17 Different Types of Meditation
and how to de-stress with each.
There are two types of people in this world: those who think meditation is the answer to everything and those who roll their eyes so hard at the word “mindfulness” that they see their own brain. If you’re here, I’m guessing you’re somewhere in between. You know meditation probably works, but sitting still and “focusing on your breath” sounds like a fast pass to falling asleep—or spiraling into a mental replay of every embarrassing thing you’ve ever done. Good news: meditation isn’t one-size-fits-all. There are 17 different types of meditation that cater to the unique ways you sabotage your peace. Yes, seventeen. If you’ve been avoiding meditation because it feels like homework, it’s time to find a version that fits your type of chaotic energy. Let’s dive into these meditative flavours, complete with which emotional handicaps they’re perfect for and how they can keep you from losing your mind the next time you’re stuck in traffic.
1. Mindfulness Meditation
Best for: The overthinker who lives in the past and future simultaneously.
What it is: The OG of meditation. Sit down, focus on your breathing, and notice the present moment without judgment. Sounds easy, but for overthinkers, it’s like asking a squirrel to calm down in a forest full of nuts.
Why it works: Mindfulness meditation helps you realize that most of your worries are imaginary monsters. You’re basically training your brain to chill out and stop planning fake arguments with your boss.
2. Body Scan Meditation
Best for: The person who’s convinced their shoulder tension is a harbinger of doom.
What it is: Lie down and slowly bring awareness to different parts of your body, from your toes to your head. It’s like mentally turning yourself into a Google Earth map, zooming in on every detail.
Why it works: This practice reminds you that your body exists outside of your mind. It’s also great for hypochondriacs who need to differentiate between “I’m sore” and “I’m dying.”
3. Loving-Kindness Meditation (Metta)
Best for: Anyone harbouring a grudge since 2008.
What it is: You send good vibes to yourself, your loved ones, neutral people (like the mail carrier), and even your enemies. Yes, even Karen from the PTA.
Why it works: Holding onto anger is like drinking poison and expecting the other person to die. This meditation forces you to unclench your emotional fists, which is weirdly liberating.
4. Transcendental Meditation
Best for: The busy bee who needs structure.
What it is: You sit down twice a day for 20 minutes and silently repeat a mantra, like a secret password to inner peace.
Why it works: The repetition of a mantra helps drown out the background noise of your brain, which is constantly buzzing like a broken fridge. Plus, the structure appeals to anyone who thrives on rules.
5. Walking Meditation
Best for: The person who can’t sit still even if their life depends on it.
What it is: Walk slowly and intentionally, paying attention to the movement of your feet, your surroundings, and your breath.
Why it works: It turns your aimless wandering into a moving meditation. It’s especially great if you’ve got energy to burn but still want to calm your mind.
6. Visualization Meditation
Best for: The dreamer who needs a mental escape.
What it is: Close your eyes and visualize a peaceful place, like a beach, a forest, or a world where laundry folds itself.
Why it works: Your brain doesn’t know the difference between imagination and reality, so creating a mental paradise can actually calm your nervous system.
7. Breath Awareness Meditation
Best for: Anyone who breathes like a panicked pufferfish.
What it is: Focus on the sensation of your breath as it enters and leaves your body. No fancy techniques, just breathing like a human.
Why it works: Shallow breathing triggers your fight-or-flight mode. Deep, intentional breathing tells your brain, Hey, we’re not being chased by a lion right now. Relax.
If you’ve been avoiding meditation because it feels like homework, it’s time to find a version that fits your type of chaotic energy.
8. Zen Meditation (Zazen)
Best for: The minimalist who likes things simple but profound.
What it is: Sit in a specific posture and focus on your breath and being present. No frills, no chanting, just you and the void.
Why it works: Zen meditation strips away distractions, forcing you to confront your thoughts without judgment. It’s like cleaning out your mental junk drawer.
9. Yoga Nidra
Best for: The exhausted human who’s one more email away from a breakdown.
What it is: Lie down and listen to a guided meditation that takes you to the edge of sleep without crossing over.
Why it works: It’s like a nap for your soul. Yoga Nidra calms your nervous system and helps you rest without actually falling asleep.
10. Chakra Meditation
Best for: The spiritually curious who love a good rainbow metaphor.
What it is: Focus on the seven chakras (energy centers in your body) and imagine them glowing with different colours.
Why it works: Whether or not you believe in chakras, the act of focusing on different parts of your body can balance your mind and emotions.
11. Sound Bath Meditation
Best for: The music lover who finds peace in vibrations.
What it is: Lie down and let the soothing sounds of gongs, bowls, or chimes wash over you.
Why it works: Sound waves resonate with your brainwaves, nudging them into a calmer state. It’s like hitting the reset button on your mental playlist.
12. Mantra Meditation
Best for: The wordsmith who finds comfort in repetition.
What it is: Silently or audibly repeat a word or phrase that resonates with you, like “peace” or “I am enough.”
Why it works: The mantra acts as an anchor, keeping your mind from drifting into the Bermuda Triangle of worries.
13. Vipassana Meditation
Best for: The deep thinker who wants to understand their mind.
What it is: Observe your thoughts and sensations without reacting to them. It’s like watching your brain on a nature documentary.
Why it works: Vipassana teaches you to accept things as they are, which is a relief for anyone who’s tired of fighting reality.
14. Focused Attention Meditation
Best for: The distracted multitasker.
What it is: Choose one thing—your breath, a candle flame, or even a piece of chocolate—and focus on it entirely.
Why it works: It trains your brain to concentrate, which is a rare skill in the age of constant notifications.
15. Progressive Relaxation
Best for: The tension hoarder who wears stress like a badge of honour.
What it is: Tense and then relax each muscle group, starting from your toes and working up to your head.
Why it works: Physically releasing tension helps signal to your brain that it’s okay to chill out.
16. Tonglen Meditation
Best for: The empath who feels everyone else’s pain.
What it is: Breathe in suffering (yours or others’) and breathe out compassion and relief.
Why it works: It sounds counterintuitive, but focusing on compassion can actually make you feel lighter and more connected.
17. Gazing Meditation (Trataka)
Best for: The visual learner who likes a focal point.
What it is: Stare at a fixed object, like a candle flame or a mandala, until your mind quiets down.
Why it works: Gazing meditation gives your overactive brain something to focus on, creating space for calm.
Final Thoughts
Meditation isn’t about emptying your mind—it’s about finding a method that resonates with your life and energy. Whether you’re a perfectionist, an overthinker, or someone who just needs a break, there’s a type of meditation out there for you.
So grab a candle, put on a sound bath playlist, or just breathe like you mean it. Your peace of mind is worth it—even if it starts with a little chaos. So besties, make your self care goal this week to uncover which one of these 15 types of meditation feels aligned to what you need. So until we catch up next week, you know the drill: be kind to yourself and those around you!
