I was wondering this morning about all the different types of meditation that one can try. Here’s a list of 25 styles of meditation that people around the world use for various reasons. At the end of each type is a link to a place you can visit to learn more and to try that style of meditation today.
Please note, inclusion on this list does not mean endorsement.
25 Meditation Types
1. Vipassana Meditation
Origination
Originated in India around 2,500 years ago. Rooted in Theravāda Buddhism.
Description
Practiced by observing bodily sensations, thoughts, and emotions without reacting to them. Often done in silence for long retreats (10 days+). One of the most popular types of meditations made popular by teachings of S.N. Goenka and books describing his practice.
Religious Connection
Part of Buddhism, especially Theravāda tradition.
Benefits
Increased awareness, mental clarity, emotional regulation, reduced stress and anxiety.
Goal
Insight into the nature of reality, non-attachment, ultimately enlightenment (nibbāna).
Where to Practice
- Dhamma.org Centers (Global, including India, USA, Thailand)
- Wat Suan Mokkh, Thailand has 10 day Vipassana retreats every month from the 1st of the month through the 11th.
2. Zen Meditation (Zazen)
Origination
Came from China (Chan Buddhism), then evolved in Japan as Zen.
Description
Sitting in silence, facing a wall, focusing on breath or “just sitting” (shikantaza). Some lineages use koans (paradoxical questions). Teachers give students koans as part of leveling up, so the teacher can see where the student is in terms of development along the path.
Religious Connection
Core part of Zen Buddhism.
Benefits
Stillness of mind, presence, deepened awareness, compassion, patience.
Goal
Direct experience of enlightenment (satori or kenshō).
Where to Practice
- San Francisco Zen Center, USA
- Eiheiji Temple, Japan
3. Mindfulness Meditation
Origination
Modern adaptation from Buddhist Satipatthāna practices. Popularized in the West by Jon Kabat-Zinn.
Description
Paying attention to the present moment, non-judgmentally. Focus is often on breath, body scan, life activities, sounds, or tastes.
Religious Connection
Secular version of Buddhist practice.
Benefits
Reduced anxiety, improved focus, emotional regulation, better sleep.
Goal
Stress reduction, mental clarity, emotional resilience.
Where to Practice
- Center for Mindfulness, UMass, USA
- Plum Village (Thich Nhat Hanh), France. Buddhist monk, Thich Nhat Hanh has produced some amazing books on the topic you can find here >
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4. Transcendental Meditation (TM)
Origination
Founded by Maharishi Mahesh Yogi in the 1950s, rooted in ancient Vedic tradition.
Description
Practiced by silently repeating a mantra twice a day for 20 minutes.
Religious Connection
Derived from Hindu Vedic tradition, but marketed as secular.
Benefits
Deep rest, reduced stress, improved focus, anxiety relief.
Goal
Transcend thought to reach a state of pure consciousness.
Where to Practice
5. Metta (Loving-Kindness) Meditation
Origination
Ancient Buddhist practice from the Pāli Canon.
Description
Silently repeat phrases like “May I be happy, may you be safe…” toward self and others.
Religious Connection
Buddhism, especially Theravāda.
Benefits
Increased compassion, reduced anger and anxiety, better relationships.
Goal
Cultivation of unconditional love and goodwill.
Where to Practice
6. Yoga Meditation (Dhyana)
Origination
India, described in the Yoga Sutras of Patanjali.
Description
Meditation is the 7th limb of 8 in classical yoga. Involves breath control, concentration, and absorption.
Religious Connection
Hinduism and later adapted in various yogic traditions.
Benefits
Calm mind, deep focus, emotional balance.
Goal
Union with the Self or the divine (Samadhi).
Where to Practice
- Sivananda Ashrams (India, Bahamas)
- Isha Yoga Center, India
7. Kundalini Meditation
Origination
Originates from ancient Indian tantric and yogic traditions.
Description
Combines breath, mantra, movement, and mudras to awaken latent spiritual energy.
Religious Connection
Hinduism and Sikhism (Yogi Bhajan’s Kundalini Yoga).
Benefits
Increased energy, heightened awareness, emotional healing.
Goal
Awakening Kundalini energy and expanding consciousness.
Where to Practice
- 3HO Kundalini Centers, USA and Europe
- Anandpur Sahib, India
8. Taoist Meditation
Origination
Ancient China, foundational to Taoist philosophy.
Description
Focuses on internal energy flow (qi), breathing, and visualization.
Religious Connection
Taoism
Benefits
Improved energy flow, health, emotional balance, spiritual insight.
Goal
Immortality (spiritual or symbolic), harmony with the Tao.
Where to Practice
- Wudang Taoist Martial Arts Academy, China
- Healing Tao Centers, Worldwide
9. Christian Contemplative Prayer
Origination
Early Christian mysticism, especially from Desert Fathers (3rd–5th century Egypt).
Description
Silent, wordless prayer—resting in God’s presence. Often uses sacred word (Centering Prayer).
Religious Connection
Christianity
Benefits
Spiritual grounding, peace, connection to God.
Goal
Union with God, inner transformation.
Where to Practice
- Contemplative Outreach, USA
- Taizé Community, France
10. Guided Meditation
Origination
Modern tool, inspired by multiple traditions, but presented in audio or visual formats.
Description
Led by a teacher or recording, walking the practitioner through imagery, relaxation, or themes.
Religious Connection
Usually secular, but depends on source.
Benefits
Relaxation, sleep aid, stress relief, emotional support.
Goal
Calm, self-discovery, behavior change.
Where to Practice
- Insight Timer App (Global)
- Headspace or Calm apps
11. Tibetan Buddhist Meditation
Origination
Developed in Tibet as a blend of Indian Mahāyāna Buddhism and native Bon practices, later codified in Tibetan schools like Nyingma, Kagyu, Gelug, and Sakya.
Description
Includes many methods—analytic meditation (contemplating topics like compassion or impermanence), visualization (like deity yoga), and mantra recitation (like Om Mani Padme Hum).
Religious Connection
Core to Tibetan Buddhism (Vajrayāna tradition).
Benefits
Develops insight, compassion, clarity, mental power, emotional stability.
Goal
Achieving full enlightenment and liberation from samsara.
Where to Practice
- Tushita Meditation Centre, Dharamsala, India
- Gampo Abbey, Nova Scotia, Canada
12. Qigong Meditation
Origination
Ancient Chinese practice with roots in Taoism, Traditional Chinese Medicine, and martial arts.
Description
Combines slow movement, breath work, posture, and focused intention. Includes still and moving meditations like Zhan Zhuang (standing meditation).
Religious Connection
Often secular today, but historically linked to Taoism and Buddhism.
Benefits
Boosts energy flow (qi), reduces stress, improves balance and immune function.
Goal
Energy cultivation, inner peace, health, longevity, and spiritual awakening.
Where to Practice
- Shaolin Temple Europe, Germany
- Emei Qigong School, China
13. Neurofeedback-Assisted Meditation
Origination
Modern science-based method that started in the 1960s, with big advances in brain-computer interface tech in the last 20 years.
Description
Sensors track brain activity (EEG), giving real-time feedback through sounds or visuals. Practitioners learn to adjust mental states to increase calm, focus, or enter meditative brainwaves.
Religious Connection
Totally secular—based in neuroscience and biofeedback.
Benefits
Increases focus, reduces ADHD symptoms, improves meditation depth, anxiety control, and stress resilience.
Goal
Train the brain for better states—calm, clarity, or deeper meditative absorption.
Where to Practice
- NeuroMeditation Institute, Oregon, USA
- Myndlift (Home-based neurofeedback coaching)
14. Sound Meditation (Nada Yoga, Sound Bath, etc.)
Origination
Has roots in Indian Nada Yoga, Tibetan practices, and indigenous rituals. Modern sound baths are a Western wellness adaptation.
Description
Meditating with sound—using singing bowls, gongs, tuning forks, chanting, binaural beats, or ambient recordings. Some traditions involve inner sound (nada) awareness.
Religious Connection
Roots in Hinduism, Buddhism, and tribal spirituality, but many modern versions are secular.
Benefits
Deep relaxation, nervous system reset, reduced anxiety, pain relief.
Goal
Stillness, expanded awareness, energy balancing, in Nada Yoga: union with divine sound.
Where to Practice
- Integratron – California, USA
- The Sound Healing Academy, UK
15. Chakra Meditation
Origination
Ancient Indian origin, from Tantric and Yogic traditions.
Description
Focuses on energy centers in the body (chakras), using breath, visualization, and sometimes mantra or color.
Religious Connection
Part of Hindu and some Buddhist schools.
Benefits
Energy balance, emotional healing, improved self-awareness and well-being.
Goal
Balance the body’s subtle energy system, activate spiritual growth or Kundalini energy.
Where to Practice
- Ananda Ashram, India
- Chakra Healing School, Bali (The Yoga Barn)
16. Mantra Meditation
Origination
Vedic and Tantric traditions in India. Adopted in Buddhism, Jainism, and Sikhism.
Description
Silent or vocal repetition of a sacred word or phrase (e.g. “Om”, “So Hum”, “Om Mani Padme Hum”). Can be tied to breath or mala beads.
Religious Connection
Hinduism, Buddhism, Sikhism—but also adapted into secular forms.
Benefits
Improves focus, calms the nervous system, boosts confidence, reduces stress.
Goal
Mental stillness, spiritual activation, focus, and divine connection.
Where to Practice
- Art of Living Centers (India and Global)
- Sivananda Yoga Retreats
17. Walking Meditation
Origination
Practiced in Buddhism for centuries, especially in Zen and Theravāda traditions.
Description
Slow, mindful walking with attention on each step, breath, or bodily movement. Done in silence and with full awareness.
Religious Connection
Buddhist origins, but now practiced in secular mindfulness settings.
Benefits
Grounding, reduces anxiety, builds mindfulness, especially useful for restless types.
Goal
Presence, awareness, integration of mindfulness into daily life.
Where to Practice
- Plum Village, France (Thich Nhat Hanh’s community)
- Insight Meditation Society, USA
18. Forest Bathing (Shinrin-Yoku)
Origination
Modern Japanese practice developed in the 1980s. Not exactly meditation, but overlaps heavily with mindfulness and nature-based contemplation.
Description
Slow, silent immersion in nature with full sensory awareness. No goal or destination—just being in the forest.
Religious Connection
Secular, though loosely inspired by Shinto and Zen principles.
Benefits
Reduces cortisol, boosts mood, immune function, attention, and well-being.
Goal
Reconnect with nature, reduce stress, reset the nervous system.
Where to Practice
- Japan’s certified Shinrin-Yoku trails
- ANFT (Association of Nature and Forest Therapy) guides worldwide
19. Labyrinth Meditation
Origination
Christian mystic tradition, dating back to 12th century Chartres Cathedral in France. Similar practices found across cultures.
Description
Slow, mindful walking through a labyrinth pattern—usually symbolic of a spiritual journey inward and back out.
Religious Connection
Christian, but also used in secular and interfaith spiritual spaces.
Benefits
Insight, calm, clarity, grief processing, inner peace.
Goal
Reflective spiritual journey, release, renewal, connection to self or God.
Where to Practice
- Grace Cathedral Labyrinth, San Francisco, USA
- Veriditas Labyrinth Programs (Global)
20. Breath-Focused Meditation (Pranayama, Tummo, Buteyko, etc.)
Origination
- Pranayama – India, part of classical Yoga tradition
- Tummo – Tibetan Buddhist Vajrayāna
- Buteyko – Russia, developed by Dr. Konstantin Buteyko in the 1950s
Description
All focus on controlling the breath to shift the mind-body state. Pranayama includes rhythmic breathing, holds, and nostril control. Tummo is an advanced heat-generating breath combined with visualization. Buteyko emphasizes nasal breathing and CO2 balance.
Religious Connection
- Pranayama – Hinduism/Yoga
- Tummo – Tibetan Buddhism
- Buteyko – Secular, medical
Benefits
Energy regulation, nervous system balance, stronger concentration, reduced anxiety, physical resilience.
Goal
- Pranayama – control prana/life force, prepare for deep meditation
- Tummo – awaken inner heat and spiritual transformation
- Buteyko – heal respiratory issues, increase calm and clarity
Where to Practice
- Kaivalyadhama Yoga Institute, India
- Inner Fire Retreats (Tummo), Netherlands
21. Christian Meditation (Rosary, Hesychasm, Centering Prayer)
Origination
Early Christian monastic traditions – desert fathers (Egypt, Palestine, Syria).
Rosary developed around the 13th century. Hesychasm comes from Eastern Orthodox mystics.
Description
- Rosary – Repetition of Hail Marys with meditative focus on life of Christ
- Hesychasm – Repeating the “Jesus Prayer” in stillness: “Lord Jesus Christ, Son of God, have mercy on me”
- Centering Prayer – Wordless prayer with sacred word focus
Religious Connection
Deeply Christian (Catholic, Orthodox, and some Protestant contemplative practices)
Benefits
Inner peace, spiritual connection, humility, emotional healing, deepening faith.
Goal
Union with God, surrender, divine presence
Where to Practice
- Mount Athos, Greece (Orthodox Hesychasm)
- Contemplative Outreach (Centering Prayer), USA & online
22. Stoic Contemplative Practice
Origination
Ancient Greece and Rome – Stoic philosophers like Marcus Aurelius, Seneca, Epictetus
Description
Daily reflection on core Stoic ideas—mortality (memento mori), virtue, self-discipline, fate, and how to act with reason over emotion. Journaling, morning intentions, and evening reviews are common methods.
Religious Connection
None – philosophical, secular
Benefits
Emotional strength, clarity, resilience, wisdom under pressure
Goal
Live with virtue, rational clarity, and peace regardless of external chaos
Where to Practice
- Modern Stoicism courses (online)
- The College of Stoic Philosophers (USA)
23. Sufi Dhikr (Remembrance Meditation)
Origination
Islamic mysticism (Sufism), from 8th century onward across Middle East and Central Asia
Description
Chanting or silently repeating names of God (like “Allah”, “Ya Hayy”, “Ya Quddus”) often with rhythmic movement, breath, and music (like whirling or drumming in some orders).
Religious Connection
Deeply Islamic, Sufi branch
Benefits
Joy, peace, love, divine connection, emotional cleansing
Goal
Union with God (tawhid), ego transcendence, purification of the heart
Where to Practice
- Mevlevi Order gatherings, Turkey
- The Threshold Society (UK & USA)
24. Nature-Based Indigenous Practices
Origination
Worldwide – Native American, Aboriginal, Amazonian, African, and Arctic cultures each have unique contemplative and spiritual practices.
Description
Ceremonial or solitary time in nature—vision quests, fire watching, water gazing, earth-sitting, fasting in solitude. Often guided by elders or shamans, with strict protocols.
Religious Connection
Spiritual, tied to animism and local cosmologies—often sacred, never secular
Benefits
Healing, purpose clarity, connection to nature and ancestry, personal transformation
Goal
Guidance from spirit/nature, rite of passage, soul integration
Where to Practice
- School of Lost Borders (USA)
- Canadian Vision Quest (First Nations-guided programs)
25. Biofeedback and VR-Guided Meditation
Origination
Developed in the 20th century by neuroscientists and psychologists, merged with tech innovations in the 2000s
Description
Sensors track your brainwaves, heart rate, or breath—visual/audio feedback helps you learn to calm yourself. VR meditation uses immersive nature scenes or guided visualizations to shift mental states.
Religious Connection
None – purely secular, science-based
Benefits
Reduces stress, enhances focus, trains emotional regulation, supports ADHD and anxiety
Goal
Self-regulation, enhanced meditation, improved mental performance
Where to Practice
- Muse Neurofeedback (at home & clinics)
- TRIPP VR Meditation App (Oculus, PS VR)