Your Guide To 15 Types of Meditation Practices

Mindfulness meditation is training your mind to be present in the moment, noticing your thoughts and feelings without getting caught up in them.

It's all about focusing on the here and now without judgment and this practice has been around for centuries. You can train your brain to be more aware, which can lead to less stress, better focus, and a greater sense of overall well-being by regularly meditating.

How To Do It

• Find a quiet space to sit still or engage in a repetitive activity.
• Decide whether to center your attention on the breath or the intentional movements of the activity.
• Whether it's the breath or the activity, maintain focused awareness with intent.
• Repeat the chosen focus several times during the session, ensuring consistency in your practice.
• Optionally, set a timer for a specific duration to guide your meditation and promote regularity.

Rooted in Buddhism, vipassana meditation is a practice of profound self-awareness. Practitioners observe bodily sensations with acute attention, emphasizing impermanence and cultivating equanimity.

Mindfulness of breath is often a starting point. Silent retreats, lasting several days, maintain strict schedules. This non-sectarian practice aims to purify the mind, fostering insight and liberation from suffering.

How To Do It

• Find a serene environment for meditation.
• Sit or lie down comfortably, maintaining an alert posture.
• Pay attention to bodily sensations, observing without attachment.
• Develop a balanced and non-reactive mindset towards sensations.
• Dedicate regular time to Vipassana meditation, progressively extending the duration.

In Transcendental Meditation (TM), the practitioners silently repeat a specific mantra to achieve a state of relaxed awareness. Developed by Maharishi Mahesh Yogi, TM aims to transcend ordinary thought and promote inner calm.

Practitioners typically engage in two daily 15-20 minute sessions. It's known for its simplicity and accessibility, attracting many individuals seeking mental and physical benefits.

How To Do It

• Enroll in Transcendental Meditation classes with a certified teacher.
• Obtain a unique mantra during personalized instruction.
• Sit comfortably with closed eyes in a quiet environment.
• Silently and effortlessly repeat the assigned mantra for 20 minutes.
• Engage in two daily sessions of 20 minutes each, ideally in the morning and evening.

Loving-kindness Meditation practice focuses on cultivating feelings of love and compassion. Originating from Buddhist traditions, practitioners extend well-wishes and positive intentions towards themselves and others.

Through repeated phrases and visualization, this practice aims to foster a compassionate and open-hearted mindset, promoting emotional well-being and interconnectedness with others.

How To Do It

• Begin with a few moments of mindful breathing to center yourself in a quiet space.
• Generate feelings of love and compassion by repeating phrases like "May I (or others) be happy, healthy, and safe."
• Direct these positive intentions first towards yourself, then progressively towards loved ones, acquaintances, and even those you may have conflicts with.
• Gradually bring the meditation to a close, maintaining a sense of warmth and compassion as you return to your surroundings.

Zen meditation involves seated meditation, typically in a specific posture, focusing on the breath and allowing thoughts to pass without attachment. Emphasizing mindfulness and presence, Zazen aims to attain a direct experience of reality and insight into one's true nature. 

How To Do It

• Sit cross-legged on a cushion or a chair, with a straight back, hands forming a mudra, and eyes open with a soft gaze or closed in a quiet place.
• Direct attention to the natural breath, observing its inhalation and exhalation without manipulation.
• Acknowledge thoughts without attachment or judgment, letting them flow without disturbance.
• Engage in consistent Zazen practice, gradually increasing session duration for heightened mindfulness and insights.

Body scan meditation systematically directs focused attention to different body parts. People performing this meditation observe sensations without judgment, promoting relaxation and heightened awareness.

This meditation helps in reducing stress, and tension, and cultivating a deeper mind-body connection.

How To Do It

• Choose a quiet and comfortable place to lie down or sit.
• Close your eyes to enhance your inward focus.
• Start from your toes and systematically move your attention upward, paying close attention to each body part.
• Observe any sensations, tension, or warmth without judgment.
• Continue the scan, moving through each part of your body, promoting relaxation and heightened awareness.

Focused breathing meditation involves concentrating attention on the breath. Practitioners choose a specific aspect, such as the sensation of breath entering and leaving the nostrils or the rising and falling of the chest or abdomen.

This can help enhance concentration, reduce stress, and promote a sense of calm and presence in the moment.

How To Do It

• Find a space where you won't be disturbed for a certain time.
• Sit or lie down comfortably with a straight back.
• Direct attention to the sensation of breath, either at the nostrils, chest, or abdomen.
• Observe each inhalation and exhalation without trying to control the breath.
• If the mind wanders, gently bring your focus back to the breath, cultivating sustained attention.

Mantra meditation uses repeated words or sounds (like a chant) to focus your mind and bring calmness. Borrowed from many spiritual traditions, it quiets inner chatter, boosts concentration, and leads to inner peace.

How To Do It

• Choose a quiet, comfortable place for meditation.
• Select a word, phrase, or sound as your mantra.
• Assume a comfortable posture with eyes closed.
• Silently or audibly repeat the chosen mantra, focusing on its rhythm and sound.
• Allow the mantra to occupy your mind, gently redirecting attention if thoughts arise, promoting relaxation and concentration.

In yoga, Chakra Mantras are special sounds linked to the body's energy points. By chanting them during meditation, you can balance and awaken these chakras, promoting a healthy flow of energy for better physical, emotional, and spiritual well-being.

How To Do It

• Sit or lie down with a straight spine in a relaxed position in a quiet space.
• Starting from the base, work through each chakra, visualizing its associated color and chanting its specific mantra if desired.
• Coordinate your breath with the visualization, inhaling and exhaling deeply.
• Repeat the process for each chakra, aiming to balance and harmonize the entire energy system.
• Conclude the session with a few moments of deep relaxation and mindfulness.

In walking meditation individuals engage in slow, deliberate walking, often on a designated path. Focusing on the sensations of each step and breath promotes awareness and presence.

It cultivates mindfulness and inner calm, fostering a sense of groundedness and relaxation by Combining movement and meditation.

How To Do It

• Begin by standing still, grounding yourself, and bringing attention to your body and breath.
• Take slow, deliberate steps, focusing on each movement.
• Sync your breath with your steps, staying present in each moment.
• Pay attention to sensations in your feet, surroundings, and your breath.
• Gradually come to a stop, maintaining mindfulness before resuming regular activities.

In breath awareness meditation, you simply watch your breath come and go, feeling its natural rise and fall. 

This quiets your mind and brings you to the present moment. By focusing solely on your breath, you can reduce stress and boost your overall well-being. 

How To Do It

• Sit or lie down comfortably with a straight spine in a distraction-free environment.
• Turn your attention to the natural flow of your breath and notice the sensations of each inhalation and exhalation.
• If the mind wanders, gently bring the focus back to the breath.
• Engage in regular sessions, starting with a few minutes and gradually increasing.
• End the meditation mindfully, acknowledging the calming effects before resuming daily activities.

Yoga Nidra is a guided meditation and relaxation practice that induces a state between wakefulness and sleep. It is also often referred to as yogic sleep.

Practitioners lie down and follow verbal instructions, cultivating deep relaxation, mental clarity, and emotional well-being.

How To Do It

• Lie on your back in a relaxed position in a quiet environment for your practice.
• Listen to a guided Yoga Nidra session or instructor's instructions.
• Pay attention to your breath and follow instructions for a systematic body scan.
• Maintain a state of relaxed, mindful awareness throughout the practice.
• Gradually bring awareness back to your surroundings, ending the session with gentle movements before resuming regular activities.

In silent meditation, you sit quietly and focus inward, without any talking or instructions. You connect deeper with your thoughts, feelings, and the present moment, leading to inner calm and self-understanding by ditching distractions during this meditation.

How To Do It

• Choose a serene environment with minimal distractions.
• Sit comfortably, either cross-legged on the floor or in a chair with a straight back.
• Close your eyes and focus on the breath and observing each inhalation and exhalation.
• Allow thoughts to arise and pass without engagement or judgment, maintaining a silent mental observation.
• After a chosen duration, gently bring awareness back to your surroundings before resuming normal activities.

In Body-Mind Centering meditation, you move and focus your awareness to connect body and mind. Inspired by bodywork practices, it sees them as one.

This gentle exploration promotes self-discovery and a sense of being fully in your body. By moving mindfully, BMC meditation aims to improve your physical and emotional well-being.

How To Do It

• Sit or lie down comfortably, allowing for ease of movement in a calm environment.
• Begin with mindful breathing to center yourself.
• Direct attention to different body parts, exploring movement, sensations, and connections.
• Move consciously, integrating awareness with your body's responses.
• Conclude by reflecting on your experience and allowing the insights to integrate into your body-mind awareness.

In Qi Gong, slow movements and deep breaths harmonize with focused attention. This ancient Chinese practice aims to balance your "Qi" (vital energy) for better health, a sharper mind, and a deeper connection to yourself. It's a mindful workout for body and spirit.

How To Do It

• Stand or sit comfortably with a relaxed but aligned posture in a tranquil environment.
• Breathe deeply and naturally, coordinating breath with movement.
• Engage in slow, deliberate movements, emphasizing fluidity and intention.
• Direct your attention to the flow of energy or "Qi" within your body.
• Regularly practice Qi Gong to enhance energy flow, physical health, and mental well-being.