Originally written on 16th November 2022, fully updated on 7th May, 2026.
Not all meditation looks the same. It’s a diverse practice — with techniques like mindfulness, breathwork, and visualization. I loved running group meditation and visualisation classes, and maybe that’s why I’m drawn to how many techniques there are out there.
As a life coach and clinical hypnotherapist, my days have always been full. Sound familiar? Before anything starts in my day, I do a short breathwork session each morning. Just a few minutes to clear the mind and set a focused, positive tone. Those few minutes help me show up more mindfully present in every conversation and interaction.
During the week, I turn my dog walk into a walking meditation. Nothing structured. Just being fully present. Feeling the connection of the earth beneath my feet and the happy energy around me.
Do I do all of this every single day? Not a chance — life’s too full for that. I alternate depending on what I need at the time. Focus? Letting go? Grounding?
And, it’s great that research continues to show that meditation supports both mental and physical wellbeing in meaningful ways.
So finding the right style for your life makes all the difference. That’s what this guide is here to help with.
Whether you’re trying meditation for the first time, returning after a break, or simply exploring methods you haven’t yet considered. There’s probably something here to suit your work and life style.
So, let’s move forward to see what each style has to offer.
Key Takeaways on Different Ways to Meditate
No single method suits everyone; the best practice is simply the one you’ll return to
Many techniques can take as little as 2–5 minutes, making them realistic for busy days
Styles can be mixed and rotated depending on what you need. Focus, calm, or emotional release?
Regular practice, even short sessions, is linked to meaningful shifts in mental, physical, and emotional wellbeing.
You don’t need any experience or special equipment, to begin.
What are the Different Ways to Meditate?
Each style has its own feel — and its own purpose.
Some help you slow down mentally. Others release physical tension. Some deepen a sense of spiritual connection.
And the beauty of them? None of them require you to be “perfect at meditating”. Some don’t even require you to sit with your legs crossed like a statue either.
Main Groups of Meditation Styles
- Focus-based: breath awareness, mantra meditation.
- Awareness-based: mindfulness, transcendental meditation.
- Guided and visual: guided meditation, visualization.
- Body and movement: body scan, walking & movement meditation.
- Emotional and spiritual: loving-kindness, crystal meditation.
- Modern and intentional: digital mindfulness meditation.
Which Meditation Method Suits Your Lifestyle?
Each person is uniquely different and has a different work and home life. What feels peaceful to one person might feel dull or frustrating to another. That’s completely okay. The goal is to find what works for you, not to force a method that doesn’t feel natural.
Thinking about your daily routine and energy levels is a great place to start. Here are three scenarios to help you explore what might work for you.
What Type of Meditation Works Best for Busy People?
If your days are packed, shorter breathing techniques or mantra sessions can be a great fit. Even two or three minutes during a mini break makes a real difference.
Walking meditation is also brilliant for tight schedules. It turns something you’re already doing into a mindful moment. No extra time needed.
What Type of Meditation Helps an Overthinking Mind?
An overthinking mind can sometimes need a little redirection. A guided audio can be just the thing to help keep it on track. If your thoughts tend to race, guided meditation or visualisation can feel more achievable than sitting in silence. It gives the busy mind cues to focus on.
Breathwork is also a natural fit here. It pulls your attention straight into the body and away from the mental chatter.
What Type of Meditation Might Be Easier for Beginners?
For beginners, guided meditation or breath awareness can be a comfortable first step. Having a voice walk you through each step takes the guesswork out of it.
These styles aren’t about perfection. They’re simply about showing up. And even experienced meditators find them a great fit at different times in life.
How Long Should a Beginner Meditate?
Even five minutes a day is a pretty meaningful start. It’s far more sustainable than jumping into thirty-minute sessions straight away and trying to stick to it if you don’t have time.
When things start to feel more natural and you enjoy a particular method, extend the time frames, when needed.
How Can You Make Your Sessions Feel More Comfortable?
In order to make your sessions feel more comfortable, here’s a few things you might want to think about. Because if you’re physically uncomfortable, it’s much harder to keep the mind steady and focused. And that makes it harder to build something you’d like to keep coming back to.
Physical Comfort
Find a position that feels natural for your body. You might prefer sitting cross-legged on the floor, sitting upright in a chair with your feet flat on the ground, or even lying down if that helps you feel more at ease. The goal is to keep your back straight but not rigid, allowing you to breathe deeply and follow cues.
Setting Your Space
You don’t need a dedicated meditation room, but creating a small, cozy “anchor” can signal to your brain that it’s time to shift gears. This might mean:
Using a specific meditation cushion or bench to support your posture.
Keeping a soft blanket or meditation shawl nearby if you tend to get cold while still.
Dimming the lights to reduce visual stimulation.
Choosing a quiet space where you won’t be interrupted.
11 Different Ways to Meditate
There are many different ways to meditate, and here’s a closer look at all eleven. What each one does, and who it might suit best. Some of these styles also work really well together, so combining them can sometimes make sessions even more enjoyable.
1. Mindfulness Meditation
Mindfulness meditation means focusing on the present moment. You let thoughts drift by without judging them or trying to force them away. It’s about noticing, not controlling.
It builds present moment awareness over time. Helping you feel more in tune with how your thoughts and emotions show up throughout the day.
When you first start, you’ll likely meet the “monkey mind”. You know, the constant chatter of a mind that loves to wander around? That’s quite normal. Patience and a non-judgmental approach is a good method when it comes to this one.
Two closely related styles worth knowing about:
- Vipassana meditation: Also called insight meditation — follows a similar path. It focuses on observing sensations and thoughts as they arise, moment by moment, without reacting to them.
- Zen meditation: is rooted in Buddhist tradition and uses focused attention on the breath or a simple task to cultivate deep stillness and clarity.
Best for: beginners building a foundation, and anyone wanting to feel more settled and present in daily life.
👉 Learn more: How to practise mindfulness meditation — Mindful.org
2. Breathwork Meditation
People often ask whether breathwork and breathwork meditation are the same thing, and it’s a fair question.
- Breathwork involves intentionally focusing on and sometimes altering your breathing pattern. Often used as a standalone tool for stress relief or emotional regulation.
- Breathwork meditation uses the breath as the anchor point for a meditative practice. It’s where the breath becomes the sole focus, rather than a means to an end.
It’s an umbrella term that covers many different techniques, including:
- Alternate nostril breathing
- Pursed lip breathing
- Pranayama
- Box breathing
Box breathing is a popular place to start. Inhale slowly for four counts, hold for four, exhale for four, and hold once more for four before cycling through again.
Unlike many other styles, breathwork can be done with eyes open or closed. And it’s one of the quickest ways to find a little peace on a hectic day.
Try this: The next time you feel overwhelmed, try the box breathing method.
Best for: anyone who finds it hard to quiet the mind through stillness alone, or who just needs a quick, reset.
👉 Learn more: Breathwork
3. Loving-Kindness Meditation
Loving-kindness meditation, also called Metta, focuses on building feelings of warmth and compassion. First toward yourself, then gradually toward others. Even with the people who are a little harder to love.
It’s a beautiful holistic approach for emotional health. It’s about helping to clear heavy energy held around difficult relationships and deepening a sense of empathy and connection.
Here’s a simple way to try it:
1. Sit or lie comfortably and close your eyes.
2. Settle into your natural breath for a minute or two.
3. Silently repeat: “May I be happy and at peace now”.
4. Extend that same wish to someone you care about.
5. Slowly widen that circle — to friends, strangers, and eventually all beings.
Many find it genuinely uplifting and a little unexpected at first.
And, for those who love working with crystal energy, rose quartz pairs beautifully with this practice. Simply hold or place a piece of rose quartz near your heart area and allow yourself to intuitively feel its energy as you move through the meditation.
Best for: people working through difficult emotions, or anyone wanting to feel more open-hearted and connected.
👉 Learn more: Loving-kindness meditation.
4. Guided Meditation
A guided meditation is exactly what it sounds like. An instructor or audio leads you through each step, giving your mind something clear to follow. Sessions can be found in apps, audio downloads, YouTube, or in-person classes.
They’re especially helpful for keeping the mind from wandering off and doing its own thing. Many sessions also weave in elements like visualization or progressive relaxation. Making them really flexible.
Best for: beginners, and anyone who likes having a gentle, soothing and friendly voice to follow.
5. Visualization Meditation
Your imagination is a really powerful tool. Visualization meditation invites you to focus on a mental image or scene to help center both the mind and the body.
It can be useful for working through anxious thoughts. Sessions often carry an intention or focus of some kind. Example, like releasing tension, building inner confidence, or simply finding a little more ease.
Try this: Picture yourself sitting on a beach. As each wave washes over your feet, imagine it carrying any heavy thoughts back out to the sea. Stay with that image until you start to feel clear and settled.
For beginners, visualization usually works best when paired with a guided audio session. It makes it much easier to stay focused.
Best for: creative minds, or those working through anxious thoughts, and anyone who finds imagery easier to hold than silence.
6. Walking Meditation
Walking meditation is ideal for anyone who genuinely struggles to sit still. Rather than fighting that restlessness, this style works right with it.
Try this: Walk slowly and pay close attention to each footstep. Notice the sensation of your foot lifting, moving forward, and touching the ground. Feel mother earth right beneath your feet and the connection you have with it all. Count your steps if this helps to anchor focused attention.
Movement meditation can also be as simple as paying close attention to how it feels to wash the dishes or make a cup of tea. Those everyday moments count too.
This style you can either take outdoors connecting with nature — or keep indoors as a simple daily ritual.
Best for: those who find it hard to sit still, and anyone who likes movement while they meditate.
👉 Learn more: How to practise mindful walking — Mindful.org
7. Body Scan Meditation
During a body scan meditation, move your attention slowly through each part of the body. Spend a little time noticing how each individual area feels, without judging it.
Try this:
- Lie down comfortably and close your eyes.
- Take three slow, deep breaths.
- Start at the top of your head.
- Move your attention slowly downward. Face, neck, shoulders, chest, arms, hands.
- Continue all the way to your feet.
- If you notice any tension, simply breathe into that spot and let it soften and loosen up.
It’s a favourite for anyone who struggles to wind down at night. It pairs especially well with a guided progressive relaxation approach.
Best for: physical tension, restless nights, and beginners building body awareness.
👉 More Info: Body scan meditation.
8. Transcendental Meditation
Transcendental meditation (TM) involves silently repeating a specific sound. It doesn’t necessarily need to be a word you’d use in everyday language. It’s more like a sound chosen for how it feels inside when you repeat it. Something for the mind to rest with, rather than analyze.
It’s built around effortlessness. You don’t concentrate hard. You simply let the mind settle and quieten on its own terms. Some find it leads to a deep sense of inner peace.
TM falls under a broader category sometimes called automatic self-transcending. A style where the mind is gently guided beyond active thinking into a deeply restful state, without force or effort.
It’s one of the most thoroughly researched meditation approaches available today. TM is traditionally taught in person by a certified instructor.
Best for: those wanting a structured, effortless route to deep rest and inner peace.
👉 Learn more about: Transcendental Meditation
9. Mantra Meditation
Mantra meditation and TM are related but not the same. Here’s a simple way to see the difference:
- Mantra meditation — you can choose your own word, phrase or sound and repeat it silently or out loud while sitting still. Something you can explore and practise entirely on your own.
- Transcendental meditation (TM) — the sound is usually assigned to you by a certified instructor, based on specific criteria. This is actually one of its defining characteristics. After the initial sessions, you then practise it on your own daily, repeating it silently in your own time.
The repetition in both practices gently pulls the mind away from scattered thoughts, guiding it back to the here and now. One of its best qualities is how naturally it can help improve focus. Giving the mind a gentle rhythm to return to whenever it drifts.
Mantras can be as simple as one word. Here’s a few you can try:
- Peace
- Calm
- I am steady
- I am loved
- I am focused
- I am enough
They can also be sacred phrases used across centuries of spiritual tradition. Deepening that mind-heart connection in a beautiful way.
And if you enjoy mantra meditation, mala beads can be a beautiful addition to your practice. Each bead marks one repetition, giving the hands something to do while the mind settles. We have a whole post on mala beads here.
Try this: Choose one word that feels right to you today. Repeat it slowly with each exhale for five minutes. Notice how your mind begins to settle around it.
Best for: restless minds, spiritual seekers, and anyone who finds gentle repetition steadying and grounding.
10. Crystal Meditation
Crystal meditation combines focused intention with the natural energy of earth’s stones. Many people find that working with crystals during meditation helps them feel more grounded and connected, both to themselves and to Mother earth.
Here are a few ways to bring crystals into your practice:
- Place a grid of crystals around you.
- Wear a crystal as jewellery or carry it as a thumbstone.
- Use breathwork while holding your favourite stone as a focal point.
- Place crystals on or near your seven chakra points.
Pink rose quartz is traditionally linked to the heart chakra, which is about feelings of love, warmth and connection toward the people closest to you.
Try this: Sit comfortably and hold a piece of pink rose quartz over your heart. Breathe slowly. Imagine warm, loving energy expanding gently from the stone and surrounding your chest area. Stay with that feeling for a few minutes.
👉 Guided rose quartz heart chakra meditation
If you enjoy working with crystals, they can also be worn as part of your everyday practice. Here’s a guide to crystal bracelets for men, which explores some beautiful options worth considering.
Best for: those drawn to energy work, spiritual connection, or a more sensory and earthy experience with natural crystals and stones.
11. Digital Mindfulness Meditation
Digital mindfulness meditation is a modern approach built for the reality most of us are living in now. Surrounded by screens, alerts, and a constant digital hum. It’s not about giving up technology. It’s about being more intentional with it.
Screen fatigue is real. Many people are spending more hours than ever looking at devices. That mental residue. Things like scattered attention, restlessness, low-level overstimulation, can quietly wear down mental resilience over time.
Building small pauses into your digital day is one of the ways to start rebuilding that mental resilience.
Here are five small tips worth trying out. See which one fits you:
- Choose one or two phone-free zones in your home. Maybe the bedroom or dinner table could work?
- Before picking up your phone, take three slow loving and mindful breaths first
- Set a five-minute “screen pause” during your day and simply sit without any device
- Try a short breathwork or body scan session right after a long stretch of screen time
- Notice — without judgment — how you feel before and after scrolling, and let that guide you
The goal isn’t perfection. It’s just a little more intention in a very connected world.
Best for: anyone dealing with screen fatigue, digital overwhelm, or simply wanting to feel more anchored in modern daily life.
👉 More Info: Mindfulness and digital wellbeing.
How Do You Choose the Right Meditation Method?
There’s no single “right” method, only the one that feels manageable enough to return to. The table below is a really simple reference to help match a style to what you might want to use right now. Think of it as a starting point, not a rule.
Style | Main Benefit | Maybe Best For | Approx Time to Allow |
Mindfulness | Present moment awareness | Beginners, busy minds | 5–20 min |
Breathwork | Refocusing the mind and calming the body | Anyone needing a fast reset | 3–15 min |
Loving-Kindness | Compassion and opening the heart | Working through negative feelings | 10–20 min |
Guided Meditation | Focused attention and ease | Beginners, those who like direction | 5–30 min |
Visualization | Mental clarity and ease | Creative minds, anxious thoughts | 10–20 min |
Walking Meditation | Mindful movement and grounding | Those who struggle to sit still | 10–30 min |
Body Scan | Physical release and sleep | Tension, restless nights | 10–30 min |
Transcendental (TM) | Deep rest and inner peace | Those seeking effortless quiet | 20 min x 2 |
Mantra | Improve focus and mood | Restless minds, spiritual seekers | 5–20 min |
Crystal / Spiritual | Energy work and earth connection | Like working with crystals and stones for earth connection | 10–20 min |
Digital Mindfulness | Mental resilience and mindful presence | Screen fatigue, modern busy life | 2–10 min |
How Can You Adjust Your Sessions ?
Adjusting your sessions doesn’t have to mean starting from scratch. Try a small tweak first. Shorten the session. Shift your position. Try a different style altogether. Add some soft background music or a meditation cushion.
Sometimes one tiny change is all it takes for something to really click. Each person’s mind and nervous system responds differently. A style that feels instantly easy for one person might feel completely wrong for another.
If you’d like some inspiration, take a look at these meditation tools and gifts that can help make your sessions feel a little more comfortable and enjoyable.
Can You Mix Different Meditation Styles?
Mixing different meditation styles is something worth exploring. Because some of these styles aren’t mutually exclusive. So combining them can sometimes make for a deeper or more enjoyable session. There’s two ways to think about this:
- Example 1 — Some days may simply call for a different style altogether. A stressful morning might suit breathwork, while a restless evening might call for a body scan.
- Example 2 — Or you can genuinely mix them within a single session. Opening with a few minutes of breathwork to settle the mind, then moving into a guided visualisation. Or holding a rose quartz crystal while practising loving-kindness meditation.
Mixing styles lets you meet yourself where you actually are. There’s no rulebook that says you have to pick one and stick to it forever. There are 11 options here for a reason.
Which Everyday Moments Already Count as Meditation?
Did you know that some of your everyday moments probably already count as meditation?
Walking your dog, for example, can be considered a movement meditation. Feeling the ground beneath your feet. Connecting with the earth and the happy energy of your dog.
Even making a cup of tea slowly and with complete attention to every detail can be a simple act of presence. Fully in the moment.
And eating a meal slowly and with full attention is a form of mindful eating. A simple, everyday way to bring more present moment awareness to something you already do every day.
👉 Learn more: What is mindful eating?- Harvard Health
What Are the Potential Benefits of Meditation?
Studies suggest that regular meditation may support overall wellbeing in several ways. People often explore meditation as part of a broader self-care routine. Alongside healthy lifestyle habits and professional healthcare guidance.
This is a general overview of meditation and is not medical advice. If you have any physical or mind health concerns or issues, always speak with a qualified healthcare professional before starting any new wellness practice. They can help you explore approaches that suit your individual needs and lifestyle.
Now we’ll dive into the four areas where research has noted the benefits of meditation.
Physical Benefits
Here are some of the physical benefits studies have linked to meditation:
- Reduced physical tension and stress-related strain
- A lower resting heart rate in some individuals
- Support for healthy blood pressure management
- Improved sleep quality
- Recovery from mental fatigue
👉 Learn more: Meditation and physical health — Mayo Clinic
Mental Wellbeing Benefits
Here are some of the mental wellbeing benefits research has linked to both mindfulness and meditation:
- Improved focus, concentration and mental clarity
- Reductions in perceived stress and anxiety symptoms for some people
- Greater emotional awareness and self-reflection
- Less reactive responses during challenging situations
- Increased mental resilience and emotional regulation
- A greater sense of presence in daily life
👉 Learn more: Mindfulness and mental health — American Psychological Association
Emotional and Spiritual Benefits
Here are some of the emotional and spiritual benefits research has linked to meditation:
- A greater sense of inner peace and emotional balance
- Greater compassion, empathy and connection
- A deeper sense of meaning or spiritual connection
- Feeling more present and aligned in daily life
- An overall sense of steadiness and wellbeing over time
👉 Learn more: Emotional wellbeing and meditation.
What Tools Make Meditation Easier?
Even though, you don’t need any special tools to meditate, having a few can make your sessions feel a lot more immersive and comfortable. And something you enjoy is something you’ll keep coming back to!
Do Candles and Incense Help with Meditation?
For many, candles and incense help with the meditation practice. It’s all about creating the right ambience and atmosphere for their sessions.
Lavender candles, for example, is commonly used for easing tension.
White candles are traditionally used for a sense of cleansing and spiritual clarity.
Incense and essential oil diffusers work in a similar way. All helping to mark your space as one of quiet and intention. Always use fragrances, oils and incense in a well-ventilated area.
How Can Crystals Support Meditation?
When you bring crystals into your meditation space, it’s about bringing in the beauty and natural elements from Mother Earth. They come in lots of different colours and shapes.
All helping with grounding and deepening that connection with the earth and cosmos.
Great for energy work, chakra work and setting intentions.
And, if you’re looking for a place to start, this healing crystal starter kit can be a great option.
Does Meditation Furniture Make a Real Difference?
As we all know, comfort does matter, especially in longer sessions. A padded cushion, a soft mat, or a supportive chair can make all the difference. Some popular options include:
- Padded mats with cushions
- Meditation benches for kneeling postures
- Supportive chairs with upright back support
Choose whatever helps your body feel settled. The more comfortable you are, the easier it is to stay focused on what matters and how you feel during and after your session. Here’s more information in our post about choosing meditation furniture.
FAQ About Ways to Meditate
What Is the Best Meditation Style for Beginners?
Meditation for beginners often starts with guided meditations or breath awareness. Both give the mind something simple to follow and take the pressure off. You have different meditation lengths, you can choose from.
How Long Should I Meditate Each Day?
Even a few minutes each day is a meaningful starting point. Many people find 10 to 20 minutes or longer feels satisfying once a routine is established. Consistency tends to matter more than duration. So maybe start small.
Is There a Wrong Way to Meditate?
There’s no single right way to meditate, as there are so many mediation styles to choose from. The best method is simply the one you keep returning to. If your mind wanders, as it probably will — that’s quite typical when starting out. The moment you notice it has drifted and gently bring it back, that’s where the real benefit builds.
What Is Digital Mindfulness Meditation?
Digital mindfulness meditation means bringing intentional awareness on how you interact with technology during your day. You can try using small pauses or phone-free zones. Simple breathing techniques help with grounding and refocus after heavy screen time.
It’s especially helpful for anyone feeling digitally drained or finding it hard to switch off at the end of the day.
Can You Mix Different Meditation Styles?
Different days call for different approaches. Rotating between styles keeps things feeling fresh and helps you meet your actual needs.
Final Thoughts on 11 Ways to Meditate
Out of these 11 styles, there’s probably at least one — or two — that can feel like a natural fit. Just start simple. Keep an open heart, trust your inner guidance. And remember — every session, even the imperfect ones, is still a step forward.
Ready to Start Your Practice?
The most important step isn’t choosing the perfect technique, it’s simply taking that first breath.
If you’re feeling ready to begin, why not pick one style from this list and commit to just three minutes of practice today?
Whether it’s a short box breathing session before you open your email or a two-minute walking meditation on your next stroll. The best time to start is right now.
Thinking of getting something for someone just starting their meditation journey? Our meditation gifts guide is a great place to start.
And if you’re on the hunt for the perfect cushion, here’s a few things you might want to know when choosing a meditation cushions and matts.
Remember, your practice belongs to you, and it can grow and change exactly as you do.
