There are many ways to meditate. Some use words, some use movement and some simply rest in awareness. Exploring different styles can help you find one that feels right for you.
Here are 12 major styles of meditation.
1. Guided meditation
A teacher or recording leads you through the practice with spoken instructions. It’s a helpful place to start if you’re new.
2. Mantra meditation
You repeat a word, phrase or sound, either silently or aloud, to focus your mind. Many traditions use mantras, such as “om”.
3. Mindfulness meditation
You pay attention to the present moment, such as your breath, sounds or sensations, without judging what you notice.
4. Vipassana
A traditional Buddhist practice often translated as “insight”. It involves closely observing sensations and experiences as they arise and pass.
5. Loving-kindness meditation
You silently offer kind wishes to yourself and others, such as May you be happy. May you be at peace.
6. Transcendental Meditation
A specific technique using a personal mantra, taught through a structured programme by certified teachers.
7. Visualisation
You picture a calming scene or a positive image in your mind, using all your senses to make it vivid.
8. Candle gazing
You gently rest your gaze on a candle flame, letting it hold your attention. Keep the candle on a steady surface and never leave it unattended.
9. Chakra meditation
Rooted in Indian traditions, this practice focuses on energy centres in the body, often with colours, sounds or breath.
10. Body scan
You slowly move your attention through your body, from head to toe, noticing sensations along the way.
11. Walking meditation
You walk slowly and mindfully, paying attention to each step and the feeling of your feet on the ground.
12. Spiritual meditation or prayer
Many religious traditions include contemplative prayer or silent reflection on the sacred.
How to choose
Try a few styles and notice which ones you enjoy. You don’t need to pick one forever. Different practices may suit different days.
How little is enough
Choose one style from this list and try it for five minutes this week.
For more, read how to do a guided meditation in 5 steps.
There’s more in this spirit on the Guides page.