Meditation is everywhere these days—from subway ads promoting the latest meditation app to the ten quiet minutes at the end of a yoga class, or even a New York Times article proclaiming it as the key to happiness. But many of us don’t know how to meditate. Maybe you’ve dabbled in it yourself: sitting on your bed or a yoga mat, shutting your eyes, and hoping for that promised sense of calm. Instead, your thoughts might race louder than ever, and maybe your hip starts to hurt. You’re not alone. Meditation can be tricky! But here’s the good news: there are many different types of meditation to explore. This blog will guide you in finding a practice that fits you—from seated mindfulness to loving-kindness meditation to walking or running meditations.
How to Meditate
At its core, meditation is the practice of training your mind to focus and redirect your thoughts. It’s often associated with achieving a state of relaxation and mental clarity, but it can go much deeper than that. By regularly practicing meditation, you create a space to observe your thoughts and emotions without judgment, fostering greater self-awareness and emotional resilience.
Meditation works by engaging and calming the nervous system. Through focused breathing, mindfulness, or other techniques, it helps reduce stress hormones like cortisol and promotes a sense of balance. Brain scans of regular meditators show increased activity in areas associated with attention, empathy, and decision-making. Whether you’re looking to manage stress, enhance focus, or simply find a moment of calm, meditation offers tools to help you achieve your goals.
Types of Meditation
Seated Mindfulness
This is perhaps the most well-known form of meditation. Here, you’re simply observing your thoughts, feelings, and sensations without judgment. You might sit in a comfortable position, close your eyes, and focus on your breath. When your mind wanders—which it will—you gently bring your focus back to your breath. It’s all about being present and aware, moment by moment.
Mindfulness meditation: A research-proven way to reduce stress
Focused Meditation
For those who need a bit more structure, focused meditation involves concentrating on a single object, sound, or sensation. This could be a candle flame, a soothing sound, or even the rhythm of your own breath. The goal is to hone your attention and minimize distractions.
Mantra Meditation
If you’ve ever heard someone chanting “Om” during a meditation session, you’ve encountered mantra meditation. This practice involves silently or audibly repeating a word or phrase, known as a mantra, to anchor your thoughts. It’s a powerful way to cultivate focus and tap into a deeper sense of peace.
Spiritual Meditations
Rooted in religious or spiritual traditions, this type of meditation often involves prayer, reflection, or a connection with a higher power. It’s less about clearing the mind and more about fostering a sense of unity and purpose.
Loving-Kindness Meditation
Also known as Metta meditation, this practice involves sending well-wishes to yourself and others. You begin with yourself, then extend your thoughts of love and kindness to friends, family, and eventually all living beings. Or vice-versa! It’s a heartwarming practice that cultivates compassion and reduces negative emotions.
10-Minute Lovingkindness Meditation with Sharon Salzberg
Progressive Relaxation
Looking to unwind after a long day? Progressive relaxation is your go-to. This technique involves tensing and then relaxing each muscle group in your body, often combined with deep breathing. This practice helps bring your attention from the top of your head to the bottom of your feet, deepening the connection of your mind and body.
Movement-Based Meditations
Not all meditation requires sitting still. Practices like yoga, tai chi, and walking meditation combine movement with mindfulness. These practices are ideal for those who struggle to sit still, as they allow you to channel your focus through physical activity.
The Practice of It: Getting Into the Habit
Starting a meditation practice can feel daunting, but it doesn’t have to be. The key is consistency over perfection. Start small—even a minute or two a day can make a difference. Find a time and place where you won’t be interrupted, and gradually increase the duration as it becomes part of your routine.
It’s also important to experiment with different types of meditation to find what resonates with you. Some days, you might crave the stillness of seated mindfulness. Other days, a walking meditation might be just what you need to clear your head.
Remember, meditation is a practice, not a performance. There’s no right or wrong way to do it. What matters most is showing up for yourself and creating space for stillness in your life. Happy meditating!
Curious about exploring meditation in therapy? Reach out to myTherapyNYC to find out which of our therapists would be a good fit for you!
What type of meditation are you most curious to try? Join the conversation in the comments below!
- How to Meditate: Finding the Practice That Fits You - May 8, 2025
- What Are Psychedelics and Why is Everyone Talking About Them? - May 16, 2024
