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What is the best type of meditation?

Medically reviewed by Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS — Written by Zawn Villines on December 22, 2017

Types

How long does it take?

How often to meditate

Tips

Takeaway

Meditation offers time for relaxation and heightened awareness in a stressful world where our senses are often dulled. Research suggests that meditation has the potential for more than just temporary stress relief.

Educators, spiritual leaders, and mental health experts have developed dozens of forms of meditation. The variety suggests there is a form of meditation to suit most people, regardless of personality or lifestyle.

For someone who meditates, the practice offers a chance to improve physical wellbeing, as well as emotional health. However, there is no “right way” to meditate, meaning people can explore the different types until they find one that works for them.

Explanation:

Fast facts on types of meditation:

Within each type of meditation, there are several subtypes to discover and practice.

Meditation teachers have different ideas about how frequently a person should meditate.

It is fine to blend types or to test different approaches until the right one is found.Types of meditation

The following seven examples are some of the best-known ways to meditate:

1. Loving-kindness meditation

With the many types of meditation to try, there should be one to suit most individuals.

Loving-kindness meditation is also known as Metta meditation. Its goal is to cultivate an attitude of love and kindness toward everything, even a person’s enemies and sources of stress.

While breathing deeply, practitioners open their minds to receiving loving kindness. They then send messages of loving kindness to the world, to specific people, or to their loved ones.

In most forms of this meditation, the key is to repeat the message many times, until the practitioner feels an attitude of loving kindness.

Loving-kindness meditation is designed to promote feelings of compassion and loveTrusted Source, both for others and oneself.

It can help those affected by:

anger

frustration

resentment

interpersonal conflict

This type of meditation may increase positive emotions and has been linked to reduced depression, anxiety, and post-traumatic stress or PTSD.