A Guide to 7 Types of Meditation
Holistic HealthMeditation

7 Types of Meditation

7 Types of Meditation
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Updated on February 16, 2026
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Meditation is the practice of training the mind to be in the present moment and focusing the mind on a specific target such as the breath. Research shows that this can help reduce stress and boost mental clarity. You can meditate in a variety of ways, whether it’s in silence or with the help of chanting or guided audio.

In our modern, hectic world, meditation has gained traction in recent years as a way to manage stress. Scientific evidence shows that meditation offers many other benefits, such as reducing negative thoughts, lowering blood pressure, and fighting chronic illnesses like depression and heart disease.

There are many forms of this ancient practice. If you’re interested in trying meditation but do not know where to start, here’s a list of seven types of meditation you can try today.

1. Mindfulness Meditation

Mindfulness meditation is the process of being fully present with your awareness. Being mindful means being aware of where you are and what you’re doing, and not being overly reactive to what’s going on around you.

Mindful meditation can be done anywhere. Some people prefer to sit in a quiet place, close their eyes, and focus on their breathing. But you can choose to be mindful at any point of the day, including while you’re commuting to work or doing chores.

When practicing mindfulness meditation, you observe your thoughts and emotions, then let them pass without judgment.

2. Transcendental Meditation

Transcendental meditation may sound lofty but is actually a basic technique: You choose a mantra — a word, phrase, or sound — and repeat it, typically for 20 minutes twice a day. It’s best to do this seated with your eyes closed.

Meditating this way helps your body and mind fully relax, so that you feel a sense of peace and calm.

3. Guided Meditation

Guided meditation, which is sometimes also called guided imagery or visualization, is a method in which you form mental pictures or situations that you find relaxing.

This process is typically led by a guide or teacher. It’s often suggested to use as many senses as possible, such as smell, sounds, and textures, to evoke calmness in your relaxing space.

4. Vipassana Meditation (Sayagyi U Ba Khin Tradition)

An ancient Indian mindfulness meditation, vipassana means to see things as they really are. This form dates back more than 2,500 years and is credited with starting the mindfulness meditation movement in the United States.

Vipassana meditation aims for self-transformation through self-observation. By focusing your attention on physical sensations in the body, you establish a deep connection between mind and body. This interconnectedness helps balance your mind and promotes love and compassion, according to teachers of the practice.

Traditionally, vipassana is taught during a 10-day course, during which students must abstain from a number of things, including intoxicants and sexual activity.

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5. Loving-Kindness Meditation (Metta Meditation)

Metta meditation, also called loving-kindness meditation, is the practice of directing well-wishes toward yourself and others. Practitioners recite words and phrases meant to evoke warmhearted feelings. This practice can also include visual imagery.

Typically, you practice this meditation while sitting in a comfortable, relaxed position. After a few deep breaths, you repeat words slowly and steadily, for example: “May I be happy. May I be well. May I be safe. May I be peaceful and at ease.”

After a period of directing this loving-kindness toward yourself, you may begin to picture a family member or friend who has helped you — someone who is generally easy to feel loving toward — and repeat the mantra again, this time replacing “I” with “you.”

As you continue the meditation, you can continue to expand the practice outward, bringing other members of your family, friends, neighbors, or people in your life to mind. Practitioners are also encouraged to visualize people they have difficulty with or conflict with.

Finally, you end the meditation with the universal mantra: “May all beings everywhere be happy.”

6. Chakra Meditation

Chakra is an ancient Sanskrit word that translates to “wheel” and can be traced back to India. Chakras refer to the centers of energy and spiritual power in the body. There are seven main chakras, and each one is located on a different part of the body. Each chakra has a corresponding color. For instance, the sacral (first) chakra is red, while the heart (fourth) chakra is green.

This type of meditation uses relaxation techniques focused on bringing balance and well-being to the chakras. Some of these techniques include visually picturing each chakra in the body and its corresponding color. Some people may choose to light incense or use color-coded crystals for each chakra to help them concentrate during the meditation.

7. Yoga Meditation

The practice of yoga dates back to ancient India. There is a wide variety of styles of yoga, but they all involve performing a series of postures and intentional breathing exercises meant to promote flexibility and calm the mind. While you do yoga, it can help to focus less on distractions and stay more in the moment.

Resources We Trust

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Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Resources
  1. Meditation. Cleveland Clinic. May 22, 2022.
  2. Meditation: A simple, fast way to reduce stress. Mayo Clinic. December 14, 2023.
  3. Mindfulness Meditation. Johns Hopkins Medicine.
  4. Why Transcendental Meditation? Transcendental Meditation.
  5. What is guided meditation? Mindworks.
  6. How Guided Imagery Helps You Relax. Cleveland Clinic. February 28, 2022.
  7. Vipassana Meditation. Dhamma.org.
  8. What Is Chakra Meditation? Mindworks.
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Seth Gillihan, PhD

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Seth Gillihan, PhD, is a licensed psychologist in private practice in Ardmore, Pennsylvania, who helps people find personal growth by making important changes in their thoughts and habits. His work includes books, podcasts, and one-on-one sessions. He is the the host of the Think Act Be podcast and author of multiple books on mindfulness and CBT, including Retrain Your Brain, Cognitive Behavioral Therapy Made Simple, and Mindful Cognitive Behavioral Therapy.

He completed a doctorate in psychology at the University of Pennsylvania where he continued as a full-time faculty member from 2008 to 2012. He has been in private practice since 2012.
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Welch holds a bachelor's degree from Fordham University and a master's degree from the Craig Newmark Graduate School of Journalism at the City University of New York, where she studied health and science reporting. She enjoys yoga and is an aspiring runner.

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