Spiritual meditation is less about getting somewhere and more about coming home to yourself. There are many doors in, and each tradition has its own. You don’t need to try them all. Read through these eleven, notice which one feels like a quiet yes and start there.

A few minutes in a chair you already own is enough.

1. Vipassanā

Often translated as “insight” or seeing things as they are. Sit, feel your breath and gently note whatever arises, thinking, hearing, tight, before returning to the breath.

2. Mettā

Loving-kindness meditation from the Buddhist tradition. Silently offer kind wishes, May you be safe, may you be at ease, first to yourself, then to people you love, then to others.

3. Mantra

Repeat a sacred sound, word or phrase, aloud or silently. It might be Om, a line from a prayer you love or a simple word like peace. When your mind wanders, return to the words.

4. Zazen

The seated meditation of Zen Buddhism. Sit upright, eyes softly open and lowered, and simply sit, following the breath or resting in open awareness.

5. Taoist sitting

Taoist traditions often invite stillness and a softening into the natural flow of breath and life. Sit quietly, let the breath settle low in the belly and allow things to be as they are.

6. Candle gazing (trataka)

Rest your gaze softly on a candle flame for a minute or two, then close your eyes and notice the afterimage. Keep it short and comfortable, and skip it if it strains your eyes.

7. Self-inquiry

Ask gently, Who am I? and notice what arises. Thoughts, roles and feelings come and go. Notice the awareness that sees them.

8. Visualisation

Picture a peaceful place, a soft light or a loved one. Let the image help you feel calm and connected.

9. Kriya

Kriya Yoga is a lineage of breath, devotion and attention, traditionally learned through initiation with teachers of that tradition. If it calls to you, explore it through its own teachers.

10. Sound

Listen deeply to a singing bowl, a bell, chanting or the sounds of nature. Let the sound be your anchor.

11. Kundalini

Kundalini yoga combines breath, movement, chanting and meditation. It’s best learned with a qualified teacher, especially the more intense breathing practices.

How to choose

If you like structure, try mantra or loving-kindness. If you prefer stillness, try zazen or Taoist sitting. If sitting feels restless, try sound or visualisation. If you already belong to a tradition, practise in its way.

If any practice leaves you dizzy, distressed or unsettled, stop and return to simple breathing.

For more simple starting points, try 12 mindfulness exercises to start using daily.

There’s more along these lines on the Guides page.