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There are so many different ways to meditate. What types of meditation work for you? Each practice is beautiful in its own way, and has its benefits. Do you want to feel more focused or more relaxed? Do you enjoy sitting peacefully or is it easier to focus on the movement of your body? You can try as many different kinds of meditation as you like until you find one that works for you. There is no right or wrong way of meditating, and there is no pressure to succeed. All you have to do is let go of your assumptions and expectations. Meditation is a lifelong practice and there is no end or goal to reach. You can set goals such as meditating for 20 minutes, but I find that the more I practice the easier it is to simply do without thinking. Some of the best meditations I have experienced were 5 minutes long, and others were hour long guided sessions with teachers. The more you can let go and experience the more you will enjoy the practice. Here are the types of meditation I have tried over the years.

Walking Meditation

is exactly what it sounds like. You walk. As you walk you focus on each step. The feeling of your foot resting on the ground, the shifting of your weight each step, and the lifting of the other foot. You pay deep attention to each step, walking at a slow and steady pace. You might feel the breeze in your hair, the sun on your face, or hear birds singing. Ideally you want to do this in a quieter natural area, like a park or in the country.

Japa (Sanskrit: जप)

is the meditative repetition of a mantra or divine name. I have chosen a personal mantra that speaks to me. I repeat it over and over in my mind or sometimes out loud. Using a Mala (a string of 108 smaller beads with a single large ‘head’ bead) I repeat my mantra a set number of times. I found that the feeling of the mala in my fingers, sliding each bead through as I repeat my mantra has a very grounding effect. This helps to keep my mind more focused and present. After some experimentation this is what works best for me.

Metta Meditation

is also known as loving kindness. This type of meditation focuses on sending love, kindness and warmth to yourself, then someone you love, progressing to someone you don’t know. For example a new neighbour you have yet to meet, or the barista that makes you coffee regularly. You can picture them but don’t really know them. Next is someone you have difficulty with. An estranged family member, or someone at work you don’t particularly get along with. The final step is to send love and kindness to the whole world. Now you don’t start with the whole sequence but gradually add in each step as you progress. This is a very beautiful way to practice but requires a lot of genuine feeling.

Visualization Meditation

is the practice of creating a vivid mental picture. I often use a woodland path with trees providing shade, and dappled sunlight streaming through. Or a beach where you can match your breath with the waves. The key here I find is to make it as real as possible. Think about the temperature, the breeze, the smells, and sounds. Can you smell the ocean and hear the birds?

Body Scan Meditation

is a progression of awareness from the crown of your head down to the tips of your toes. Giving each muscle and bone time to relax and spreading your awareness through the breath and beating of the heart. This full body scan can take quite a long time if you make it intensely detailed.

Chakra Meditation

focuses on the symbols and meanings of the chakras. For example you might want to meditate on the root chakra to feel grounded and strong, or the throat chakra if you need to have a difficult conversation. Finally you can make your way through all the chakras focusing on the particular qualities of each one for a whole sequence if you want a general practice.

Awareness Meditation

is the traditional type of meditation most people picture. Focusing on the breath and noting as thoughts come and go. Being aware of your surroundings and your body but letting your mind feel empty. This is harder than it seems, because as soon as you say “I’m going to empty my mind.” the mind becomes busy. So each time the mind wanders you bring it back to the breath.

These are simply some of the types of meditation that I have experience with. There are countless other ways to meditate and you can easily do your own research on the subject. Just remember that what works for me might not work for you. There is no right or wrong way to meditate. Take your time, don’t let yourself become frustrated, and enjoy the practice. If you want a place to start there are several apps such as Insight Timer or Headspace. Also check on youtube for different guided recordings. You can also attend classes at local yoga studios or online. Or you can simply start on your own for 5 minutes at time.

If you are interested in other posts I’ve written about meditation, you can check out how I set up my space Here, or the science behind meditation Here!