Exploring Different Types of Meditation for Daily Practice

Danielle Ellis
Mar 3
4 min read

Meditation is often associated with sitting in silence, focusing on the breath, and clearing the mind. While traditional meditation practices are powerful, there are many different ways to incorporate mindfulness and meditation into daily life—including non-traditional methods like listening to music, movement-based practices, and even playing a musical instrument.

If you’re looking for a meditation practice that fits your lifestyle, here are 12 types of meditation—both traditional and unconventional—that you can try.

1. Mindfulness Meditation

Best for: Reducing stress, increasing focus, and staying present.

Mindfulness meditation involves focusing on the present moment—your breath, thoughts, or surroundings—without judgment. The goal is to become aware of your experiences rather than reacting to them.

How to practice:

Sit comfortably and focus on your breath.
If your mind wanders, gently bring your attention back.
Observe thoughts and sensations without getting attached to them.

2. Breath Awareness Meditation

Best for: Calming the nervous system and reducing anxiety.

Breath awareness is a simple practice where you focus solely on your breathing, using it as an anchor to stay present.

How to practice:

Inhale slowly through your nose, feeling your chest rise.
Exhale fully through your mouth, releasing tension.
Repeat for a few minutes, staying aware of each breath.

3. Mantra Meditation

Best for: Enhancing concentration and inner peace.

Mantra meditation involves silently or audibly repeating a word, phrase, or sound (such as “Om”) to center your mind.

How to practice:

Choose a word or phrase that resonates with you (e.g., "I am calm").
Sit comfortably, close your eyes, and repeat the mantra.
Focus on the vibration and meaning of the words.

4. Guided Meditation

Best for: Beginners and those who need structured relaxation.

Guided meditation involves listening to a recorded voice or live instructor who leads you through a relaxation or visualization practice.

How to practice:

Find a guided meditation app or video (such as Calm or Insight Timer).
Follow the instructions and allow yourself to be guided.

5. Body Scan Meditation

Best for: Releasing physical tension and increasing body awareness.

This practice involves mentally scanning your body from head to toe, noticing areas of tension and relaxation.

How to practice:

Lie down or sit comfortably.
Bring attention to your feet and slowly move upward, observing sensations.
Release tension in any tight areas as you scan your body.

6. Walking Meditation

Best for: Bringing mindfulness into daily activities.

Walking meditation combines movement with mindfulness, turning a simple walk into a meditative experience.

How to practice:

Walk slowly and focus on each step.
Notice the sensation of your feet touching the ground.
Breathe naturally and stay aware of your surroundings.

7. Loving-Kindness Meditation (Metta Meditation)

Best for: Cultivating compassion and emotional healing.

This practice focuses on sending positive thoughts to yourself and others.

How to practice:

Close your eyes and repeat phrases such as, "May I be happy. May I be healthy."
Extend these wishes to loved ones, strangers, and even difficult people.
Feel the warmth and kindness spreading from your heart.

8. Sound Meditation (Music & Instrumental Meditation)

Best for: Relaxation and creative flow.

Music can be a powerful tool for meditation, engaging the mind while promoting deep relaxation.

How to practice:

Listen to calming music, nature sounds, or binaural beats.
Focus entirely on the sound, letting go of distractions.
If you play an instrument, use the act of playing as a meditative practice by focusing on the rhythm and vibration of each note.

9. Chanting or Singing Meditation

Best for: Enhancing spiritual connection and vocal expression.

Chanting or singing a mantra, prayer, or spiritual hymn can be a deeply immersive meditative practice.

How to practice:

Choose a mantra or song that uplifts you.
Repeat it rhythmically, focusing on the vibrations of your voice.
Let the sound resonate within you, bringing a sense of peace.

10. Creative Meditation (Drawing, Painting, or Writing)

Best for: Expressing emotions and achieving a flow state.

Artistic expression can be a form of meditation, helping you focus and quiet the mind.

How to practice:

Choose a creative activity like sketching, painting, or journaling.
Set an intention to be fully present with your art.
Let go of judgment and allow the process to flow naturally.

11. Visualization Meditation

Best for: Manifestation and goal setting.

Visualization meditation uses mental imagery to create a sense of peace or work toward personal goals.

How to practice:

Close your eyes and imagine a peaceful place (a beach, a forest, or a garden).
Engage all your senses—what do you see, hear, and feel?
Alternatively, visualize yourself achieving a goal with confidence.

12. Progressive Muscle Relaxation (PMR)

Best for: Reducing physical stress and promoting sleep.

PMR involves tensing and relaxing different muscle groups to release built-up stress.

How to practice:

Start at your feet, tensing the muscles for a few seconds, then relaxing.
Move upward through your legs, stomach, hands, arms, and face.
Notice how your body feels lighter and more relaxed.

Final Thoughts: Find the Right Meditation for You

Meditation doesn’t have to be rigid or one-size-fits-all. Whether you prefer sitting in stillness, moving mindfully, listening to music, or creating art, there’s a meditation style that can fit your lifestyle. The key is consistency—practicing even for a few minutes each day can bring profound benefits over time.

If you’re new to meditation, try exploring different techniques and find what resonates most with you. The most effective meditation is the one you’ll enjoy and stick with!

Would you like guidance in starting a meditation practice? Reach out to explore how mindfulness techniques can improve your well-being.