What are the 6 types of meditation?

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!

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READ NEXT: What are the benefits of daily meditation?

To get the full benefit of your meditation practice, it’s important to practice daily and the Fabulous app can teach you exactly how to build the habit of meditation.

Founded in 2013, The Fabulous is your personal pocket motivator to maintain your peace of mind by building the habit of meditation.

The Fabulous will guide you step-by-step the meditation techniques to clear your mind so you can focus on what matters.

1. Focused Meditation

Are you just beginning and just learning about the different types of meditation, or want to improve your focusing skills? Try focused meditation.

With this type of meditation, you focus your attention upon a single point – your breath, a flickering flame, or the sound of a bell – and sustain that focus for the entire session. Some commonly practiced forms of focused meditation include chakra meditation, kundalini meditation, and zen meditation:

• Chakra meditation balances your body’s seven chakras, or “energy centers”, making you feel renewed and refreshed.
• Kundalini meditation awakens the “kundalini energy”, which is situated at the base of the spine, sparking clarity and enlightenment.
• Zen meditation, or “seated meditation” is typically practiced in a cross-legged seated position atop a mat or cushion, and the focus is upon breathing and remaining as present as possible.

As simple as it may seem, focused meditation can be a bit challenging for beginners. If your mind starts to wander during your session, gently guide your thoughts back to the present moment and refocus. Keep practicing, and you’ll surely improve.

2. Spiritual Meditation

Are you seeking spiritual growth, or need absolute silence? Consider spiritual meditation.

Whether you choose to practice at home or in a place of worship, spiritual meditation can help you establish a deeper connection with the Divine, God, or Universe.

To begin, sit or kneel in a comfortable position. Once you’re ready, you must remain quiet and succumb to the silence around you. In your mind, formulate a question or recite a prayer. Be still and let the answer come.

Not only is this type of meditation relaxing, but it can also be wonderfully insightful.

3. Mindfulness Meditation

Do you prefer to practice alone, or don’t have access to a teacher? Mindfulness meditation might be for you.

Originating from Buddhist teachings, mindfulness meditation is one of the most widely practiced types of meditation. Mindfulness meditation works with the fluidity of your mind. Like tranquil water, you simply allow your mind to flow with your environment – without narrowing your focus towards one particular thing. Instead, you become keenly aware of the sights, sounds, and smells that surround you.

Mindfulness meditation promotes harmonious co-existence and peaceful surrender, reminding you to let go of the things that you cannot change and instead to focus on your now. Take the Fabulous training session, “Valuing the Present Moment” to leave the past behind and live in your present.

4. Mantra Meditation

Do you enjoy listening to repetitive sounds, or don’t like silence? Mantra meditation could be music to your ears.

Mantra meditation uses a mantra – a repetitive phrase, sound, or word – to calm your mind. It can either be chanted loudly or repeated quietly. While some teachers emphasize the significance of the chosen word due to its “vibration”, others use the mantra as a mere tool to steady the mind. Just as with most types of meditation, it’s typically practiced in a seated position with eyes closed.

Chanting a mantra can be a great way to develop your focus and experience a stronger sense of awareness.

5. Transcendental Meditation

If you require more structure, or want to take your meditation practice to the next level, try transcendental meditation.

Founded by Maharishi Mahesh Yogi in 1955, transcendental meditation is the most popular – yet most criticized – type of meditation, with over 5 million practitioners around the world. It’s a seated meditation, and it also uses a mantra as the point of focus, similar to mantra meditation. However, the major difference between the two types lies in the personalized structure of the mantra. Your teacher will provide you with a mantra, which may be determined by your year of birth, your gender, as well as the year in which your teacher was trained.

But despite its critics, transcendental meditation has shown to be hugely beneficial and continues to gain global popularity.

6. Movement Meditation

Are you more action-oriented, or have trouble sitting still? Use movement meditation.

Movement meditation pulls your attention away from an external sound, object, or thought. Your focus is on your body, and you become increasingly aware of each breath and lengthened muscle. Yoga is the most well-known form of movement meditation, but you can also try tai chi, leisurely walking, or other gentle sorts of motion to clear your mind.

With movement meditation, your body is your teacher.

Which Type of Meditation is Right for You?

It’s important to remember that not all types of meditation are right for everyone. With so many different types of meditation to choose from, the best type is the one that’s right for you. Starting a Daily Meditation Challenge in the Fabulous app can help you explore all the different types of meditation and find what works best for you. Give it a try!

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