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What are all the types of meditation & which one is best?

Guided vs. unguided meditation

  • In guided meditation, a teacher guides you through the basic steps of the practice. This is useful for beginners to get the most out of the experience.
  • In unguided meditation, you meditate without someone else explaining the process.

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What are all the types of meditation & which one is best?

What are all the types of meditation & which one is best?

https://www.headspace.com/meditation/techniques

headspace.com

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Key Ideas

Guided vs. unguided meditation

  • In guided meditation, a teacher guides you through the basic steps of the practice. This is useful for beginners to get the most out of the experience.
  • In unguided meditation, you meditate without someone else explaining the process.

Calming vs. insight meditation

The intention of calming meditation is to cultivate a quieter, more peaceful state of mind and improved concentration.

Insight meditation often sets an intention to transform the mind by developing qualities such as wisdom and compassion. 

Many meditation techniques combine elements of both.

Focused attention

It uses the object of your breath to focus attention and maintain awareness. If your mind starts to wander, return your attention to your breath.

Body scan

This technique is designed to allow your mind and body to sync by performing a mental scan of your body from the top of your head to the end of your toes.

Noting

This technique involves specifically observing what’s distracting the mind. Then note the thought or feeling and let it go.

Visualization

Picture something or someone in your mind instead of focusing on your breath.

Loving kindness

It means focusing on the image of different people and directing positive energy and goodwill first to yourself and then to others.

Skillful compassion

It involves focusing on a person you know or love and paying attention to the sensations arising from the heart. 

Resting awareness

This technique involves letting the mind truly rest by letting the thoughts drift away.

Reflection

This technique invites you to ask yourself a question, then to be aware of the feelings your question evokes.

Zen meditation

This ancient Buddhist tradition involves sitting upright and following the breath as it moves in and out of the belly, and letting the mind “just be.”

Mantra meditation

This technique teaches you to focus on a mantra. The idea is that the subtle vibrations associated with the repeated mantra can encourage positive change.

Transcendental meditation

It is taught by trained instructors and involves sitting comfortably with one’s eyes closed for 20 minutes, twice per day, and engaging in the effortless practice as instructed.

Yoga meditation

It is aimed at strengthening the nervous system, so we are better able to cope with everyday stress and problems.

Vipassana meditation

Use your concentration to examine certain aspects of your existence with the intention of eventual transformation.

Chakra meditation

It is aimed at keeping the body’s core chakras or centers of energy, back into balance.

Qigong meditation

This Chinese practice involves harnessing energy in the body by allowing energy pathways to be open and fluid.

Sound bath meditation

This form uses bowls, gongs, and other instruments.  Creating sound vibrations helps to focus the mind.

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Transcendental Meditation

The goal of this technique is to achieve inner peace without concentration or effort. 

A person is assigned a mantra to repeat in a specific way. It is practiced 20 minutes twice each day while sitting comfortably with eyes closed.

Guided Meditation

It is also called visualization or guided imagery, where you form mental pictures or situations that you find relaxing.

It is commonly led by a guide, and practitioners are encouraged to use as many senses as possible to evoke calmness.

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Loving-kindness meditation

Also known as Metta meditation; the goal is to cultivate an attitude of love and kindness toward everything.
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Body scan or progressive relaxation

The goal is to notice tension and to allow it to be released.
Practitioners start at one end of their body, usually their feet, and work through the whole. They might tense and then relax muscles or they might visualize a wave moving over their body to release tension.

Mindfulness meditation

It encourages practitioners to notice their surroundings without judgement, instead of dwelling on the past or future.

Mindfulness can be done almost anywhere, even in a grocery store, for example.

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Concentration meditation

Concentration meditation involves focusing on a single point. 

In this form of meditation, you simply refocus your awareness on the chosen object of attention each time you notice your mind wandering. Through this process, your ability to concentrate improves.

Mindfulness meditation

Mindfulness meditation encourages the practitioner to observe wandering thoughts as they drift through the mind. 

Through mindfulness meditation, you can see how your thoughts and feelings tend to move in particular patterns.

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