≡ MAIN MENU

Types Of Meditation: Extensive List of

Techniques
Meditation is a practice that involves focusing attention inwards. The focus of inward
attention could be on a mantra, the breathing process (inhalation and exhalation), a
vision, an emotion, an area of the body, or even someone else. Some people use
meditation to relax and help with anxiety, others use it to build concentration, and
yet others pursue the practice as a means of following a particular religion.

There is no right or wrong way to use meditation, but in order to get any benefit,
you’ll need to know both proper technique as well as the type of meditation you wish
to pursue. It should be mentioned that different types of meditation affect the brain
in unique ways. While researchers are only in the early stages of determining the
neural correlates of specific meditative practices, the subtype of meditation that you
chose will have different effects on the brain.

Most people regard any type of meditation as having benefits, but the benefits are
likely tailored to the specific subtype of the meditative practice. Although some
people may utilize several types of meditation, mastering the one type that you find
most beneficial will yield more significant brain adaptations. It’s like comparing
crossfit (doing many types) with specific strength training (a specific) – the neural
adaptations will be stronger if you pick a type and stick with it.
Types of Meditation: 3 Primary Methods
To decide what type of meditation you like best, I recommend doing some
experimentation. You may want to try one particular type for 10 days, and if you
don’t really like it, try another type. The only way to find the type that you enjoy the
most is by testing the waters with some different techniques and observing how you
respond.

The most popular types of meditation include: Vipassana (Mindfulness) and TM

(Transcendental), but there are infinitely more meditations than these two. Nearly all
types of meditations fit into a category of: concentration, open monitoring, or
effortless awareness.

1. Focused Attention (Concentration)

◾ Example: Vipassana

All types of meditation that involve enhancing concentration can be classified as

“focused attention” technique. These practices involve focusing attention on one
specific thing for the entire time with the goal of cultivating laser-like focus. Any
concentration meditation will involve consistent mental effort to build up the ability to
focus without succumbing to distraction.

Certain practices may involve focusing on an external object (e.g. a pen), while
others will involve focusing on the breath. In any regard, the goal is to direct 100%
focus on one thing for the entire session. When the mind wanders, the focus is
calmly brought back to the object. Over time, the mind wanders less and the ability
to focus your attention improves for longer durations.

2. Mindfulness (Open Monitoring)

◾ Example: Mindfulness
With this type of meditation, you aren’t focusing your attention on one specific
object. In this case, you are letting your attention flow freely without judgment or
attachment. In other words, you are simply observing all perceptions, thoughts,
memories, and senses that you experience during your practice. Developing the
quality of “open monitoring” is synonymous with mindfulness – you are “mindful” of
your experience.

Being mindful of your perception allows you to observe your experience almost from
a third-person perspective rather than first-person attachment. You notice all
sensations that you’re feeling, but merely observe them rather than judge them or
react positively or negatively. In Vipassana, qualities of concentration along with
mindfulness are generally developed together.

3. Effortless Transcending
◾ Example: Transcendental Meditation (TM)

This type of meditation is classified as “effortless” because it requires no mental

effort or concentration. Some have called this subtype of meditation “pure being” or
“transcendental” because it involves emptiness, introversion, and calmness. The
goal with this specific type is to essentially help the meditator recognize their pure
essence (e.g. “Pure Self”) or the true nature of the self by eliminating all thought.

The mind becomes a blank slate with consistent practice. Some have compared
effortless transcending to giving the brain a massage or bath. The transcendental
process helps the individual silence their mind and become aware of deep (arguably
“purer”) states of consciousness. A person who has been practicing this specific
type may experience a state of emptiness or nothingness and find that it feels great.
Types of Meditation Techniques:
Comprehensive List
Below is an extensive list in alphabetical order of different types of meditative
techniques. Understand that while many types of meditation are included on this
list, lesser common types may not have been listed. If you think a particular
technique should be added, feel free to mention it in the comments section.

Guided Meditations (Non-Religious)

There are various forms of guided meditation that have nothing to do with religion.
For this reason, many people practice guided meditation simply because they don’t
want any sort of religious dogma associated with their practice. Meditation can be
practiced with the goal of attaining performance benefits such as: increased
concentration, deeper relaxation, and to create specific neurological adaptations.

Additionally, guided meditations are preferred by many because they essentially

“guide” or walk the person through proper technique. Attempting to learn how to
meditate properly can create stress for some people. Therefore a “guided”
meditation is generally in the format of an audio recording and provides instruction
to help the person attain a meditative state.

How they’re done: There are tons of guided meditations available for free online,
YouTube, and even in the “App Store” on your phone. One app that I recommend is
called “Headspace” – which gives you 10 free sessions. The nice thing is that you
can continuously use these free sessions (over and over) to calm down, increase
your awareness, and become more mindful of your experience.

If you want a high quality guided meditation, you may have to pay a little bit of
money or do a bit of digging on the internet. There’s nothing wrong with paying for a
guided meditation assuming you get a decent product. The goal is to simply guide
you through the process so that you don’t have to attempt to learn meditation on
your own.

Eventually you may get the hang of the guided practice and may not need it
anymore because you may naturally pick-up on the meditative process. If you’re like
me, you like hearing the voice of another human being for part of the meditation,
making it seem a little less lonely; keep in mind that this is just a personal
preference.

◾ Affirmation meditation: This type of meditation uses affirmations to embed a

particular way of thinking and/or feeling within your mind. You’ll get into a
relaxed state and the idea is that you’re more suggestive when relaxed, so the
message sinks in better to your brain. During this relaxation, positive
affirmations relating to a particular focus such as: health, focus, relaxation,
mood, confidence, magnetism, etc. will be stated.
◾ Body scan: This is a type of guided meditation in which an audio recording will
instruct you to focus on a specific part of your body and become aware of any
tension. Body scanning involves increasing awareness of any stress and/or pain
in certain parts of the body. It can be performed while seated or while lying
down in a comfortable position. A full body scan can take an extensive amount
of time (e.g. 45 minutes), but condensed, shorter versions are still highly
effective.
◾ Brainwave meditation: Many types of meditation incorporate the usage of
brainwave entrainment as a form of guidance. These meditations may start out
with an instructive voice, but are often just some relaxing music and sounds.
The goal is to maintain focus on the specific tone or “beats” that are played
through headphones or speakers. A popularized example would be that of
Holosync.
◾ Guided imagery: This is a type of meditation that involves focusing attention on
an image or series of images suggested by an audio recording. A guided
imagery session can also be conducted by a professional in-person and/or
hypnotherapist. It is highly effective in reducing stress and increasing overall
relaxation.
◾ Progressive relaxation: This is a technique that is closely related to meditation,
but some actually consider it meditation. It involves monitoring of tension in a
particular muscle / area of the body, and intentionally increasing tension in that
region. The tension is then released and the person notices a significant
contrast in the sensation between tension and relaxation. This can be done in a
scanning format throughout the body.
◾ Self-hypnosis: Many consider self-hypnosis a form of guided meditation
because it involves listening to an audio recording and enter a deep state of
relaxation. Once you become as relaxed as possible, you are more open to
suggestion as your brain waves slow. Then the hypnotherapist will target the
session to improve a particular aspect of your thinking or beliefs.
◾ Standard meditation: There are a variety of standard guided meditations
available, many of which have different goals. Not all guided meditations are the
same, so know what kind you’re using. As I already mentioned, the most
convenient guided-meditation for me is on the app Headspace (which is a
Mindfulness meditation). A voice will tell you what to focus on and where to
direct your attention, which can be very helpful.

Mantra Meditation (OM)

In the Hindu tradition, mantra meditation is popular and involves repeating sound,
syllable, or word with the intention of focusing the mind. It is very difficult for the
mind to focus on anything but the particular repeated sound, which is why it works
well. The sound repeated can be anything, but some traditions assign meditators a
specific syllable or word.

It should also be mentioned that certain schools of mantra meditation stress that the
particular word as well as the meaning behind it are important, but that is a
subjective (spiritual) debate. From a purely scientific perspective, the mantra’s
purpose is to focus the attention – the particular word and/or sound that is repeated
is not of major significance.
Mantra meditation is a practice that is primarily associated with Hinduism, but can
also be used in Buddhism, Jainism, and Taoism. In the mainstream, it is common
for people to reference mantra meditation as “om” (or “aum”) meditation. The
important thing to remember is that a sound is repeated to focus the person’s
attention.

How it’s done: Assuming you want to practice “mantra” meditation, you first need to
come up with a mantra. Generally these mantras are assigned by an advanced
meditative teacher or a specific sound is chosen for a spiritual purpose. That said,
you can choose whatever sound, word, or syllable you’d like to use and stick with it.
The word that you select isn’t all that important.

Sit in a comfortable position with good posture and close your eyes. Next, you may
want to repeat your mantra softly aloud to let it sink in. Then stop speaking your
mantra and repeat it silently (over and over) in your mind for a specific period of
time or number of reps. When you’re just starting out, you may notice that your
focus may drift to other thoughts, emotions, or discomfort.

Simply notice these sensations and bring your focus back to repeating the mantra.
The idea is that the mantra will enhance both relaxation and focus. It is also a way
to become aware of deeper states of consciousness or awareness between
“thoughts.” Mantra meditation is preferred by some over breath-focused attention
because it’s relatively easy to focus on a repeated sound.

Metta Meditation (Loving-Kindness)

This is a specific type of meditation that involves cultivating unconditional love and
kindness towards other human beings. The practice of “metta” meditation is derived
from Theravada Buddhism and is sometimes referred to as “compassion”
meditation. There is scientific evidence in support of practicing metta for increased
happiness, brain waves, and neural activity.
Metta is considered “love” without any sort of attachment and the goal is to increase
“good will” towards others. If you were to practice this type of meditation, you’d start
by directing feelings of unconditional love towards yourself. Once you were able to
love yourself, you’d then expand those feelings and direct them towards others.
This type of meditation may not be as popular as mindfulness, but has the ability to
drastically improve mood when practiced correctly over the long-term.

How it’s done: To perform Metta meditation, you sit down in a comfortable position
with eyes closed. You then use your mind (and heart) to create feelings of
unconditional kindness and good-will towards yourself. It may take awhile to send
and accept the feelings of kindness within yourself, but eventually you’ll get the
hang of it.

After you’ve become adept at directing loving-kindness feelings toward yourself, you
then pick a good friend (or family member) to direct these feelings towards. Once
you’ve mastered directing these feelings toward a loved-one, you then pick a
“neutral” person (possibly a stranger or acquaintance) to direct these feelings
towards. As you continue, you will eventually direct feelings of loving-kindness
towards a difficult person (or someone you dislike).

Eventually you’ll send simultaneous feelings of loving-kindness towards everyone

including: yourself, a close friend, the neutral person, and the difficult person. Once
you’ve figured that out, you then can send these feelings of loving-kindness towards
the entire “universe.” The ultimate goal is to wish genuine “good-will,” peace, and
happiness towards all beings.

When consistently practiced, feelings of pure “joy” will arise. Those who suffer from
depression, negative thinking, and anger outbursts will significantly benefit from this
type of meditation if practiced correctly. It is impossible to feel authentic loving-
kindness (compassion) and anger at the same time. The more you practice this
type, the more your “happiness” center within the brain is stimulated.
Mindfulness Meditation
Although Vipassana is synonymous with “Mindfulness” meditation, some people
consider them to be slightly different. Many consider the practice of Mindfulness to
be an adaptation of Vipassana, keeping certain aspects without a religious
influence. This type of practice is also sometimes referred to as MBSR
(Mindfulness-Based Stress Reduction) due to the fact that westerners are using it
solely to reduce anxiety and stress.

The MBSR program was founded in 1979 at the University of Massachusetts by

John Kabat-Zinn. It is supported by science as being beneficial for reducing stress,
hence “stress reduction” in the name. Many consider mindfulness meditation
(MBSR) to be among the most effective non-drug therapies for improving stress
levels.

How it’s done: To practice mindfulness meditation, you simply focus on the present
moment or life circumstance and pay attention to all emotions, physical sensations,
and thoughts that you experience, without judgment. The efficacy of mindfulness
stems from non-judgment and non-attachment. Like many forms of meditation, you
sit comfortably, close your eyes, and focus on your breathing.

As you focus on breathing, you become distracted with sensations, thoughts, etc.
Whenever you get distracted, you simply redirect your focus back to the breathing
without getting frustrated. The more you practice this, the easier it will be to cope
with stressors because you’re training your brain to avoid attachment and judgment
to sensations and/or thoughts.

You don’t even necessarily need to sit with eyes closed to be “mindful.” You can
practice mindfulness while you’re in a traffic jam, walking, out at the park, brushing
your teeth, or eating. The practice simply helps you become increasingly aware and
non-reactive to your consciousness. If you don’t want any sort of religious dogma
attached to your meditative practice, this is the one to try.
Qigong (Chi Gong)
This is a type of meditative practice that translates to “life energy cultivation.” It is
considered a spiritual technique that is designed to unify the body, breath, and
mind. It is deeply rooted in Chinese medicine and the goal is to cultivate and
balance “qi” (chi) energy. It is a practice that is incorporated by various philosophies
including: Buddhism, Confucianism, and Taoism.

Qigong is generally done while moving slowly, with coordination and specific
breathing to elicit a calm state of awareness. Many people practice Qigong for
recreation and/or relaxation benefit as opposed to spiritual enlightenment. It is
considered a form of exercise as well as alternative medicine. It has also been
practiced for thousands of years and in a variety of different ways.

How it’s done: Assuming you want to learn Qigong, your best bet is to learn from
an advanced instructor or watch a tutorial DVD. When starting out, you should learn
the basics and strive to keep things as simple as possible. Once you master the
basics, then you can move on to some intermediate or advanced practices.

When starting out you may focus on some simple movements and breathing
patterns with awareness and/or visualization. Chanting or the usage of sound is
also common in this type of practice. You’ll want to work with an instructor to get a
better understanding of “softness” of gaze, stance solidity, relaxation, and general
balancing.

If you’re in the more advanced stages of Qigong, you may focus on incorporating
equanimity, tranquility, and stillness. Those that are highly advanced in Qigong
generally are able to perform the practice with minimal motion. Before starting
Qigong, do some research and identify the type you’d like to practice – some are
more related to martial arts, while others are more geared towards those seeking
spiritual development.
If we’re specifically talking about the meditation, you could practice Qigong in a
seated format. Get comfortable and balance your body, maintaining a sense of
centeredness. Next focus on relaxing your entire body as deeply as possible.
Followed by physical and internal relaxation of the body, you then focus on your
breathing to enhance its depth, length, and softness.

Your mind should become calm once you’ve softened your breathing. After this, you
can direct focus towards the “lower dantien” which has been described as your
body’s “root.” Think of it as your center of gravity. As you focus on the lower dantien
(located three finger widths below the navel and two finger widths behind the navel),
you build up more “qi” (energy).

By focusing on this exact spot, you are building up more “energy” for your body.
Simply feel the energy circulating throughout your body as it builds up and maintain
focus on the lower dantien.

Taoist Meditations
Taoism is derived from Lao Tzu in China and those subscribing to this practice
attempt to live in harmony with “Tao” or nature. The focal scripture for this practice
is the Tao Te Ching. Taoist meditation incorporates: concentration, mindfulness,
contemplation, as well as various forms of visualization. Many consider

Buddhist meditation practices to have significant parallels with Taoist

meditation. There are a variety of different Taoist meditation techniques including:
Daoyin (“guide and pull”), Neidan (“internal alchemy”), Neigong (“internal skill”),
Qigong (“life energy”), Zhan zhuang (“standing like a post”), and Taijiquan (“great
ultimate fist”). The primary objective with this meditation is to channel various forms
of energy and become one with the Tao.

◾ Breathing meditation (Zhuanqi): The goal with this subtype of meditation is to

focus on the breath, which results in unification of the “mind” and “qi” (energy).
Meditators practicing Zhuanqi will concentrate on their breath until it becomes
 “soft.” Some would compare this practice to the Mindfulness practice of
Buddhism. This technique is relatively easy to comprehend and practice.
◾ Emptiness meditation: This is a type of meditation practiced to clear the mind
of all thoughts and recognize the “emptiness” or the real nature of the self. The
philosophy behind this meditative practice is that we experience worldly
problems because we don’t understand the truth. When practicing “emptiness”
meditation you clear your mind of everything in order to achieve a sense of inner
peace and solitude. Many people find this type of meditation to be extremely
difficult and generally is tough for a novice.
◾ Nei Guan (Internal Viewing): This is a type of meditation involving visualization
or focus of the imagination. Many people practice this type of meditation
standing, with slightly bent knees and hands at their sides – but it can also be
performed in a seated position. Due to the complexities of visualizations, it may
be necessary to work with an advanced teacher or read a book on this practice
to better understand the technique.
◾ Shouyi: This is a meditative practice that incorporates both oneness as well as
concentration. The idea is to focus on visualizing a golden ball of light at a
specific location within the body. Those that are proponents of this practice
claim that energy, matter, and souls become unified (i.e. oneness) during the
process.
◾ Yuanyou: This is a practice that incorporates a meditative travel to other
countries, sacred locations (e.g. mountains), the sun, the moon, and
transcendent beings. The inspiration for this specific type of meditation is traced
back to a poem.
◾ Zuobo: This is a meditation that is practiced seated and is commonly compared
to Buddhist “sitting” meditation. Formally it is practiced sitting around a bowl
(water clock) and is considered a communal form of alchemy. The idea behind it
is that it would make whoever practiced it special, live longer, and attain
supernatural powers.
◾ Zuowang: This is an old technique that translates to “sitting forgetting.” Those
practicing this type of meditation attempt to enter a state of deep trance without
any ego as to feel the “cosmic current of the Tao.” Many have compared this
 Taoist meditation to the Buddhist practice of “zuochan” and the Neo-
Confucianism concept of “jingzuo.”

Transcendental Meditation (TM)

You’ve probably heard of the popularized form of mantra meditation called
“Transcendental Meditation” (TM). This specific subtype of mantra meditation is
associated with Maharishi Mahesh Yogi in 1955 and was introduced to pop-icons
like The Beatles and The Beach Boys in the 1970s. Due to celebrity appeal and
early introduction to the West, it has become one of the most popular types of
meditation practiced throughout the world.

Although a very popular form of meditation, TM is not considered free. There are
steep fees to be paid to get assigned a particular “mantra” as well as learn the
proper technique. What distinguishes TM from other forms of mantra meditation is
that it is considered “effortless.” In other words you aren’t necessarily building focus,
rather you’re “effortlessly transcending.”

Neural correlates of TM demonstrate that within just 6 months of proper practice,

brain waves are the exact same as an advanced TM meditator. However, the
difference between a novice at TM and advanced practitioner is that the advanced
TM practitioner has noticeably different non-meditative brain waves and is closer to
the transcendental state while waking.

How it’s done: To perform transcendental meditation, you get assigned a “mantra”
that fits you individually based on when you were born and your sex. Your “guru” will
then explain how you should repeat this mantra as well as for how long you should
practice. I can’t get into too many details simply because TM is licensed technique
that is not freely available.

Many people end up practicing TM for periods of 10 to 20 minutes either once or

twice per day with eyes closed. Although it can be costly to get proper TM
instruction, many people appreciate the technique more after they’ve had to fork
over some cash and also put more effort into it. Other types of meditation may be
“free” but may not be as motivating to continue because the person never had to
pay to properly learn the technique.

The cost is near $1000 to learn from a TM teacher in the United States, and a spin-
off called “Natural Stress Relief” has also emerged as an alternative in 2003 for just
under $50. If you scour the internet, you can find how TM is done for free. There is
science supporting TM for increasing alpha waves in the prefrontal cortex, meaning
it will make you relax and potentially improve creativity and/or focus. It’s not much
different than “mantra” meditation that can be learned for free (although it claims to
be).

Vajrayana
This is a practice known as “tantric Buddhism” and incorporates the Lama and Guru
yoga. It is considered a complex form of meditation that has continued to evolve in
Buddhist tradition. The neurological adaptations that occur with consistent practice
of Vajrayana include: increased stimulation and mental focus.

This is much different than other types of meditation which tone down or decrease
arousal. In Buddhism, this meditative practice is considered one route to
enlightenment. It originated in the early 6th or 7th century and incorporates multiple
meditation techniques such as “Mahamurda” and “Dzogchen.”

Vipassana Meditation
The word Vipassana literally translates to “insight into reality” which is why many
people refer to it as “insight meditation.” This meditative practice dates back to the
6th century BC and is derived from the Theravada Buddhist movement. Vipassana
is recognized as being taught by Satya Narayan (S.N.) Goenka. The Vipassana
meditation involves gaining “mindfulness” of breathing and is sometimes referred to
in the United States as “Mindfulness.”
This meditation practice involves observation of breathing and contemplation. Many
consider the goal to gain “insight” into the true nature of reality. The Sutta Pitaka
describes “mindfulness” as entering the forest and sitting beneath a tree to watch
the breath. If the breath is “long,” notice that it is long and if the breath is “short,”
notice that it is short. By observing your breathing, perceptual changes take place in
the brain, creating new insights.

Vipassana has emerged as among the most popular styles of meditation in the
United States. It helps increase internal awareness and has been scientifically
proven to reduce stress. If you’ve never meditated before, this may be an ideal
practice to start with.

How it’s done: There is no “perfect” way to practice Vipassana meditation, but
certain forms claims to be more authentic than others. Most practitioners of
Vipassana suggest that a newbie starts with “mindfulness of breathing.” Once the
person becomes adept at observing the breathing without judgment, they then may
move on to develop “insight” associated with bodily sensations and other mental
patterns.

To practice Vipassana meditation, sit in a comfortable position (wherever you want)

and maintain good posture. Focus your attention on the in-flow and out-flow of your
breath. You can focus on a specific area of the body (e.g. nostrils or belly) that are
involved in the breathing process if it helps. During the breathing, sensations and
thoughts will arise. Your goal isn’t to become frustrated with these thoughts and
sensations, rather it is to calmly refocus your attention on the breath.

Yoga Meditation
Many people practice yogic forms of meditation as a way to achieve mental
freedom, self-knowledge, and self-realization (moksha). Yoga is considered an
integrated form of physical, mental, and spiritual practices and is used in Hinduism,
Buddhism, and Jainism. Yoga dates back to pre-Vedic Indian tradition, but is
hypothesized to have emerged between the 6th century B.C. and the 5th century
B.C.

Practicing yoga typically consists of the following: conduct (yamas and niyamas),
postures (asanas), breathing techniques (pranayama), and meditation. The last four
limbs of yoga include: pratyahara, dharana, dhyana, and samadhi. It is these four
limbs that embody the meditative practice in yoga. The specific type of meditation
that you use to enhance yoga practice depends on what you’re comfortable with
and/or what you’d like to experience.

Chakra meditation: This type of meditation is based on the 7 main energy centers
throughout the body called “chakras.” To perform chakra meditation, you would
specifically focus on one of these centers (e.g. the heart chakra) and use a specific
mantra (e.g. “yam”) to open up or expand energy flow in this area. Each chakra has
a specific mantra correlate.

◾ Crown = Mmm
◾ Third-eye = Ooo
◾ Throat = Ham
◾ Heart = Yam
◾ Solar Plexus = Ram
◾ Sacral = Vam
◾ Root = Lam

Gazing meditation (Trataka): This type of yogic meditation involves gazing on an

external object or symbol. Most commonly a candle will be utilized as the object of
focus, and a person starts by focusing on it with eyes open. After the person has
boosted their concentration ability with eyes open, they then move on to focusing on
the object (e.g. candle) with eyes closed to boost their visualization ability. The goal
is for those practicing this form of meditation to be able to maintain the image of the
candle within their “mind.”
Kundalini meditation: Originally known as “laya yoga,” kundalini translates to
“serpent” or snake. This form of meditation is practiced with the intention of
unleashing “kundalini energy” that lies dormant at the base of the spine. Those
practicing Kundalini Meditation generally experience drastic changes in the
functioning of their body, nervous system, and physiology as the “kundalini” energy
rises from the spine.

This energy rises from “lower” energy centers to “higher” energy centers in the
body. It typically involves a specific breathing technique that involves “alternate
nostril” inhalation. In other words, you’d close your right nostril on the first inhale,
and your left nostril on the second. The thought behind the technique is to “cleanse”
certain energy channels to help awaken the Kundalini or “serpent” energy.

Kriya yoga: This is an ancient type of yoga that gained popularity with Mahavatar
Babaji. It also was popularized in the West through the book “Autobiography of a
Yogi.” This type of yoga consists of different levels of Pranayama and is geared
towards someone intending to enhance their spiritual development. It consists of not
only meditation, but energy work and breathing exercises to increase tranquility and
spiritual connection. Some have described “kriya” yoga as mentally directing energy
vertically; up and down the 6 spinal centers.

Nada yoga: This is considered a metaphysical type of yoga that is based on the
idea that the entire universe consists of sound vibrations a.k.a. “nada.” The idea is
that sound energy in motion rather than particles are responsible for creating the
entire universe. The meditations in nada yoga involve utilizing sound in multiple
ways including: internal music (called “anahata”) and external music (called
“ahata”). As a person continues, the sound will eventually open their “chakras”
(energy centers) with their internal sound. This type of yogic meditation may seem a
bit “New Age” for most, but incorporates sounds (which people like).

Pranayama: This practice is derived from the Sanskrit word translating to

“extension of the breath” or “life force.” Pranayama is considered the 4th “limb” of
the 8 limbs of ashtanga yoga. To complicate things, you should know that there are
over 50 different forms of Pranayama practice, meaning each has a different
technique.

For example, the Nadisuddhi pranayama practice involves alternate nostril

breathing. The goal is to develop a strong will-power, mind, and enhanced
perception. Some consider Pranayama a practice to regulate breathing and/or a
useful exercise as a precursor to meditation.

Self-inquiry meditation: The goal with this meditation practice is to constantly pay
attention to the inner awareness of “I” or the “Self.” It was founded by Ramana
Maharshi who declared it as the single most effective way to discover the nature of
the “I”-thinking. He suggested that the “I”-thought will eventually disappear and then
the individual is left with true self-realization or liberation. The goal is for those
practicing self-inquiry meditation to discover their authentic “Self.”

Those starting out with this form of meditation are instructed to focus attention on
inner feelings of “I” and to maintain the focus for as long as they can. Whenever
getting distracted by thoughts or sensations, simply bring the focus back to “I” and
continue. Those practicing self-inquiry meditation also will ask questions such as:
“Who am I?” as a means to better understand their true nature.

The founder of this philosophy encouraged those practicing to not spend extensive
periods of time in meditation. Rather he suggested that it could be performed for
limited periods of time in formal meditation until the individual understands it. He
discouraged those from devoting significant amounts of time to an actual meditative
practice.

To practice this type of meditation, you start by asking yourself about who you are
(e.g. Who am I?). The goal of this practice is to come to the realization that the “I”
often gets identified with physical sensations like the body, our friends, our
behaviors, etc. For some people, this may seem like a futile exercise in philosophy,
but others gain an expanded sense of awareness.
Tantra: This is a type of meditative practice or ritual that has been around since 5th
century AD in India. The word tantra consists of “tan” which means “expands” and
“tra” which means “liberates.” There are a multitude of tantra practices as well as
interpretations. The Vijnanabhairava Tantra references 108 meditative practices that
can be incorporated to calm and take control of the mind.

Third-Eye meditation: This involves directing attention to the “third eye” or “anja
chakra,” an area located on your forehead between your eyebrows. When the
attention shifts away from the “third eye” chakra, you simply refocus and maintain
attention. Eventually your mental chatter quiets and your focus on this area
improves. The fast-paced, stressful thoughts subside and you feel a sense of inner
peace. This type of yogic meditation is among the most common. It is sometimes
practiced by closing the eyelids, but still “gazing” with your physical eyes on your
third eye.

Zen Meditation (Zazen)

The name “Zen” meditation translates to “seated meditation” and originated in
Chinese Zen Buddhism. Historians trace the practice back to the 6th Century Indian
monk “Bodhidharma.” The practice generally involves sitting in the Lotus Position
and observing the breath. To tame the mind, awareness is generally focused on
counting or watching the breath. Many individuals that practice this specific type of
meditation sit on a cushion, chair, or padded mat.

In the “Soto” teachings of Zen, observing the mind is the primary focus. In the Soto-
subtype, there is no focus on any object and the goal is for the meditator to become
aware of their thoughts without judgment. This could be compared to “mindfulness”
in that the individual acts as an observer. In some cultures, intensive “group
meditations” are practiced in a process called “Sesshin.”

This type of meditation also uses what are referred to as “koans” which help the Zen
student gain insight from the Zen master. They are also commonly used to test the
progress of a Zen meditator. Koans may be solved through sitting meditation (Zen),
but are sometimes solved during walking meditation (Kinhin).

How it’s done: To practice Zen meditation, you’ll want to either find a mat, cushion,
or sit on a chair in a cross-legged position. Although historically the practice
involved sitting in a lotus or half-lotus, you can modify for comfort. Be sure to use
good posture, keep the mouth closed and eyes lowered. Some sources suggest
your gaze should be directed 3 feet in front of you on the ground.

◾ Focus: To cultivate your focus, you can direct attention on your breath; flowing
in and out through your nose. If necessary, you can count each breath to a
count of 10 and then repeat. Counting helps some people focus. Each time your
attention drifts, simply bring your attention back to the breath.
◾ Observation: With this type of meditation, you don’t focus on anything, rather
you focus on staying in the present moment, and simply observing your stream-
of-consciousness thinking. You are aware of the thoughts flowing naturally
through your head, but you aren’t judging them or reacting to them – just
observing.
◾ Kinhin (Walking): This is a type of meditation that involves walking, and is
practiced between periods of the sitting (zazen) meditation. This type involves
walking in a clockwise pattern around a room. Generally one hand is in a “fist”
(or closed) while the opposite hand is covering the fist. During the walking
meditation, one step is taken after each full breath. The speed of this form of
meditation can be extremely slow or quicker (rivaling a slow-jog).

Note: Keep in mind that this list does not include EVERY type of meditation
available. There are many types that I probably have never heard of or uncovered in
research. If you really wanted to, you could create your own meditation practice.

Which meditation should you practice?

It totally depends on why you want to meditate in the first place. If your goal is to
become more relaxed, you have plenty of great options. If your goal is to become
more focused, you’d want to use a concentrative type of meditation. Various other
types like Vajrayana actually increase arousal rather than decrease it, so be careful
with the type you choose.

Whether you believe in the spiritual aspect of each (e.g. kundalini) is a personal
thing and highly subjective. Assuming you want to meditate, pick a practice that
appeals to you and give it a shot. However, keep in mind that the science behind
meditation is relatively new in terms of long-term neural and physiological changes.
We do know that different types of meditation produce specific neural and
physiological adaptations.

Therefore choosing one type may literally transform your brain in an entirely
different way than another. Many people assume that the benefits of every type of
meditation can be lumped into a collective pile, but clearly they cannot. Assuming
you practice meditation for a long-term, be sure to choose a practice that you enjoy
and that helps you achieve your particular goal.

Personal thoughts on meditation…

Science clearly supports the idea that certain types of meditation can be beneficial
for mental performance and physical health. That said, there are some dangers to
be aware of such as: extensive meditation leading to social isolation, meditation
worsening depression or anxiety, too much inward focus (not balanced with the
external), and falsely thinking that all the answers are found by looking inwards.

Humans didn’t evolve to meditate, they evolved to seek out external things in their
environment. While meditation has its place to help with spiritual endeavors,
relaxation, and mental performance, too much meditation may lead to adverse
experiences – especially for a novice. Also avoid trapping yourself in any new age
“cult” thinking that meditation and the idea of enlightenment will solve all your
problems; newsflash: it won’t.
If you’re just getting started, I recommend using the app called “Headspace” which
is a form of Mindfulness meditation. The science supports mindfulness for reducing
anxiety, depression, and other measures. The nice thing about this app is there is
no religious, subjective, “spiritual” hocus pocus, mumbo jumbo, witchcraft, non-
scientific voodoo. It simply guides you through the meditation process at a slow,
safe pace.

Related Posts:
◾ How Different Types Of Meditation Affect the Brain
◾ 9 Best Xanax Alternatives: Natural Treatments For Anxiety
◾ Yoga For Migraines: A Non-Pharmacological Intervention
◾ Dangers of Meditation: List Of Possibilities
◾ Scientific Benefits Of Meditation (List)

{ 3 comments… add one }

David Moran
March 1, 2018, 9:48 am

First I would like to thank the person or team creating this clear and unbiased
website. Having worked as a hypnotherapist for 30 years, meditated along the way,
I now know what I would like to achieve: Help some of the billions trapped in a mind
‘believing’ poverty being their only option. The poor are conditioning their children to
live to the same low standards, this perpetuates the problem through generations.
We know the wealthy need these these ‘poor’ people. It is time to fight back by
clearing the childhood junk and meditation is a brilliant start.

REPLY LINK
Annie McMahon
February 6, 2017, 5:00 pm

I was doing some research about different types of meditation, and this article is the
most comprehensive and helpful one I’ve found so far. Great job! I learned a lot!

REPLY LINK

John Cahill
November 23, 2016, 12:55 am

Thank you for this very helpful survey of meditation types. The term ‘meditation’ is
very widely interpreted and this fact has advantages in that it is inclusive of many
genres of practice. But it also has the disadvantage that ‘every man and his dog’
feels it is not so difficult to speak and write authoritatively about it. This is most
unhelpful and it leads to a lot of shallow outcomes and shonky products and
services, especially in this era of faddishness about ‘meditation’ and ‘mindfulness’.

Relaxation techniques are vastly different to serious realisation ‘practices’ of the

east in their intent. So, I feel that a stricter nomenclature is required, especially
since the treasures that are available in the deeper ‘goals’ of eastern practices are
far too easily commercialized and trivialized and in fact overlooked. It seems to me
that we need to make sharper distinctions especially between therapies (a very late
and western approach) and deeper holistic practices and purposes (which are
generally more eastern).

I understand that the range in eastern approaches is wide, and I intend to use those
distinctions as foundational (in my own study) so that folks may more easily
perceive was of transitioning from commonly available therapies (products, service
and apps of the west) to more comprehensive outcomes which tend to be more
clearly defined and purposed in east streams. I thank you for this as it inspires me
to dig deeper and work harder in order to make choices for practice more intelligent
and fruitful.
 REPLY LINK

Leave a Comment

Name *

Email *

Website

Comment

Notify me of followup comments via e-mail. You can also subscribe without
commenting.

Save my name, email, and website in this browser for the next time I comment.

Submit

This site uses Akismet to reduce spam. Learn how your comment data is processed.
Next post: Scientific Benefits Of Meditation (List)
Previous post: Antidepressant Dependence: Psychological & Physiological Aspects

S EARCH
Custom Search

R ECENT P OSTS
Pantoprazole (Protonix) vs. Omeprazole (Prilosec)

Lexapro (Escitalopram) vs. Prozac (Fluoxetine)

Pregabalin (Lyrica) vs. Gabapentin (Neurontin)

Celexa (Citalopram) vs. Lexapro (Escitalopram): Which Is Better?

Lexapro (Escitalopram) vs Zoloft (Sertraline): Extensive Comparison

R ECENT C OMMENTS
David on Amitriptyline (Elavil) Withdrawal Symptoms + How Long Do They Last?

Jen on Cannabidiol (CBD) Side Effects & Adverse Reactions

Hope on L-Tyrosine Side Effects & Adverse Reactions (List)

JoAnn on Armour Thyroid Side Effects & Adverse Reactions (List)

Shevila on Remeron (Mirtazapine) Withdrawal Symptoms + How Long They Last

C ATEGORIES
Addiction

ADHD

Alcohol

Antidepressants

Antipsychotics
Anxiety

Autism

Bipolar Disorder

Brain

Depression

Drugs

Eating Disorders

Epilepsy

Headaches

Hormones

Interactions

Meditation

Narcolepsy

Natural Cures

Neurodegenerative Diseases

Neurostimulation

Neurotransmitters

Nootropics

OCD

Personality Disorders

Psychiatry

Psychology

Psychosis

PTSD

Schizophrenia

Side Effects

Sleep

Stimulants
Stress

Suicide

Supplements

Therapy

Uncategorized

Withdrawal

Note: The author of this site is not engaged in rendering professional advice or services to the
individual reader. The ideas, procedures, and suggestions contained within this work are not intended
as a substitute for consulting with a medical doctor. All matters regarding your health require medical
supervision. I shall not be liable or responsible for any loss or damage allegedly arising from any
information or suggestions within this website. You, as a reader of this website, are totally and
completely responsible for your own health and healthcare.
© MentalHealthDaily.com 2013-2018 | Privacy Policy | Legal Notice | Affiliate Disclosure

Exclusive Member of Mediavine Food