Meditation techniques at a glance
| Technique | Best for | Time |
|---|---|---|
| 1. Breath awareness | Beginners, focus | 5–10 min |
| 2. Body scan | Tension, sleep | 10–20 min |
| 3. Mantra meditation | Busy minds | 10–20 min |
| 4. Sound (frequency) meditation | Anyone who finds breath focus hard | 5–15 min |
| 5. Loving-kindness (metta) | Compassion, relationships | 10 min |
| 6. Visualization | Goals, manifesting | 5–10 min |
| 7. Box breathing | Stress in the moment | 2–5 min |
| 8. Walking meditation | Restless energy | 10–20 min |
| 9. Noting | Overthinkers | 10 min |
| 10. Gratitude meditation | Mood, abundance | 5 min |
1. Breath awareness
Rest your attention on the feeling of breathing, at the nose or belly. When your mind wanders, return to the breath. Best for: beginners, focus.
2. Body scan
Move your attention slowly from the top of your head to your toes, noticing and softening each area. Best for: tension, sleep.
3. Mantra meditation
Silently repeat a word or short phrase, like “calm” or “I am here,” letting it anchor your attention. Best for: busy minds.
4. Sound (frequency) meditation
Focus on a steady tone. Notice its pitch and its gentle swell, and come back to it whenever you drift. Best for: anyone who finds breath focus hard.
5. Loving-kindness (metta)
Silently wish well to yourself, then a loved one, then a neutral person, then everyone: “May you be happy. May you be at ease.” Best for: compassion, relationships.
6. Visualization
Picture a goal as already achieved, in detail: where you are, what you see, how it feels. Best for: goals, manifesting.
7. Box breathing
Breathe in for 4, hold for 4, breathe out for 4, hold for 4. Repeat. Best for: stress in the moment.
8. Walking meditation
Walk slowly and notice each step: lifting, moving, placing. Keep your attention on your feet and the ground. Best for: restless energy.
9. Noting
When a thought or feeling appears, label it softly, like “planning” or “worry,” then return to the breath. Best for: overthinkers.
10. Gratitude meditation
Bring to mind three things you're grateful for and stay with each one for a few breaths. Best for: mood, abundance.
Which meditation technique should I try first?
Start with breath awareness or sound meditation for a week. If your mind is very busy, try mantra or noting. If you want to feel kinder or more connected, try loving-kindness. The best technique is the one you'll actually do daily.