12 Types of Meditation and How to Choose Yours

If you have ever opened a meditation app and felt overwhelmed by the choices, you are not alone. There are many different types of meditation, and the names can make a simple practice feel strangely complicated. The good news: you do not need to find the “perfect” method. You only need one that helps you return, gently, to the present moment.

Different Types of Meditation: A Simple Way to Understand Them

Meditation is not one single technique. It is a family of practices that train attention, awareness, compassion, or reflection. Some styles use the breath. Some use a phrase, sound, image, body sensation, or movement. Some ask you to focus closely; others invite you to rest in open awareness.

The research base is strongest for structured mindfulness-based programs. Reviews suggest meditation programs may offer modest support for psychological stress and wellbeing, and mindfulness-based therapies have evidence for reducing symptoms of anxiety and depression in some people, though results vary and meditation is not a replacement for mental health care a systematic review of meditation programs a meta-analytic review on anxiety and depression.

A helpful way to choose is to ask what you want to train:

Steadier attention: try focused attention or breath meditation.
Less entanglement with thoughts: try mindfulness or open monitoring.
More kindness toward yourself or others: try loving-kindness or compassion meditation.
More body awareness: try body scan, yoga nidra, or walking meditation.
More structure: try guided meditation or mantra practice.

The best meditation is the one you can return to without forcing yourself.

1. Mindfulness Meditation

Mindfulness meditation means paying attention to your present-moment experience with as much steadiness and non-judgment as you can. You might notice breathing, sounds, thoughts, emotions, or body sensations. The key is not to empty the mind, but to notice what is happening without immediately chasing it or fighting it.

Research reviews suggest mindfulness may support psychological health partly by changing how people relate to thoughts and emotions, including patterns such as rumination and reactivity a review of mindfulness and psychological health a review of how mindfulness-based programs may work.

Try this simple mindfulness practice:

Sit comfortably, with your spine upright but not stiff.
Choose one anchor: the breath, sounds, or body sensations.
Notice when the mind wanders. This is not failure; it is the practice.
Label the experience gently, such as “thinking,” “hearing,” or “tightness.”
Return to the anchor with patience.

If you are completely new, start with a basic framework like How to Meditate for Beginners in 5 Simple Steps.

2. Focused Attention and Breath Meditation

Focused attention meditation trains the mind to stay with one chosen object. The most common object is the breath because it is always available, neutral for many people, and easy to return to. You might feel the breath at the nostrils, chest, ribs, or belly.

This style is especially useful when your mind feels scattered. Instead of trying to manage every thought, you give attention one clear place to rest.

Try a five-minute breath meditation:

Set a timer for five minutes.
Rest one hand on your belly or keep both hands relaxed in your lap.
Feel one inhale from beginning to end.
Feel one exhale from beginning to end.
When you lose count or drift into thought, begin again at the next breath.

If you like having a rhythm to follow, use the Free Online Breathing Exercises to support a gentle breathing practice.

3. Loving-Kindness, Compassion, and Mantra Meditation

Not every meditation is about attention alone. Some practices intentionally cultivate warmth, care, or steadiness through repeated phrases or sounds.

Loving-kindness meditation

Loving-kindness meditation, often called metta, uses simple phrases of goodwill. You may repeat them for yourself, someone you love, a neutral person, a difficult person, and eventually all beings. The point is not to manufacture a perfect feeling. It is to practice the direction of kindness.

Common phrases include:

May I be safe.
May I be healthy.
May I live with ease.
May I meet this moment with kindness.

Compassion meditation

Compassion meditation turns toward suffering with care. You might silently acknowledge, “This is hard,” then offer a phrase such as, “May I be supported,” or “May you be free from suffering.” This can be tender work, so it is wise to begin with yourself or someone easy to love before moving toward more difficult relationships.

Mantra meditation

Mantra meditation uses a repeated word, phrase, or sound. The mantra can be traditional, spiritual, or completely secular. Examples include “peace,” “I am here,” or “let go.” Each repetition becomes a soft anchor. When thoughts interrupt, you return to the mantra without scolding yourself.

4. Body Scan, Yoga Nidra, and Movement Meditation

Some people struggle to sit still with the breath but find it easier to meditate through the body. Body-based practices are especially helpful when attention feels abstract or when you want a more grounded experience.

Body scan meditation

In a body scan, you move attention slowly through the body, noticing sensations without needing to change them. You might begin at the feet and move upward, or start at the head and move downward.

Lie down or sit comfortably.
Bring attention to your feet.
Notice temperature, pressure, tingling, heaviness, or numbness.
Move slowly to the legs, hips, belly, chest, hands, arms, neck, and face.
If you find tension, soften around it rather than forcing it to disappear.

Yoga nidra

Yoga nidra is a guided meditative practice often done lying down. It may include body awareness, breath awareness, imagery, and a gentle intention. Because it is deeply restful for many people, it can be a good option when seated meditation feels too effortful.

Walking meditation

Walking meditation brings awareness into movement. You notice lifting, stepping, placing, shifting weight, and the contact of the feet with the ground. It is ideal if you feel restless, sleepy, or boxed in by formal sitting practice. For a short structure, try How to Practice Walking Meditation in 10 Minutes.

5. Guided Meditation, Visualization, and Open Monitoring

Guided meditation is any meditation led by a teacher, recording, or app. It can include mindfulness, compassion, body scan, visualization, or breath awareness. This is often the easiest entry point because you do not have to remember what to do next.

Visualization meditation uses mental imagery, such as imagining a safe place, a warm light, or a steady mountain. The image gives the mind something clear to rest on. It can feel supportive, but it is not for everyone; some people find imagery distracting or difficult, and that is fine.

Open monitoring is a more spacious practice. Instead of choosing one anchor, you observe whatever arises: sound, sensation, thought, emotion, silence. The practice is to notice experience coming and going without grabbing one thing. This can be powerful, but beginners often find it easier after building some steadiness with breath or body awareness first.

How to Choose the Right Meditation Style

You do not need to commit to one type forever. Think of meditation styles as tools. The right tool depends on the day, your nervous system, and your intention.

If you are anxious or overstimulated: try breath meditation, body scan, or guided mindfulness.
If you are self-critical: try loving-kindness or compassion practice.
If you are tired: try yoga nidra or a gentle body scan.
If you are restless: try walking meditation.
If you are distracted: try focused attention with counting or a mantra.
If you feel emotionally raw: keep the practice short, grounded, and kind; avoid forcing deep introspection.

A simple seven-day experiment can help:

Choose one type of meditation, not three.
Practice for five to ten minutes each day.
Keep the same time and place if possible.
After each session, write one sentence: “Before practice I felt…” and “After practice I feel…”
At the end of the week, decide whether to continue, adjust, or try another style.

Progress in meditation is rarely dramatic. It may look like noticing tension sooner, pausing before reacting, or being a little kinder to yourself after a difficult thought. Small shifts count.

FAQ

What type of meditation is best for beginners?

Mindfulness, breath meditation, and guided meditation are usually the easiest places to start. They give you a clear anchor and simple instructions. Begin with five minutes and build gradually.

Do I need to stop thinking to meditate?

No. Thinking is part of the mind’s nature. Meditation is the practice of noticing that the mind has wandered and returning with patience. The return is the training.

Can I practice more than one type of meditation?

Yes. Many people use different styles for different needs. For example, you might use breath meditation in the morning, walking meditation during a stressful day, and a body scan before rest.

Is meditation religious?

Some meditation traditions are rooted in religious or spiritual contexts, but meditation can also be practiced in a secular way. You can choose language, techniques, and teachers that match your values.

Sources

Goyal M et al. (2014). Meditation programs for psychological stress and well-being: a systematic review and meta-analysis. JAMA Internal Medicine.
Hofmann SG et al. (2010). The effect of mindfulness-based therapy on anxiety and depression: A meta-analytic review. Journal of Consulting and Clinical Psychology.
Keng SL et al. (2011). Effects of mindfulness on psychological health: a review of empirical studies. Clinical Psychology Review.
Gu J et al. (2015). How do mindfulness-based cognitive therapy and mindfulness-based stress reduction improve mental health and wellbeing? A systematic review and meta-analysis of mediation studies. Clinical Psychology Review.

This article is for general wellbeing and is not a substitute for medical care. If you have a health condition, please speak to a qualified professional.