Deep Dive: 10 Different Types Of Meditation Explained

Exploring 10 Different Types Of Meditation: Dualism and Non-Dualism

Meditation has evolved into a diverse field with many different types of meditation practices emerging from various spiritual traditions and modern wellness programs. Each style of meditation offers unique techniques and focal points – from concentrating on the breath or a mantra to cultivating compassion or bodily awareness – yet all share the common goal of promoting mental clarity, inner peace, and self-awareness.

Over centuries, people have developed different types of meditation to suit different needs, whether for spiritual growth, stress reduction, or personal well-being. In this article I will provides a comprehensive overview of 10 different types of meditation, and will also discuss the concept of direct, or non-dualistic meditation.  The following (except for Shikantaza) are examples of indirect or dualistic meditation styles, which involves a distinction between the meditator (subject), and the object of meditation, such as focusing intentionally on the breath, a mantra, or an image etc.

1. Mindfulness Meditation

Mindfulness meditation is one of the most widely practiced forms and serves as the foundation for many modern meditation programs. It has been defined as “awareness that arises through paying attention, on purpose, in the present moment, non-judgmentally”​. In practice, mindfulness meditation trains individuals to focus on the present moment with openness and acceptance, observing thoughts, feelings, and sensations without reacting or judging. This different type of meditation typically involves concentrating on a neutral anchor such as the breath, the senses, or bodily sensations. By continually bringing attention back to the here and now, practitioners learn to slow down racing thoughts, let go of negativity, and calm both mind and body​.

Rooted in Buddhist vipassana (insight) techniques yet popularized in secular contexts (for example, through Jon Kabat-Zinn’s Mindfulness-Based Stress Reduction Program), mindfulness meditation cultivates a stable, non-reactive awareness. Regular practice is associated with reduced stress and anxiety and improved emotional regulation, as numerous studies have shown. In essence, mindfulness meditation teaches the skill of living fully in the present, making it a valuable starting point for exploring different types of meditation focused on awareness and clarity. Mindfulness meditation can also be practiced during day-to-day tasks, and is probably the meditation style most studied in scientific research to date.

2. Transcendental Meditation (TM)

Transcendental Meditation, often known as TM, is a specific form of mantra meditation introduced by Maharishi Mahesh Yogi in the mid-20th century. It became widely popular in the West due to its standardized teaching method and reported benefits. TM is taught through a certified instructor in four classes of 90 minutes at a cost of around 900$, where each student is given a particular mantra to repeat, that they can never reveal to anyone else. The practice involves sitting comfortably with closed eyes for 20 minutes, twice per day, repeating a mantra. During these sessions, the meditator gently repeats the mantra internally in an “effortless” way, allowing the mind to settle into quieter levels of thought. The goal is to transcend ordinary thinking and experience a state of deep restful alertness.

Unlike some other techniques, TM practitioners are encouraged to let the mantra draw the mind inward naturally. Because it is practiced regularly (morning and evening), TM cultivates a profound sense of calm and has been associated with reduced stress and improved cognitive function in various studies. It is a different type of meditation in that it’s trademarked and standardized – one must learn from an authorized TM teacher – and it has a notable research base in the field of mind-body medicine. By using a mantra as a vehicle, Transcendental Meditation allows the practitioner to transcend mental activity, purportedly accessing a state of pure consciousness or restful awareness beyond thought.

3. Mantra Meditation

Mantra meditation is an ancient practice found in Hindu, Buddhist, and Jain traditions, among others, distinguished by the use of a repeated word or phrase (the mantra) as the focus of meditation. It is what TM was based on, but is free, and you can pick any mantra you want to repeat, for as long as you like.  There is no prescription for Mantra meditation as there is in TM.  The repetition of a mantra is also known as Japa meditation, and the individual silently or audibly recites a sacred sound or phrase over and over, which helps anchor the mind and prevent distraction. The mantra is a syllable, word, or sequence of words, usually in Sanskrit or Pali. The mantra’s sound and vibration are believed to have a calming effect on the mind. The subtle vibrations associated with repeating the mantra can encourage positive mental change (for example, increasing self-confidence or compassion) and help the meditator enter a deep state of tranquility.

Mantra meditation can be religious or secular: in spiritual contexts the chosen mantra might invoke a deity or embody a spiritual quality (e.g. the ancient Sanskrit syllable “Om”), whereas in secular practice it might be a simple word like “calm” or “peace”. By dedicating one’s attention to the continuous repetition, the thinking mind gradually quiets, as it turns its focus just to the mantra. This style of meditation enhances concentration and can lead to profound inner stillness. Many practitioners report that the resonant quality of mantras soothes the nervous system and leads to a tranquil, centered state of awareness.  Mantra repetition is often practiced with mala or mantra beads or with finger-line counting.

4. Visualization Meditation

Visualization meditation is a broad category of practices in which mental imagery plays a central role. Instead of focusing solely on the breath or a mantra, the meditator uses the mind’s eye to generate calming or inspiring images, scenarios, or symbols. Often referred to as guided imagery when led by an instructor, visualization meditation involves creating a mental scene or picture to induce relaxation, inner peace, or personal growth​. For example, a practitioner might imagine a tranquil beach, feeling the warmth of the sun and hearing gentle waves, to evoke a state of serenity. The goal is to engage as many senses as possible – not just “seeing” the image, but also hearing the sounds, feeling textures, maybe even smelling or tasting elements of the scene – thereby making the experience vivid and immersive. By fully occupying the mind with positive or neutral imagery, visualization meditation can crowd out stress and worry, effectively decluttering the mind.

This kind of meditation can also be used for specific aims, such as healing (visualizing light or warmth in the body), achieving goals (mental rehearsal of success), or developing certain qualities (e.g. courage by visualizing oneself confronting a fear). In Tibetan Buddhism, a very intricate form of visualization meditation involves imagining detailed images of deities or mandalas as a means to realize profound spiritual insights. In a more general wellness context, visualization is popular because it can be guided through recorded scripts or apps, making it accessible for beginners. It showcases the power of the mind’s imagination: by intentionally directing our inner imagery, we can influence our emotional and physiological state, harnessing the mind-body connection for positive outcomes.

5. Zazen – Koan & Shikantaza

Zazen (a Japanese term meaning “seated meditation”) is the core meditative practice of the Zen Buddhist tradition. In Zen monasteries and centers, zazen is regarded as the very heart of training. The practice is deceptively simple: one sits often facing a blank wall, keeps the back straight, and lets the mind settle. Zazen is generally a quiet form of Buddhist meditation done in a sitting posture, with an emphasis on maintaining alertness and stillness. Depending on the specific Zen school, the method of zazen can vary slightly. In some lineages (such as Rinzai Zen), the meditator might focus on a koan – a paradoxical question or phrase – or follow the breath attentively. In others (such as Soto Zen), meditation is usually the non-dual practice of shikantaza, or “just sitting,” which is a form of open monitoring meditation with no explicit object other than the stream of consciousness itself​.

Regardless of technique, the aim is to let thoughts pass by without clinging to them, returning to the here-and-now of sitting. Zazen encourages a state of presence and insight where one becomes intimately aware of the mind’s activities yet does not get entangled in them. Over time, this practice can lead to profound experiences of insight or enlightenment (known in Zen as satori or kensho), though Zen teachings advise not to grasp at such experiences. Unlike more guided methods, zazen typically involves minimal guidance once the posture and basic method are learned. As one of the different types of meditation rooted firmly in a Buddhist tradition, Zazen meditation exemplifies how simplicity and discipline in practice can yield deep spiritual insight.

6. Metta Meditation

Metta meditation, also known as loving-kindness meditation, is a practice derived from Buddhist traditions that focuses on cultivating unconditional positive emotions towards oneself and others.  In a metta meditation session, the practitioner intentionally generates feelings of kindness and compassion and directs these feelings in widening circles: starting with oneself, then loved ones, acquaintances, difficult persons, and eventually all beings. Typically, one silently repeats a series of phrases expressing well-wishes. For example: “May I be happy. May I be safe. May I be healthy and live with ease.” After developing genuine goodwill toward oneself, the practitioner extends the same wishes to others: “May you be happy. May you be safe,” and so on, moving through the chosen categories of people. By reciting these phrases with mindful attention and heartfelt intention, the meditator nurtures a mental state of love, kindness, and empathy.

Some approaches also incorporate visualization (like imagining light emanating from the heart) to reinforce the feeling. The ultimate goal is to develop a mental habit of kindness and compassion that becomes unconditional and all-embracing​. Research has found that metta meditation can increase positive emotions and empathy and even has benefits like reducing bias or increasing vagal tone (related to relaxation response). In daily life, those who practice loving-kindness meditation often report improved social connection and reduced anger or self-criticism​. As a different type of meditation, metta stands out because it is less about training attention or awareness per se, and more about transforming one’s emotions and intentions. Many meditation traditions recommend coupling insight practices (like Vipassana) with compassion practices (like metta) to balance wisdom and love.

7. Chakra Meditation

Chakra meditation focuses on the body’s energetic centers, known as chakras, which are a key concept in certain Hindu and Buddhist traditions (particularly within yoga and tantra). There are typically seven main chakras aligned along the spine, from the base (root chakra) to the crown of the head. Each chakra is associated with specific qualities, functions, colors and sounds. In chakra meditation, practitioners concentrate on these energy centers in order to unblock, balance, and activate them. The meditation technique is aimed at keeping the body’s core chakras open, aligned, and vibrating. One common approach is to visualize each chakra in turn, perhaps as a spinning wheel or lotus of a particular color, and to imagine breath or healing energy flowing through that spot.

Some practices may involve repeating specific mantras or sounds for each chakra (for example, “Lam” for the root chakra, “Om” for the crown chakra). The underlying idea is that blocked or imbalanced chakras can result in physical or emotional discomfort, and by meditating on the chakras one can restore balance and well-being. This is a different type of meditation that engages visualization and somatic awareness, bridging mind and body. Chakra meditation often leads to a centered, harmonious feeling, as practitioners tune into the interconnection of their physical, emotional, and spiritual energies. It can be especially appealing for those interested in holistic or energetic aspects of meditation, as it provides a structured way to attend to various dimensions of one’s being.  It is best to be guided in chakra meditation by a teacher.

8. Vipassana Meditation

Vipassana, a Pali word meaning “insight” or “clear seeing,” is a classical form of meditation originating in the Theravāda Buddhist tradition. Often referred to simply as “insight meditation,” its goal is to develop penetrating insight into the true nature of reality. Vipassana meditation commonly begins with establishing mindfulness of breathing or sensations (to stabilize the mind, a phase of practice overlapping with samatha or calming meditation) and then proceeds to a careful, equanimous observation of whatever arises in one’s body and mind. A practitioner might scan the body (as in the popular Vipassana courses taught by S.N. Goenka) or note experiences like thoughts, emotions, or physical feelings as they occur, observing them attentively and without reaction. By observing experiences moment to moment, the meditator witnesses how thoughts, sensations, and feelings arise and pass away, which builds insight into their transient and impersonal nature.

Over time, this insight is believed to lead to liberation from suffering by eroding habits of craving and aversion. Historically, vipassana techniques were systematized in texts like the Satipaṭṭhāna Sutta, and in the 20th century, lay teachers brought it to a global audience, with many meditation retreats around the world now focusing on this technique. As one of the major different types of meditation, Vipassana is notable for its analytical aspect – it is meditation as a means of wisdom. The practice can be challenging, as it requires patience and sustained mindfulness, but it offers a deeply transformative insight into one’s own mental and physical processes. Many practitioners credit Vipassana with lasting changes in how they relate to stress and emotions, thanks to the profound self-understanding it cultivates.

9. Yoga Nidra

Yoga nidra, often translated as “yogic sleep,” is a unique form of guided meditation that induces deep relaxation and a trance-like state between waking and sleeping. In modern practice, yoga nidra is typically done lying down in a comfortable position (such as savasana, the corpse pose), and involves a guided journey through various stages of relaxation. An instructor’s voice often leads the practitioner to gradually relax each part of the body, focus on breathing patterns, and enter a state of profound rest while remaining conscious. In essence, the idea of yoga nidra is to achieve a state of consciousness between waking and sleeping, through a guided meditation. The practice can include setting a personal intention, guided imagery, and awareness of sensations.

Because it systematically calms the nervous system, yoga nidra is renowned for its stress-relieving and restorative benefits. This method was popularized in the West in the mid-20th century by figures like Swami Satyananda Saraswati, and has since been used even in clinical and military contexts; for instance, modern adaptations of yoga nidra are employed to help soldiers recover from PTSD and to alleviate insomnia. Unlike dynamic forms of meditation, yoga nidra requires no effort to concentrate or sit upright; one simply follows the voice guidance into deeper relaxation. By practicing this different type of meditation, individuals can tap into a wellspring of tranquility and regenerative rest – hence the nickname “yogic sleep,” as it mimics the nourishing effects of sleep while retaining a thread of awareness.

10. Walking Meditation

Walking meditation is a mindful movement practice that extends meditation beyond the seated posture into motion. In contemplative traditions, such as Buddhism, walking meditation is used alongside sitting meditation – for example, practitioners at retreats often alternate periods of sitting with periods of slow, mindful walking to maintain continuous mindfulness. Walking meditation is a form of mindfulness practice that involves bringing awareness to the act of walking, focusing on the present moment and the sensory experience of each step, or the senses​. In walking meditation, one moves slowly and deliberately, often coordinating the breath with footsteps, and pays close attention to the physical sensations of walking: the contact of the feet with the ground, the shifting of balance, the movement of legs, as well as the sights, sounds, and smells of the surrounding environment. The aim is to remain fully present with every step. Thoughts are treated just as in sitting meditation – noticed if they arise and gently released to return attention to the immediate experience of walking. This practice can be done in a set pattern (for instance, walking back and forth along a path) or simply during a quiet stroll in nature.

Walking meditation is particularly beneficial for those who find prolonged sitting uncomfortable or for integrating mindfulness into daily life. It demonstrates that meditation is not confined to stillness; one can cultivate calm and clarity even while in motion. The contrast with seated meditation is that walking naturally introduces an external focus (the environment) and a sense of rhythm and energy. Thus, it can be invigorating as well as grounding. As one of the different types of meditation highlighted in mindfulness practices, walking meditation offers a bridge between formal meditation and everyday activities – it shows how one can maintain a meditative mindset not just in the silence of a cushion, but also in the midst of movement and life.  Similar to the concept and benefits of walking meditation, is practices of meditation in movement like yoga, tai chi or qigong.

Indirect / Non-Dualistic Meditation

Unlike most of the different types of meditation described above, which involve a meditator (subject) intentionally focusing on a particular object or technique, non-dualistic meditation refers to a state of awareness where the usual sense of separation between the observer and the observed falls away, and what remains is a unified field of consciousness. In other words, non-dual awareness is when there is no subject or object and the observer and the observed are ultimately inseparable consciousness. Practices that target this experience often come from spiritual traditions such as Advaita Vedanta’s self-inquiry, Zen and Dzogchen teachings in Buddhism, or certain Taoist and Sufi practices. In practical terms, one would start with a dualistic meditation practice, as above, to calm and steady the mind. Once the mind is stable, the practice can evolve by gently dropping the focus on the “object” and turning awareness back onto itself. Often referred to as the Direct Path, this is considered a more advanced practice of meditation, hence the initial training in dualistic meditation first. Over time, this progression can lead to moments where awareness is simply resting in itself without an external anchor, giving a taste of non-duality.

An indirect approach might also involve contemplative exercises that loosen the attachment to the ego or the concept of a separate self. For instance, a meditator might reflect on questions like “Who is aware of this experience?” or practice observing thoughts and perceptions as transient events in consciousness, thereby undermining the feeling of an observing self. These methods serve as stepping stones towards non-dual insight. By contrast, a direct non-dual meditation would instruct the practitioner from the beginning to recognize the awareness that is already present and abide as that, without any intermediate object – a method often considered difficult for those without extensive practice.

From Indirect To Direct Meditation

The indirect path is more accessible, using the tools of the different types of meditation to prepare the ground for non-dual realization. Ultimately, the culmination of such practice is a non-dual meditative state: a profound sense of oneness, in which the meditator is not separate from the experience but is simply part of a unified whole. This state is often described as highly peaceful, liberating, and insightful, as it reveals reality “as it is” beyond conceptual filters. Indirect non-dualistic meditation reminds us that even when using methods and techniques (which are inherently dualistic in that they involve a doer and a deed), the final fruition of meditation in many traditions is a non-dual awareness – the dropping away of all techniques and a simple being. Thus, it bridges structured practice and the ultimate unstructured state of enlightenment.

Guided Meditation for Beginners

For those new to meditation, the vast array of meditation techniques can be overwhelming, as can be the idea of sitting in stillness and silence for a period of time. Beginners are advised to start with guided meditation wehre an experienced teacher, or a recorded audio, will provide instructions and cues throughout the session, leading the practitioner through the process. This format is particularly useful for beginners because the teacher’s guidance helps newcomers stay on track and not get easily distracted by their thoughts or senses. Such guidance can alleviate the uncertainty and frustration that often accompany early attempts to meditate. Moreover, guided sessions often introduce various different types of meditation in a structured way, allowing newcomers to sample practices like mindfulness, body scanning, or loving-kindness with expert instruction.

Many apps and online programs offer guided meditations of varying lengths and themes, making it convenient to start at home. Beginners might try a 5- or 10-minute guided session and gradually increase the duration as comfort grows. By starting with guided meditation, learners build confidence and establish a routine. They learn foundational skills (such as how to sit with proper posture, how to breathe deeply, how to cultivate a kind attitude toward themselves during practice) that are transferable to any style of meditation. Over time, as one becomes more familiar with the meditative state, it becomes easier to practice unguided meditation. In essence, guided meditation for beginners serves as a set of training wheels on the bicycle of meditation.  For beginners the article ‘How To Practice Meditation: 12 Easy Steps For Beginners‘ provides guidance and tips to begin a sustainable practice.

Conclusion on Different Types of Meditation

In conclusion, exploring different types of meditation can be an enriching journey of personal growth and self-discovery. Each meditation technique offers its own path toward greater awareness and well-being. There is no single “correct” form of practice; individuals may resonate differently with each method. By trying out different types of meditation, one can find the practices that best suit one’s personality, beliefs, and objectives. Some may discover that a combination of techniques works best (for example, pairing a calming practice with an insight-oriented one, or balancing seated meditation with walking meditation), as each approach cultivates different beneficial qualities. What remains consistent across all these methods is the positive impact on mental and emotional health. Meditation in its various forms has been shown to significantly reduce stress, anxiety, and depression while enhancing emotional resilience, self-awareness, and overall quality of life.

Ultimately, the value of exploring the spectrum of meditation styles lies in discovering what resonates most deeply with you as an individual. Committing to a meditation practice that feels right will encourage consistency, and consistent practice is what yields profound results. Whether one’s aim is spiritual enlightenment or simply a calmer mind and a healthier outlook, the world of meditation provides a toolkit full of approaches to meet those needs. By remaining open-minded and curious about the different types of meditation, practitioners can continually learn and grow. In time, they may find that these diverse practices all lead toward the same fundamental destination: a state of inner peace, compassion for self and others, and a clearer understanding of one’s own mind. Embracing this journey of exploration can greatly enhance personal growth and well-being, proving that within the quiet moments of meditation lies a powerful catalyst for positive change in one’s life.

To explore different types of meditation practices with Charlie join her on her June 2025 retreat.