Meditation Techniques: Mastering Serenity for Inner Peace

11types of meditation techniques to practice
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Life is most beautiful when both the body and the mind are at their peak performance. It is only possible through meditation. Since the origin of spiritual cultures and scientific research, meditation has been an effective practice with a range of mental and physical advantages. 

Join us in this expedition to see what meditation is, along with meditation techniques and types. Whether you have already been a meditator or you are a beginner, this blog is for both.

Understanding Meditation

Meditation is a method used to achieve a state of mental relaxation in which the inner consciousness is calmed down and the peace of mind is restored. 

Having been derived from ancient religious practices such as Hinduism and Buddhism, meditation has become a technique that has been practiced for many years. It has then been transformed into a wide variety of techniques and approaches.

14 Types of Meditation

The pathway to knowing your inner self has no specified way. You should go for the one that is appropriate for you.

1. Mindfulness Meditation

Mindfulness gives you the capability to be mindful of the present moment and to accept one’s thoughts and emotions in a non-judgmental way. Positioning yourself comfortably and directing your attention to either the breath or body sensations is also a well-known technique of meditation. 

While this can be a challenge, if your thoughts are scattered, you only have to focus on your attention. The benefits include giving up, the flow zone, and dealing with stress easily.

2. Mantra Meditation

It is a technique where you keep repeating a word or phrase, which will enhance the presence of your mind and make you feel relaxed. 

Choose the most comfortable position, close your eyes, and silently say the mantra chosen. The ameliorating qualities include increased concentration, stress reduction, and deeper self-awareness.

3. Visualization

Use the power of your mind to visualize your desired scene. Travel to the place you love most, then close your eyes to imagine the achievement or the result you long for. These benefits involve having no stress, being creative whatsoever, and being happy.

4. Chakra Meditation 

Chakra meditation is a practice that focuses on balancing the energy centers in the body, known as chakras. Each chakra has a specific point, represented by a symbol and activated through a mantra that you should focus on while meditating. This practice needs practical as well as theoretical knowledge. The advantages are mainly in accord with energy, emotional healing, and spiritual connection.

5. Loving-Kindness Meditation

The art of self-care and being kind to others and oneself is the key to the emotional contentment state. There is a chance that we can feel more empathy and have fewer negative emotions, and the relationship can become more solid.

6. Body scan meditation

It denotes that the body is being scanned for the signs of stress or feelings. Start by being in your comfortable position, be attentive to everything that is happening in your body while you exhale, and release tension with each breath. Benefits can be divided into: relaxation, stress reduction, and increasing body awareness.

7. Progressive Muscle Relaxation

Bring the focus to the muscles that must relax when the body is releasing the physical tension. Sit or lie down, tensing your muscles for a few seconds, and then relax them fully. This practice helps in eliminating stress, sleeping better, and having less muscle tension.

8. Transcendental Meditation

The practice of continuously repeating a mantra that leads to a condition where one can reach the deepest relaxation and even transcendence. Take a seat, close your eyes, and silently repeat the mantra. Its benefits include low stress levels, a sharper mind, high levels of creativity, and much more.

9. Walking meditation

Mindfulness and walking in step with each other: experience the feelings of every step. Develop a poll where you ask people to enumerate the major challenges or barriers to their involvement in physical activity. 

Walking with deliberate movement and conscious awareness of the body and surroundings is an excellent way to achieve it. Benefits include tension reduction, better concentration, and a better mind-body connection.

10. Breath-Focused Meditation

This kind of meditation involves the technique of breath awareness, which allows the mind to be at present. Pick a position you enjoy and rest there while you concentrate on your breath flowing in and out of your body. It will help you with stress relief, boosting concentration, and deep relaxation.

11. Spiritual Meditation

Spiritual meditation is an in-ward journey of revealing your true self, or your psyche. It is like uncovering the layers of perception that you hold about yourself.

Find a quiet and comfortable space, close your eyes, and engage in spiritual practices that resonate with you. By nurturing this spiritual connection, individuals often experience a sense of purpose, gratitude, and transcendence, leading to a deeper understanding of themselves and the world around them.

12. Box Breathing

The breath-holding technique consists of inhaling, holding the breath, exhaling, and holding the breath for the same amount of time.

To practice box breathing, take a deep breath for 4 seconds, hold it for 4 seconds, and then exhale for 4 seconds. Do it again, this time holding your breath for 4 seconds and exhaling for 4 seconds. Relaxing the mind and increasing the concentration power are some of the benefits that it gives.

13. Breath Awareness Meditation

Start to focus on the process of watching your breathing pattern without any attempt to control it.

Get into a sitting posture and feel the change as you breathe. A few of the pluses are a better concentration of attention, a lower level of anxiety, and a better emotional balance.

14. Vipassana Meditation

Vipassana meditation, rooted in ancient Buddhist teachings, focuses on observing bodily sensations and mental processes without judgment. These sensations shape your thoughts and emotions, leading to a deeper understanding of yourself. It is a 10-day advanced method that is practiced under expert guidance. Benefits include increased self-awareness, emotional resilience, and inner peace through profound insight and mindfulness.


No book or method can help you if you don’t push yourself to take the initiative. Just begin meditating as you are, without a target, practice your preferred method regularly, and feel the world shift around you. Increase the level of your self-awareness, and you will not be the same person you were before.

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About the author

Nidhi Gupta is an ACE certified personal trainer and nutritionist with over 10 years of experience helping people reach their fitness goals. She is passionate about helping people live healthier lives and loves sharing her knowledge and expertise with others. Get in touch with her to learn more about how she can help you on your fitness journey.
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