There are hundreds of meditation techniques, and the variety can be confusing for beginners. Should you focus on the breath, repeat a mantra, scan the body, or simply sit in silence? This guide explains the main types of meditation, what each one trains, and how to choose the one that suits you.
Contents
- Two big families of meditation
- Ten common types of meditation
- Guided or silent meditation?
- How to choose a technique
- Frequently asked questions
Two big families of meditation
Almost all techniques belong to one of two broad families, or combine them:
- Focused attention. You place attention on one object, such as the breath, a sound, a word or a sensation, and return to it whenever the mind wanders. This trains concentration and calm.
- Open awareness. You do not hold on to any object, but observe whatever appears: thoughts, sounds, feelings, sensations. This trains a spacious, non-reactive awareness.
Most beginners start with focused attention and gradually add open awareness. Read our beginner’s guide to meditation for a simple practice that combines both.
Ten common types of meditation
1. Breath meditation
Attention rests on the natural flow of the breath, at the nostrils, chest or belly. Simple, always available and ideal for beginners.
2. Mindfulness meditation
Observing present-moment experience, such as breath, body, sounds, thoughts and emotions, without judgement. Popular in secular programmes. Read What Is Mindfulness?
3. Body scan
Slowly moving attention through the body from head to toe, noticing sensations. Helps reconnect with the body and release tension.
4. Mantra meditation
Silently repeating a word, sound or phrase. The repetition gives the mind a gentle anchor. Transcendental Meditation is one well-known form.
5. Loving-kindness (metta)
Cultivating feelings of goodwill towards yourself and others, often using phrases such as “May you be happy”. Opens the heart and softens judgement.
6. Visualisation
Imagining an image, place or light. Strictly speaking, it uses imagination rather than pure awareness, but it is a common entry point.
7. Walking meditation
Slow, attentive walking, feeling each step. Excellent when sitting is difficult, or as a complement to sitting practice.
8. Zen (zazen)
Sitting with an upright posture, often facing a wall, either counting breaths or “just sitting” in open awareness. Emphasises posture and discipline.
9. Self-inquiry
Turning attention back to the sense of “I” with the question “Who am I?”. A direct practice from non-dual traditions. Read What Is Non-Duality?
10. Stillness meditation
Resting in quiet awareness itself, beyond any particular technique. Thoughts and sounds come and go in a deep inner silence. Read How to Practice Stillness.
Guided or silent meditation?
- Guided meditation means following a voice, live or recorded, that leads you through the practice. It is ideal for beginners, for learning new techniques, and for days when focusing alone is hard.
- Silent meditation means practising on your own, perhaps with a timer. It allows you to go deeper and become independent of external support.
A good approach is to learn with guidance and gradually practise more in silence. Group sessions with a live instructor combine the benefits of both: guidance, the energy of a group and the chance to ask questions.
How to choose a technique
Ask yourself:
- What is my main goal? Calm and concentration: start with breath or mantra meditation. Self-understanding: mindfulness or self-inquiry. Openness and kindness: loving-kindness. Inner silence: stillness meditation.
- What feels natural? If sitting still is very hard, try walking meditation or a body scan first.
- Can I practise it every day? The best technique is the one you will actually do regularly.
- Is there guidance available? Learning from an experienced instructor makes almost any technique work better.
And one important rule: once you have chosen a technique, give it at least a few weeks before switching. Depth comes from consistency, not from variety.
Practise with Giving School
At Giving School, practice combines several approaches into one system: work with the body, breathing, attention and stillness, guided by experienced instructors.
- Practice of Stillness Online — weekly guided practice, online.
- Practice of Stillness in Riga — weekly sessions in person.
- Foundations Retreat — a residential retreat in Latvia where you learn several meditation techniques in depth.
Frequently asked questions
What is the easiest type of meditation for beginners?
Breath meditation is usually the easiest place to start: it needs no special knowledge and the breath is always with you.
Which type of meditation is the most effective?
There is no single best technique. The most effective one is the one that suits your goal and that you practise regularly, ideally with guidance.
Can I combine different types of meditation?
Yes. Many practices combine focused attention and open awareness, or start with breathing and end in stillness. Just avoid switching randomly every day.
How long should I meditate?
Start with 5–10 minutes a day and gradually extend to 20 minutes or more. Regularity matters more than duration.