Who should try it: Excellent for true beginners or anyone who needs a little extra help focusing.
Focused meditation is a general label for any kind of meditation that concentrates on any of the five senses. While visualizations are the most popular, other aspects may include focusing on sounds or touch. In focused meditation, you’ll also commonly be asked to concentrate on the flow of your breath – as it moves in and out of your body and pulses energy throughout your body.
Who should try it: People who thrive in silence and are looking for spiritual growth.
Spiritual meditation, while similar to prayer, includes various elements to help practitioners reach a more reflective and contemplative state. In spiritual meditation, you embrace the silence around you – whether at home or a place of worship – and slowly begin to let your mind wander to an internal prayer or question. Some people find that the answer to their deepest question comes from outside themselves through the Divine, God, or Universe. Others find that simply allowing themselves to be comfortable within the silence brings the answer from within.
Who should try it: People who dislike silence and find peace in repetition.
Despite popular belief, silence isn’t the only way to meditate. Mantra meditation uses a repetitive sound or set of sounds to clear the mind, as seen in the body mantra method. By reciting or chanting a mantra, your mind is able to focus on the rhythmic song and release the stressors of the day. With a long tradition in meditation, mantras can be sung loudly or whispered quietly. You can use an inspirational phrase or even a simple onomatopoeia like “Ohm.” Meditation is subjective and there’s no one right technique – it all depends on what the experience means to you personally.
Who should try it: People looking for a more structured meditation practice or those new to meditation but serious about maintaining the practice.
Founded by Maharishi Mahesh Yogi, Transcendental meditation is the most studied type by scientists. Made popular by celebrity followers like the Beatles, transcendental meditation is by far the most popular type with nearly 5 million practitioners worldwide. It uses a mantra or series of Sanskrit words to help the practitioner focus during meditation in lieu of just following breath. While some believe transcendental meditation and mantra meditation to be the same – transcendental meditation is slightly more organized and structured, with each student receiving a specific mantra based on a number of different factors such as birth year and sometimes gender. The official website for transcendental meditation states this form of meditation is “… a simple, natural, effortless procedure practiced 20 minutes twice each day while sitting comfortably with the eyes closed. It’s not a religion, philosophy, or lifestyle.”
Who should try it: Anyone who finds sitting still to be a distraction, finds peace through action, or is tired of sitting at a desk all day.
A fairly broad category, movement meditation is the active branch of meditation and incorporates some form of motion. Rather than getting your heart rate going, movement meditation utilizes walks through the woods, yoga, gardening, or even basic housecleaning to clear the mind. By allowing the gentle movements to guide you, your mind is free to wander and explore within itself.
Who should try it: Anyone without access to a regular teacher.
Mindfulness meditation is an ongoing life practice and is the umbrella category for all techniques used to accept all that arises without judgement. Less of a separate activity and more a type of lifestyle, mindfulness meditation originates from Buddhist teachings and teaches the practitioner to address and release stress in the moment it is happening. It promotes a focused attention and observation of the world immediately around you and nurtures a tone of surrender to that which you cannot change. This daily meditation practice is generally best for those who don’t have access to a regular teacher as it can be practiced alone and further information and community support groups are easily found across the internet.