Meditation has been practiced throughout the world for centuries and from this melting pot of human experience a few different types of meditation have evolved.
When a practice as powerful as meditation travels through different countries, different religions and different practitioners it is destined to take on new forms.
Some people need guidance. Some people need a thing to focus their attention. Some people need gentle movement to quiet their minds. Some people need a religious or spiritual element to deepen the experience.
Meditation has developed to meet those needs and offer different outcomes.
There’s no right or wrong way to meditate. There’s no perfect approach that works for everybody. We’re not tethered to a single technique.
What’s important is that you find a practice that suits you. One that meets your needs, suits your personality and can become a part of your everyday life.
There are 9 popular types of meditation practice:
- Body scan meditation
- Focused meditation
- Loving-kindness meditation
- Mantra meditation
- Mindfulness meditation
- Movement meditation
- Spiritual meditation
- Transcendental meditation
- Visualization meditation
You can learn more about each of the types of meditation below:
Body scan meditation. This technique is designed to promote deep relaxation by recognising and releasing tension in the body. It involves scanning the body from the top of the head to the tip of your toes and releasing any tension, discomfort or pain that is observed along the way. Oftentimes, this form of meditation involves slowly tightening and relaxing one muscle group at a time until the whole body has been treated.
Focused meditation. This popular form of meditation uses the object of our breath to focus attention and quiet the mind. Sit in a quiet place, breath deeply and maintain awareness. Whenever you notice the mind is wandering you simply return to the breath. It sounds effortless in theory, but is often very difficult for beginners to hold their focus for any length of time.
Loving-kindness meditation. Loving-kindness is used to cultivate feelings of acceptance, kindness, and compassion for ourselves and for others. In this practice we direct love in towards ourselves and then out towards others, creating waves of positive feeling. This technique is a great way to heal yourself and to let go of any feelings of anger or resentment.
Mantra meditation. In mantra meditation you focus on a sound, word or phrase to guide your practice and anchor your thoughts. By repeating this mantra you create subtle vibrations that encourage relaxation and deepen the state of meditation. Any time you notice the mind wandering you return to your mantra.
Mindfulness meditation. Mindfulness meditation originates from Buddhism and is one of the most popular types of meditation used in the West. Sitting in quiet, you pay attention to your thoughts as they pass through your mind. You don’t judge the thoughts or become involved with them. You simply observe and take note of any patterns. It is a great way to learn about our tendencies and conditioning, both positive or negative.
Movement meditation. Movement meditation is an active form of meditation where gentle movements stimulate blood flow and help to quiet the mind. Walking, stretching, yoga, tai chi, qigong, and gardening can all be used in movement meditation. It is perfect for those who struggle to sit down for any length of time and find their peace in action.
Spiritual meditation. Spiritual meditation is an essential part of Eastern spiritual traditions such as Buddhism, Taoism, and Hinduism. It is used to connect the practitioner with something greater, vaster and deeper than the individual self. You don’t have to be religious or part a specific group to practice spiritual meditation. It is the intention that matters.
Transcendental meditation. Transcendental meditation (TM) is a form of silent mantra meditation created by Maharishi Mahesh Yogi and popularised by a number of celebrities who adopted the practice, including Oprah, Jennifer Lopez, Clint Eastwood, David Lynch and The Beatles. It involves the repetition of a silent mantra, and is practiced for 20 minutes twice per day.
Visualization meditation. Visualization involves picturing a tranquil scene in your mind. Instead of focussing on the breath you focus on a vision and use all five senses to bring it to life – enhancing the feelings of relaxation, peace and calm that are associated with it. It could be a beautiful destination, something that’s happened in your life, or something you would like to happen in the future. This technique can also be used in sports as a way to build confidence and achieve goals.
So how do you know which type of meditation is right for you? Simple, give each of them a try.
Work your way through the different practices and see which you enjoy the most. What comes easier to you? What do you get the most out of? What can you practice today, tomorrow, the day after? What brings you closer to your true self?
Most people find a couple of techniques that work really well for them, that they can practice throughout the day. 10 minutes of mindfulness meditation in the morning. A gentle movement meditation in the park after lunch. Loving-kindness meditation before sleep.
Whether you are looking to reduce stress, find peace, find your flow, or achieve enlightenment there’s a meditation practice for you. Open yourself up to the possibilities and don’t be scared to experiment.