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.
