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8 types of meditation - which one should you choose?


When choosing meditation for yourself, it is worth succumbing to the first feeling - often the most beneficial technique, the most needed at a given moment, attracts as if it were calling a person.

Don't worry that any meditation technique will be perfect. Choose the one that is most comfortable for you at the moment.

There is no test that can tell you which meditation is best for you. All you can do is try out all the techniques and choose the one that suits you best. Meditation coaches and teachers also advise you to follow your heart. As naive as this may sound, the point is not to think long and analyze all the pros and cons of a particular type of meditation. Surrender to the first feeling - perhaps your mind will tell you what it needs at the moment.

Visual meditation

It facilitates concentration, helps to slow down the course of thoughts, and prepares for important mental work. Especially recommended for students.

You will need a white piece of paper with a black dot in the center. Stick the paper on the wall or on a computer monitor at eye level. Sit comfortably with your spine straight. Relax your shoulders and look at the black dot. Try to stare at it, rarely blinking your eyes. Don't hold your breath, try to breathe freely. The dot size may vary, but this is only an optical illusion. The most important thing is that the attention is focused on one point. You will feel your thoughts slow down and your mind will calm down.


Mindfulness is one of the most widespread meditation techniques - especially in the West. Sometimes we may also come across the term "mindfulness training" or "mindfulness meditation." It consists of developing in the meditator the habit of controlling his own thoughts. Thanks to regular training, we will feel more aware of our body and mind.

To begin mindfulness meditation, sit comfortably and breathe calmly. Try to focus fully on each inhalation and exhalation. At first, you will have a lot of thoughts in your head, but let them slowly go. Every time you find yourself wandering somewhere in the hustle and bustle of your thoughts, go back to observing your breath. You will soon understand that the thoughts that swirl in your head will just fly away - like clouds in the sky.

Regular practice of mindfulness can be an effective remedy for stress. You will also feel that you are starting to control yourself and your emotions to a much greater extent.


The name Ho'oponopono identifies a Hawaiian healing technique with very ancient roots. Over time, it turned into a kind of meditation. Like transcendental meditation, it is practiced by chanting a mantra (which in this case is only one) and is used to heal inner wounds, practice the art of forgiveness, and find harmony with the soul.

Walking meditation

Walking meditation was invented by the Buddha himself during the forty-year awakening while walking barefoot in various regions of India. This meditation, as the name implies, is practiced while walking and allows us to clear our mind of unnecessary thoughts while physically moving our body, helping us reach our destination with a much clearer mind than our starting point. It serves to discipline the mind, reorganize thoughts and help us find peace in our daily movement.

Spiritual meditation

If you are a believer, prayer can also be your meditation. By focusing on the words you are saying, you will feel that you are drawing closer to God - and in him, you will find support and answers to the questions that are hidden deep in your thoughts.

Spiritual meditation can have the same effects as other forms and types of meditation.

Heart meditation

Sit up straight and relax your shoulders. Take a few deep breaths and long exhales. After two minutes, turn your attention to the center of the chest (seat of the heart chakra, the energetic center of the heart, the feeling of love and joy). Breathe "towards" this place. Feel how pleasantly warm it becomes with each breath. If you feel any tension, let your breathing loosen it. Now imagine a beautiful pink flower in the center of your chest. The color becomes more and more vivid with each breath. Watch as the pink rays of life-giving energy emanating from the center of this flower begin to illuminate your entire body: from the top of your head to your toes. Feel this energy of love fill you up - now every cell in your body - your nervous system is regenerating and your body is relaxing.

Feeling focused meditation - Vipassana

In this technique, the most important thing is to focus on our emotions so that we can get to the bottom of our existence. When practicing Vipassana meditation, the most important thing is to concentrate on the abdomen.

However, this is not a technique recommended for people who are starting their adventure with meditation. In Vipassana, the meditator must be fully aware of the emotions flowing through the body. It is also necessary to be fully focused and to be able to precisely name and recognize emotions.

Kundalini meditation

It is a very complex meditation technique with the ultimate goal of awakening Kundalini energy, which is a form of energy coiled around the base of our spine. Each Kundalini session focuses on a specific chakra and aims to awaken or highlight its benefits.

By awakening the Kundalini energy, we obtain full self-realization and deep joy that flows from within.

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