Originally written on 16th November 2022, updated on 7th May, 2026.
Meditation doesn’t have to look the same every day. There are many ways to meditate, from mindfulness and breath-focused practices to visualization, movement, and mantra meditation.
I loved running group meditation and visualisation classes, and maybe that’s why I’m still drawn to exploring different techniques. These days, I might start my morning with a few minutes of breathwork or turn a dog walk into a simple walking meditation. I alternate depending on what I need at the time. Focus? Letting go? Grounding?
This guide explores 11 meditation techniques, what each practice involves, and how they differ. If meditation is new, the examples offer a taste of what a session might look like. If there’s already a familiar meditation practice in place, another approach might be interesting to explore.
Key Takeaways on Different Ways to Meditate
Meditation techniques offer different ways to focus. Breath, movement, imagery, sound, body sensations, and repeated words can all give attention somewhere to return.
Guided sessions provide spoken instructions and can include several methods from this list.
Walking brings movement into meditation, while seated or lying-down practices offer ways to explore sensations, imagery, and sound.
Some approaches can be combined or rotated. Structured methods such as Transcendental Meditation have their own taught instructions.
What Are the Different Ways to Meditate?
Different ways to meditate include mindfulness, breath awareness, loving-kindness, guided meditation, visualization, walking, body scans, Transcendental Meditation, mantra, crystal meditation, and sound awareness.
There’s some overlap between these approaches. A teacher might guide a breathing practice, while a crystal can become part of a session using imagery.
The differences become clearer when we look at what happens during each practice. Is attention following a voice, noticing footsteps, listening to sounds, or returning to a repeated phrase? Those details can help narrow down where to begin.
1. Mindfulness Meditation
Mindfulness meditation centres on paying attention to what is happening in the present moment. The breath is often used as an anchor. Thoughts, emotions, sounds, and body sensations are noticed without judgment or the need to push them away.
Wandering thoughts might lead into tomorrow’s plans, a conversation from earlier, or an unfinished task. When that happens, notice where attention went and gently return to the breath or another anchor. That small act of noticing and returning is part of the practice.
May suit: Those interested in observing thoughts, emotions, and sensations as they arise.
For a closer look, Mindful.org’s introduction to mindfulness includes explanations and practices to explore.
2. Breath Awareness Meditation
Breath awareness is a form of breathing meditation that involves noticing the natural rhythm and sensations of the breath without deliberately changing it.
Attention might rest on the feeling of air moving through the nose or the gentle movement of the chest or abdomen. There’s no counting pattern to remember in this version. The next natural breath gives attention somewhere to return.
This differs from breathwork exercises that deliberately change the breathing pattern. Deep breathing is not required here; the focus is on observing each breath as it comes and goes.
Try this: Sit comfortably and notice a few natural breaths. Find one place where breathing is easy to feel, perhaps around the nostrils or abdomen. Rest your attention there, returning whenever the mind wanders.
May suit: Those who prefer a simple physical anchor without a recording, repeated phrase, or mental image.
The NCCIH overview of meditation and mindfulness explains how breathing and other sensations can provide a focus during meditation.
3. Loving-Kindness Meditation
Loving-kindness meditation, also called Metta meditation, focuses on intentionally cultivating goodwill toward yourself and others. The practice can gradually widen to include people you know less well and those you find difficult.
Here’s a simple way to explore it:
Sit comfortably and settle into your natural breathing.
Silently offer yourself a kind wish, such as, “May I be happy and at peace.”
Bring to mind someone you care about and extend the same wish to them.
Gradually include someone you feel neutral toward.
If appropriate, widen the practice to someone you find difficult and eventually to all beings.
The words can vary. They express an intention of kindness, even when warm feelings don’t immediately follow. There’s no need to rush through everyone in a single session.
May suit: Those drawn to a practice centred on kindness and connection with others.
The Greater Good Science Center offers a guided loving-kindness practice for those who would welcome spoken guidance.
4. Guided Meditation
Guided meditation uses spoken instructions to lead a practice, either with a teacher in person or through an audio or video recording. The voice provides a sequence to follow and gentle reminders when attention wanders.
Rather than being one specific technique, a guided session can incorporate other practices from this list. It might involve noticing the breath, imagining a scene, exploring physical sensations, or offering wishes of kindness.
Before choosing a recording, check which practice it teaches. An imagined beach scene offers a different experience from following sensations through the body. Listening to a short sample can also help with choosing a voice and pace that are easy to follow.
May suit: Beginners who would like more structure, or anyone who enjoys having a gentle, soothing voice guide the session.
5. Visualization Meditation
Visualization meditation uses a mental image, scene, or sequence as the main focus. The practice invites you to imagine details and return to them when attention wanders.
The imagery might centre on a peaceful setting, a particular intention, or a symbolic image. Some sessions are self-directed, while others use guided audio to describe the scene as it unfolds.
Try this: Picture yourself sitting on a beach. Imagine the sound of the waves, the feeling of the sand, and the water washing over your feet. As each wave moves back toward the sea, picture it carrying away a thought you’re ready to let go of. Spend a few moments with the scene, returning to its sounds and sensations whenever attention wanders.
May suit: Those who enjoy mental imagery or prefer having a scene to follow rather than focusing on breathing sensations.
6. Walking Meditation
Walking meditation brings focused awareness into the movement of walking. Attention rests on each step and the physical sensations of moving.
Try this: Choose a clear, familiar route and walk at a natural, unhurried pace. Notice each foot lifting, moving forward, and meeting the ground. Feel the surface beneath your feet and the movement through your legs and body. When attention wanders, let the next step bring it back.
This practice can be explored indoors or outside. A short stretch of hallway or a quiet garden path can provide enough room. Outdoors, awareness can also include the air and surrounding sounds while remaining attentive to the path ahead.
May suit: Those who enjoy movement as part of their practice or find focused walking more engaging than sitting still.
7. Body Scan Meditation
Body scan meditation involves moving attention gradually through different areas of the body and noticing the sensations present. It offers time to notice details that can pass unnoticed during a busy day.
There might be warmth in the hands, pressure where the body meets a chair, or very little sensation in a particular area. The practice is to notice what is there, without needing to make each part feel different.
Try this:
Lie down or sit comfortably, with eyes open or closed.
Notice your breathing and where your body meets the chair or floor.
Begin at your head or feet and bring attention to that area.
Slowly move through the body, noticing warmth, pressure, tingling, tightness, or areas where very little is noticeable.
If the mind wanders, gently return to the area you were observing.
Finish by noticing the body as a whole for a few moments.
A recording can provide cues for moving from one area to the next. UMass Memorial’s guided meditation collection includes several sessions exploring physical sensations.
May suit: Those who enjoy exploring physical awareness through a gradual sequence.
👉 More Info: Positive Psychology’s guide to body scan meditation.
8. Transcendental Meditation
Transcendental Meditation (TM) is a specific mantra-based technique taught through personal instruction with a certified TM teacher. It uses a sound selected for the individual and repeated silently during practice.
TM is taught as an effortless technique rather than an exercise in sustained focus and concentration. The sound is used without analysing its meaning or forcing the mind to become quiet.
The standard adult practice is 20 minutes twice a day, sitting comfortably with the eyes closed. Learning with a teacher also provides an opportunity to ask questions about the technique.
The official TM website explains its teaching and practice format.
May suit: Those who would welcome personal instruction and a clearly defined practice schedule.
9. Mantra Meditation
Mantra meditation uses the repetition of a sound, word, or phrase. It may be repeated silently or aloud, with instructions varying according to the tradition or technique.
Traditional mantras are rooted in spiritual and religious traditions and may use sacred sounds or phrases. Contemporary practices sometimes use a simple focus word or affirmation instead.
TM, covered above, is one specific method within this broader family of practices. Other approaches use repetition as a familiar anchor to return to when attention wanders.
Try this: For a simple secular repetition practice, choose a word such as “peace” or “calm” and repeat it quietly. Give each repetition a little space. When attention wanders, gently return to the word.
Mala beads can also be used to count repetitions. Moving to the next bead after each repetition provides a physical way to keep track without counting mentally.
May suit: Those who enjoy repetition or want to explore sacred sounds and phrases within a particular tradition.
10. Crystal Meditation
Crystal meditation brings a crystal or stone into the practice as a physical focal point, symbolic object, or part of personal energy work. The stone might be held or placed nearby while observing the breath or following mental imagery.
Holding a crystal offers tangible details to notice: its weight, temperature, shape, and texture. Its symbolic meaning may also become part of the session.
For example, rose quartz is associated with love and kindness in contemporary crystal practices. These associations can shape a personal intention or heart-focused visualization.
Try this: Sit comfortably and hold a smooth crystal. Notice how it rests in your hand as you breathe naturally. If using rose quartz symbolically, you might pair this with an intention around kindness.
May suit: Those drawn to crystals, personal energy work, or a tactile and symbolic element within meditation.
11. Sound Awareness Meditation
Sound awareness meditation uses listening as the main anchor. Attention rests on sounds as they appear, change, and fade.
Everyday sounds can become part of the practice: birds outside, rainfall, distant traffic, or movement in another room. A bell, chime, or singing bowl provides a more deliberate sound to follow.
This differs from simply playing meditation music in the background. Listening itself becomes the focus of the meditation.
Try this: Sit comfortably and notice the sounds around you. Begin with nearby sounds, then notice those farther away. Listen to their pitch, rhythm, volume, and how they change. When attention wanders, gently return to listening.
Alternatively, strike a bell or singing bowl and follow its tone until it becomes too faint to hear. Spend a moment noticing the silence before sounding it again.
May suit: Those who enjoy listening or prefer an external sound to breathing sensations or mental imagery.
How to Choose a Meditation Method That Suits Your Lifestyle
Choosing a meditation method becomes easier when you consider what holds your interest and how you prefer to practise.
Would spoken guidance be welcome?
Does movement appeal more than sitting?
Is listening easier to follow than imagining a scene?
Here’s a table to help you out:
Meditation method | Main focus or format |
Mindfulness | Present-moment experience, often with the breath as an anchor |
Breath awareness | Natural breathing sensations |
Loving-kindness | Wishes of kindness and goodwill |
Guided meditation | Spoken instructions for a chosen technique |
Visualization | Mental imagery |
Walking meditation | Steps and movement sensations |
Body scan | Attention moving through areas of the body |
TM | A personally taught technique using a selected sound |
Mantra | A repeated sound, word, or phrase |
Crystal meditation | A stone’s physical qualities or personal symbolism |
Sound awareness | Listening to sounds as they change and fade |
If time outdoors is already part of the day, a few minutes of walking meditation might fit naturally. For a seated session with spoken prompts, a guided recording can provide a clear beginning and ending.
When making meditation a daily habit, consider where a short session could fit into an existing routine. That might be after breakfast or during part of a regular walk.
Breath awareness, listening, and a simple repetition practice can be explored in a short session. TM involves learning its particular method and following a more defined schedule.
Can You Mix Different Meditation Styles?
Yes, some meditation styles can be rotated or combined because their techniques naturally overlap. Others have specific instructions that are intended to be followed as taught.
One option is to practise different styles on different days. You might choose breath awareness one morning, walking another day, and a body scan when you want to explore physical sensations.
Another option is to combine compatible techniques within one session. For example:
Begin with a few minutes of natural breathing before following a guided visualization.
Hold a crystal as a personal symbolic object while offering loving-kindness wishes.
Notice surrounding sounds before bringing attention to physical sensations.
A simple sequence keeps the session easy to follow. Begin with one focus, then move to the next rather than trying to attend to everything at once.
Structured methods such as TM have their own taught technique. Follow those instructions rather than adding steps from other practices.
FAQ About Ways to Meditate
What Is the Best Meditation Style for Beginners?
Guided sessions and breath awareness are two straightforward options when exploring meditation for beginners. One offers a voice to follow, while the other uses the natural breath as a focus.
A short guided session can be a useful introduction when it’s unclear what to do next. Breath awareness offers a way to explore quietly without a recording..
How Long Should I Meditate Each Day?
A few minutes is a practical starting point for exploring a technique. Allow time to become familiar with the practice, then adjust the session length. If learning a structured method, follow its session guidance.
What If My Mind Wanders During Meditation?
When the mind wanders, notice the distraction and gently return to the focus of the practice. There’s no need to restart the session. In practices such as mindful breathing, noticing and returning are part of meditating; thoughts do not need to disappear.
Final Thoughts on Finding a Meditation Style
Is there a method that caught your interest as you read? Start there with a short session. Notice what it’s like to follow a voice, feel each footstep, listen to a fading sound, or stay with an imagined scene.
That first experience gives the next session a starting point. You might return to the same method or explore another to see how the experience differs.
If the crystal practice appealed to you, our guide to meditating with rose quartz offers more ways to include the stone in a session.
For a seated floor practice, our guide to choosing meditation cushions explains the shapes, fills, and heights available to support the position you choose.
