15 Best Meditation Techniques

1. Mindfulness Meditation

Mindfulness meditation is one of the most widely practiced techniques and forms the foundation for many others. The practice involves sitting comfortably, closing your eyes if you prefer, and bringing attention to the breath, body, or surrounding sounds. When the mind inevitably wanders, the goal is to notice this gently and return to the present moment without judgment. Practiced regularly, mindfulness meditation reduces stress, improves attention span, and enhances emotional resilience. Scientific studies have linked it to lower anxiety, reduced rumination, and even improved memory. Organizations such as the NHS and Mindful.org recommend mindfulness as an accessible entry point for beginners. With no special equipment required, you can practice for just 5–10 minutes a day and gradually increase duration. It’s a simple yet powerful way to become more present, calm, and aware in everyday life.

2. Body Scan Meditation

Body scan meditation emphasizes awareness of physical sensations throughout the body. To practice, lie down or sit comfortably and direct attention slowly from the head down to the toes, noticing areas of tightness, tingling, or relaxation. The goal is not to change sensations but to observe them with acceptance. This technique helps release stored tension, improves somatic awareness, and encourages relaxation. Studies have shown that body scan meditation is effective for managing chronic pain, reducing stress, and improving sleep quality. The Mayo Clinic highlights it as a useful practice for those struggling with muscle tightness or fatigue. Beginners often find it grounding because it provides a clear focus. Practicing for 10–20 minutes daily helps reconnect with the body and encourages a sense of calm, making it an excellent tool for self-care.

3. Loving-Kindness Meditation (Metta)

Loving-kindness meditation, or Metta, cultivates compassion and goodwill toward oneself and others. The practice usually begins by silently repeating phrases such as “May I be happy, may I be healthy, may I live with ease.” Once self-compassion is established, these wishes are extended to friends, family, strangers, and even people with whom we experience conflict. Research has shown that loving-kindness meditation increases positive emotions, decreases negative thought patterns, and enhances empathy. Healthline notes its benefits for reducing anger and resentment. This technique is particularly effective for those seeking emotional healing and improved relationships. Practicing for just 10 minutes daily can foster a kinder, more open-hearted mindset. Over time, it reshapes how we relate to ourselves and others, making it a valuable tool for both personal growth and social wellbeing.

4. Mantra Meditation

Mantra meditation uses the repetition of a sound, word, or phrase to anchor attention and quiet the mind. Common mantras include “Om,” “So Hum,” or personally meaningful phrases. The sound can be repeated silently or aloud in rhythm with the breath. This repetition creates a steady focus that reduces mental chatter and brings deep relaxation. Practicing for 10–20 minutes daily can improve concentration, reduce anxiety, and cultivate inner peace. Headspace notes that mantra meditation can also connect practitioners to a sense of the sacred, making it appealing to both spiritual seekers and secular practitioners. It is highly adaptable—some prefer ancient Sanskrit mantras while others choose affirmations in their native language. With consistent practice, mantra meditation strengthens focus and helps create a sense of inner stability, even in stressful situations.

5. Transcendental Meditation

Transcendental Meditation (TM) is a structured form of mantra meditation taught by certified instructors. Each practitioner receives a personalized mantra, which is silently repeated during two 20-minute sessions each day. Unlike other forms of meditation, TM does not require concentration or controlling thoughts—its aim is to allow the mind to settle naturally into deep rest. Decades of research suggest TM reduces stress, lowers blood pressure, and improves cognitive performance. Verywell Mind and Medical News Today highlight its extensive scientific validation compared to many other techniques. Practicing TM regularly is said to reduce cortisol, improve cardiovascular health, and enhance resilience to stress. Because it requires formal instruction, it is less accessible than some techniques, but those who learn it often report profound improvements in wellbeing and mental clarity.

6. Guided Visualization Meditation

Guided visualization, also called guided imagery, uses mental pictures to evoke calm, healing, or inspiration. Typically, a teacher or recording leads practitioners to imagine a peaceful scene, such as a forest or beach, while focusing on deep breathing. The practice can also involve visualizing desired outcomes or inner healing. This technique activates the imagination to influence both mental and physical states. Studies show that visualization reduces stress, enhances relaxation, and even supports immune function. PositivePsychology.com emphasizes its value for beginners who benefit from external guidance. Practicing for 10–15 minutes daily can improve mood, spark creativity, and help cope with challenges. Many use meditation apps or YouTube meditations for accessible sessions. Guided visualization combines breath with imagery, making it a versatile and engaging form of meditation.

7. Breathwork Meditation

Breathwork meditation involves consciously controlling the breath to influence mental and emotional states. Techniques include diaphragmatic breathing, box breathing, or the 4-7-8 method. By slowing and deepening the breath, practitioners calm the nervous system, regulate oxygen and carbon dioxide, and reduce stress. Harvard Health and the NHS highlight breath-focused practices as effective for managing anxiety and promoting relaxation. Practicing for 5–10 minutes daily helps build resilience, focus, and clarity. Breathwork is accessible to all ages and requires no equipment, making it one of the most practical meditation techniques. Over time, it trains awareness of the breath and strengthens the body-mind connection. Whether done independently or with guidance, breathwork meditation provides immediate relief in stressful situations and fosters long-term wellbeing when practiced consistently.

8. Zen Meditation (Zazen)

Zen meditation, or Zazen, originates from Zen Buddhism and emphasizes sitting in silence with attention on posture and breath. Practitioners sit upright, often on a cushion, with hands in a specific mudra and eyes partially open. Thoughts are observed without attachment, and awareness is directed toward the present. Zazen is less about achieving a state of relaxation and more about cultivating insight and clarity. Many find it challenging because it requires discipline, but its benefits include deep calm, improved focus, and greater self-awareness. Headspace and Reddit practitioners highlight how regular practice builds resilience and inner steadiness. Sessions often last 20–40 minutes, though beginners may start shorter. Zen meditation is ideal for those seeking a structured, traditional approach to mindfulness and spiritual growth.

9. Vipassana Meditation

Vipassana, meaning “insight,” is one of the oldest meditation techniques taught in Buddhist traditions. The practice involves observing bodily sensations, thoughts, and emotions with equanimity to understand impermanence and selflessness. Vipassana is often taught in silent retreats lasting 10 days or longer, where participants practice continuously. It helps uncover deep-seated patterns of reactivity and promotes emotional release. It is transformative, though it requires dedication and patience. Benefits include heightened self-awareness, reduced emotional reactivity, and greater compassion. Scientific studies show Vipassana can decrease symptoms of anxiety and depression while enhancing overall psychological wellbeing. Although retreats provide the full experience, beginners can start with shorter daily sessions observing the breath and body. Over time, Vipassana builds resilience, clarity, and profound inner freedom.

10. Walking Meditation

Walking meditation brings mindfulness into everyday movement. Instead of focusing on stillness, you direct attention to the sensation of walking—lifting, stepping, and placing the feet on the ground. Often practiced slowly, steps may be synchronized with breathing. This practice is especially useful for people who find sitting meditation uncomfortable or restless. Walking meditation builds grounding, presence, and calm. The NHS and Mayo Clinic recommend it as a way to incorporate mindfulness into daily routines. Practicing for 10–20 minutes, either indoors or outdoors, provides physical activity while fostering mental clarity. It’s particularly effective for reducing stress during breaks at work or transitioning between tasks. Walking meditation demonstrates that mindfulness is not limited to stillness—it can be integrated seamlessly into ordinary life.

11. Movement Meditation (Yoga, Tai Chi, Qigong)

Movement meditation uses gentle, intentional movements combined with breath and awareness. Examples include yoga postures, tai chi, and qigong. These practices engage both body and mind, helping practitioners cultivate presence while improving flexibility, balance, and energy flow. Medical News Today highlights their benefits for reducing stress, improving physical health, and fostering relaxation. Unlike seated meditation, movement-based techniques are ideal for those who prefer active forms of mindfulness. Practicing for 20–30 minutes a few times a week can build strength, calm the mind, and support overall wellbeing. Many people find movement meditation a gateway into deeper stillness, as it releases restlessness and prepares the body for seated practices. It’s an excellent choice for individuals who want both exercise and meditative benefits in one practice.

12. Chanting Meditation (Kirtan, Sound Meditation)

Chanting meditation involves repeating sacred sounds, words, or phrases, often aloud and rhythmically. Examples include traditional Sanskrit chants, kirtan, or simple affirmations. The sound vibrations created during chanting can shift energy, calm the nervous system, and uplift mood. Practicing chanting for 10–20 minutes can foster connection, joy, and focus. Headspace and Verywell Mind emphasize its communal benefits—many practitioners find chanting in groups especially powerful. Chanting is also used to focus the mind, making it easier to enter meditative states. Scientific studies suggest chanting can reduce stress, improve heart rate variability, and enhance emotional resilience. Whether practiced privately or in a group, chanting meditation combines sound and mindfulness to create a deeply soothing and transformative experience.

13. Chakra Meditation

Chakra meditation focuses on the body’s energy centers, often visualized as seven points along the spine. Practitioners may visualize colors, repeat specific mantras, or use guided imagery for each chakra. The goal is to balance energy flow, release blockages, and promote harmony between body and mind. PositivePsychology.com highlights its benefits for emotional healing and spiritual growth. Practicing chakra meditation for 15–20 minutes can enhance self-awareness, calm, and alignment. Many people use it to address specific challenges, such as fear, grief, or lack of focus, by working with the corresponding chakra. While rooted in ancient traditions, chakra meditation has been adapted into modern wellness practices and is often integrated into yoga and mindfulness programs. It’s a versatile approach for those interested in both mental and energetic wellbeing.

14. Progressive Relaxation

Progressive relaxation meditation systematically tenses and releases muscle groups to promote deep calm. To practice, start with the feet, tense for a few seconds, then release while exhaling. Move upward through the body, covering calves, thighs, abdomen, arms, and face. The process increases awareness of tension and trains the body to let go of stress. Practicing for 10–20 minutes reduces anxiety, lowers blood pressure, and improves sleep. Healthline and Mayo Clinic recommend progressive relaxation for people dealing with insomnia or chronic stress. The technique is accessible to beginners because it provides clear, structured steps. Over time, it improves mind-body awareness and creates a deep sense of relaxation, making it especially helpful at bedtime or during high-stress periods.

15. Noting Meditation

Noting meditation is a mindfulness technique where practitioners “note” or label experiences as they arise. For example, when a thought appears, silently label it “thinking.” If a sensation arises, note it as “warmth,” “pressure,” or “itching.” Emotions can be labeled as “sadness,” “joy,” or “frustration.” This practice builds awareness of mental patterns without becoming entangled in them. Noting can be used as a method for reducing reactivity and increasing clarity. Practicing for 10–15 minutes daily helps develop emotional intelligence and acceptance. Over time, it reveals how transient thoughts and emotions are, leading to greater equanimity. Many find noting meditation helpful when dealing with racing thoughts or strong emotions because it provides structure while reinforcing mindfulness.

Additional Insights from Practitioners

People experimenting with dozens of meditation techniques emphasize the importance of exploration. Some discovered that certain practices, like mindfulness or breathwork, were more effective for stress relief, while others resonated with chanting or visualization. The key takeaway is that there is no single “best” meditation—consistency and finding what suits your lifestyle matters most. Even five minutes daily can create significant changes in focus, mood, and wellbeing.

Practical Tips for Success

• Start with short, consistent sessions of 5–10 minutes.

• Experiment with different techniques to discover what resonates.

• Find teachers / instructors you resonate with to receive guidance and receive answers to all your questions.

• Create a quiet, comfortable space for practice.

• Focus on consistency rather than perfection—progress comes with time.