Different kinds of meditation

Which One Is Right for You?

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Meditation is a technique used for thousands of years to develop awareness of the present moment.

It can involve practices to sharpen focus and attention, connect to the body and breath, develop acceptance of difficult emotions, and even alter consciousness. It’s been shown to offer a number of physical and psychological benefits like stress reduction and improved immunity.

While many spiritual traditions include meditation as a part of their teachings and practices, the technique itself doesn’t belong to any particular religion or faith. Though ancient in origin, it’s still practiced today in cultures all over the world to create a sense of peace, calm, and inner harmony.

Meditation may offer a solution to the growing need to reduce stress in the midst of busy schedules and demanding lives.

Although there isn’t a right or wrong way to meditate, it’s important to find a practice that meets your needs.

There are nine popular types of meditation practice:

  • mindfulness meditation
  • spiritual meditation
  • focused meditation
  • movement meditation
  • mantra meditation
  • transcendental meditation
  • progressive relaxation
  • loving-kindness meditation
  • visualization meditation

Not all meditation styles are right for everyone. These practices require different skills and mindsets. How do you know which practice is right for you?

“It’s what feels comfortable and what you feel encouraged to practice,” says Mira Dessy, a meditation author and holistic nutritionist.

Keep reading to learn more about the different types of meditation and how to get started.

Mindfulness meditation originates from Buddhist teachings and is the most popular and researched form of meditation in the West.

In mindfulness meditation, 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.

This practice combines concentration with awareness. You may find it helpful to focus on an object or your breath while you observe any bodily sensations, thoughts, or feelings.

This type of meditation is good for people who don’t have a teacher to guide them, as it can be easily practiced alone.

Spiritual meditation is used in nearly all religions and spiritual traditions.

The types of spiritual meditation are as diverse as the world’s spiritual traditions themselves. Many of the meditation techniques listed in this article could be considered spiritual meditation.

According to a 2017 study, spiritual meditation focuses on developing a deeper understanding of spiritual/religious meaning and connection with a higher power. Examples include:

  • Christian contemplative prayer
  • Sufi dhikr (remembrance of God)
  • Jewish kabbalistic practices

Spiritual meditation can be practiced at home or in a place of worship. This practice is beneficial for those who seek spiritual growth and a deeper connection to a higher power or spiritual force.

Focused meditation involves concentration using any of the five senses.

For example, you can focus on something internal, like your breath, or you can bring in external influences to help focus your attention.

Examples include:

  • counting mala beads
  • listening to a gong
  • staring at a candle flame
  • counting your breaths
  • moon gazing

This practice may be simple in theory, but it can be difficult for beginners to hold their focus for longer than a few minutes at first.

If your mind does wander, simply come back to the practice and refocus.

As the name suggests, this practice is ideal for anyone who wants to sharpen their focus and attention.

Although most people think of yoga when they hear movement meditation, this practice may include:

  • walking
  • gardening
  • qi gong
  • tai chi
  • other gentle forms of movement

This is an active form of meditation where the movement guides you into a deeper connection with your body and the present moment.

Movement meditation is good for people who find peace in action and want to develop body awareness.

Mantra meditation is prominent in many teachings, including Hindu and Buddhist traditions. This type of meditation uses a repetitive sound to clear the mind. It can be a word, phrase, or sound, one of the most common being “om.”

Your mantra can be spoken loudly or quietly. After chanting the mantra for some time, you’ll be more alert and in tune with your environment. This allows you to experience deeper levels of awareness.

Some people enjoy mantra meditation because they find it easier to focus on a word than on their breath. Others enjoy feeling the vibration of the sound in their body.

This is also a good practice for people who don’t like silence and enjoy repetition.

Transcendental Meditation (TM) is a type of meditation that’s been the subject of numerous studies in the scientific community.

TM was founded by Maharishi Mahesh Yogi and refers to a specific practice designed to quiet the mind and induce a state of calm and peace. It involves the use of mantra and is best taught by a certified TM practitioner.

This practice is for those who want an accessible approach to the depth that meditation offers.

Try it

To learn more about TM, you can view an introductory video on YouTube.

Also known as body scan meditation, progressive relaxation is a practice aimed at reducing tension in the body and promoting relaxation.

Oftentimes, this form of meditation involves slowly tightening and relaxing one muscle group at a time throughout the body.

In some cases, it may also encourage you to imagine a gentle wave flowing through your body to help release any tension.

This form of meditation is often used to relieve stress and unwind before bedtime.

Loving-kindness meditation is used to strengthen feelings of compassion, kindness, and acceptance toward oneself and others.

It typically involves opening the mind to receive love from others and then sending well wishes to loved ones, friends, acquaintances, and all living beings.

Because this type of meditation is intended to promote compassion and kindness, it may be ideal for those holding feelings of anger or resentment.

Visualization meditation is a technique focused on enhancing feelings of relaxation, peace, and calmness by visualizing positive scenes, images, or figures.

This practice involves imagining a scene vividly and using all five senses to add as much detail as possible. It can also involve holding a beloved or honored figure in mind with the intention of embodying their qualities.

Another form of visualization meditation involves imagining yourself succeeding at specific goals, which is intended to increase focus and motivation.

Many people use visualization meditation to boost their mood, reduce stress levels, and promote inner peace.

The easiest way to begin is to sit quietly and focus on your breath. An old Zen saying suggests, “You should sit in meditation for 20 minutes every day — unless you’re too busy. Then you should sit for an hour.”

All kidding aside, it’s best to start in small increments of time, even 5 or 10 minutes, and grow from there.

“Sit consistently for 20 minutes a day and do this for 100 days straight,” recommends Pedram Shojai, author of “The Urban Monk” and founder of Well. org. “Couple that with an additional 2 to 5 minutes of meditation throughout the day to break up the chaos, and you will soon be feeling the benefits.”

“You should sit in meditation for 20 minutes every day — unless you’re too busy. Then you should sit for an hour.”

—Zen proverb

There’s plenty of evidence supporting the numerous benefits of meditation.

Meditation can offer general health and mental/emotional benefits, including:

  • lower blood pressure
  • reduced stress
  • better sleep
  • improved emotional regulation
  • increased focus
  • enhanced mood
  • reduced aggression
  • greater adaptability
  • healthier aging process
  • a greater sense of empathy and connection with others

A 2017 review noted that non-transcendental meditation may be a “promising alternative approach” for lowering systolic and diastolic blood pressure, while a 2019 review found that mindfulness-based interventions reduced levels of the stress hormone cortisol in employees participating in workplace mindfulness programs.

It’s also been shown to encourage prosocial emotions and behaviors, enhance focus and mood, and reduce aggression while also encouraging positive coping strategies in times of stress.

A 2018 review suggests that meditation may contribute to healthy aging.

Meditation may also help with symptoms of specific conditions, including:

  • depression and anxiety disorders
  • cardiovascular disease, such as arterial hypertension
  • dementia and Alzheimer’s disease
  • Parkinson’s disease
  • insomnia
  • attention deficit hyperactivity disorder (ADHD)
  • chronic pain

When it comes to depression, a 2019 review noted that mindfulness-based meditation has positive effects that may last up to 6 months or more. The same review notes that the lack of negative effects of mindfulness-based interventions makes them a promising supplemental therapy for depression and anxiety disorders.

A 2018 review found that meditation resulted in reductions in cognitive decline and perceived stress as well as increased quality of life, connectivity, and blood flow to the brain.

A 2017 study found low-quality evidence that mindfulness meditation is associated with a small decrease in chronic pain compared with controls. More research is needed to solidify this connection.

Online meditation options

Read our review of the best online meditation options to find the right fit for you.

Whether you’re looking to reduce stress or find spiritual enlightenment, there’s a meditation practice for you.

Don’t be afraid to step out of your comfort zone and try different types. It often takes a little trial and error until you find the one that fits.

“Meditation isn’t meant to be a forced thing,” Dessy says. “If we’re forcing it, then it becomes a chore. Gentle, regular practice eventually becomes sustaining, supportive, and enjoyable.

“Open yourself up to the possibilities, ” she adds. “There are so many forms of meditation that if one isn’t working or isn’t comfortable, just try a new one.”

Holly J. Bertone, CNHP, PMP, is an author of six books, blogger, healthy living advocate, and breast cancer and Hashimoto’s disease survivor. Not only is she the president and CEO of Pink Fortitude, LLC, but she also racks up an impressive resume with accolades as an inspiring public speaker for women everywhere. Follow her on Twitter.

16 Types of Meditation - Headspace

Some other types of meditation

The above list of meditation styles is far from exhaustive. Here are some other forms of this ancient practice that you may want to explore. (Note: Many of the following techniques should be learned with an experienced — and in some cases certified — teacher to be most effective.)

  • Zen meditation. This ancient Buddhist tradition involves sitting upright and following the breath, particularly the way it moves in and out of the belly, and letting the mind “just be.” Its aim is to foster a sense of presence and alertness.

  • Mantra meditation. This technique is similar to focused attention meditation, although instead of focusing on the breath to quiet the mind, you focus on a mantra (which could be a syllable, word, or phrase). The idea here is that the subtle vibrations associated with the repeated mantra can encourage positive change — maybe a boost in self-confidence or increased compassion for others — and help you enter an even deeper state of meditation.

  • Transcendental meditation. The meditation techniques and exercises in the Headspace app are not the Transcendental Meditation® (TM®) program, nor is the Headspace app endorsed by Maharishi Foundation USA, Inc., which teaches the Transcendental Meditation program. If you are interested in the Transcendental Meditation® (TM®) program you can visit the Maharishi Foundation’s website. The Transcendental Meditation® program is taught one-on-one by instructors trained and licensed by Maharishi Foundation in a personalized and individual manner. The practice involves sitting comfortably with one’s eyes closed for 20 minutes twice per day and engaging in the effortless practice as instructed. Students are encouraged to practice twice a day, which often includes morning meditation, and the a second session is in the mid-afternoon or early evening.

  • Yoga meditation. Just as there are many different types of meditation, so too exist many styles of yoga — particularly Kundalini yoga — that are aimed at strengthening the nervous system, so we are better able to cope with everyday stress and problems. However, in order to integrate the neuromuscular changes that happen during yoga and gain the greatest benefit from the practice, we must take time for savasana or Shavasana, known as corpse or relaxation pose, to relax the body and relieve tension.

  • Vipassana meditation. Another ancient tradition, this one invites you to use your concentration to intensely examine certain aspects of your existence with the intention of eventual transformation. Vipassana pushes us to find "insight into the true nature of reality," via contemplation of several key areas of human existence: "suffering, unsatisfactoriness,” “impermanence,” “non-self,” and "emptiness."

  • Chakra meditation. This meditation technique is aimed at keeping the body’s core chakras — centers of energy — open, aligned, and fluid. Blocked or imbalanced chakras can result in uncomfortable physical and mental symptoms, but chakra meditation can help to bring all of them back into balance.

  • Qigong meditation. This is an ancient and powerful Chinese practice that involves harnessing energy in the body by allowing energy pathways — called “meridians” — to be open and fluid. Sending this energy inward during meditation is thought to help the body heal and function; sending the energy outward can help to heal another person.

  • Sound bath meditation. This form uses bowls, gongs, and other instruments to create sound vibrations that help focus the mind and bring it into a more relaxed state.

Did one or more of these meditation techniques speak to you? Remember, ultimately it doesn’t matter which technique you choose. What does matter, however, is that you choose a style that allows you to integrate the qualities you experience during meditation practice — calm, empathy, mindfulness — into the rest of your day.

If you’re looking for an introduction to different types of meditation, check out the 10-day beginner’s course on the essentials of meditation — available for free in the Headspace app. From there, once you gain more experience and confidence, you can explore the whole library of content, covering everything from sleep, compassion, and sports to anger, stress, focus, and more. Get started today!

Sign up for free today, and start reaping the benefits of guided meditation!

READ NEXT: What are the benefits of daily meditation?

Types of meditation

Good afternoon, friends!

After publishing an article on the benefits of meditation, I received a lot of questions about how to start meditating, what type of meditation to choose, requests to recommend a good course, and so on. This suggests that you have an interest in this topic, but there is not enough information. Therefore, I decided in October to devote all my time to writing articles specifically about meditation. To make such a wonderful tool for working on yourself more accessible to everyone. nine0003

I propose to start studying this issue with an article on the types of meditation. So that you can understand what meditation techniques exist, what are their features and which technique is more suitable for you.

The best meditation technique is the one that works for you at this point in your life.

In fact, there are thousands of meditation techniques, I propose to consider only the most popular of them. In general, all techniques can be divided into 2 types:

  1. The first type of meditation, when the meditator focuses his attention on some object, it can be breathing, mantras, visualization, parts of the body, external objects, sound, etc. During practice, it is necessary to keep attention on this object and, over time, all distracting thoughts and sensations go away.
  2. Another type of meditation, when the meditator, on the contrary, tries not to focus on a specific object, but simply observes all aspects of his being, internal (thoughts, feelings, memory) or external (sound, smell), without judgment, without emotions, without addiction. nine0020

1. Buddhist meditations

Zen Meditation (Dzadzen)

Dzadzen (坐禅) Translated from Japanese means "Sedentary meditation", this meditative practice is fundamental to Zen Buddhism. Its main task is to calm the body and mind and understand the phenomena of existence.

Generally, zazen is practiced while sitting on the floor or on a cushion in the lotus or semi-lotus position. But if your knees or back hurt, you can practice while sitting on a chair. Most importantly, the entire back, from the base of the spine to the neck, must be absolutely straight. The mouth is closed, the eyes are lowered in a natural position and look at the floor in front of them. Hands should be folded in "cosmic mudra". nine0003

There are two ways of working with the mind in Zen meditation. The first is to focus on the breath. You can even count your breaths to yourself. Or the second option is to “just sit”, not focusing on the object, but trying to be in the present, observing what is happening with the consciousness and around you, trying not to focus on anything.

In the video below you will find more detailed instructions for the practice of Zen meditation for beginners. Narrated by Taigen Shodo Harada Roshi, Abbot of Sogenji Monastery in Okayama. nine0003

For whom Zen meditation is suitable

Zen meditation is a very adequate and common type of meditation. On the Internet, you can find a lot of information on how to practice it yourself, or contacts of numerous communities and centers where you can be helped to master this meditation technique. However, in some Buddhist centers I practice zazen along with other elements of Buddhist practice: singing, reading ancient texts, rituals. Some people like it, some don't. The choice is yours. nine0003

Tip: the most important thing when practicing zazen is to pay attention to the correct body position, it helps to concentrate better.


Vipassana in Sanskrit means "insight meditation", "seeing as-is" or "higher vision". This is a kind of Buddhist meditation aimed at purifying the mind and getting rid of suffering by realizing the impermanence of phenomena.

Meditators are usually seated in the lotus, semi-lotus, or chair position. The eyes are closed. At the initial stages of practice, there is a concentration on breathing and sensations in the area between the nose and upper lip. At more advanced stages, scanning occurs, observation of one's body, starting from the top of the head and ending with the soles of the feet, being aware of the sensations, but not attaching importance to them, not appreciating them. nine0003

You can read more about this type of meditation in my articles:

Vipassana meditation. Theoretical information about the practice of vipassana.

Vipassana practice or 10 days alone. My Vipassana course report.

Who Vipassana meditation is for

Vipassana meditation is one of the most common types of meditation in the world. It's great for beginners. You can take a 10-day training course for free, if you wish, leaving a donation. Vipassana is not accompanied by rituals. nine0003

Mindfulness Meditation

Mindfulness meditation is an adaptive form of meditation from traditional Buddhist practices, especially Vipassana. Its development was also greatly influenced by other practices (for example, Vietnamese Zen Buddhism). Mindfulness is the Western translation of the Buddhist term sati. "Mindfulness of breath" is part of such Buddhist practices as vipassana or zazen.

Mindfulness meditation is done with closed eyes in lotus, semi-lotus or sitting on a chair, always with a straight back. Attention is focused on breathing, inhalation and exhalation, the movement of the chest and abdomen during breathing. nine0003

Further, mindfulness meditation practitioners focus on the present moment, accepting and not judging any thoughts, emotions, sensations. If the mind gets distracted and wanders, the moment you become aware of it, you need to bring it back to breathing or observing the present moment.

The practice of mindfulness is not only sitting or lying down, you can also meditate during daily activities: while eating, walking, in transport or at work. Mindfulness meditation in everyday life is about paying attention to the present moment, being aware of what is happening right now, and not living in an automatic mode. nine0003

If you are speaking, pay attention to the words, how you pronounce them, and listen with attention. If you are walking, pay attention to the sensations in your body, the sounds, the smells, the people around you. The daily practice of mindfulness helps to meditate while sitting, and vice versa.

Who is mindfulness meditation for

This type of meditation is suitable for the general public. It is recommended to start meditating with it. It is used in schools, hospitals, and other settings to help people reduce their stress levels, improve their physical and psychological health, and improve their standard of living. nine0003

Mindfulness meditation does not involve aspects of Buddhist philosophy, rituals, etc. Therefore, it is suitable for people who want only the benefits of meditation to improve their health. If you are interested in deeper spiritual development, then mindfulness meditation can be your first step towards this goal.


Metta in translation means kindness, benevolence, mercy. This practice also applies to Buddhist techniques. With regular practice, loving-kindness meditation allows you to develop empathy, the ability to empathize with other people, contributes to the emergence of positive emotions through compassion, helps to form a kinder attitude towards your personality, understand yourself and your path, and make your life more whole. nine0003

Metta meditation is done with closed eyes in any position convenient for you. You need to create feelings of love and goodwill in your heart and mind and direct them first to yourself, and then gradually to other people and living beings: relatives, friends, acquaintances, people who are unpleasant to you and frankly do not like, to all people and living beings on the planet, throughout the universe.

Wish them love, peace, kindness, fulfillment of desires, prosperity, harmony, health, mercy, all the brightest and best. The more you develop a sense of love and mercy for all living beings in the world, the more joy and happiness you are able to experience yourself. nine0003

Who is Metta Meditation for?

  • Sometimes I am strict and harsh (even cruel) with myself and others.
  • I often get angry and offended by people.
  • I feel that I have problems in dealing with people.

Metta meditation is especially needed for selfish people, it helps to become happier, get rid of stress and depression, cope with insomnia, nightmares, anger and aggression. nine0003



"Man" means "mind" and "tra" means "liberate". Mantra is that which frees the mind. Typically, a mantra is a syllable, word, or sentence that is used in meditation to focus the mind and achieve a certain emotional state.

Some people think that a mantra is something like an affirmation and is said to convince oneself of something or create an appropriate mood. This is not entirely true. Yes, each mantra has its own meaning, and the vibration of the sound when it is said has a certain effect, depending on the meaning of the mantra. But a mantra is something more, it is a sacred verbal formula charged with a lot of energy and information. It is able to influence the consciousness of a person and help him in spiritual perfection. nine0003

The technique for doing mantra meditation is simple. It is necessary to take any of the postures for meditation, close your eyes and repeat the chosen mantra to yourself. Sometimes the practice is also supplemented by observing the breath or working with the rosary. You can meditate for a certain amount of time or repetitions (traditionally 108 or 1008).

Here are some of the most famous mantras:

OM (also pronounced as AUM) - for feeling oneness with the Lord, A - means the Personality of Godhead, U - means the Inner Power of God, M - means living beings (as the Power of God) , and AUM is the sound vibration of the Supreme Personality of Godhead, the unity of everything! nine0003

OM MANI PADME HUM is the mantra of the goddess Kwan-Yin, the goddess of mercy and compassion. The mantra is universal. This is a very powerful cleansing mantra. Plus, her practice grants success in all areas. The mantra has a calming effect on the nervous system and helps eliminate nervous diseases.

OM NAMAH SHIVAYA - it is believed that the five syllables of this mantra contain the entire universe, consisting of five primary elements (“Na” is earth, “Ma” is water, “Shi” is fire, “Va” is air, and "Ya" - ether), which correlate with the chakras from muladhara to vishuddhi. The repetition of the mantra purifies the elements, which promotes inner transformation. It is Shiva who, in certain cycles of the evolution of the Universe, destroys the old world and creates a new one. nine0003

Who is Mantra Meditation for?

Many people find that the mantra helps them focus and free their minds more than, for example, focusing on the breath. Mantra meditation can be done in daily life by saying the mantra to yourself. Also, some people are attracted by the additional sacred meaning of the mantra, which gives a certain effect when practicing meditation.


Transcendental Meditation (TM for short) is a mantra-based meditation technique founded by Maharishi Mahesh Yogi and promoted by the Maharishi Movement. At 19In the 70s, the Maharishi gained fame as the guru of many stars, including the Beatles.

TM is widely practiced throughout the world and has over five million followers. There are numerous scientific studies funded by this organization that confirm the benefits of this type of meditation. Experiments confirm that TM is a good stress reliever and promotes personality development. However, the Maharishi Movement also has critics who accuse it of sectarianism and question the authenticity of the research. nine0003

TM are practiced in any position that is comfortable, the only condition is that the head should not touch anything, so as not to provoke falling asleep. The recommended duration of meditation in the normal mode is 20 minutes in the morning and 20 in the evening.

Transcendental Meditation is not contemplation or concentration. Both the process of contemplation and the process of concentration keep the mind at the conscious level of thought, while Transcendental Meditation systematically brings the mind to the source of thought, the pure field of the creative mind. nine0003

The TM technique is described as a unique and effortless process of shifting attention to more and more subtle states of thought until the thought is transcended and the mind experiences pure consciousness. Who is Transcendental Meditation for? Suitable for those people who are willing to pay a certain amount of money to a licensed instructor and get a ready-made tool - the TM technique in a short time. nine0003


There are many types of yoga meditation. Yoga means union. Union of body, soul and mind. Yogic traditions go back very deep, going back to 1700 B.C. and consider spiritual purification and self-knowledge as their highest goal. Classical yoga consists of 8 components: norms and rules of behavior (Yama and Niyama), asanas (physical exercises), breathing exercises (pranayama) and contemplative meditation practices (pratyahara, dharana, dhyana, samadhi). nine0003

Here are the most common types of yoga meditation:

  • Meditation on opening the third eye. During practice, attention is focused on the place between the eyebrows, called the “third eye” or “ajna chakra”. When attention is distracted, it must again be mentally returned to this place. The purpose of this meditation is to calm the mind.
  • Chakra meditation. During the practice it is necessary to choose one of the 7 chakras (human energy centers) and focus on it. See its color, shape, think about its meaning, how it manifests itself in your life. The purpose of this meditation is to restore the energy flow in the human body, which entails an improvement in the quality of life in general. nine0020
  • Trataka Meditation. This is the fixation of the gaze on an external object, such as a candle, an image or a symbol (yantra). First there is meditation with open eyes, and then with closed ones, to train the skills of both concentration and visualization. After closing your eyes, you need to restore the image of the object in your mind's eye as accurately as possible.
  • Kundalini Meditation. This is a complex meditative practice, the purpose of which is to awaken the kundalini energy that lies dormant at the base of the spine. This type of meditation is recommended to practice only under the guidance of a qualified teacher of kundalini yoga. nine0020
  • Kriya Yoga. This is a set of physical, breathing and meditation exercises taught by Paramahamsa Yogonanda. They are suitable for those people who are more interested in the spiritual aspects of meditation.
  • Nada Yoga. This is a spiritual practice based on concentration on sounds. The word "Nada" means both sound and flowering at the same time. Beginning practitioners meditate on external sounds in order to calm the mind. Over time, they move to the internal sounds of the body and mind. The main purpose of this meditation is to hear the subtle vibrations of the unmanifested sound, like the sound of OM. nine0020
  • Tantric meditation. Contrary to popular belief, most tantric practices have nothing to do with sexual rituals. Tantra has a rich tradition and has dozens of different meditation techniques, and quite advanced ones that require a certain degree of calming the mind and controlling consciousness.

Who is Yoga Meditation for?

Given the wide variety of yoga meditation practices, everyone can find a meditation technique that is right for them. nine0003



Taoism is a Chinese traditional teaching about the “way of things”, including elements of philosophy and religion. The main feature of this type of meditation is working with internal energy: its generation, transformation and circulation.

The purpose of Taoist meditation is to calm the mind and body, achieve emotional balance, improve the circulation of internal energy and unite with the Tao. Some styles of Taoist meditation are aimed at improving health and longevity. nine0003

Twelve types of Taoist meditation are currently practiced.

  • Method of inner contemplation. Observation of one's thoughts, sensations, emotions in order to calm the mind, to stop the endless stream of thought.
  • Center concentration method. At first there is a distraction from the surrounding world until the mind ceases to notice external sounds, visual images and events. When the mind is calm, they move on to centering - focusing attention on the level of the navel or solar plexus to achieve balance - Tao. nine0020
  • "Hold One" method. The essence of this meditation is to overcome the division into "I" and the outside world, in order to achieve integrity.
  • Method of stopping thoughts and emptying the mind. The meaning of this meditation is to turn off the mind completely, without resorting to mantras, or visualization, or even contemplation, just cut off all thoughts, images, feelings.
  • The method of returning to the true mind. The purpose of this meditation is to free oneself from analytical thinking, from idle inner chatter, and to develop the mind of Tao, to achieve peace of a different kind. nine0020
  • Cavity concentration method. The essence of this meditation is to divert attention from the outside world and concentrate on some body cavity in order to calm emotions, stop the flow of incoherent thoughts, and minimize sensations. At advanced stages, it is practiced to direct internal energy to a certain area of ​​the body in order to clear the necessary section of the energy channel and collect energy for the purpose of its further purification and transformation.
  • Method of visualization of the spirit of the Hollow. nine0013 In this meditation, the practitioner imagines a certain image, and then slowly merges with it.
  • Method of emptying the mind and filling the belly. To empty the mind means to weaken the fire of desire, and to fill the belly means to fill the abdominal cavity with energy. Usually this form of meditation is practiced in combination with other techniques under the guidance of an experienced teacher.
  • The method of uniting thought and breath. The purpose of this meditation technique is the transition from ordinary breathing to Tao breathing, when the practitioner breathes not only through the nose, but his whole body turns into a single breath, the state of consciousness changes. nine0020
  • The method of collecting and circulating spiritual light.
  • Light pulling method.
  • Method of return to the former sky.

The last three methods are practiced only at advanced levels of spiritual development.

Who are Taoist meditation techniques for? They are more suitable for those people who are interested in Taoism as a philosophy of life or who practice Chinese martial arts such as tai chi. nine0003


Qigong in Chinese means “work with Qi”, work with vital energy. These are complexes of traditional breathing and physical exercises that arose on the basis of Taoist alchemy and Buddhist psychopractices.

There are thousands of different qigong practices, including more than 80 types of breathing. Medical qigong serves as a means of preventing and treating diseases, in the Chinese martial arts communities, qigong is considered an important component to increase the combat capabilities of fighters, meditative practices are used in religion, and Confucianists practice qigong to improve moral qualities. nine0003

Qigong master Xu Mingtang, whose grandfather was one of the patriarchs of the Shaolin Monastery, actively promotes this system in the world.

For whom Qigong meditations are suitable

Qigong meditation practices are suitable for those people who prefer to integrate active work on the body and energy into their meditation practice. If you find it unbearable to sit in a static position for long periods of time, try Qigong dynamic meditation techniques.


In Eastern traditions, meditation is usually practiced to calm the mind and achieve enlightenment. In the Christian tradition, the goal of contemplative practice is rather moral purification, a deep understanding of the Bible and the achievement of greater intimacy with God.

Here are some forms of Christian contemplative practice:

  • Contemplative prayer. Whispering or silent repetition of prayers or sacred texts.
  • nine0019 Contemplative reading. Reading and deep understanding of the Bible.
  • To be with God. Full awareness of the presence of God in mind, soul and body.

For whom Christian meditations are suitable

For people who believe in God.


Guided meditation is a phenomenon of the modern world. This is the easiest way to start meditating. On the Internet, you can find a huge number of video and audio meditations based on various meditation techniques and schools. But after you master the proposed techniques, it is recommended that you move on to independent meditation. nine0003

Guided meditation is like cooking a recipe. You do everything exactly as you are told, and at the end you get a ready-made, completely edible dish. But once you have mastered the basic principles of cooking, you can prepare your own dish. It will have a unique, individual taste.

The following types of guided meditations are distinguished:

    • Traditional meditations. This is an audio or video file with a voice-guided step-by-step guide that gradually brings you into a meditative state. nine0020
    • Guided Imaging. Unlike traditional meditation, here it is proposed to imagine some object, scenery or journey for deeper reflection and contemplation for the purpose of relaxation and healing.
    • Relaxation. This type of guided meditation helps to achieve deep relaxation of the whole body. As a rule, it is accompanied by music or sounds of nature. The purpose of this technique is to relax and find peace.
    • nine0019 Affirmations. This type of meditation is used to fix a thought in the mind, to set oneself on a certain wave.

Who is Guided Meditation for

Guided Meditation is for people who find traditional meditation too difficult to do, who want to meditate but don't know where to start. They can also be useful for performing a specific task, such as increasing self-esteem, relieving tension in the body, getting rid of pain or resentment. nine0003

As you can see, there are many types of meditation. Therefore, everyone can choose the technique that suits him. You can practice on your own or find a mentor, the choice is yours.

I wish you great practice, calm mind and body, and harmony in your life.

With sincere sympathy, Olesya.

Types of Meditation 2022 - 15 Most Interesting Practices for Beginners

In this article, you will get acquainted with different styles of meditation. I suggest bookmarking this page and taking the time to try each style to see which type of meditation is right for you. Spend some time thoughtfully exploring how different meditation practices affect your state of mind. You can then choose any practice based on your current needs. nine0003

I have selected the most traditional meditations from the most popular spiritual practices. All these meditations are neither religions nor mysticism. They can be practiced in a secular way.

Read also: what is meditation from A to Z


  • How to choose the best type of meditation?
  • 1. Mindfulness
  • 2. Zen
  • 3. Vipassana
  • 4. Bhramari
  • 5. Kinhin
  • 6. Yoga Nidra
  • 7. Assanas yoga
  • 8. Trataka
  • 9. Visualization
  • 10. Mandala
  • 11. Third Eye
  • 12. Mantra
  • 13. Designation
  • 14. Neti Neti
  • 900
  • Output. What to do next?

How to choose the best type of meditation

There is only one way to choose the right type of meditation - to try different techniques in practice, and choose based on experience. nine0003

One cannot say that one way of meditating is better or worse. All people are different: different temperament, different character, different goals. Also, for one person at a different moment in time, the soul can lie in different ways of practice. Today you want to move and be aware of yourself in motion, and tomorrow you want to sit still like a rock and look deep into yourself.

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Different practitioners can use different objects for observation: sounds, sensations in the body, visual images, feelings in the heart, breathing, thoughts. But the essence of all practices is the same: conscious attention, concentration and relaxation.

All of the above meditations have the same positive effect on the practitioner in terms of reducing stress and anxiety. But this chapter also points out its own benefits for each individual way of meditating. nine0003


The fashionable word "mindfulness" or in Russian "mindfulness" is the ability to keep attention on what is happening in the present moment without thinking about the past and without worrying about the future. It is a state of consciousness where attention flows freely from moment to moment, unbiasedly aware of the current experience without clinging to or holding on to it.

In other words, mindfulness is the nonchalant observation of thoughts, feelings, sensations, and the environment, with curiosity and an open heart. nine0003

Most of the time we don't accept the present moment as it is. We either want to get something or we want to get rid of something. Because of this constant dissatisfaction and internal resistance, we run the risk of not feeling the total experience of happiness, the fullness of life and our presence in it all our lives. In fact, such a total experience of happiness is the only thing we all strive for, but there are only two ways to it: either make the world around us perfect or accept and love it as it is. Let's be realistic, the first path is unattainable. Even if we make our world perfect now, in the next second our mind will give rise to a thousand more desires, such is its nature. nine0003

But mindfulness will help us deal with it. Mindfulness seeks to solve this problem by helping us to be in the present moment - here and now. And do it as openly as possible, because that's where the real power of this mind control technique lies.

We begin to develop mindfulness by simply focusing our attention on the breath for a few minutes. You can be aware of the stream of thoughts that is rushing through your mind and breath. The trick is to carefully refocus your attention on the breath. nine0003

Read also: what is mindfulness

  1. Sit in a comfortable position. The eyes can be closed or kept open. Take three deep breaths in and out, relaxing your body with each breath.
  2. Focus on your breath. Observe each inhalation and exhalation, keeping your attention on the process of breathing. Even when you notice other things around you—sounds, thoughts, body sensations—always keep some of your attention on your breath.
  3. You can observe the sensations of air passing through the nose or on the sensations of the movement of the chest and abdomen. You can also count each inhalation and exhalation from 1 to 10, this will help to maintain attention. nine0020
  4. You can continue to be aware of the breath, or you can move on by shifting your attention to the sounds around you. Just be aware of all the sounds and how they affect your inner state.
  5. Then you can shift your attention to the sensations in the body: pain, warmth, coolness, tingling, pleasant sensations and unpleasant sensations, relaxation and tension.
  6. After that, you can watch your mind. How thoughts come and go. Don't cling to any of the thoughts. Just keep being aware of everything without holding back anything. nine0020
  7. When you're ready, gently wiggle your fingers and toes, stretch slowly, and end the practice.


Zen is sitting meditation. Zen is practiced in the most motionless sitting posture with a straight back. The posture in this practice is important and is the basis for being in the right state of mind.

This meditation is based on the idea that everyone already has a perfect consciousness. The perfect consciousness does not aspire to anything, does not desire anything, and does not move towards any goal, because it is already perfect. Therefore, nothing can be done to achieve such a state of consciousness. You just have to sit and be. nine0003

Zen is not practice, action, or movement towards a goal. We can say that this is what is opposite to these concepts. But to express it in words, you understand, it is impossible.

  1. Sit with a straight back and no support. You need to sit in a lotus position, in Turkish or in a kneeling position. Place your hands in Dhyana mudra. The ears should be above the shoulders and the nose above the navel (on the same vertical line).
  2. Place the tip of the tongue on the upper palate. The eyes are half-closed and look motionless at a point on the floor a meter away from you (as an option, at the wall in front of you). nine0020
  3. Let go of the mind and just be in whatever is happening.
  4. This meditation has no purpose: neither to stop the internal dialogue, nor to improve one's well-being, not at all. Your goal of "being" has already been achieved and Zen, like perfect being, is the result of this achievement.
  5. When you are ready to end your meditation, move slowly, stretch, and return to your everyday problems.


There is nothing complicated about this meditation, in fact the essence of Vipassana is very simple. Practicing Vipassana means observing and being aware of what is happening in the present moment.

When practicing the Vipassana technique, you simply sit comfortably and breathe normally for a few minutes, without any extra effort. Then you focus on the back and forth movement of your belly as you breathe. This is all that is in your attention. Nothing else is happening in the present moment. Thoughts should be completely focused on the rise and fall of the abdomen, as if you were silently repeating the mantra "inhale - exhale." nine0003

When the mind wanders, and it will certainly happen, you silently name the object on which the mind wandered with a simple word. For example, if you're distracted by a sound, you mentally say "sound." If the thoughts are in the past or in the future, note: "remembering" or "planning." The idea is not to punish yourself for this distraction, but to simply become aware of it and return to watching your belly rise and fall.

You can practice Vipassana on your own, for example, one hour a day. But it is desirable to bring such awareness into all your actions during the day, as is done in a ten-day training retreat. Be aware of and label each action. “I open the door”, “My dishes” - attention is always present. nine0003

The essence of technique is to be fully present in everything you do. We often get distracted and so disconnected from the present moment that we don't see things as they really are.

For example, we usually see washing dishes as an annoying household task. Thus, we put a negative label on dirty dishes and get annoyed at the same time. Instead, Vipassana meditation encourages us to think that this task is not good or bad, it's just "washing the dishes."

No things or events are essentially good or bad. Only our thoughts about them make them good or bad for us. By being aware of these thoughts, you can change your mood and attitude towards happiness and contentment. nine0003

See also: what is vipassana: a simple technique to do at home

  1. Sit comfortably. It is better to sit with a straight back, without leaning on anything. Take 3 deep breaths and exhale. Relax your body and release tension with each exhalation.
  2. Pay attention to the sensations in your body, especially the movement of your belly as you breathe. Be aware of every movement with full attention. After a while, move your breath to the sensations of the movement of air through the nostrils. If you find yourself distracted from watching your breath, make a mental note of the fact and gently bring your attention back to your breath. nine0020
  3. Scan your body with your mind's eye and note all sensations such as heat, cold, tension, relaxation, lightness, heaviness. Do not evaluate pleasant sensations or unpleasant ones, just accept them as they are. Go with your consciousness deep into each sensation.
  4. Shift your attention to your thoughts. Watch how thoughts come and go. Notice the impermanence of thoughts, as soon as you become aware of one thought, it has already disappeared. Examine your mind, look carefully at thoughts and try to understand their nature and essence. nine0020
  5. When you are ready, end the meditation. Slowly wiggle your toes and fingers. Gently stretch, stretching the body.

Bhramari pranayama

Pranayama is a breathing exercise in the yoga tradition. Pranayama can serve as a preparation for the practice of meditation, but also pranayamas are complete meditation practices in their own right.

Bhramari pranayama is a technique that calms the mind and turns the attention inward.

Bhramari prnanayama is also called the buzzing bee technique. In this practice, we focus on the buzzing sound that is made and the sound vibrations throughout the body. After the end of the “buzzing”, silence sets in inside, in which subtle sensations of the body and consciousness are heard. nine0003

  1. Sit comfortably and close your eyes.
  2. Take three deep preparatory inhalations and exhalations. As you exhale, relax your body more and more. Close your mouth, but do not close your teeth.
  3. Cover your ears with your thumbs or index fingers.
  4. Inhale slowly through your nose. Then exhale slowly through your nose, making a humming “mmmmmm” sound. Feel the vibrations in your head, chest, solar plexus. Continue for 7 breaths.
  5. End the buzz and sit still with your attention turned inward. Remain in this state of silence.
  6. When you are ready, open your eyes and finish your meditation.

Also read: bhramari pranayama or buzzing bee breathing


Kinhin or walking meditation is practiced in Zen schools between long sitting meditation sessions. Also, kinhin can be practiced as a separate independent exercise for those who find it difficult to sit in a motionless position. nine0003

Depending on the school, walking speed in kinhin may vary. Sometimes half a step is taken in one respiratory cycle, sometimes 10 steps. But the essence of walking meditation is the same: the most conscious movements and full concentration of attention on breathing and the process of walking.

  1. Stand straight with feet shoulder-width apart, weight evenly distributed.
  2. Relax your body to such an extent that there is no unnecessary tension, but at the same time be in a stable position.
  3. Put your hands together at chest level
  4. Imagine that you are being pulled up by a string tied to the top of your head. This will help straighten your back and neck.
  5. Look at the ground two meters away from you, not focusing on anything in particular. Relax your shoulders, arms, face.
  6. Start walking very slowly, one step per breath. Concentrate all your attention on the breath and on the movement of the body.
  7. Just like in sitting meditation, let your thoughts flow freely, but keep most of your attention on the breath. nine0020
  8. When you are ready to end the practice, stop slowly, raise your eyes and walk around at a normal pace for a couple of minutes.

Yoga Nidra

Yoga Nidra is a deep relaxation practice through scanning the whole body with the mind's eye, finding tension and conscious relaxation. The purpose of the practice is to realize the subtle moment between sleep and wakefulness.

During yoga nidra, we slowly move into a state of sleep while relaxing, and remain teetering on the edge without falling completely into unconsciousness. nine0003

It is believed that at this moment, when the subconscious is already open for perception, and the consciousness still continues to work, it is possible to set an intention to the subconscious. That is, to do self-hypnosis at a very deep level, since the protective barriers of the psyche are already disabled. This intention in yoga is called "sankalpa".

  1. Lie on your back on the floor, stretch your legs and close your eyes. Put your hands along the body. Let your hands rest freely, palms up, at some distance from your hips, spread your legs a distance of one and a half shoulder widths. nine0020
  2. Pay attention to the sounds around you. Hold your attention for 2-3 seconds on each sound without judging it in any way, then move on to the next one.
  3. Be aware of the sensations of contact with the surface on which you are lying. Heels, legs, buttocks, back, neck, arms.
  4. Repeat your sankalpa mentally 3 times, slowly, with full conviction and confidence. Let that intention sink deep within.
  5. Move your attention from your toes through each part of your body. Repeat to yourself: “my attention is on the toes of my right foot, I am completely calm, my toes of my right foot are completely relaxed” and so on 3 times. nine0020
  6. Continue this process for the whole body up to the crown. And finally, transfer your consciousness to the whole body at once.
  7. Bring your attention back to your breath. Observe the breath counting each exhalation from 20 to 1. Then again repeat your intention of sankalpa three times with full conviction.
  8. When you are ready to finish the practice, bring your attention to the contact of the body with the floor, then become aware of the sounds around you, slowly begin to move your fingers and toes, gently stretch, open your eyes and sit down. nine0020

Practicing yoga asanas

Many people think that yoga is stretching the body in difficult postures. But asanas can be a form of dynamic meditation.

Asanas can be practiced if it is difficult to sit still. The practice of asanas trains the body for subsequent long sitting meditations. Also, practicing asanas trains concentration, awareness and the ability to relax in stressful situations.

To practice yoga asanas as meditation, focus on the sensations in the body and breath. Slowly and consciously enter and exit the asanas. Remember that in yoga there should be no violence towards your body. Slowly and gradually master difficult postures. Asana is not just a posture, it is a body position in which you feel comfortable and relaxed, breathe deeply and evenly. Gradually expand the boundaries of comfort in the asana. nine0003

Read also: what is yoga in simple terms


Trataka is a yogic practice of focusing the gaze at one point. The movements of the eyes are closely related to the movements of the mind. If the mind is calm, then the eyes can remain motionless for a long time. Also, through the control of eye movements, one can influence the state of mind.

The practice of trataka requires a high level of awareness. Since in this practice one must not only look at one point, but also concentrate attention and mind on this point. Attention is constantly trying to escape from the present moment, and in this meditation you have to exercise willpower every second to curb your mind. Trataka is a very powerful meditation for mind control training. nine0003

  1. Draw a black dot the size of a pushpin on a clean white piece of paper in the middle. Hang the sheet on the wall and sit at arm's length so that the dot is at eye level.
  2. Close your eyes. Take three deep preparatory breaths and exhalations. As you exhale, relax your body more and more.
  3. When you relax, open your eyes and focus on a point. Keep your eyes still and as relaxed as possible. The muscles of the face are also relaxed. nine0020
  4. Let your attention also be on the dot. Mind and eyes are one. Let there be nothing left in the Universe but a dot. Full concentration.
  5. Try not to blink, the longer you can not blink, the more you develop the ability to control the mind.
  6. If your eyes are very tired, close them and concentrate on an imaginary point on the inner screen.
  7. When you are ready to end your meditation, close your eyes tightly several times and relax. You can sit with your eyes closed for a couple of minutes, listening to your inner state. nine0020


The technique of contemplation is used in many meditation traditions. Visualization is the technique of contemplating an imaginary object on an internal screen. Designing and seeing forms on the inner screen of the mind can be very difficult, but it is a powerful way to develop focus, memory, and creative thinking.

Developing the ability to visualize can take a long time. But when you learn this technique, the images created in your mind will feel as real as those you see with your own eyes. nine0003

Visualization can be practiced anywhere and in any position. But most likely it will be easier for you to meditate in a motionless sitting position, having previously spent 5 minutes relaxing and calming down.

Visualization 1 - Landscape

  1. Open your eyes and observe an object in your field of vision for 1 minute.
  2. Close your eyes and try to visualize this object in the same size and position on the screen of your mind. Try to visualize the object for 1 minute. nine0020
  3. Repeat this process 2 more times. Every time add more details, colors and sharpness.
  4. Without losing this first visualization, start adding more objects to your mental field. Try bringing an object into the picture next to the first one or adding a background landscape.
  5. To finish, return your attention to the sensations in your body. Watch your breath for a few seconds. Then open your eyes and slowly come out of the meditation position.

Second visualization - black screen

  1. Close your eyes and imagine a black screen in front of you. Write any word or number on the screen and continue visualizing for 5 minutes.
  2. To finish, return your attention to the sensations in your body. Watch your breath for a few seconds. Then open your eyes and slowly come out of the meditation position.

Mandala Meditation

Mandala is a geometric symbol used in yoga and Buddhist meditation to bypass the conscious mind in order to experience experiences blocked in the subconscious. nine0003

By appealing to the subconscious, the mandala brings to the surface of consciousness the experiences of deeper layers of your personality and frees you from repressed memories.

You can choose any meditation mandala you like. If you find it difficult to simply contemplate the mandala, you can use drawing or coloring the mandala as a contemplative exercise.

  1. Sit comfortably and place the mandala at eye level at arm's length. nine0020
  2. Close your eyes and take three deep preparatory breaths in and out. As you exhale, relax your body more and more.
  3. When you feel calm and focused, open your eyes and look at the mandala. Carefully contemplate all the lines and details of the mandala. Explore all colors, shapes and patterns.
  4. Meditate with the intention of opening your mind and letting the mandala tell you something about yourself. Let it speak to your subconscious mind and evoke any images, feelings, thoughts and memories. Do not judge or interpret them, just observe everything that happens as an impartial witness. nine0020
  5. In continuation of the meditation, concentrate your gaze on a point in the center of the mandala and stare there. This makes the practice more intense and more focused. Whenever your eyes get tired from staring, close them and rest for a while before starting another round.
  6. When you are ready to finish, close your eyes and return your attention to the sensations in your body. Watch your breath for a few seconds. Then open your eyes and slowly come out of meditation. nine0020

Meditation on the third eye

Of the seven major subtle body chakras (energy centers), the ajna chakra (third eye, located between the eyebrows) is most often used to focus attention in meditation.

This meditation has a powerful effect on the mind.

Concentration of attention and gaze between the eyebrows develops strength of mind, wisdom, intuition and clear consciousness.

Do not raise your eyes too much and avoid excessive eye strain, this may cause a headache. nine0003

  1. Sit comfortably and close your eyes. Take three deep breaths in and out through your nose, relaxing with each breath.
  2. Place your finger between the eyebrows to feel the sensations there.
  3. Focus your mind on the third eye. For a few minutes, just feel this area, as if your consciousness exists only in this place.
  4. Without opening your eyes, lift them slightly as if you were looking at the Third Eye from the inside.
  5. Keep your eyes still, slightly directed upward towards the center. It helps to calm and refresh the mind. Do not strain too much and raise your eyes. nine0020
  6. Keep your attention on this spot.
  7. When you are ready to end the meditation, sit for a few minutes with your eyes closed, observe your breath, gradually returning to your normal state of consciousness.


A mantra is a short word or combination of sounds that is continuously repeated aloud, in a whisper or in the mind. Like the breath, the mantra is one of the most common meditation tools used in many spiritual traditions. nine0003

Mantras are a very effective meditation tool, especially for beginners, as they easily bring a sense of calm, stability, and evenness into your mind.

The technique of mantra meditation is to fill the mind with a repeated monotonous mantra to displace the usual random wandering of thoughts.

In a spiritual context, a mantra usually denotes the name of God, but for ordinary meditation without a religious focus, it is better to use just a harmonious combination of sounds without a semantic load. nine0003

If you don't know which mantra to use, use the mantra 'om' or 'so-ham'. They are versatile and have a very calming effect.

  1. Sit in meditation posture, close your eyes and take three deep breaths in and out through your nose. With each exhalation, relax your body more and more.
  2. Begin repeating the mantra continuously to yourself, fully concentrating on the "sound" of the mantra in your mind.
  3. Do not allow yourself to repeat the mantra mechanically on the machine, each pronunciation of the mantra must be conscious. nine0020
  4. Soon the mind will get bored and want to leave, each time bring it back to repeat the mantra. Let the thoughts keep coming and going, always keep some of your attention on the mantra. After a while, you will find yourself in a state of inner silence.
  5. To end the meditation, stop repeating the mantra and watch it repeat itself by momentum for a few more minutes. Then gently wiggle your fingers, toes, slowly stretch and come out of meditation.


Labeling is a meditative technique that helps you to be more present and attentive. The essence of this technique lies in the verbal statement of the occurring facts.

Labeling is a way to see your thoughts and feelings more objectively, without automatically reacting to them. Meditation will help you clear your mind when several chaotic thought chains are intertwined in it at the same time.

  1. This meditation can be practiced in any position, but the sitting posture will deepen the experience. nine0020
  2. Start labeling the thoughts, feelings, and emotions that dominate your mind in simple, short words. For example, "thought", "pain", "sound", "desire", "anxiety", "disappointment", "coolness", "itch", etc. Use the word that comes to mind first.
  3. The marker can be repeated. For example, "pain-pain-pain" or "sound, sound". If the thought or feeling continues, keep repeating the marker.
  4. If you pay attention to the breath, you can indicate the associated sensations: "inhale, inhale, inhale." nine0020
  5. Don't turn meditation into a mechanical process, make the labeling process alive and conscious.
  6. While your mind is busy, you can state the facts more often. As your mind calms down, you may want to label them less often, or even let go of labeling altogether and just observe what is happening in the present moment without words.
  7. After meditation, rest in your natural state, then move slowly and open your eyes.

Neti neti

Neti Neti is a Vedic meditation practice. Literally, "neti neti" means "not that, not that. " This meditation invites us to realize one simple fact: what we perceive is not who we are.

The essence of this practice is to become aware of who you are by freeing yourself from identifying yourself with everything that you are not.

For example, you know that you are not your shirt. You existed before you bought it, and you will exist after you get rid of it. That's why you say "my shirt" - it is separate from you. nine0003

But you don't apply the same idea to your body, mind, thoughts and feelings. You say: "my body", "my mind", "my thoughts", "my feelings", but who is this "I" to which all this belongs?

You don't know who you are, but you are aware of what you are not. For example, you may have a negative thought, “I can’t do anything.” You are likely to identify with this thought and suffer from it. But in reality, that thought is not you.

  1. This meditation can be practiced in any position, but the sitting posture will deepen the experience. nine0020
  2. Be aware of the sounds you hear. Recognize that you are aware of this sound, then you are not a sound. Say to yourself: “Not that, not that. If I can observe sound, then I am not sound.”
  3. Be aware of the sensations in your body. Recognize that you are observing them and repeat the same statement, but now about sensations.
  4. Be aware of your body. Recognize that the body is also an object of awareness. So you are not the body. Repeat the statement again, this time about your body and its changing states. nine0020
  5. Watch your thoughts. Thoughts come and go, but you remain. Recognize that you are not thoughts.
  6. Watch your feelings. Again repeat the statement "not this, not that."
  7. Your own name, roles, identity. Who understands and contemplates them? So who are you?
  8. Step by step, you release your identifications with everything and realize that you cannot be aware of the one who is aware: the pure consciousness that you are.

Expansion of consciousness

This meditation develops imagination and visualization. The goal of the practice is to expand your sense of self beyond your body and mind and embrace the entire universe with consciousness.

The result of consciousness expansion meditation is a feeling of liberation.

Focusing on something infinite has the effect of calming the mind and taking it beyond. During meditation, all problems seem small and insignificant. This practice also creates a feeling of spaciousness, inner peace and a sense of oneness with everything. This is the basis for true compassion and empathy. The stronger your ability to visualize and feel what you imagine, the more effective this practice will be for you. nine0003

But this meditation technique will not work for you if you prefer to be a well grounded person and feel connected to the body and bodily sensations.

  1. Sit in a comfortable position and close your eyes. Take three deep breaths through your nose. Your body becomes still and relaxed with each exhalation.
  2. Bring awareness to your entire body. Feel the whole body as one. In your imagination, look at your body from the side: front, back, right, left, top and from all sides at the same time. nine0020
  3. Expand your awareness to the entire room you are in. Feel that the entire space of the room is you. Your consciousness pervades and fills the entire room.
  4. Expand your consciousness to the entire area in which you live. The whole area is your new body. All people, buildings and living beings are now within you.
  5. Expand your consciousness to the whole city. Then all over the country. And all over the planet. Do your problems feel less than usual now? If thoughts come, let them be and bring your attention back to meditation. nine0020
  6. Expand your consciousness to the entire Universe. All billions of planets, stars, galaxies are you now. Let your feelings embrace the entire Universe. You are endless.
  7. You are endless. Feel how spacious you are beyond all limitations. Beyond all names and forms. And you just watch it all. Be still and relaxed in this state.
  8. Return slowly to the room. Listen to the sounds around you. Feel your body, its shape and size. Pay attention to your breath. Consciously deepen your breathing. Slowly move your fingers, arms, shoulders and open your eyes. nine0020


This article contains 15 most interesting, in my opinion, types of meditation. In fact, there are many more of them, but it doesn’t make much sense to try hundreds of techniques, since the principle is the same for all styles. It is better to find one favorite way of meditation and practice it every day, rather than rushing from one technique to another. I recommend saving this article and trying one type of meditation a day. And after 2 weeks you will have a variety of meditation experiences, you will be able to understand how this or that practice affects you.

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