Types of Meditation

Mindfulness primarily involves sitting and observing our thoughts as if they are clouds passing by, as opposed to something to attach to or worry about. These thoughts can include your verbal and visual thoughts, your feelings, your bodily sensations like physical discomfort or temperature, and things in your environment, like noise or distractions. 

Loving-kindness meditation is a meditative technique that involves sending love and kindness first to self, then to a loved one, then to a more neutral person or group, and then to someone who you might have difficulty getting along with in your past or present. 

The loving-kindness meditation style expands compassion and empathy for self first and then to others we may not get along with. Loving-kindness meditation strengthens our feelings of kindness and connection towards ourselves and others.

Spiritual meditation takes you to the deepest parts of your real self, separate from previous perceptions you had of yourself. It can relax the nervous system and help you unwind from stress, as well as allow you to let go of the past and move forward in peace. Spiritual meditation might mean connecting more to the idea of a higher power or something greater than ourselves. But meditation does not need to be a religious practice and can be practiced even if you do not believe in organized religion. 

Focused meditation is when the practitioner focuses on something specific during meditation. One study differentiates between Focused Attention Meditation (FAM) and Open Monitoring Meditation (OMM). FAM involves focusing your attention on a specific object or action, such as a candle flame or your breathing. In contrast, OMM does not involve an object or action in the external environment, but instead the person monitors themselves and their environment, without choosing or judging any particular thing. 

Much like guided vs. unguided meditation, FAM may be more accessible for a beginner meditator, as it would give the mind something specific to focus on. OMM, however, might present more opportunities to learn to sit with the mind in stillness and without a specific focus.

Movement meditation is meditation that incorporates moving the body. Yoga can be an example of movement meditation, as can a walk in nature or dancing to music. One study found that meditative movement consistently produced decreases in anxiety and depression.

Mantras are sacred utterances (syllables, words, or verses) that some believe possess mystical or spiritual ability. Mantras can be spoken aloud or thought in the mind. A mantra can be as simple as “I am enough.” 

Mantra meditation can be done the same way as mindfulness meditation, sitting and meditating on the mantra repeatedly. But they can also be used in combination with movement meditation or in the form of affirmations. Mantras can also be sung or chanted over and over again.

Visualization meditation can be a form of focused meditation, with the focus being whatever the practitioner chooses to visualize and meditate on. This can look like visualizing a favorite place that brings feelings of peace. It could also be visualizing a specific goal, the steps required to reach it, and what it will feel like when the goal or milestone is achieved.

Transcendental meditation is a technique of meditation in which people mentally repeat a Sanskrit word or phrase to achieve a state of inner peacefulness and bodily calm. Research has shown that the transcendental meditation technique significantly increases serotonin (the “rest and fulfillment hormone”) and decreases the brain chemicals associated with the fight-or-flight response. This powerful combination of effects can increase the person’s inner peace and harmony.