There are many forms of meditation and meditation techniques you can focus on when you’re trying to begin meditating. There is no “right way” of meditating and it depends on what each person as an individual wants to achieve. Meditation can offer relaxation, heightened awareness, mindfulness and stress, and anxiety relief. People can explore many different types of meditation before they find which one is right for them. These 15 meditation techniques will give you a sense of all the meditation techniques that are out there. What you want to focus on depends on you.
Keep reading to find out which meditation technique is right for you.
Meditation Technique #1: Visualization Meditation
Visualization meditation can help focus your mind by giving it an image to focus on and pull your eyes inward, making meditation effortless. Think of an image of nature as this soothes the senses: light, water, earth, sky, and mountains. You can also visualize your body being filled with light. Imagine your body being filled with a warm, brilliant light. This technique is great for visual learners.
Meditation Technique #2: Mantra Meditation
This type of meditation involves silently repeating a sound to help quiet the mind. It is an instrument to concentrate thoughts. A mantra can be a single letter, a word or a sentence. The most known mantra is Om. There are also unspoken mantras, which use the sound of breath as a point to focus on. This can be done anytime you would like to quiet your thoughts.
Meditation Technique #3: Walking Meditation
Walking meditation can be seen as mindfulness in motion. Instead of focusing on the breath or a mantra, focus on the sensation of your feet touching the ground. This meditation focuses on observing thoughts and sensations that are experienced and labeling them as they arise. Keep your eyes focused on something six feet in front of you and mentally label the actions your feet take
Meditation Technique #4: Present Moment Meditation
The type of meditation helps you focus on what is going on around you and be present to the sensations and feelings each moment brings. Broaden your focus to your body and its sensations, as well as everything that is touching the body. Expand your awareness of everything you hear and sense.
Meditation Technique #5: Observation Meditation
This type of meditation focuses on becoming the observer of your own mind. Focus on the third eye chakra, that space about an inch above the space between your eyebrows. This way, you begin to focus on what your mind and body are feeling, thinking and doing. It is a great concentration practice.
Meditation Technique #6: Lovingkindness Meditation
This type of meditation helps strengthen concentration while also helping to cultivate insight and transforming how we relate to ourselves and others. Draw attention to your heart center, reciting phrases like “May I be happy, may I be peaceful, May I be free from suffering”. Focus on yourself and then expand on bringing the image of loved ones and direct the energy to them.
Meditation Technique #7: Candle Gazing Meditation
Candle gazing is great to help with focus. The idea is to stare at a candle and keep your attention at the movement it creates, keeping your attention held on it. It is a great exercise to calm a racing mind and let thought release.
Meditation Technique #8: Vipassana Meditation
Vipassana is also known as choiceless awareness because it asks you to turn your attention to the sensations of your body, as well as emotions, perceptions, and thoughts. You register these feelings, but you do not react, resist or cling to it. Labeling all these sensations and feelings is important.
Meditation Technique #9: Vedantic Meditation
Vedantic Meditation involves going beyond the mind by practicing self-examination and remembrance. It invokes a sense of oneness, of being. To practice it, you simply need to trace thoughts back to their source, always having a questioning attitude. Some keep the question “Who am I” in mind when they do this. For example, if you’re feeling bored you can ask yourself “Who is it that is feeling bored?”
Meditation Technique #10: Progressive Relaxation Meditation
Sometimes called body scan meditation, this technique focuses on scanning the body for areas with tension. The goal is for people to be self-aware of the feelings of their body, noticing tension areas and allowing it to release. This sometimes requires practitioners to tense and then relax the muscles or visualizing their muscles releasing tension.
Meditation Technique #11: Zen Meditation
This form of meditation is similar to mindful meditation since it focuses on breathing and mindfully observing one’s thoughts without judgment. It is sometimes thought of as being a Buddhist practice because it seeks both relaxation and finding a new spiritual path, It is sometimes studied under a teacher because of its specific steps and postures involved.
Meditation Technique #12: Mindfulness Meditation
This form of meditation urges practitioners to be aware and present at the moment, rather than dwelling on the past or dreading the future. Mindfulness encourages awareness of your surroundings, without judgment. This type of meditation helps to reduce negative emotions, improve focus and memory, lessen emotional reactions and improve relationship satisfaction.
Meditation Technique #13: Transcendental Meditation
This type of meditation is a spiritual form of meditation whose goal is to transcend or rise above a current state of being. During this type of meditation, practitioners focus on a mantra while remaining seated and breathing very slowly. The goal is to reach higher spiritual experiences and heightened mindfulness.
Meditation Technique #14: Chakra Meditation
This type of meditation consists of the practitioner focus on one of the seven chakras or center of energy, of the body, visualizing and chanting a specific mantra for each. The most common chakra are the heart, third eye, and crown.
Meditation Technique #15: Breath Awareness Meditation
Breath awareness is a type of mindful meditation, that encourages being mindful of breathing. The practitioner is to breathe slowly and deeply, counting their breaths or focusing on them. The goal of this meditation is to focus on breath and ignore all other thoughts that may enter the mind, helping to reduce anxiety, improve concentration and emotional well being.
There is a type of meditation out there for everyone. We hope these 15 meditation techniques have helped you find which one is right for you. The path to relaxation and emotional wellness is simple once you find the right one, so keep at it.