Did you know there is more than one type of meditation? In fact, there are countless forms of meditation – each with different goals and methods. Which one is right for you – and how do you get started? This guide breaks down the top 7 types of meditation, their unique features, benefits, and simple ways to try them today.
Why this guide matters (and what you'll gain)
Whether you want stress relief, better focus, spiritual connection, or gentle movement, choosing the right meditation style speeds progress and keeps you motivated.
- Clear descriptions of each meditation type and what it feels like.
- Practical tips to begin right away – no experience required.
- Benefits and myths so you can decide based on facts.
Quick snapshot: The top 7 meditation types
- Mindfulness Meditation
- Body Scan Meditation
- Transcendental Meditation
- Loving-Kindness (Metta) Meditation
- Kundalini (Moving) Meditation
- Religious/Scriptural Meditation
- Zazen (Zen Meditation)
How to use this post
Read the short sections below, try one or two styles, and note how your body and mind respond over a week. Experimentation is part of the practice.
In-depth: The Top 7 Types of Meditation
Mindfulness Meditation – Observe without judgment (Interested? Try this)
Mindfulness meditation is one of the most widely practiced styles today.
The idea is not to empty your mind, but to notice thoughts and sensations without getting carried away by them. This approach comes from therapeutic practices such as cognitive behavioral therapy and modern mindfulness-based programs.
- Unique features: non-judgmental awareness, breath-anchoring, informal practice in daily life.
- Benefits: reduced rumination, improved attention, lower stress.
- How to start: 5-10 minutes seated, focus on breath, gently label “thinking” when your mind wanders, return to breath.
Body Scan Meditation – Recharge through somatic awareness
Closely linked to mindfulness is body scan meditation. This technique involves focusing attention on each part of the body in sequence and consciously relaxing muscles.
It's a great practice for relieving tension and unwinding after a long day.
- Unique features: systematic, somatic focus, often done lying down.
- Benefits: deep relaxation, improved sleep, reduced physical stress sensations.
- How to start: 10-30 minutes, move attention slowly from toes to head, breathe into areas of tension.
Transcendental Meditation – Mantras for effortless calm
Transcendental Meditation (TM) is a popular method that uses a silently repeated mantra or focal point to quiet the mind.
With practice, some people report deep rest and reduced activation in busy brain regions while staying alert.
- Unique features: repetition of a personal mantra, typically taught in a standardized program.
- Benefits: stress reduction, improved cardiovascular markers in some studies.
- How to start: learn from a certified instructor for an authentic TM experience; short daily sessions (20 minutes twice daily) are common.
Loving-Kindness Meditation – Cultivate compassion (Want more empathy?)
Loving-kindness (Metta) meditation directs attention toward feelings of goodwill and compassion – toward yourself and others.
It's simple yet powerful: silently repeat phrases such as “May I be safe, may I be happy” and gradually include others.
- Unique features: emotion-focused, builds social connection and forgiveness.
- Benefits: increases positive affect, reduces social anxiety, improves relational warmth.
- How to start: 10-20 minutes, begin with yourself then extend to loved ones and neutral people.
Kundalini Yoga Meditation – Movement plus breath (Curious how movement helps?)
Kundalini combines breathwork, gentle movement, mantra, and posture – a moving meditation that aligns body and mind.
It's energizing and calming at once, and often practiced as part of a yoga sequence.
- Unique features: dynamic sequences, emphasis on breath control (pranayama), chanting.
- Benefits: improved flexibility, vitality, focus, and emotional balance.
- How to start: find a beginner Kundalini class or guided video; start slowly and listen to your body.
Religious Meditation – Deepen spiritual practice through text and prayer
Many faith traditions use meditation to focus on sacred texts, prayers, or divine qualities.
Religious meditation can be contemplative (reflecting on a passage) or devotional (repeating prayers or names of the divine).
- Unique features: scripture-based, prayerful orientation, communal or solitary practice.
- Benefits: spiritual growth, moral reflection, comfort during difficult times.
- How to start: choose a short passage, sit quietly, repeat and reflect, or join a prayer circle.
Zazen – Zen meditation for simplicity and presence (Ready for disciplined calm?)
Zazen is central to Zen Buddhism and emphasizes seated posture, breath awareness, and letting go of judgment.
It is traditionally taught by an instructor and can be both simple and rigorous.
- Unique features: formal posture, teacher-led instruction, emphasis on “just sitting.”
- Benefits: sharper concentration, clarity, reduced reactivity.
- How to start: seek a local Zen center or online teacher; begin with short, regular sittings.
Common questions answered (what readers ask most)
How long before meditation helps?
Even short sessions (5-10 minutes) produce immediate relaxation. Noticeable change in mood and attention often appears within 2-6 weeks of regular practice.
Do I need a teacher?
Beginners can start with guided apps or recordings, but some traditions (TM, Kundalini, Zazen) benefit from certified instructors for proper technique and safety.
Can meditation replace therapy or medicine?
Meditation complements mental health care but is not a replacement for professional treatment when needed. It can help with stress, anxiety, and sleep as part of a broader plan.
Statistics, curiosities, and myths
- Statistic: According to the 2017 U.S. National Health Interview Survey, ~14.2% of U.S. adults reported using meditation in the previous year – and the number has been growing globally.
- Curiosity: Some neuroscientists have found that long-term meditators show increased cortical thickness in areas linked to attention and emotional regulation.
- Myth: “Meditation means emptying your mind.” – In many practices you don't empty the mind; you change your relationship to thoughts.
Tips to choose the right style (quick checklist)
- Prefer stillness and introspection? Try Mindfulness or Zazen.
- Want body-based relaxation? Start with a Body Scan or Kundalini session.
- Looking for spiritual or devotional practice? Explore Religious or Loving-Kindness meditations.
- Want an evidence-based program? Look into Mindfulness-Based Stress Reduction or certified Transcendental Meditation courses.
Practical starter routine (7-day experiment)
- Day 1: 5-min Mindfulness breathing.
- Day 2: 10-min Body Scan before bed.
- Day 3: 10-min Loving-Kindness practice.
- Day 4: Intro to Kundalini or gentle moving meditation (15 min).
- Day 5: 15-min guided Transcendental-style mantra practice (or a mantra app).
- Day 6: 10-min religious/contemplative reading and reflection.
- Day 7: 10-15 min Zazen-style seated practice (beginner-friendly sit).
Conclusion – Try one, keep what helps
There's no single “best” meditation. The best fit is the one you enjoy and actually do. Experiment, be curious, and treat your practice like a small daily experiment.
Which type will you try first? Share your experience in the comments, save this post to return to the 7-day experiment, or share with a friend who's curious about meditation.
FAQ
Is one type better for stress than another?
All seven can reduce stress; body scan and mindfulness are particularly effective for immediate relaxation, while regular loving-kindness and transcendental practice can build long-term resilience.
How often should I meditate to see benefits?
Daily practice is ideal. Even 5-15 minutes per day produces benefits; most research shows stronger effects with consistent practice over weeks to months.
Can children practice these meditations?
Yes. Short, playful versions of mindfulness, loving-kindness, and movement-based meditations (like simple Kundalini stretches) work well for children. Keep sessions brief and engaging.
If you enjoyed this guide, please comment which style you'll try, save the post for later, or share it with someone who'd benefit. Curious to dive deeper? Ask for guided scripts or an audio practice plan and I'll create one for you.
