Mindfulness

If you can’t make it to a live Meditation class, the next best thing is an app.  Meditation apps can be a great way to ease into the practice. But as you might have guessed, there is an abundance of apps to choose from. With so many options, it can be difficult to know where to start. While every meditation app will offer an assortment of soothing music, guided meditations, and breathing exercises, some are easier to use, and some require subscriptions to access additional content. It’s a lot to figure out, so to help you get started, here’s a recap of the best meditation apps.

The Best Meditation Apps 

Calm 

iPhone Rating: 4.8 stars 

Android Rating: 4.8 stars

 Calm bears the distinction of being rated the #1 sleep app for meditation. While the app features guided meditations, breathing exercises, and soothing music, it also has over 100 bedtime stories and an extensive meditation catalog. 

 Undoubtedly, one of the standout elements of the Calm app is the guided meditations read by celebrities like Chris Hemsworth and Morgan Freeman and the app’s “Sleep Stories” –relaxing bedtime stories read by celebrities such as Matthew McConaughey, Harry Styles, and Anne Hathaway. 

 But its star power aside, Calm appeals to so many people because it has content for both novices and advanced users. 

Beyond its extensive library of meditations, Calm has expanded its offerings to include a variety of tools to help users stay centered and…well, calm throughout their day. Plus, it adds a new 10-minute daily meditation every day. If that weren’t plenty, there’s even a kids section for children ages 3- 17. The sessions on the Calm app typically range from 3 to 25 minutes in length.

Cost: If you’re not sure about making a commitment, Calm offers a free 7-Day trial. Those who want more access can expect to pay about $15 per month or $70 per year (at time of publishing). 

Insight Timer 

iPhone Rating: 4.9 stars 

Android Rating: 4.9 stars

 While the Insight Timer app already offers over 45,000 free meditations, the app continues to expand its extensive library by adding 10 more free guided meditations daily. Insight Timer also provides music tracks and soothing sounds for those who need help with relaxation. 

 And while 45,000 meditations may sound overwhelming, Insight Timer makes its content easily searchable. Moreover, users can filter the contents by need or interest. For example, if you’re looking for meditations to help you reduce stress or sleep better, or something short because you’re pressed for time, you can find what you want and need fairly easily. 

 While their comprehensive content library is a game-changer, it’s worth noting that the app seems to have regular technical glitches, which can be a deal-breaker. 

 Cost: Insight Timer offers free access to thousands of meditations. For those who want a little more, there is a free 7-Day intro course, and a premium membership will run you about $60 per year (at time of publishing). 

Headspace 

iPhone Rating: 4.9 stars 

Android Rating: 4.6 stars

Headspace offers guided meditations, breathing exercises, and assorted mindfulness techniques, which, when paired with an easy-to-use interface, make Headspace a good option for beginners. But rest assured, experts will find it plenty useful as well. Whether you’re looking for meditations for sleep, soothing music, or a sleepcast, you’ll be able to find it with Headspace. Even better, with just a little input from you, the app can build personalized plans that are tailored to you and your needs. 

 It’s worth noting that while Headspace has a pretty comprehensive library of single meditations and courses, the free content is limited. Headspace also seems to be low-tech and subject to technical issues, so it may not be the best for tech-minded people. 

Cost: Headspace offers a free two-week trial; after that, an annual subscription will run you about $70, and monthly membership costs come in somewhere around $13. Keep in mind that if you’re looking for Sleepcasts, you will need a subscription to access those on Headspace (at time of publishing). 

Buddhify 

iPhone Rating: 4.9 stars 

Android Rating: 4.6 stars

Whether you just walked out of a stressful meeting, you’re in between flights, or you just need a moment to recenter yourself before moving on to the next item on your to-do list, Buddhify features on-the-go meditations to meet you where you’re at. With over 200 targeted meditations, each one lasting anywhere from 4 to 30 minutes, you can get what you need when you need it. 

The Buddhify app is easy to use, and it even comes with a “wheel of meditation,” which gives you quick access to your preferred meditations. 

Cost: Unlike many of the other meditation apps, Buddhify does not offer a free trial. Access will cost you $5 (for the cost of the app), and there are in-app purchases. It might be worth noting that there is no desktop version of Buddhify (at time of publishing). 

Breethe

iPhone Rating: 4.7 stars 

Android Rating: 4.5 stars

 In addition to its many guided meditations, sleep tracks, and soothing music pieces, Breethe also has a program to help beginners learn to meditate. Those pressed for time might be happy to know that meditations on the Breethe app are only 5 minutes long. 

 Like many of the apps in this category, Breethe has some pretty comprehensive offerings. Users will find guided meditations, inspirational talks, and a masterclass from mindfulness coach Lynne Goldberg. If that weren’t plenty, there’s also find a slew of sleep music playlists, nature sounds, and bedtime readings.

 Cost: Breethe is free to download, and it offers a free 14-day trial, so you can dig in without any real reservations. After the trial period is up, you can expect to pay around $12.99 per month (at time of publishing). 

 The best meditation apps offer comprehensive content libraries that include guided meditations, soothing music tracks, and much more. Many meditation apps offer a free trial, so it’s easy enough to try a few without any commitment. Ultimately, your goal is to pick one that works with your skill level while offering plenty of opportunities to grow and learn. If you can breathe,  you can meditate.

Anyone who understands meditation can tell you that the practice comes with some substantial benefits to your health and wellness. And while expert-level practitioners (and maybe a few Google searches) can tell you that meditation is good for you, no one can tell you which type of meditation is the best. That’s probably because there is no best type of meditation. People are different, so they’re motivated and driven by different things. Ultimately, the type of meditation that works for one person may not work for the person to their left or right. Not sure what type of meditation will work for you? Here are seven types of meditation to consider. 

Guided Meditation

Guided meditation is a type of meditation that’s led by a teacher or guide. This meditation can be done in person or via audio or video instruction. The primary purpose of guided meditation is to relieve stress and find physical and emotional healing. 

Anyone who practices meditation can tell you that the mind tends to wander. For that reason, many opt for guided meditations to help them focus and keep their mind on the present moment. Guided meditations are good for beginners because they provide a focal point and gentle instruction for those who are unfamiliar with the process. They are also suitable for more experienced practitioners when their mind is bustling. 

Typically, your guide will walk you through deep breathing, focusing on your breath, and relaxing specific muscles in your body. Next, they’ll lead you through a series of mental imagery and visualizations. Guided meditations range anywhere from a few minutes to several hours long. 

Mantra Meditation

Mantra meditation is a type of meditation where the practitioner repeats a word or phrase as their point of focus. Some meditation practitioners even believe that the vibrations of the words and the harmony of certain syllables can lead to deeper meditative states. Mantra meditations are a good option for beginners, as the repetition of words or phrases often helps with attention and focus. 

Common words used in mantra meditation include:

• Ohm – Ohm is identified by Hindu scripture as being the primordial sound of creation, or  the original vibration of the universe
• Shanti – Peace 
• Om Namah Shivaya – means I bow to Shiva (the supreme God of transformation who represents the highest self)
• Om Shanti Om

Some people even use mantras that double as affirmations like: 

• Every day is a new beginning 
• I am safe and secure. I am healthy and strong. Life is good.
• I truly love and approve of myself. I forgive myself and let go. I am grateful
• My heart will guide me

Mindfulness Meditation

Mindfulness meditation is a type of meditation where you focus on being intensely aware of what you’re feeling in the moment— without judgment and without interpretation. Mindfulness meditation emphasizes letting go of negativity, calming your mind and body, and slowing down your thoughts. The techniques for mindfulness meditation tend to vary, but the two constants are deep breathing and awareness. 

Qigong Meditation

Qigong meditation is an ancient Chinese practice that combines controlled breathing, gentle movement, and meditation. Qigong translates to “master of one’s energy.” Practitioners often turn to qigong to promote healing and good physical and spiritual health. 

There are two types of qigong meditation. Active (or dynamic) qigong includes intentional movement and breathwork, and passive qigong, which focuses on stillness. Out of the two, passive qigong more closely resembles traditional meditation. Like other forms of meditation, qigong can lower stress and anxiety, helps improve focus, and improve balance courtesy of the slow controlled movements of the practice. 

Transcendental Meditation®

Transcendental meditation is a mantra-based meditation that brings about a sense of calm. Unlike other forms of meditation, transcendental meditation doesn’t focus on breathing or body scanning. But similar to mantra meditation, it relies on the use of a repeated word or phrase. This technique has deep roots in the Vedic traditions of India, and it was first brought to the United States in the 1960s by Yogi Maharishi Mahesh. Shortly thereafter, transcendental meditation became entangled with hippie culture after the Beatles made it popular. 

Those that practice transcendental meditation, say that the practice brings them to a state of pure consciousness where ordinary thinking is transcended. 

Unlike other forms of yoga, where beginners can find a wealth of resources readily available to guide them, transcendental meditation requires a seven-step course of instruction by a certified teacher. So while other forms of meditation are easily accessible, it would seem that transcendental meditation requires more of a monetary and time commitment. For that reason, it may not be the first choice for beginners who aren’t quite sure where the road leads. 

Progressive Relaxation Meditation

Also, known as body scan meditation, progressive meditation is a type of meditation where the ultimate goal is to promote relaxation and reduce tension in the body. Typically, progressive meditation involves tightening and relaxing one muscle group at a time and repeating the process throughout the body. Most people tend to use progressive relaxation to relax and unwind before bed. 

Visualization Meditation

Visualization meditation is a type of meditation that uses positive imagery to bring about a sense of calm and feelings of relaxation and peace. Those who practice visualization meditation are encouraged to use all five senses and add as much detail as possible to enhance their experience. 

Like other meditation practices, most people use visualization meditation to improve their mood, reduce stress levels, and promote inner peace. It’s worth noting, too, that visualization meditation is often used by athletes, entertainers, and business people to visualize and manifest their success. 

How To Choose The Best Type Of Meditation For You

With so many different types of meditation, it can be supremely hard to determine which one is, in fact, best for you. When you’re in the throes of making your decision, here’s how to choose the best type of mediation for you. 

Understand Your Goals And Be Clear About What You Want

When you’re trying to figure out what type of meditation is best for you, you’ll need to get clear on what you want out of it. Again, most people often begin a meditation practice because they want to reduce their stress levels, improve their sleep, or manage anxiety or depression—almost any form of meditation can do that for you. If your goals are more about manifesting success, however, your choice is relatively easy because, as we outlined above, visualization meditation would work best for that purpose. 

If At First, You Don’t Succeed, Try And Try Again

The first thing you should do is familiarize yourself with your options. Do some research on the different types of meditation and get to know what’s required of each. Aside from transcendental meditation, every type of meditation is easily accessible. So, it’s easy enough to dip your foot in the pool for a while and test the waters. If you don’t, no harm, no foul—just move on to another and give that a go. Keep going until you find the one that works best for you, your life, and your personality. 

Know Thyself

Just like any decision you make in life, it’s always important to know yourself (and your limitations). If you know that sitting still and quiet isn’t your strong point, you might eliminate mindfulness or transcendental meditation immediately. Instead, you could opt for something like Qigong or mantra meditation. (Qigong and mantra meditation use movement and sound, respectively.) Similarly, if you need help focusing, you may consider guided meditation or mantra meditations. These types of meditations can help you along until you get comfortable with maintaining your own focus. 

The great thing about meditation is that it comes with tons of health benefits and plenty of avenues of approach. The best way to choose the best one for you is to experiment freely, know what you want, and most importantly, know yourself. Of all the different types of meditation, the best one is the one that works for you.

On the surface, meditation looks incredibly easy and incredibly hard. On the one hand, meditation is easy because it requires you to sit still, clear your mind, and ignore the many distractions around you. On the other hand, meditation is so hard because it requires you to sit still, clear your mind, and ignore the many distractions around you.

If you’ve ever found yourself at these crossroads, you’re not alone. Meditation can be pretty difficult, and it’s called a practice for a reason. A perfect meditation session and enjoying the many benefits meditation has to offer never happens the first go. Here are a few reasons why people find meditation so hard to do and what you can do about it if you find yourself in the same boat. 

I Don’t Have Enough Time

Most people find it hard to meditate due to a perceived lack of time. And with so many things competing for our attention, that’s completely understandable. Whether it’s your job, your kids, or any of the myriad responsibilities you have at any given moment, it can be hard to slow down and take a beat. 

If you look a little deeper, though, you’ll find that meditation doesn’t take hours out of your day. Meditation really only requires a few minutes of your time. Truth be told, you can start meditating for even five minutes a day and still reap the benefits. And if you’re honest with yourself, it’s not that hard to find 5 to 10 minutes on any given day. 

My Mind Is Too Busy

One of the most popular objections to meditation is that it’s hard to stop the monkey brain. At any given moment, our thoughts are going in a million different directions. And if you’ve ever put off meditation for the same reason, you might take heart to know that you are certainly not alone. 

What you need to understand in this case is that a busy mind is so very normal. There is no off switch. But here’s the thing, you don’t need one. Invariably, when we’re left to our own devices, our minds will replay the conversation (read: argument) we had with our spouse earlier that day, try to figure out what we’re making for dinner, and make a mental note to grab some glue sticks for the kids on the way home. 

Your mind will wander, and if it does, that’s ok. Meditation doesn’t require you to wage a battle with your busy mind. If you find yourself drifting, the trick is to accept it and just come back to the now.  

There Are Too Many Distractions/Noise Around Me 

If you’re one of the many people in the world dealing with a full-time job and a family, it can be understandably difficult to find some quiet time to meditate. 

Here’s another surprising thing about meditation, it doesn’t require complete silence. There’s a world going on around you, and you can’t stop it from spinning so that you can take 10 minutes to meditate.  

Just as you should acknowledge your wandering mind and bring it back to the now, the same goes for dealing with distractions and noise. If the kids are arguing over the TV, sirens are blaring outside your window, or the dog is barking at the mailman, it’s perfectly okay to acknowledge the noise and the interruption; just make sure you come back to the meditation. 

If “just go with it” isn’t the advice you hoped for, you could always try early morning meditations before everyone wakes up or late night meditations when the house is quiet. 

Meditation Is So Hard I’m Afraid I’m Not Doing It Right

The most important thing to know about meditation is that there is no right or wrong way to do it. There are many different types of meditation, and the key is to find the one that works for you. 

If sitting in silence doesn’t feel right, you could try a guided meditation instead. With that type of meditation, someone (either in person or on audio) gives you gentle instructions to guide you through. If that doesn’t work, you can try mantra meditation. This type of meditation involves repeating a particular phrase over and over again as a means of focus. And if sitting still isn’t your bag, you can always try Qigong meditation which pairs meditation with controlled breathing and gentle movement. 

The point is, there’s a meditation style out there for everyone; you just have to experiment a little to find that one that works for you. 

How To Start Meditating Daily

If meditation is so hard that you’ve been putting it off, here are a few tips to help you get started with a daily practice. Remember, this is a marathon, not a sprint. 

Carve Out A Few Minutes Each Day

So you’re probably not a yogi sitting in a cave in India with copious amounts of time to meditate. Got it. To begin your practice, think about setting aside just 5 minutes each day to meditate. That’s it—5 minutes is all you need to start. And if you can’t spare 5 minutes, then start with two or three minutes. All you need to do is start.

Pick A Time To Meditate

The key to creating a habit is consistency. So while you can start as small as you like, you must be consistent. So when you decide to start meditating, choose a time of day that works for you. If it’s getting up 10 minutes before your family, so be it. If it’s going to bed 10 minutes later than the family, that works too. Contrary to popular belief, meditation doesn’t require a lot of fanfare. So if a couple of minutes on your lunch hour is all you have to spare, that works too. 

Find A Quiet Spot

If you choose to do your meditation before or after the house wakes up, you’ve already checked the box for finding a quiet spot. If you have to work your meditation into your workday, consider finding a quiet spot outside. In this case, a park bench would be just fine. 

Sit Comfortably

Before you begin your meditation, make sure that you’re sitting in a comfortable position. While most resources on the internet will probably lead you to believe that you need to master the lotus pose in order to meditate, that’s not true at all. If you’ve already mastered the lotus position, more power to you, but ultimately all you need to do is make sure that you’re comfortable. If sitting on a chair is more comfortable, then for it. If sitting on the floor with your back against the wall floats your boat, have at it. 

It’s worth noting here that meditation is often idealized and ritualized whenever we see it in the media. But anyone who practices in real life will tell you it doesn’t work that way. You don’t need a meditation room filled with incense, cushions on the floor, and Tibetan singing bowls. If you wake up in the morning and sit with your back against your headboard to meditate, that’s a great start too.

Focus On Your Breath

Begin your meditation by breathing in and following your breath as it expands your body. Hold the breath for three to five seconds, then follow your breath back out as you exhale. If your mind begins to wander (and it will), acknowledge it, but then bring your thoughts back to your breath and the moment. Repeat the process for as long as you’d like to meditate for the day. 

Meditation isn’t easy for anyone the first time. There are plenty of things in the world competing for our attention, day after day, minute after minute. The fact is, if you’d like to begin a meditation practice, it’s just something you’ll have to make time for and accept the shortcomings until they are no longer shortcomings. The most important thing to remember here is that your first meditation session is not going to be an earth-shattering experience. It’s going to feel weird; it’s going to be clunky, but that’s okay. Just know that every day you do this, you will get better and better. 

Take 15 minutes for yourself – here’s a quick meditation from Goomi you can try.

Meditation is not a new practice or concept, but the science of the practice is. While some people look at meditation as means of escape from the noise of the world around them, many more look at it as a way to relieve stress and improve their focus. Either way, both groups are reaping all of the myriad health benefits of meditation. If you’re thinking about meditating yourself, here’s what you can expect. 

A Brief History Of Meditation

Archaeologists believe that meditation dates back as far as 5000 BC. Its long history has religious ties with Judaism, Hinduism, Jainism, Sikhism, and Buddhism. And there are religious ties to Egypt and China as well. 

As technology and industry unfolded and the world became more interconnected, meditation spread throughout Asia, eventually making its way beyond its borders. As meditation continued to spread from culture to culture, it continued its transformation; each step was a new iteration, and the only constant was its religious ties. It wasn’t until the 20th century that the ties that bound meditation and religion or broken. 

Benefits Of Meditation

Meditation significantly reduces stress, which, in turn, has a trickle-down effect on other aspects of your emotional and cognitive well-being. If we dig a little deeper, we’ll also find that meditation has a compounding effect. For example, meditation improves focus and concentration, so in turn, it naturally enhances your productivity. Another example is that meditation reduces your stress levels, and by extension, it leads to better sleep and less anxiety. Here are a few more benefits of meditation. 

Reduces Stress

Stress management is one of the most common reasons people try meditation in the first place. Many people believe that regular meditation will help them reduce their stress levels and improve their quality of life. It would seem that there is plenty of scientific evidence to support this theory. Not only has research has shown that mindfulness meditation can lower your body’s cortisol (aka the stress hormone) levels, but studies have also shown that transcendental meditation can also lower stress and decrease feelings of burnout. 

Manages Anxiety And Depression

According to the World Health Organization, an estimated 280 million people worldwide have depression, and nearly 50% of all people diagnosed with depression are also diagnosed with anxiety. Research shows that those who are looking for a non-pharmacological approach to treat their depression and anxiety may find some success in meditation. 

First, stress and anxiety are common triggers of depression. Those who practice meditation often find that both are significantly reduced with consistent practice. Scientifically, researchers have found that meditation can lead to changes in the brain regions that are often linked with depression. For example, the medial prefrontal cortex, often called the “me center” of the brain (because you process information about yourself in that part of your brain), and the amygdala or the fear center of your brain, both go into overdrive when you are stressed and depressed. Not surprisingly, these two regions of your brain often work in concert to spark depression.

Interestingly, research showed that meditation breaks the link between these two regions of the brain, decreasing the likelihood of depression. If that were plenty, research also shows that meditation can protect the hippocampus as well. This is the area of the brain that involves memory. One study beautifully showed that mindfulness meditation increases the amount of gray matter in the brain, specifically the hippocampus. And separate studies show that people who suffer from depression tend to have a smaller hippocampus. 

Improves Focus And Concentration

Research has also shown that meditation can improve attention and concentration. In one interesting study from 2011, researchers examined the brains of 17 people before and after they participated in an eight-week meditation program. At the conclusion of the meditation program, brain scans of the participants revealed an increase in gray matter in the parts of the brain that are directly responsible for learning, memory, and emotion regulation. 

If that wasn’t convincing enough, another study in 2016 conducted by researchers at Carnegie Mellon University showed a direct link between mindfulness meditation and improved concentration and decision-making. In this case, the participants were 35 unemployed adults who were actively looking for work. One group participated in a three-day mindfulness meditation program, while the other group participated in the 3-day relaxation program without mindful meditation. At the conclusion of the study, brain scans revealed increased connectivity in the parts of the brain that control attention–but only for the meditation group. 

Improved Productivity

We already know that meditation affects your focus and concentration, so the natural evolution of that is that meditation improves your productivity. That comes as no surprise as the practice itself is deeply based in learning how to concentrate and focusing on one thing at a time. As you continue to meditate and work on your focus and concentration, your brain will eventually learn how to shut out distractions, and the by-product of that is increased efficiency. 

Improved Sleep

For many people, sleep and meditation seem to have a sort of interconnectivity. Most people believe that if they can meditate and relax, that, in turn, will positively affect their sleep. And that’s certainly not a stretch; meditation can bring about a relaxed state of mind which is certainly conducive to falling asleep. 

The research shows that mindfulness meditation can, in fact, improve sleep quality. Not only does meditation improve sleep quality, but it’s also a viable treatment for those with chronic insomnia. Moreover, studies have shown that about 91% of insomniacs either reduced or completely eliminated their use of sleeping medication as a result of meditation. 

In addition to the many benefits of meditation we’ve already mentioned, meditation can also: 

• Improve your memory
• Help with pain management
• Lower blood pressure
• Increase self-awareness and kindness

Meditation comes with a slew of benefits for the practitioner, including improved focus, better sleep, and a reduction in stress, anxiety, and depression. If any of these are a concern for you, you might a non-pharmacological answer in meditation.