Meditation is not a single practice. There are many different forms of meditation, and each can offer a slightly different experience and purpose.
If you are new to meditation, this can be both exciting and confusing. Should you concentrate on your breathing? Repeat a mantra? Visualise something? Focus on your body? Simply sit quietly and observe your thoughts?
The answer depends, to some extent, on what you hope to achieve.
Perhaps you want to calm a busy mind. Maybe you are seeking greater self-awareness, emotional healing, spiritual connection or clarity about an important decision. You may simply want to become more present in your everyday life.
Understanding the different types of meditation can help you choose a practice that is appropriate for your intention.
The following techniques can all be practised on your own, making them accessible whether you are completely new to meditation or developing an established spiritual practice.
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Mindfulness Meditation – for becoming more present
Mindfulness meditation involves deliberately paying attention to what is happening in the present moment without judging the experience.
One of the simplest ways to practise is to focus on your breathing. Notice the sensation of breathing in and breathing out. When your mind wanders, gently bring your attention back to the breath.
You can also practise mindfulness while walking, eating, washing the dishes or sitting quietly.
Choose mindfulness meditation if you want to:
- Become more present
- Reduce the tendency to live constantly in the past or future
- Develop greater awareness of your thoughts and emotions
- Become less reactive
- Observe yourself more objectively
The deeper purpose is not simply to relax. Mindfulness teaches you to notice what is happening before automatically reacting to it.
With practice, you may begin to recognise patterns in your thinking and behaviour that previously operated almost unconsciously.
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Breath Meditation – for calming and centring yourself
The breath is one of the simplest objects of meditation because it is always with you.
In breath meditation, you deliberately place your attention on your breathing. You can simply observe your natural breath, or use a gentle breathing pattern as part of the practice.
For example, breathe in slowly, pause briefly if comfortable, and then breathe out slowly. There is no need to force the breath.
Choose breath meditation if you want to:
- Create a sense of calm
- Centre yourself when feeling overwhelmed
- Develop concentration
- Create a peaceful transition between activities
- Have a simple meditation you can practise almost anywhere
The breath can become an anchor. Whenever your thoughts become scattered, you have something simple and immediate to return to.
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Loving-Kindness Meditation – for cultivating compassion
Loving-kindness meditation, sometimes known as metta meditation, involves consciously directing feelings and intentions of kindness towards yourself and others.
You might begin by silently repeating phrases such as:
“May I be peaceful. May I be healthy. May I be safe. May I live with ease.”
You can then extend these wishes towards someone you love, someone you feel neutral about, and eventually someone with whom you have difficulty.
There is no need to force feelings that aren’t genuinely present. The practice is about cultivating an attitude of goodwill.
Choose loving-kindness meditation if you want to:
- Develop compassion
- Become kinder towards yourself
- Work with feelings of resentment
- Cultivate forgiveness
- Strengthen feelings of connection with others
For people who are highly self-critical, directing kindness towards themselves can be particularly meaningful.
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Body Scan Meditation – for reconnecting with yourself
A body scan involves systematically bringing your attention to different parts of your body.
You might begin with your feet and gradually move upwards, noticing sensations without trying to change them.
Perhaps you notice warmth, coolness, tension, tingling, heaviness or simply nothing in particular.
Choose body scan meditation if you want to:
- Become more aware of physical sensations
- Develop a stronger mind-body connection
- Notice where you carry tension
- Slow down and become more grounded
- Become more comfortable observing your internal experience
The body can tell us a great deal about how we are experiencing life. We may not consciously recognise that we are stressed, for example, but we may notice tight shoulders, a clenched jaw or shallow breathing.
Meditation helps us listen.
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Mantra Meditation – for developing concentration
A mantra is a word, phrase or sound that is repeated during meditation.
You can use a traditional mantra or choose a simple word that has personal meaning, such as “peace”, “love” or “stillness”.
Sit quietly and repeat the mantra silently or aloud. When your attention wanders, return to the repetition.
Choose mantra meditation if you want to:
- Develop concentration
- Give a busy mind something constructive to focus upon
- Create a sense of inner rhythm
- Explore sound and vibration as part of your spiritual practice
- Deepen contemplation of a particular quality or intention
For some people, repeating a mantra creates a feeling of moving away from ordinary mental chatter and towards a quieter state of awareness.
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Visualisation Meditation – for exploring your inner world
Visualisation involves deliberately creating an image or scene within your mind.
You might imagine yourself surrounded by peaceful light, sitting beside a tranquil ocean, walking through a forest or standing in a place where you feel completely safe.
You can also use visualisation to contemplate a personal intention.
Choose visualisation if you want to:
- Create a greater sense of inner peace
- Explore your imagination
- Work with intentions and personal goals
- Create a mental image of a safe or peaceful environment
- Deepen a spiritual or symbolic practice
Visualisation can be particularly appealing to people who find focusing on the breath difficult.
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Walking Meditation – for people who struggle to sit still
Meditation does not have to involve sitting with your eyes closed.
Walking meditation combines gentle movement with awareness.
Walk slowly and pay attention to the physical experience of each step. Notice your feet making contact with the ground, the movement of your legs and the rhythm of your breathing.
When your thoughts wander, gently return your attention to walking.
Choose walking meditation if you want to:
- Develop mindfulness while moving
- Feel more grounded
- Explore meditation without sitting still
- Connect with your surroundings
- Bring meditation into everyday activities
It is a wonderful reminder that meditation is not necessarily something separate from life.
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Self-Inquiry Meditation – for deeper spiritual exploration
If your primary interest is spiritual development, self-inquiry may be particularly meaningful.
Rather than concentrating on an object such as the breath, you turn your attention towards the nature of your own experience.
You might quietly contemplate questions such as:
“Who am I?”
“What is aware of my thoughts?”
“Who am I beneath my roles, beliefs and identities?”
The intention isn’t necessarily to find an intellectual answer. Instead, you observe what happens when you investigate the question directly.
Choose self-inquiry if you want to:
- Explore your sense of identity
- Investigate consciousness
- Question deeply held assumptions
- Explore your spiritual nature
- Develop greater self-awareness
This can become a profound practice, although it is worth approaching it gently. Spiritual questions don’t always have quick or simple answers.
Which meditation should you choose?
There is no universally correct meditation.
Your intention can provide a useful starting point.
If you want calm, experiment with breath meditation.
If you want greater presence, try mindfulness.
If you want compassion and forgiveness, explore loving-kindness meditation.
If you want greater body awareness, try a body scan.
If you want concentration, experiment with a mantra.
If you want inner imagery and intention, explore visualisation.
If you want grounding and movement, try walking meditation.
If you want deeper spiritual self-exploration, consider self-inquiry.
And remember that these categories aren’t rigid. You can combine practices and discover what works naturally for you.
Let your meditation evolve
Your needs may change as you change.
A breath meditation may be exactly what you need during a stressful period. At another time, loving-kindness meditation may speak to you more deeply. As your spiritual exploration develops, you may become increasingly interested in mindfulness or self-inquiry.
There is no requirement to choose one technique and use it forever.
Think of meditation as a collection of tools. Different tools can serve different purposes.
Most importantly, don’t become so focused on choosing the “perfect” meditation that you forget to practise.
Choose one that resonates with your present needs. Begin with five or ten minutes. Give yourself time to become familiar with it.
Then observe.
What changes?
What do you notice about yourself?
Are you becoming more aware of your thoughts, emotions and reactions?
Are you becoming more compassionate towards yourself and others?
Are you beginning to experience moments of stillness that you previously overlooked?
Meditation is ultimately less about achieving a particular state and more about developing a different relationship with your own experience.
The more regularly you practise, the more you may discover that meditation isn’t something you only do when you sit down with your eyes closed.
It begins to become something you carry with you.
A moment of conscious breathing.
A pause before reacting.
Awareness while walking.
Kindness towards yourself.
Curiosity about your thoughts.
Presence in an ordinary moment.
And perhaps, beneath all of these practices, a growing recognition that the journey of spiritual discovery begins not somewhere outside yourself, but with becoming willing to look within.
Author: Spirit Connection
Welcome to Spirit Connection, your online sanctuary for spiritual growth, enlightenment, and transformation. Founded by me, Glynis Brits - a gifted clairvoyant medium, spiritual teacher, and life coach, my mission is to guide you on a journey of self-discovery, healing, and deeper connection with the spiritual realm. Here at Spirit Connection, I publish daily articles on all things spiritual, esoteric, and metaphysical, offering insights and wisdom to support your awakening. Whether you're looking to connect with your spirit guides, enhance your intuition, or explore the mysteries of the universe, I provide the tools and knowledge to help you navigate your path. Through private readings, spiritual coaching, and personalized guidance, I empower individuals to embrace their divine potential and align with their soul’s purpose. Whether you're seeking clarity, healing, or a deeper understanding of your spiritual journey, I am here to support you every step of the way. Join my community and awaken to the magic of the unseen world. Your journey to enlightenment starts here.
