What Is the Best Type of Meditation for You? (2024)

Meditation, practiced for millennia in many cultures worldwide, offers many benefits for the mind and body. The term “meditation” encompasses a range of techniques that cultivate a state of focused attention and increased awareness to calm the mind and enhance physical and mental well-being.

Each meditation technique offers a unique approach to supporting well-being. Some practices involve focusing on a particular sensation, such as breathing, a sound, or repeating a mantra. Others emphasize awareness of the present moment without judgment. There is no right or wrong way to meditate—meditation practices are as diverse as the millions of people who meditate.

This article discusses the most popular meditation types, how long they take to work, and how often to meditate to gain the most benefits.

The Overall Health Benefits of Meditation

Meditation is a valuable self-care practice offering numerous physical and mental health benefits. Research shows that a regular meditation practice:

• Reduces stress and anxiety: Meditation is a powerful tool for managing stress and anxiety. Studies show meditation can lower cortisol levels, the stress hormone, promoting a calm and relaxed state.
• Enhances emotional regulation: Research shows that meditation cultivates emotional awareness, promotes compassion for self and others, and enhances emotional stability and resilience.
• Sharpens focus and concentration: Daily meditation, even brief sessions, can improve attention and concentration, allowing you to better focus on daily tasks and activities.
• Reduces pain: Meditation increases pain tolerance and decreases the overall perception of pain, making it a valuable tool for chronic pain management.
• Improves sleep quality: Meditation can enhance sleep quality by calming the mind, reducing stress, and promoting relaxation.
• Boosts immune function: Mindfulness meditation may boost the immune system and help reduce inflammation, potentially helping ward off illness and lowering the risk of inflammation-driven chronic diseases.
• Lowers blood pressure: Evidence suggests mindful meditation modestly reduces blood pressure, which may help protect against heart disease and stroke.

Types of Meditation

Meditation encompasses many practices, many of which have roots in spiritual practices. People meditate for various reasons, including stress reduction, improved focus, enhanced self-awareness, and spiritual growth. Understanding the different types of meditation can help you find the practice that best suits your needs.

Mindfulness Meditation

Mindfulness meditation involves focusing on the present moment and observing and accepting your thoughts, feelings, and sensations without judgment.

This type of meditation can include meditating while sitting, as well as when undertaking everyday activities, like walking or eating. Mindfulness meditation can take some time to adjust to, but even a few minutes a day of mindfulness meditation can reduce stress and improve your mental well-being.

Progressive Muscle Relaxation

Progressive muscle relaxation (PMR) is a two-step technique that helps relieve stress and build awareness of body sensations. It involves progressively tensing and relaxing specific muscle groups throughout the body and noticing how the tension and release feel in each muscle group. PMR can increase body awareness, helping train your body and mind to release physical tension for deep relaxation.

Breath Awareness Meditation

Breath awareness meditation, or mindful breathing, focuses your attention on your breath. Observing your breath's natural rhythm and focusing on each inhalation and exhalation allows your mind and body to relax, cultivating inner peace. Research shows that breath awareness meditation can help improve focus, attention, and memory.

It can also reduce impulsive emotional behaviors, which may benefit people with impulse-related disorders, such as substance use disorder or binge eating disorder.

Mantra-Based Meditation

Mantra-based meditation involves repeating a mantra—a specific word, phrase, or sound—silently or aloud. As you repeat the mantra, your attention moves away from distracting thoughts and towards the present moment. Mantra-based meditation can help promote relaxation, improve focus, and deepen self-awareness and spiritual growth.

Guided Meditation

Guided meditation involves following a guide’s live or recorded instructions that lead you through specific meditation exercises.

The guide may encourage you to visualize specific imagery or scenery or walk you through various mantras or breathing exercises throughout the meditation. Guided meditation allows you to focus on relaxing and may be helpful for beginners or those who prefer structured meditation.

Transcendental Meditation

Transcendental Meditation (TM) involves silently repeating a mantra assigned to you by a certified instructor for 15 to 20 minutes at a time, twice a day. TM aims to transcend ordinary thought and achieve a state of pure relaxation, helping reduce anxiety and lower blood pressure.

Focused Meditation

Focused meditation involves directing your attention to a specific object, a visualization, sound, or physical sensation to keep your attention on the present moment. This practice trains your mind to improve focus and concentration while developing the ability to redirect your attention when it wanders.

Movement Meditation

Movement meditation incorporates physical movement into meditative practice. Examples include tai chi, Qigong, and walking meditation. These practices cultivate mindfulness by focusing on bodily sensations associated with movement. Movement meditation provides physical activity alongside mental focus, which may be ideal for those who struggle to sit still for long periods.

Visualization Meditation

Visualization meditation involves imagining a peaceful scene or a specific personal goal or achievement. This technique uses the power of the mind to promote relaxation, enhance well-being, and help achieve personal goals or desired states of mind.

Spiritual Meditation

Spiritual meditation draws upon various religious or spiritual traditions. Practices may involve prayer, chanting, focusing on a deity, or contemplating spiritual texts. Spiritual meditation aims to deepen your connection to a higher power or cultivate inner peace and spiritual growth.

Mindfulness-Based Stress Reduction (MBSR)

Mindfulness-Based Stress Reduction (MBSR) combines mindfulness meditation and yoga. It is an eight-week course developed by Jon Kabat-Zinn as a structured practice that aims to reduce stress, improve emotional regulation, and enhance overall well-being.

It is a popular meditation technique and complementary therapy for treating anxiety, depression, high blood pressure, chronic pain, and substance use disorders.

Loving-Kindness Meditation (Metta Meditation)

Loving-kindness meditation, also known as Metta meditation, cultivates feelings of compassion and goodwill toward yourself and others. Repeating phrases of kindness and well-being directed toward yourself, loved ones, and strangers fosters positive emotions and promotes a sense of connectedness and improved well-being.

How to Get Started With Meditation

Starting a meditation practice may seem a little intimidating initially, but it's a simple way to practice self-care and focus on the present moment. Like any new skill, meditation takes practice. Be patient with yourself and celebrate even small moments of calm. Here are a few tips to get started:

• Find a quiet and comfortable space: Choose a place free from distractions where you can sit or lie down comfortably.
• Set a timer: Begin with short sessions, ideally five to 10 minutes, and gradually increase the duration as you become more comfortable.
• Focus on your breath: Many meditation techniques use the breath as an anchor for your attention. Notice your breath's natural rise and fall without trying to control it.
• Normalize wandering thoughts: Your mind will inevitably wander during meditation. Don't judge yourself; acknowledge the thought and gently redirect your attention to your breath or chosen focus point.
• Be patient: Like any new skill, meditation takes practice. The more you meditate, the easier it will become.
• Explore different techniques: There are many meditation techniques to try. Experiment to find one that works for and resonates with you.

How Long Does Meditation Take to Work?

The time it takes to notice the benefits of meditation varies from person to person. Some people may immediately feel calmer and more relaxed after a single session, while others may need a few weeks of consistent practice to notice changes.

Research shows that even short meditation sessions can produce immediate benefits, such as stress reduction and improved focus. However, lasting changes in areas like anxiety relief, emotional regulation, and improved sleep may take several weeks of consistent practice.

Try not to feel discouraged if you don't experience rapid changes. With patience and consistency, you'll gradually cultivate the skills and benefits meditation offers.

How Often to Meditate

Aim for a daily meditation practice, even for a few minutes, to maximize your meditation experience. Consistency builds the skills and discipline required to cultivate a practice that fosters inner peace and supports your well-being.

Incorporating meditation into your daily schedule may take trial and error until you find what works. Experiment with meditation sessions at different times of the day to find a schedule that integrates seamlessly into your routine. Morning meditation may be optimal for some people, while others prefer an evening session to help unwind before bed.

Ultimately, the ideal meditation frequency is the one you can stick with consistently.

What Happens When You Stop Meditating?

Meditation, like any skill, requires consistent practice to maintain its benefits. When you stop meditating, the advantages you gain from your practice may gradually diminish over time.

While you won't lose the ability to meditate if you take a break, there may be some noticeable changes. For example, you may notice a gradual return of stress and anxiety symptoms or find your focus wandering more than it did when you were meditating regularly.

You can always return to your meditation practice. The skills you develop through meditation can make it easier to restart and quickly regain the benefits. Consistency is vital to maintaining the positive impacts of meditation, but there is always time to resume and reestablish the practice in your daily schedule.

Tips to Improve Meditation

Meditation is similar to physical exercise—the more you practice, the more you'll notice improved skills. But even people seasoned in meditating can find their practice challenged by a wandering mind or difficulty achieving a sense of calm. Here are some tips to elevate your meditation experience:

• Set a routine: Pick a time of day to meditate, such as the morning before you get ready for work or the evening when you're unwinding for bed.
• Create a dedicated meditation space: A designated area for meditation, whether a comfortable spot on the couch, your car, or somewhere in nature, can signal to your mind that it's time to focus and relax.
• Minimize distractions: Turn off electronic devices and let people around you know you're meditating and need some time to avoid interruptions.
• Posture matters, but comfort is key: No single "perfect" meditation posture exists. Experiment with sitting on a chair, kneeling, or lying down, and find a position that allows you to maintain an alert yet relaxed state for the duration of your practice.
• Work with a meditation app or guided meditations: If you're new to the practice, use guided meditations or meditation apps to receive instructions and support.
• Acknowledge and redirect wandering thoughts: It's natural for your mind to wander. When this happens, acknowledge the thought without judgment and gently bring your attention to your chosen focus point.
• Celebrate small wins: Focus on progress, not perfection. Even a few moments of meditation are beneficial.
• Be patient: Meditation is a skill that takes time and practice to develop.

Summary

Meditation offers many benefits for your mind and body, including stress reduction, emotional regulation, and improved focus. There are many types to explore, from mindfulness or loving-kindness meditation to guided or walking meditations.

Begin with short sessions (five to 10 minutes) and aim for daily practice. Remember to be patient and gentle with yourself when you begin your meditation practice. Aim for presence, not perfection, and stay consistent to gain meditation's benefits.