Explore 6 Simple Types of Meditation
From stillness to movement, discover beginner-friendly meditation styles that fit your lifestyle — no experience required.
🧘♂️ Types of Meditation
There’s no single right way to meditate — different styles work for different people. Some forms involve stillness and quiet, while others focus on movement, sound, or guided repetition. This page will walk you through six common types of meditation so you can understand the basics of each. Whether you’re looking to calm your mind, improve focus, or just try something new, there’s a style that can meet you where you are. Take your time exploring, and feel free to try more than one..
✅ 1. Mindfulness Meditation
Mindfulness meditation is one of the most widely practiced forms and is great for beginners. It involves simply paying attention to the present moment — often through your breath, body sensations, or surroundings — without judgment. When your thoughts drift, which they will, the goal is to gently notice and return to the present. This type of meditation helps increase awareness of your thoughts and feelings without getting swept away by them. Over time, it can lead to more clarity, patience, and emotional resilience.
You can practice mindfulness meditation by sitting quietly and focusing on something simple, like your breath or the feeling of your feet on the floor. When your mind wanders, just notice it without labeling it as good or bad. The beauty of this practice is that it’s flexible — you can do it sitting, walking, or even washing dishes. It teaches you to bring presence into everyday activities. This is often considered the foundation for many other meditation styles.
✅ 2. Focused Attention Meditation
Focused attention meditation is all about training your mind to concentrate on a single object. That object might be your breath, a candle flame, a sound, or even a simple word. When your mind wanders — and it will — you simply redirect your focus back to that chosen point. This practice strengthens mental discipline and sharpens concentration over time. It’s especially helpful if you feel scattered or easily distracted during the day.
Many people use focused attention to create a sense of calm by anchoring themselves to something steady. For beginners, starting with breath awareness is a great choice because it’s always available. As you get more comfortable, you can explore other anchors like sounds, images, or tactile sensations. Unlike mindfulness, which allows open awareness, this style keeps your attention fixed on one thing. It’s great for building the mental muscles needed for deeper meditation.
✅ 3. Mantra Meditation
Mantra meditation uses a repeated word, phrase, or sound to center the mind. The repetition can be done silently or aloud, and it serves as a mental anchor to help reduce distractions. Common examples include words like “peace,” “so-hum,” or traditional Sanskrit mantras. The rhythm of the mantra creates a calming effect and shifts your focus away from racing thoughts. Over time, the repetition can induce a deep sense of stillness.
This style is especially useful for people who find it hard to sit in silence or stay focused on the breath alone. The sound and rhythm give the mind something to do while still allowing for relaxation. You don’t have to choose a spiritual or religious word — even a neutral phrase can work. The key is finding a mantra that feels natural to you. This practice is often used in both spiritual traditions and secular wellness routines.
✅ 4. Walking Meditation
Walking meditation is an active form of mindfulness that’s perfect for people who feel too restless to sit still. Instead of sitting with your eyes closed, you walk slowly and intentionally, focusing on each step. The practice involves noticing the sensations in your feet, the movement of your legs, and even the rhythm of your breath as you walk. It’s a great way to ground yourself while staying physically active. Walking meditation helps bring calm and clarity to everyday moments.
This practice can be done indoors or outside — in a hallway, park, or even your backyard. The key is to move slowly and with awareness, rather than rushing or walking with a goal. You might pair your steps with your breath or simply observe the world around you with full attention. It’s an excellent option for those who struggle with traditional seated meditation. Plus, it offers a way to weave mindfulness into movement.
✅ 5. Body Scan Meditation
Body scan meditation is a deeply relaxing style that helps release physical tension and increase body awareness. It involves mentally scanning your body from head to toe — slowly, one part at a time — and noticing any sensations. You might start at your feet, then work your way up through your legs, torso, shoulders, and head. The goal isn’t to change anything — just to observe what’s there. This practice can be especially helpful for stress, anxiety, or trouble sleeping.
Many people use body scan meditation before bed to help wind down. It teaches you to tune into your physical state and let go of areas where you’re unconsciously holding tension. You can do it lying down or seated, with or without a guided recording. It’s one of the gentlest forms of meditation and is accessible to almost everyone. With practice, it can deepen the connection between your mind and body.
✅ 6. Loving-Kindness (Metta) Meditation
Loving-kindness meditation, also called Metta, is a heart-centered practice that focuses on cultivating compassion. It involves silently repeating phrases like “May I be happy,” “May you be safe,” or “May all beings be at peace.” These wishes are extended first to yourself, then to others — including loved ones, strangers, and even people you struggle with. It’s a powerful way to develop empathy, patience, and emotional healing. Many people use it to soften anger or reduce feelings of isolation.
The key is to repeat these phrases slowly and with genuine intention, even if it feels awkward at first. You can personalize the wording to fit your own voice or values. With regular practice, this meditation often leads to greater warmth and openness in daily life. It’s especially valuable during difficult emotional periods. Loving-kindness reminds us that compassion begins within, and that even small moments of goodwill can ripple outward.
🌿 Start with What Feels Right
There’s no one-size-fits-all approach to meditation, and that’s the beauty of it. Whether you feel most connected through movement, sound, silence, or compassion, there’s a style that can support your journey. Start with the one that feels easiest or most natural to you. Then, stay open to experimenting as your needs and preferences shift. The key isn’t which technique you choose — it’s that you keep showing up, one breath at a time.