Meditation has been practiced for centuries across cultures and traditions, evolving into numerous techniques. The earliest references date back to the ancient Indian texts, like the Upanishads and the Mahabharata. An early Shaivite text called the Vigyan Bhairav Tantra, believed to have been written around the 7th century CE, briefly presents around 112 Tantric meditation methods (yuktis) or centering techniques (dhāraṇās) in a discourse between Bhairava and Bhairavi (believed to be Shiva and Parvati).
In ancient China, the teachings of Daoism, often associated with the sage Laozi, focused on harmonizing with nature, often incorporating breathwork, stillness, and movement (like Qigong) to achieve balance and clarity.
In India, practices like Dhyāna (or Jhāna in Pali) emerged, centered on training the mind and cultivating deep stillness. Zen Buddhism in Japan further developed Dhyāna, with its Zazen practice becoming a core element of spiritual life.
Further East, Vajrayana meditation in Tibet blended ancient Indian Tantric traditions with Tibetan Buddhism, offering a unique approach involving mantra repetition, visualization, and ritual practices to connect with the divine and transform the mind. In Southeast Asia, practices rooted in Theravada Buddhism, has become one of the most practiced forms of meditation. Focused on cultivating insight into the impermanent nature of existence.
Though each culture shaped its approach, the underlying purpose remained universal: to deepen awareness, seek clarity, and return to the present moment. In this blog, we will explore different types of meditation techniques, each offering its own distinctive approach to awareness.
Explore Different Types of Meditation Techniques
Each of the types of meditation has its own unique focus points and benefits, guiding you on a personal journey of inner peace and clarity.
1. Breathing / Anapanasati meditation - Anapanasati is one of the most foundational techniques among the different types of meditation. Rooted in Buddhist teachings, Anapanasati, which means "mindfulness of breathing," invites you to focus on the breath—each inhale and exhale—as a way to clear the mind and cultivate stillness.
Its simplicity is its strength; by centering your awareness on your breath, you can easily connect with the present moment, deepen awareness, and foster inner peace. It is often practiced before different types of meditation techniques as a warm-up routine.
Here is a short Anapanasati meditation that you can try to focus on your breath.
2. Vipassana meditation - Among the different types of meditation, Vipassana stands out for its depth and transformative impact. Derived from the Pali language, "Vipassana" translates to "insight" or "to see things as they are." This meditation technique focuses on observing your inner and outer realities without judgment. Whether it's emotions, thoughts, bodily sensations, or external events, Vipassana encourages you to simply notice these experiences as they arise and pass away.
Vipassana teaches us to take a step back, watch every experience from a distance and ground ourselves in non-judgmental awareness (in the Drashta bhav). The essence of Vipassana lies in understanding the impermanence of all experiences, fostering a profound sense of calm and detachment. With regular practice, it helps dissolve mental barriers, cultivate clarity, and embrace life with equanimity, paving the way for deep inner peace and resilience.
There are slight variations in the way Vipassana is taught in different traditions. Some teach it as structured body-scan and some with greater flexibility to observe any experience that comes up in the moment. There may be variation in the technique but the essence remains the saying i.e. “to see things as they are” to realize the true nature of ourselves and experiences.
It is believed that the Buddha himself practiced Anapanasati and Vipassana to achieve enlightenment.
Try this Vipassana meditation to reconnect with your authentic self and experience the profound stillness that lies within.
3. Mantra meditation - Mantra meditation is one of the most vital practices among the different types of meditation. Rooted in ancient traditions like Hinduism and Buddhism, this technique involves the repetition of a sacred word, phrase, or sound—known as a "mantra." These mantras, often in Sanskrit, Tibetan, or other languages, hold profound spiritual significance and are used to focus the mind, calm the body, and anchor you in the present moment.
The power of mantra meditation lies in the vibrations it creates within, helping to center the mind and quiet mental chatter. By repeating the mantra, you shift your attention away from distractions and into a state of heightened awareness and tranquility. Among the different types of meditation, this practice uniquely blends sound and mindfulness to foster inner peace, mental clarity, and a deeper connection to self. Not only does it bring peace and clarity, but it also helps spirituality to grow, making it a transformative tool for personal and spiritual growth.
You can try this meditation that can help you experience deeper peace, energy and silence.
4. Body Scan meditation - Body Scan meditation is one of the most grounding practices among the different types of meditation. It is a practice that directs your awareness inward, helping you connect deeply with your body and the present moment. In this technique, you systematically or randomly scan your body, starting from your head and moving down to your toes, paying attention to every sensation, tension, or discomfort. The power of Body Scan meditation lies in its ability to bring mindfulness to the physical self. Over time, Body Scan meditation fosters awareness and self-compassion, nurturing a more harmonious relationship between the body and mind.
Try this Body scan meditation to help you release tension and stress from different sections of your body.
5. Chakra meditation - The word "Chakra" comes from Sanskrit, meaning "wheel" or "disk," symbolizing the spinning energy centers. Rooted in ancient yogic practices, it centers around the belief that the body has seven primary energy centers, or chakras, each linked to specific physical, emotional, and spiritual aspects of our lives. When these chakras are aligned and free from blockages, energy flows smoothly, fostering well-being and harmony.
Chakra meditation involves focusing on each energy center, beginning with the root chakra at the base of the spine and moving upward to the crown at the top of the head. Using techniques like visualization, sound, or mantras, you can activate and balance each chakra, clearing away stagnant energy that might cause emotional or physical discomfort. The practice encourages a deep sense of connection to yourself, helping you navigate life with greater clarity, confidence, and peace. This imparts spiritual growth, energy, and healing.Try this Chakra meditation to awaken your energy centers.
6. Gibberish Meditation - Named after an enlightened Sufi master, Jabbar, and created and popularized by OSHO, Gibberish meditation is one of the most unique and liberating practices among the different types of meditation. Gibberish means words that have no meaning. It encourages the release of mental blocks by inviting the practitioner to speak or vocalize sounds without meaning. This process helps bypass the rational mind, creating space for emotional release and greater liberation.
The practice is simple yet powerful. Sit comfortably, focus on your breath to warm-up, and start speaking or making sounds that come to you naturally—without trying to form words or sentences. The goal is to let go of control and allow the sounds to flow freely, helping to clear the mind and access deeper layers of consciousness. Gibberish meditation is often used as a way to release pent-up emotions, reduce stress, and quiet the thinking mind. Many practitioners find it liberating, as it helps them tap into an unfiltered, raw expression of self. It’s a practice of surrender, where you allow yourself to be free from judgment, structure, and expectations. Usually each session of Gibberish meditations is followed by moments of silence, so one can reflect on the rediscovered clarity.
Practice Gibberish meditation to help you clear your mind.
7. Qigong Meditation - Qigong meditation is one of the different types of meditation that combines controlled breathing, gentle movements, and focused attention to balance the body’s vital energy, or "Qi." Rooted in traditional Chinese healing practices, Qigong aims to enhance physical, mental, and spiritual health by ensuring the free flow of energy throughout the body’s meridians.
The practice of Qigong meditation begins with focused breathing, where practitioners inhale deeply and exhale slowly, bringing attention to the breath as it moves through the body. The breath is synchronized with slow, flowing movements that gently stretch and relax the body. These movements are deliberate and purposeful, designed to activate and direct the Qi within the body. Qigong is known to improve circulation, reduce stress, enhance vitality, and promote mental clarity.
8. Sound Meditation - Among the many different types of meditation, sound meditation stands out for its impact. Rooted in traditions like Tibetan and Vedic therapy, this meditation uses vibrational frequencies to bring harmony to the mind and body. Instruments such as singing bowls, gongs, and tuning forks generate sound waves that align with the body’s natural energy centers, or chakras, promoting balance, releasing stress, and creating an immersive meditative experience. Modern research has begun to validate these age-old practices, with studies showing that sound can lower anxiety, synchronize brainwaves, and support overall well-being.
It begins with focusing on the soundscapes produced by these instruments. As their vibrations resonate through your body, they not only calm the nervous system but also help shift your brain into a theta state, a meditative frequency associated with creativity, relaxation, and introspection.
You can try this sound meditation on Idanim to heal your anxiety.
9. Yoga Nidra - Among the many different types of meditation,Yoga Nidra, often called "yogic sleep," is the most relaxing practice. It is a deeply restorative meditation practice that guides the mind into a state of conscious awareness between wakefulness and sleep. Remarkably, 30 minutes of Yoga Nidra is said to provide the restorative equivalent of six hours of sleep.
The practice begins with lying down in Savasana (corpse pose), where the body is fully supported and relaxed. Through a structured process, the mind is guided to progressively withdraw from external distractions. This is often achieved by focusing on breath awareness, body scans, and visualizations. Yoga Nidra offers more than relaxation; it bridges the conscious and subconscious realms, promoting healing, reducing stress, and enhancing creativity.
Try this Yoga Nidra meditation to relax your mind and body
10. Loving-Kindness Meditation - Among the different types of meditation, Metta Meditation, also known as Loving-kindness Meditation, is a heart-centered practice that cultivates unconditional love and compassion. Rooted in ancient Buddhist teachings, Metta is part of the Four Brahmaviharas, or the "Four Divine Abodes," which also include Karuna (compassion), Mudita (sympathetic joy), and Upekkha (equanimity). Together, these practices aim to elevate the mind and foster harmonious relationships with oneself and others.
In Metta Meditation, you begin by generating kind and loving thoughts toward yourself. Gradually, this loving energy is extended to others—first to loved ones, then to neutral individuals, and even to those with whom you might have conflicts. The goal is to cultivate a heart filled with unconditional love and compassion for all beings.
Reduce negative emotions like anger or resentment, and strengthen feelings of connection with others with a short Metta practice.
11. Visualization Meditation Among the many different types of meditation, Visualization Meditation is a powerful practice that uses the mind’s ability to create vivid mental images for healing, relaxation, and achieving goals. This technique is based on the idea that the mind and body are deeply connected. By visualizing positive outcomes, you can guide your body and mind towards those desired results.
In Visualization Meditation, you use your imagination to form clear and detailed mental pictures. You may picture healing energy moving through your body, imagine reaching a personal goal, or visualize a peaceful state of mind. By focusing your mind on positive imagery, you can manifest your desires and support your emotional and physical well-being.
Try Visualization Meditation now to experience relaxation and clarity.
Which Type of Meditation is Right for You?
With so many different types of meditation available, it can be daunting to know where to begin. But the beauty of meditation is that there is no single "right" or "wrong" way. Some practices may speak to your soul immediately, while others may require time and patience. The key is consistency. Approach each practice with certain qualities. Notice how each practice makes you feel, and pay attention to the subtle shifts in your thoughts and emotions. Over time, you'll begin to understand which types of meditation align best with your needs and bring you the most peace.
Start to shortlist the ones that feel most comfortable and beneficial. Remember, meditation is a dynamic experience. Even if you settle on one practice to incorporate into your routine, each session may feel different; sometimes calm and soothing, other times more insightful or challenging. Trust the process, and approach your meditation practice with an open heart. The more consistently you engage with a practice, the deeper it becomes, guiding you to profound clarity and inner peace.
Discover different types of meditation with Idanim,100% free meditation app from India. Practice LIVE and guided meditations in Hindi and English. Idanim helps people start & deepen their meditation, mindfulness, & spiritual journey for inner peace, joy, and emotional well-being. The app offers a diverse range of over 1,000 guided meditations, chants, Pranayama exercises, and other mindfulness practices by globally renowned monks, teachers, and experts. It enables users to cultivate self-awareness, reduce stress, and lead healthier lives. Idanim is available on Google Play and App Store and has become a global app dedicated to empowering individuals with mindfulness and self-care practices.
