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.

Calming vs. insight meditation

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

Resting awareness

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.

Mantra meditation

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

Chakra meditation

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.

Body scan

<ul><li>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.</li><li>In unguided meditation, you meditate without someone else explaining the process.</li></ul>

Guided vs. unguided meditation

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

Noting

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.

Transcendental meditation

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.

Focused attention

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

Skillful compassion

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

Visualization

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

Reflection

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

Qigong meditation

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

Sound bath meditation

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

Loving kindness

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

Yoga meditation

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

Vipassana 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.”

Zen 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.

Visualization

Similar ideas to Visualization

3. Ujjayi Pranayama

Go into Alpha State

Visualization