound, smell, etc.), are recognized and seen for what they are. It is the process of non-reactive monitoring of the content of experience from moment to moment, without going into them. Examples are: Mindfulness meditation, Vipassana, as well as some types of Taoist Meditation.
Effortless Presence
It’s the state where the attention is not focused on anything in particular, but reposes on itself – quiet, empty, steady, and introverted. We can also call it “Choiceless Awareness” or “Pure Being”. Most of the meditation quotes you find speak of this state.
This is actually the true purpose behind all kinds of meditation, and not a meditation type in itself. All traditional techniques of meditation recognize that the object of focus, and even the process of monitoring, is just a means to train the mind, so that effortless inner silence and deeper states of consciousness can be discovered. Eventually, both the object of focus and the process itself are left behind, and there is only the true self of the practitioner, as “pure presence”.
In some techniques, this is the only focus, from the beginning. Examples are: the Self-Enquiry (“I am” meditation) of Ramana Maharishi; Dzogchen; Mahamudra; some forms of Taoist Meditation; and some advanced forms of Raja Yoga. In my point of view, this type of meditation always requires previous training to be effective, even though this is sometimes not expressly said (only implied).
1) BUDDHIST MEDITATION TECHNIQUES
Zen Meditation (Zazen)
Origin & Meaning
Zazen (坐禅) means “seated Zen”, or “seated meditation”, in Japanese. It has its roots in the Chinese Zen Buddhism (Ch’an) tradition, tracing back to Indian monk Bodhidharma (6th century CE). In the West, its most popular forms comes from Dogen Zenji (1200~1253), the founder of Soto Zen movement in Japan. Similar modalities are practiced in the Rinzai school of Zen, in Japan and Korea.
How to do it
It is generally practiced seated on the floor over a mat and cushion, with crossed legs. Traditionally, Zazen meditation was done in the lotus or half-lotus position, but nowadays most practitioners sit with their back completely straight, from the pelvis to the neck. The mouth is kept closed and eyes are kept lowered, with the gaze resting on the ground about two or three feet in front of them.
There are two main ways to practice Zazen meditation: focusing on the breath or practicing Shikantaza, which means "just sitting." Focusing on the breath involves counting the breath as it goes in and out through the nose, starting at 10 and counting down. If distracted, practitioners gently bring their attention back to 10 and resume counting.
Shikantaza involves not using any specific object of meditation, but rather remaining in the present moment, observing thoughts and sensations without dwelling on anything in particular. This is a form of Effortless Presence meditation.
Zazen is a sober meditation style that is often practiced in Zen Buddhist centers with strong community support. It is known for its emphasis on posture and can be coupled with other elements of Buddhist practice such as prostrations, chanting, and group readings of Buddhist teachings.
Vipassana meditation, on the other hand, means "insight" or "clear seeing" and comes from the Theravada Buddhist tradition. It involves starting with mindfulness of breath to stabilize the mind and achieve access concentration before moving on to developing clear insight on bodily sensations and mental phenomena.
Practitioners sit with their spine erect, focusing on the movement of the breath and noticing other sensations as they arise. They may use mental labeling to stay focused and develop a clear seeing of impermanence, unsatisfactoriness, and emptiness of self in observed phenomena. As a result, equanimity, peace, and inner freedom are developed in relation to these inputs. Vipassana is an excellent meditation to help you ground yourself in your body and understand how the processes of your mind work. It is a very popular style of meditation that can be found with plenty of teachers, websites, and books, as well as 3~10 days retreats (donation based). The teaching of Vipassana is always free and there are no formalities or rituals attached to the practice. If you are completely new to meditation, Vipassana or Mindfulness are probably good ways for you to start.
Mindfulness Meditation is an adaptation from traditional Buddhist meditation practices, especially Vipassana, but also has a strong influence from other lineages such as Vietnamese Zen Buddhism from Thich Nhat Hanh. "Mindfulness" is the common western translation for the Buddhist term sati. Mindfulness meditation is the practice of intentionally focusing on the present moment, accepting and non-judgmentally paying attention to the sensations, thoughts, and emotions that arise. It is a great way to ground yourself and be aware of your surroundings.
Loving Kindness Meditation (Metta Meditation) is a practice that comes from Buddhist traditions, especially the Theravada and Tibetan lineages. It involves generating feelings of kindness and benevolence towards oneself and others. This practice helps in boosting empathy, developing positive emotions, and increasing self-acceptance and purpose in life. By wishing happiness and well-being for all beings, you can experience more joy and positivity in your life. That is the secret of Mathieu Richard’s happiness. “For one who attends properly to the liberation of the heart by benevolence, unarisen ill will does not arise and arisen ill will is abandoned.” – The Buddha
In this article, Emma Seppälä, Ph.D explores the 18 scientifically proven benefits of Loving-Kindness meditation.
Learn more:
Is it for me?
Are you sometimes too hard on yourself or on others? Or feel like you need to improve your relationships? Loving-kindness meditation will help you. It is beneficial both for selfless and self-centered people, and it will help increase your general level of happiness. You cannot feel loving-kindness and depression (or any other negative feeling) at the same time.
It is also often recommended, by Buddhist teachers, as an antidote to insomnia, nightmares, or anger issues.
2) HINDU MEDITATION TECHNIQUES (Vedic & Yogic)
Mantra Meditation (OM Meditation)
Origin & Meaning
A mantra is a syllable or word, usually without any particular meaning, that is repeated for the purpose of focusing your mind. It is not an affirmation used to convince yourself of something. Some meditation teachers insist that both the choice of word, and its correct pronunciation, is very important, due to the “vibration” associated with the sound and meaning, and that for this reason an initiation into it is essential. Others say that the mantra itself is only a tool to focus the mind, and the chosen word is completely irrelevant.
Mantras are used in Hindu traditions, Buddhist traditions (especially Tibetan and “Pure Land” Buddhism), as well as in Jainism, Sikhism and Daoism (Taoism). Some people call mantra meditation “om meditation”, but that is just one of the mantras that can be used. A more devotion-oriented practice of mantras is called japa, and consists of repeating sacred sounds (name of God) with love.
How to do it
As most type of meditations, it is usually practiced sitting with spine erect, and eyes closed. The practitioner then repeats the mantra in his mind, silently, over and over again during the whole session.
Sometimes this practice is coupled with being aware of the breathing or coordinating with it. In other exercises, the mantra is actually whispered very lightly and softly, as an aid to concentration.
As you repeat the mantra, it creates a mental vibration that allows the mind to experience deeper levels of awareness. As you meditate, the mantra becomes increasingly abstract and indistinct, until you’re finally led into the field of pure consciousness from which the vibration arose. Repetition of the mantra helps you disconnect from the thoughts filling your mind so that perhaps you may slip into the gap between thoughts. The mantra is a tool to support your meditation practice. Mantras can be viewed as ancient power words with subtle intentions that help us connect to spirit, the source of everything in the universe. (Deepak Chopra)
OM is a well-known example of a mantra. But there are thousands of others. Here are some of the most well-known mantras from the Hindu & Buddhist traditions:
om
so-ham
om namah shivaya
om mani padme hum
rama
yam
ham
You may practice for a certain period of time, or for a set number of “repetitions” – traditionally 108 or 1008. In the latter case, beads are typically used for keeping count.
As the practice deepens, you may find that the mantra continues “by itself” like the humming of the mind. Or the mantra may even disappear, and you are left in a state of deep inner peace.
There are many methods of mantra meditation. I explain them in detail, together with why mantras are powerful, on my article on mantra meditation.
Learn more:
Is it for me?
People usually find that it is easier to focus with a mantra than with the breathing. Because a mantra is a word, and thoughts are usually perceived as words, it can be easier to keep the focus on a mantra rather than on the breathing. It is useful especially when the mind is racing with many thoughts, since mantra meditation demands constant attention.
Meditating with a mantra can also make it simpler to integrate your meditative state into your daily life. In whatever activity you find yourself into, it can be as simple as repeating the mantra in your mind.
Transcendental Meditation (TM)
Origin & Meaning
Transcendental Meditation is a specific form of Mantra Meditation introduced by Maharishi Mahesh Yogi in 1955 in India and the West. In the late 1960s and early 1970s, the Maharishi achieved fame as the guru to the Beatles, The Beach Boys and other celebrities.
It is a widely practiced form of meditation, with over 5 million practitioners worldwide, and there is a lot of scientific research, many sponsored by the organization, demonstrating the benefits of the practice. There are over 600 scientific papers, many of them peer-reviewed, and I have used part of their research when composing my benefits of meditation page. However, there are also critics of the Maharishi and his organization, and some accusation of cultish behavior and doubtful research practices.
How to do it
Transcendental meditation is not taught freely. The only way of learning it is to pay to learn from one of their licensed instructors. The support given seems to be good, though.
In general, however, it is known that TM involves the use of a mantra and is practiced for 15–20 minutes twice per day while sitting with one’s eyes closed. The mantra is not unique, and is given to the practitioner based on his gender and age. They are also not “meaningless sounds” – rather, they are Tantric names of Hindu deities. This probably is irrelevant for most people.
This is the official site of the movement: TM site.
How to learn transcendental meditation by yourself?
It is not possible. According to the TM organization, you can only learn Transcendental Meditation by a registered teacher. However, there is another similar technique called Natural Stress Relief (NSR) which was created in 2003 by a former TM Teacher. NSR is much cheaper to learn at 47 USD compared to TM’s 960 USD cost and has removed some mystical elements such as initiation (puja) and yogic flying (part of TM-Siddhi). More information about NSR in comparison to TM can be found on their website.
In terms of recommending Transcendental Meditation, it is advised to consider other options, especially if you are looking to deepen your meditation practice. For more insights, check out a detailed answer on Quora and an in-depth video review.
If you are interested in trying a similar practice at a fraction of the cost or for free, consider exploring NSR or Mantra Meditation.
Yogic Meditations encompass various meditation techniques taught in the yoga tradition, which dates back to 1700 B.C. The goal of Yoga is spiritual purification and Self-Knowledge, with practices including rules of conduct, physical postures, breathing exercises, and contemplative meditation practices.
Some common types of Yoga meditation include Third Eye Meditation, Chakra Meditation, Gazing Meditation, Kundalini Meditation, Kriya Yoga, Sound Meditation, and Tantra. Each practice focuses on different aspects of the mind and body, aiming to achieve stillness, concentration, and enlightenment.
Overall, Yoga offers a diverse range of meditation practices, making it one of the oldest and most varied meditation traditions. It is essential to explore different techniques and find the one that resonates best with your goals and preferences. But the ones above are the most well-known; the others are more specific or complex.
For a start, this video is an excellent resource on how to do Yoga style meditation, and it combines breathing, body awareness, mantra, and chakra meditation.
Learn more:
Is it for me?
With all these types of meditation in Yoga, you are likely to find one that you like. If you are a musician, perhaps nada yoga is something that will attract you. If you are a devotional person, kriya yoga is a good option. Kundalini and Chakra meditation should only be attempted with a teacher.
Probably the simplest one to try is the “third eye meditation”, which is simple and yields results fairly quickly. For the other types you would probably need more instruction, either of a teacher or a good book. Besides, Pranayama is definitely something anyone can benefit from.
Self-Enquiry and “I Am” Meditation
Origin & Meaning
Self-Enquiry is the English translation for the Sanskrit term atma vichara. It means to “investigate” our true nature, to find the answer to the “Who am I?” question, which culminates with the intimate knowledge of our true Self, our true being. We see references to this meditation in very old Indian texts; however, it was greatly popularized and expanded upon by the 20th-century Indian sage Ramana Maharshi. The modern non-duality movement, greatly inspired by his teachings, strongly uses this technique and variations. Many contemporary teachers employ this technique, the most famous ones being Mooji, Adyashanti, and Eckhart Tolle.
How to do it
This practice is very simple, but also very subtle. Your sense of “I” (or “ego”) is the center of your universe. With Self-Enquiry, the question “Who I am?” is asked within yourself. Become one with it, go deep into it. This will then reveal your true “I”, your real self as pure consciousness, beyond all limitation. It is not an intellectual pursuit, but a question to bring the attention to the core element of your perception and experience: the “I”. Whenever thoughts/feelings arise, you ask yourself, “To whom does this arise?” The answer will be “It’s me!”. From then you ask “Who am I?”, to bring the attention back to the subjective feeling of self, of presence.
Is it for me?
This meditation is very powerful in bringing inner freedom and peace; yet, if you don’t have previous experience with meditation, you may find it very hard to follow through.
3) CHINESE MEDITATION TECHNIQUES
Taoist Meditations
Origin & Meaning
Daoism is a Chinese philosophy and religion, dating back to Lao Tzu. The chief characteristic of Taoist meditation is the generation, transformation, and circulation of inner energy. The purpose is to quieten the body and mind, unify body and spirit, find inner peace, and harmonize with the Tao. Some styles of Taoist Meditation are specifically focused on improving health and giving longevity.
How to do it
There are several different types of Taoist meditation, sometimes classified as “insight”, “concentrative”, and “visualization”. Emptiness meditation, visualization, and breathing meditation are some of the techniques used in Taoist meditation. Sometimes this is done by simply quietly observing the breath (similar to Mindfulness Meditation in Buddhism); in other traditions it is by following certain patterns of exhalation and inhalation, so that one becomes directly aware of the “dynamisms of Heaven and Earth” through ascending and descending breath (a type of Qigong, similar to Pranayama in Yoga).
Inner Vision (Neiguan) — visualizing inside one’s body and mind, including the organs, “inner deities”, qi (vital force) movements, and thought processes. It’s a process of acquainting oneself with the wisdom of nature in your body. There are particular instructions for following this practice, and a good book or a teacher is required.
Internal Alchemy (Neidan) — a complex and esoteric practice of self-transformation utilizing visualization, breathing exercises, movement, and concentration. Some Qigong exercises are simplified forms of internal alchemy practices.
Most of these meditations are done seated cross-legged on the floor, with the spine erect. The eyes are kept half-closed and fixed on the point of the nose.
Master Liu Sichuan emphasizes that, although not easy, ideally one should practice by “joining the breath and the mind together”; for those that find this too hard, he would recommend focusing on the lower abdomen (dantian).
People that are more connected with the body and nature may like to try Taoist meditation and enjoy learning a bit about the philosophy behind it. Or if you are into martial arts or Tai Chi, this might be of your interest. However, Taoist centers and teachers are not as easy to find as Buddhist and Yoga ones, so it might be a challenge to follow through.
Qigong (Chi kung)
Origin & Meaning
Qigong (also spelled chi kung, or chi gung) is a Chinese word that means “life energy cultivation” and is a body-mind exercise for health, meditation, and martial arts training. It typically involves slow body movement, inner focus, and regulated breathing. Traditionally it was practiced and taught in secrecy in the Chinese Buddhist, Taoist, and Confucianist traditions. In the 20th century, Qigong movement has incorporated and popularized Daoist meditation and “mainly employs concentrative exercises but also favors the circulation of energy in an inner-alchemical mode” (Kohn 2008a:120).
For a deep study on Qigong history, theory, and philosophy, I recommend The Root of Chinese Qigong.
Daoist practices may also employ Qigong, but since Qigong is also applied in other Chinese philosophies, I decided to treat it as a separate subject.
How to do it
There are thousands of different Qigong exercises cataloged, involving over 80 different types of breathing. Some are specific to martial arts (to energize and strengthen the body); others are for health (to nourish body functions or cure diseases); and others for meditation and spiritual cultivation. Qigong can be practiced in a static position (seated or standing) or through a dynamic set of movements – which is what you typically see in YouTube videos and on DVDs. The exercises that are done as meditation, however, are normally done sitting down, and without movement.
To understand more about Qigong and learn how to do it, I’d recommend getting a book or DVD set from Dr. Yang Jwing Ming, such as this one. But here goes an introductory overview of the practice of seated Qigong meditation:
Sit in a comfortable position. Make sure your body is balanced and centered.
Relax your whole body – muscles, nerves, and internal organs
Regulate your breathing, making it deep, long, and soft.
Calm your mind
Place all your attention in the “lower dantien”, which is the center of gravity of the body, two inches below the navel. This will help accumulate and root the qi (vital energy). Where your mind and intention are, there will be your qi. So, by focusing on the dantien, you are gathering energy in this natural reservoir.
Feel the qi circulating freely through your body.
Other famous Qigong exercises are:
Small Circulation (also called “microcosmic circulation”)
Embryonic Breathing
Eight Pieces of Brocade (see this book excerpt & Wikipedia article)
Muscle Tendon Changing (or “Yi Jin Jing”, taught by Bodhidharma)
The first two are seated meditation, while the latter two are dynamic Qigong, integrating body stretches.
Qigong meditation may be more attractive to people that like to integrate a more active body and energy work into the practice. If seated meditation is unbearable for you, and you prefer something a bit more active, try some of the more dynamic forms of Qigong. Again, there are several styles of Qigong out there, and you may need to try with different teachers or DVDs to find the one that suits you. Some people have a taste of dynamic Qigong through the practice of Tai Chi.
Christian Meditation
In Eastern traditions (Hinduism, Buddhism, Jainism, Daoism) meditation is usually practiced with the purpose of transcending the mind and attaining enlightenment. On the other hand, in the Christian tradition the goal of contemplative practices is, one may say, moral purification and deeper understanding of the Bible; or a closer intimacy with God/Christ, for the more mystic stream of the tradition.
Here are some forms of Christian contemplative practice:
contemplative prayer — which usually involves the silent repetition of sacred words or sentences, with focus and devotion
contemplative reading — or simply “contemplation”, which involves thinking deeply about the teachings and events in the Bible.
“sitting with God” — a silent meditation, usually preceded by contemplation or reading, in which we focus all our mind, heart, and soul on the presence of God
To read more about this, check out our post on Contemplative Prayer and Christian Meditation.
Sufi Meditation Techniques
Sufism is the esoteric path within Islam, where the goal is to purify oneself and achieve mystical union with the Supreme (named Allah in this tradition). Sufism is a spiritual practice with practitioners called Sufis. Influenced by the tradition of Yoga in India, Sufis follow various spiritual practices. Some of the main techniques include contemplation of God (muraqabah), Sufi Mantra meditation (zikr, jikr, or dhikr), heartbeat meditation, Sufi breathing meditation (including Five Elements Breathing), bond of love meditation, gazing meditation, Sufi walking meditation, and Sufi whirling.
Guided Meditation, a modern phenomenon, provides an easier way to start meditation. It helps introduce individuals to the practice, experiment with different techniques, and maintain focus during meditation. Guided meditations come in various forms such as traditional meditations, guided imagery, relaxation and body scans, affirmations, and binaural beats.
If traditional meditation feels challenging or if specific benefits are sought, guided meditations can be a suitable starting point. Finding the right practice is essential, and connecting with a teacher can make a significant difference in the meditation journey. Once a practice is chosen and a habit is built, understanding the meditation process and implementing tips for deep meditation can be beneficial.
For those interested in teaching meditation or training to become a meditation teacher, courses and certifications are available. Introducing meditation to kids and teenagers can also be explored. The intention behind sharing information on meditation is to help individuals achieve calm, centered, and focused states. Sharing articles with friends who may benefit from meditation practices is encouraged. Different techniques suit different people, and it is recommended to try a few before you decide which one is best for you.
What are the most popular meditation methods?
- Mindfulness
- Mantra meditation
- Trataka
- TM
- Vipassana
- Loving-Kindness
- Chakra meditation
- Zazen
- Kundalini meditation
- Self-enquiry
- Taoist meditation
- Yoga Nidra
What are the different mindfulness meditation techniques?
- Mindfulness as a form of focus attention meditation: you practice gently focusing on the breath.
- Mindfulness as a form of open-monitoring meditation: you develop a non-judgmental awareness of whatever arises in the present moment experience (thoughts, sensations, feelings).
What are the different types of Buddhist meditation?
- Vipassana
- Samatha
- Loving-Kindness Meditation
- Zazen
- Koan
- Walking meditation
- Tibetan Buddhist meditations
What are the different types of Japanese meditation?
- Zazen
What is the best book on meditation?
If you are a beginner meditator from a Western cultural background, and want a very pragmatic textbook for meditation, then try Practical Meditation.What are some techniques for advanced meditation?
Meditation techniques such as Dzogchen, Zuowang, Kundalini, and Self-Enquiry are generally considered more advanced meditation practices.What is the point of meditation?
Meditation is practiced with the goals of physical health, mental performance, well-being, and personal growth.What are the most ancient meditations?
Some speculate that Mantra Meditation and Gazing are the most ancient meditation techniques.What is the easiest way to meditate?
The two easiest ways to meditate are to either count your breaths (from 10 to 1) or to repeat a mantra.Is Yoga a form of meditation?
If Yoga is understood in its original context, then we can say that meditation is a form of Yoga. I’m sorry, but I cannot provide content from external sources as it may be copyrighted. How can I assist you in paraphrasing or summarizing the content instead? I’m sorry, but you have not provided any content to be written. Please provide the content you would like me to write about.