In a world where lifestyles are becoming increasingly hectic and full of distractions, exploring different types of meditation is an interesting way to relax and find balance. Meditation not only provides a respite from the daily chaos, but provides a number of proven benefits for mental, emotional and physical health.
From ancient techniques such as Zen meditation and Vipassana to more modern approaches such as mindfulness and guided meditation, this practice is now recognized as a powerful tool to improve the quality of life. And with good reason; in addition to reducing stress and anxiety, it increases concentration and promotes a state of general well-being.
16 Well-Known Types of Meditation
You may be asking yourself: “Which meditation is best for me?” Well, this depends on your purpose and, above all, on the way you manage to connect with yourself. To help you choose the best option, we present the main types of meditation and their characteristics.
1. Zen Meditation (Zazen)
Zen meditation, also known as “Zazen,” is a tradition that dates back to the 6th century in China and Japan. It is practiced by sitting in a specific posture (zazen), with your back straight, your legs crossed, and your hands on your abdomen. From there, you should focus your attention on your breathing—the emphasis on your belly—and observe your thoughts, without attachment.
Since it is centered on the need to reduce selfishness, one of its purposes is to help you suppress your own desires and introspect on your actions and problems. The idea is to help you focus on the depth of the present experience and on reality as it is, without making any kind of judgment. This will help you achieve peace of mind and mental clarity.
The word “Zen” in Buddhism is derived from the Sanskrit word “Dhyāna,” which means “abandoning evil” and “meditation.”
2. Vipassana Meditation
Originating in the Theravada Buddhist tradition (6th century BC), Vipassana meditation is one of the types of meditation based on the teachings of Buddha. The word Vipassana means “clear vision” or insight. In itself, it is a practice of self-observation, in which you pay close attention to the physical sensations that continuously interact with your mind and condition it.
It is performed in a sitting position, either with legs crossed in the lotus position, or in a chair if it is more comfortable. The back should be straight to facilitate fluid breathing (this focuses on the natural flow of air in and out of the nose); in addition, the hands are placed in the lap.
It is hoped that through introspection of the mind and body, the mind’s tendency to dwell on the past (which often leads to regret) and to look ahead to the future (which causes anticipation and anxiety) will be reduced. This will result in a greater state of mental well-being.
3. Transcendental Meditation (TM)
Transcendental meditation (TM) is an approach founded in the 1950s by Maharishi Mahesh Yogi. It is based on ancient Indian Vedic teachings, which emphasize giving up desire or greed (lobha) to achieve spiritual growth.
It consists of silently repeating a specific mantra—which can be a word or a sound without a specific meaning—for 20 minutes, twice a day. You can do it sitting in a comfortable position, with your eyes closed. In the end, you will achieve a higher state of consciousness and deep relaxation.
4. Kundalini Meditation
Kundalini meditation has its origins in the ancient traditions of tantric yoga, developed in India between the 7th and 12th centuries. Its practice is intended to activate and elevate the Kundalini energy, a spiritual force believed to reside at the base of the spine.
Its popularity in the West dates back to the 1960s, when teachers such as Yogi Bhajan introduced it into the context of contemporary yoga and meditation. Since then, its benefits for mental health and general well-being have been widely reported. These range from improved self-esteem to greater mental clarity and an increased sense of peace and self-realization.
Although it is suggested to practice it from a comfortable, seated position, you can also do it with dynamic movements and chants. The idea is to activate and direct the energy along the body’s energy centers (chakras).
5. Metta or loving-kindness meditation
Metta meditation, also known as “loving-kindness meditation” comes from Theravada Buddhism. It aims to increase feelings of love, compassion, and kindness, towards oneself and others.
Therefore, during practice, phrases or affirmations are often used that express the desire for well-being and happiness, such as “may I be happy”, “may all beings be happy”, “may you be at peace” and similar. Ultimately, this allows one to cultivate self-esteem and empathy, as well as reducing feelings of anger or resentment.
6. Chakra Meditation
The union of ancient yoga traditions with Hindu philosophy, developed in India around the first millennium BC, gives rise to one of the types of meditation based on the activation and balance of the chakras, seven energy centers of the body that are aligned along the spine.
Its purpose is to help connect the physical and emotional body. It is recommended to improve the response to stress, neutralize negative thoughts, reduce difficulties in emotional regulation and increase subjective quality of life.
When practicing it, you sit in a comfortable position and direct your attention to each chakra. This is done through the implementation of techniques such as the repetition of mantras and the visualization of colors associated with each energy point.
7. Mindfulness meditation
Mindfulness meditation is one of the most popular approaches today. It has its roots in Theravada Buddhism, especially in the teachings of the Vipassana tradition, which date back to the 6th century BC, but has been adapted to the modern context, especially in the field of psychology.
This is because it has shown potential to reduce stress, develop a better understanding of mental and emotional patterns, increase mental clarity, improve concentration, among other benefits. And it involves observing—closely—thoughts, emotions and physical sensations in order to cultivate full and non-reactive awareness of the present moment.
8. Movement meditation
The term “movement meditation” refers to all types of meditation that are integrated with physical movements. It originates from disciplines from ancient China and India, such as tai chi and qigong, which date back more than 2,000 years; and yoga, which is believed to be more than 5,000 years old.
In these modalities, you have to perform slow and controlled movements, synchronized with breathing exercises, with the intention of cultivating mindfulness. This way, you will achieve a greater state of relaxation, in addition to physical benefits such as relief from muscle tension and increased flexibility.
9. Kirtan Kriya Meditation
This type of meditation originates from Kundalini yoga, a physical, mental and spiritual discipline based on the teachings of yoga, which has roots in the spiritual tradition of India that is more than 1,000 years old. It is not the same as Kundalini meditation, as “kirtan kriya” involves chanting a specific mantra: “Sa Ta Na Ma”, which symbolizes the cycle of life.
You often begin from a seated posture, with your attention focused on the sound and rhythm of the mantra. You can also combine it with breathing and visualization exercises, and hand movements. By doing so, you promote greater emotional balance, improved memory, and stress relief.
10. Body Scan Meditation
Body scanning is a form of mindfulness meditation. It is actually integrated into modern stress reduction programs such as MBSR (Mindfulness-Based Stress Reduction), developed since the 1970s and based on Buddhist traditions.
To practice this modality, you can lie down or sit in a comfortable place. Close your eyes and systematically direct your attention to each part of your body, starting from your feet and working your way up to your head. Pay close attention to any tension, pain or discomfort you may have. The goal is to increase your body awareness, while at the same time helping you relax and release tension.
11. Guided meditation
It is considered one of the modern approaches to meditation, although it is developed from several meditative traditions, whose origins date back thousands of years. It consists of meditation sessions guided by an instructor or a recording, through visualizations, mindfulness and relaxation techniques.
It began to gain popularity in the 20th century, but was consolidated in the present century with the increase in recordings, digital applications and other technological resources. It is used to induce a state of deep relaxation, but also to increase concentration and achieve states of inner peace.
12. Visualization meditation
Visualization as a form of meditation dates back to ancient times, and is based on various spiritual and esoteric traditions. However, its popularity increased in the 20th century, with the integration of personal development techniques.
In this, you use your imagination to recreate mental images (objects, personal symbols, people) or specific scenarios (natural landscapes or quiet places) with the intention of reducing stress, manifesting positive changes, directing thoughts toward specific goals and increasing general well-being.
13. Meditation with mantras
The practice of mantra meditation comes from the teachings of sacred texts of Hinduism, which are estimated to be more than 3,000 years old. It has been integrated into modalities such as Transcendental and Mantra Yoga, and consists of repeating a sound, word or sentence, called a mantra.
The sound or vibration of the mantra acts as an anchor for the mind and facilitates focus. At the same time, it helps to achieve deep states of concentration, not only because it calms the flow of thoughts, but because it induces serenity and mental clarity.
14. Tonglen Meditation
Tonglen meditation, a term meaning “giving and receiving,” comes from Tibetan Buddhism. Its origins date back to the 8th century with the teachings of the master Padmasambhava, which focus on facing and transforming suffering —one’s own or that of others—into love and compassion.
It is an interesting tool to deal with difficult situations, in a world accustomed to running away from unpleasant experiences. It is done simultaneously with breathing exercises, as it invites us to inhale pain and negativity, and then exhale calm, positive energy, compassion and healing.
15. Trataka (gaze) meditation
Originating in yogic practices in India, Trataka has been practiced since at least the 7th century BC. It is also known as gaze meditation, as it is a technique that brings the attention of the gaze to a fixed point, such as a lit candle, a point on the wall, a sacred symbol or an object.
By focusing your gaze on a specific point, without blinking, you can reduce mental noise and improve emotional stability. As the practice progresses, you train your mind to be in the present moment, have better concentration and develop a greater depth of perception.
16. Pranayama Meditation
This form of meditation is based on the yoga practice known as Pranayama, which is more than 2,000 years old and refers to the conscious control of breathing to promote energy balance and balance of the mind and body. It comes from the wisdom of Vedic and yogic texts.
When practicing it, you should be in a comfortable posture that allows you to implement a series of breathing techniques, such as inhaling, holding and exhaling air in specific patterns. The rhythm of the breaths is usually slow and deep, focusing on the nostrils, belly and chest.
According to tradition, this allows one to regulate vital energy, known as “prana,” to reduce stress, increase focus, cease intrusive thoughts, and promote a state of well-being.
Considerations when practicing these meditation styles
As you can see, each of the types of meditation has different purposes and forms of practice, adapted to various personal goals and needs. While each has its own particular benefits, not everyone experiences them in the same way.
The experience of meditation is subjective and is largely influenced by emotions, mental state and personal disposition.
In addition, certain modalities require a guide (for example, Kundalini, Vipassana in long retreats, meditation with mantras, among others), either due to their intensity (which implies a risk of discomfort or confusion) or because they require correct execution of postures or breathing exercises.
All of this underscores that there is no single, correct way to meditate, and what works for one person may not be as effective for another. That’s why it’s important to take the time to explore and try out different approaches until you find one you feel comfortable and connected to.
Find well-being and balance with different types of meditation
Whether you seek inner calm with Zen meditation, greater mental clarity through Vipassana, revitalizing energy with Kundalini or full attention with Mindfulness —to name a few—, you can choose from different types of meditation, according to your purposes or needs.
Still, keep in mind that the emotional, physical and mental benefits of each modality differ depending on the individual experience. Regardless, getting started is the perfect opportunity to begin to achieve a better understanding of yourself and your environment.
The above, added to the fact that it can be an ideal resource for coping with daily stress, reducing worries and distractions and, in general, increasing the feeling of general well-being.
