IN THIS LESSON

Let’s explore the different styles of meditation and which might be right for you.

Many styles of meditation exist and continue to form. The history of meditation dates back to ancient civilizations in India and has uniquely rooted itself in each religion over the decades. Now, we see mindfulness as a way to describe another type of meditative practice. For simplicity, I will focus on a few meditation styles in the hopes that you find the right one for your practice.

Guided vs Unguided Meditation:

When choosing a meditation as a beginner, it may be helpful to find guided meditations. What that means is that during your practice, you can listen along to the instructions while you are led by a practitioner. Unguided, simply put, means you are not listening to instructions or being led by a practitioner on what to do. In an unguided meditation, you are leading yourself during the meditation without someone explaining the process or telling you what to focus on. Make sure to note that all of the meditation styles below can be practiced as guided or unguided meditations.

Areas of Focus:

  • Breath or Pranayama: 3-part breath, box breathing, ocean breath

  • Word or Sound: Mantra, Affirmation, or TM Meditation

  • Mindfulness: Mindful walking, eating, breathing, living

Types of Meditations:

  • Breath Meditation: Notice your inhales and exhales, the temperature and speed. See if you can make your exhales longer than your inhales. See if you can breathe deeply into your belly or to the base of the spine.

  • Mantra Meditation: Repeat a word or phrase, concentrating on the single word, mantra, or affirmation for the length of your meditation. This word or phrase can also be a prayer or intention.

  • 5-Sense Meditation: Notice the sounds, smells, and any textures or sensations you may be feeling, including cloths, temperatures, or pressures of the air. Guide yourself back to your breath, which will be your anchor point.

Now that we know a few different ways we can focus our attention, it’s time to learn more about how to set up our practices.