Types of Meditation: Finding the Practice That Works for You

The best technique is the one that feels like home.

Meditation is one of those practices that sounds simple, and in many ways, it is. At its heart, meditation is simply giving yourself permission to pause. It’s the moment you put down the endless stream of thoughts, to-do lists, and worries, and choose instead to rest inside your own body for a little while.

In our world of constant motion, this pause can feel uncomfortable at first. We’re so used to doing that simply being can seem like a waste of time. But when we intentionally step back from the noise, something shifts. The mind softens. The breath deepens. The body remembers what calm feels like.

Meditation doesn’t have to look a certain way. You don’t need incense, a cushion, or hours of silence. You can meditate in your garden, in your car before school pickup, or lying in bed before you fall asleep. The real magic of meditation is that it meets you where you are, you just have to give it your attention.

When you meditate, you’re retraining your brain to rest and regulate. You’re showing your nervous system what it feels like to be safe, still, and unhurried. Over time, that practice becomes a kind of homecoming. It's a return to yourself that helps you handle life with more steadiness and ease.

The following are a few common types of meditation that I often recommend trying. None is “better” than another. What matters most is that you find one that feels natural for you. Think of them as tools in a basket: each one useful in its own season or mood.

1. Focused Attention

This is one of the simplest and most widely used meditation techniques. The idea is to choose one point of focus, most often your breath, and gently bring your awareness back to it whenever your mind wanders.

Try this: Sit comfortably, close your eyes, and notice the rhythm of your breathing. Don’t change it, just observe. Feel the cool air entering through your nose and the warmth as it leaves. Every time your thoughts drift (and they will), bring your focus back to the breath. That gentle returning is the practice. Over time, it helps train your mind to find stillness more easily.

2. Visualisation

If you find focusing on the breath difficult, visualisation can be a soothing alternative. Here, you use your imagination to create a calming mental picture or scenario. It might be a peaceful forest, a glowing light at your heart, or even a memory of a safe place.

Visualisation can help shift your emotional state and anchor you in feelings of peace, confidence, or love. It’s also a wonderful tool for manifestation work and picturing your intentions as if they already exist. By combining mindfulness with imagery, you teach your mind to rest in possibility rather than worry.

3. Resting Awareness

This style of meditation is less about focusing on something and more about letting everything be as it is. There’s no goal, no technique, and no effort to control the mind. You simply sit in awareness, noticing whatever arises — sensations, sounds, thoughts — without judgment or attachment.

Resting awareness is like floating on water. You’re not trying to swim or reach anywhere; you’re allowing yourself to be held. It can be deeply restorative, especially if you’re recovering from burnout or illness and need a form of rest that nourishes both body and mind.

4. Reflection

Reflection meditation invites curiosity into your practice. You might begin by asking yourself a question such as, “What do I need most right now?” or “What am I avoiding feeling?” Then, instead of answering with logic, simply listen. Notice what sensations or emotions arise in your body as you hold the question gently in your awareness.

This practice builds emotional literacy and self-trust. It helps you tune into the quiet voice beneath the noise, the part of you that already knows what you need.

5. Sound Bath Meditation

Sound baths use vibrations from bowls, gongs, chimes, or even recorded tones to help calm and focus the mind. The sound waves resonate through the body, releasing tension and promoting a meditative state without requiring conscious effort.

For people who struggle with silence or an overactive mind, sound bath meditation can feel incredibly grounding. The sound gives your mind something to rest on, creating a bridge between outer vibration and inner stillness.

Making Meditation Your Own

However you choose to meditate, remember that consistency matters more than duration. Five minutes of sincere presence each day can be more powerful than an hour once a week.

Try experimenting with different times of day or settings, eg: a walk at sunrise, a cup of tea before bed, a quiet moment after journaling. Create a small ritual around it: light a candle, hold a crystal, wrap yourself in a blanket, or sit in your garden with bare feet on the earth. These little gestures signal to your body, It’s time to rest.

The best meditation practice isn’t the one that looks perfect on social media. It’s the one that feels doable in the middle of your real life. The one that reminds you, gently and consistently, that peace isn’t something you have to earn, it’s something you can return to at any moment.

So take a breath. Sit quietly. Listen for that space between thoughts.That’s where you’ll find yourself waiting.