Meditation

John Kabat-Zinn (1994), one of the most popular Western writers on this topic and creator of the Mindfulness-Based Stress Reduction program (MBSR), defines mindfulness as “the awareness that arises through paying attention, on purpose, in the present moment, non-judgmentally.”

Compare this to one researcher’s definition of meditation: “Meditation is a practice where an individual uses a technique – such as mindfulness or focusing the mind on a particular object, thought, or activity – to train attention and awareness, and achieve a mentally clear and emotionally calm and stable state” (Shapiro et al., 2018).

While Kabat-Zinn’s definition describes a way of relating to oneself and one’s environment, Walsh and Shapiro define a formal practice meant to alter or enhance one’s state of mind.

While there are many definitions of each concept, the differences are apparent in these two. Meditation is a practice, and through this practice, one can develop different qualities, including mindfulness.

Mindfulness describes a specific way of living that can be cultivated through practice. There is a category of meditative practices called “mindfulness meditation,” which help the practitioner to live and act with mindfulness. But there are many categories of meditative practice, of which mindfulness meditation is only one.

Meditation is one of the most effective pathways through which individuals can learn to embody mindfulness. It serves not only as a dedicated practice but also as a powerful tool for developing mindful awareness that extends into everyday life.

Research has shown that consistent meditation practice significantly enhances one’s ability to remain present and attentive throughout daily experiences. For instance, individuals who engage in structured mindfulness practices—such as those participating in Mindfulness-Based Stress Reduction (MBSR)—demonstrate a greater capacity to respond with awareness rather than react impulsively in their daily lives (Carmody & Baer, 2008).

In essence, meditation plants the seeds of mindfulness and nourishes them, allowing that presence and clarity to take root and flourish over time. While meditation is a deeply effective method for cultivating this awareness, it is just one of many ways to nurture a more mindful and intentional way of living.

Meditation is, in many ways, a paradox—it is a practice rooted in “non-doing.” Rather than striving or efforting, meditation invites us to simply observe the inner landscape of thoughts, emotions, and sensations with minimal interference and a gentle, non-judgmental awareness.

This state of being stands in stark contrast to the pace of modern life, where achievement, productivity, and forward motion are often prioritized above rest and presence. Engaging in formal meditation—by sitting intentionally for a period of stillness—offers a sanctuary from the relentless demands of the external world. It gently reminds us that we don’t have to force our way into becoming; often, it’s in the quiet surrender that we reconnect with our most authentic selves.

While formal meditation offers profound benefits, it isn’t for everyone. Some may resist the structure or stillness it requires, yet still long to experience greater mindfulness in their everyday lives.

Fortunately, mindfulness is not confined to the meditation cushion. It can be woven into daily activities through informal practices like mindful eating, mindful walking, or even mindful communication. Practicing mindfulness informally means approaching ordinary tasks with conscious intention, presence, and curiosity.

At its core, this involves slowing down, paying close attention to the unfolding moment, and allowing experiences to arise and pass without judgment. Whether savoring a meal, listening deeply during a conversation, or simply noticing the rhythm of your breath while walking, mindfulness can become a way of living—rooted in awareness, compassion, and presence.

How is it that simply paying attention to your thoughts and emotions can produce such profound effects throughout the body? Researchers suggest that the power of mindfulness lies in its capacity to regulate the body's stress response.

Chronic stress disrupts the immune system, impairs healing, and can exacerbate a wide range of physical and mental health conditions. By calming the nervous system and reducing reactivity, mindfulness helps to ease the physiological toll of stress, setting off a ripple effect that supports overall health and well-being.

Psychological scientists have found that mindfulness influences two different stress pathways in the brain, changing brain structures and activity in regions associated with attention and emotion regulation. Scientists are also beginning to innerstand which elements of mindfulness are responsible for its beneficial effects. In a review of meditation studies, psychology researchers found strong evidence that people who received MBCT were less likely to react with negative thoughts or unhelpful emotional reactions in times of stress. They also found moderate evidence that people who participated in MBCT or MBSR were better able to focus on the present and less likely to worry and to think about a negative thought or experience over and over.

If you find you are impatient or frustrated because you cannot get to and open the doorway to a deeper meditation, that may be a sign that you have not reached the level of inner peace needed to achieve that just yet. The goal of meditation, for most people, is to embrace the calm and harmony within.

If you focus on inner peace, your breathing, letting go, being conscious in each moment, you will eventually be at that doorway with ease and will move through it with grace. You will know when it happens because you will not be impatient or frustrated anymore. You will be aware and free.

Guided meditation can help you get there.

Breathing in for a count of six and exhaling for a count of six can gently slow your breath, encouraging deeper, more calming rhythms. This practice helps activate the body’s relaxation response and supports a sense of inner ease. It’s important, however, to avoid breathing either too quickly or too slowly. You’ll know you’ve found the right pace by how you feel—if you start to feel light-headed or dizzy, it’s a sign that the rhythm is off. In that case, simply return to your natural breath until you feel balanced again.

If you notice that guided breath counts consistently make you feel uncomfortable, there’s no need to force the pacing. Instead, shift your focus to the natural sensations and sound of your breath as it moves in and out. Sometimes, simply becoming present with your breath—without trying to control it—is the most powerful practice of all.

In most meditation practices, it's beneficial to breathe deeply into the lower lungs—commonly known as belly breathing—as this type of breathwork naturally encourages relaxation and calm. Breathing into the belly allows the diaphragm to fully expand, helping to activate the body's parasympathetic nervous system.

In contrast, shallow breathing into the upper lungs tends to be less calming and may even contribute to feelings of tension or anxiety. You can tell you're using upper lung breathing if your chest and shoulders noticeably rise and fall with each breath. For deeper, more grounding breaths, aim to keep the chest still while allowing the abdomen to gently expand on the inhale and soften on the exhale.

While there are no strict rules when it comes to preparing for meditation, it’s generally not recommended to meditate immediately after eating a full meal. Engaging in deep belly breathing can become uncomfortable with a full stomach, and the physical sensations of digestion—such as gurgling or bloating—may become distracting. Additionally, a full stomach can lead to sluggishness or drowsiness, making it harder to remain present and focused.

For a more comfortable and effective meditation experience, it's best to allow your body some time to digest the bulk of your meal before beginning your practice. This way, you can settle into stillness with greater ease and clarity.

There are many styles of meditation that offer different ways to redirect your focus and attention. There is no universally accepted best type. It is about finding what works best for you. Some of the different styles of meditation are:

• mindfulness meditation
• spiritual meditation
• focused meditation
• in-motion meditation
• mantra meditation
• transcendental meditation
• progressive relaxation
• loving-kindness meditation
• visualization meditation
• spot meditation
• deep meditation

and much more.  Not all meditation styles are right for everyone. These practices require different skills and mindsets. How do you know which practice is right for you? It is about what you feel comfortable and resonate with. Keep reading to learn more about the different types of meditation and how to get started. 

Guided meditation is a practice led by another person’s voice, providing gentle structure and direction throughout the session. For many, this approach offers an easier entry point into meditation, especially since the mind often tends to wander through racing thoughts and distractions.

While inner activity—such as daydreams, emotions, and thoughts of the past or future—may still arise, the purpose of guided meditation is not to suppress them but to gently anchor the mind in the present moment. This is often achieved through focused attention on the breath, soothing visualizations, physical sensations, or calming sounds, all of which help quiet mental chatter and support a deeper state of awareness and relaxation.

The choice between guided and unguided meditation ultimately comes down to personal preference. Some individuals find comfort and consistency in having a guide for an extended period, while others may prefer to meditate independently from the very beginning. Guided meditation can be likened to learning how to drive with a seasoned instructor by your side—not only offering direction but also providing reassurance and support along the way.

Many people, especially those new to meditation, report feeling more at ease with a guided approach as they develop confidence and familiarity with the practice. Over time, as their comfort deepens, they may choose to transition into unguided sessions or alternate between the two, depending on their needs and mood.

There’s no right or wrong path. Just as some enjoy the solitude of driving alone, others find the journey more enriching with a companion beside them. What matters most is finding the rhythm and approach that best supports your personal experience and growth.

Mindfulness meditation originates from Buddhist teachings and is the most popular and researched form of meditation in the West.

In mindfulness meditation, you pay attention to your thoughts as they pass through your mind. You do not judge the thoughts or become involved with them. You simply observe and take note of any patterns.

This practice combines concentration with awareness. You may find it helpful to focus on an object or your breath while you observe any bodily sensations, thoughts, or feelings.

This type of meditation is good for people who do not have a teacher to guide them, as it can be easily practiced alone.

Spiritual meditation is used in nearly all religions and spiritual traditions.

The types of spiritual meditation are as diverse as the world’s spiritual traditions themselves. Many of the meditation techniques listed on this page could be considered spiritual meditation.

According to a 2017 studyTrusted Source, spiritual meditation focuses on developing a deeper innerstanding of spiritual/religious meaning and connection with a higher power. Examples include:

• Christian contemplative prayer
• Sufi dhikr (remembrance of God)
• Jewish kabbalistic practices

Spiritual meditation can be practiced at home or in a place of worship. This practice is beneficial for those who seek spiritual growth and a deeper connection to a higher power or spiritual force.

Focused meditation involves concentration using any of the five senses.

For example, you can focus on something internal, like your breath, or you can bring in external influences to help focus your attention.

Examples include:

• counting mala beads
• listening to a gong
• staring at a candle flame
• counting your breaths
• moon gazing

This practice may be simple in theory, but it can be difficult for beginners to hold their focus for longer than a few minutes at first.

If your mind does wander, simply come back to the practice and refocus.

As the name suggests, this practice is ideal for anyone who wants to sharpen their focus and attention.

Although most people think of yoga when they hear of In-motion or movement meditation, this practice may include:

• walking
• gardening
• qi gong
• tai chi
• other gentle forms of movement

This is an active form of meditation where the movement guides you into a deeper connection with your body and the present moment.

Movement meditation is good for people who find peace in action and want to develop body awareness.

Mantra meditation is prominent in many teachings, including Hindu and Buddhist traditions. This type of meditation uses a repetitive sound to clear the mind. It can be a word, phrase, or sound, one of the most common being “om.”

Your mantra can be spoken loudly or quietly. After chanting the mantra for some time, you will be more alert and in tune with your environment. This allows you to experience deeper levels of awareness.

Some people enjoy mantra meditation because they find it easier to focus on a word than on their breath. Others enjoy feeling the vibration of the sound in their body.

This is also a good practice for people who do not like silence and enjoy repetition.

Transcendental Meditation is a type of meditation that has been the subject of numerous studies in the scientific community.

It was founded by Maharishi Mahesh Yogi and refers to a specific practice designed to quiet the mind and induce a state of calm and peace. It involves the use of mantra and is best taught by a certified practitioner.

This practice is for those who want an accessible approach to the depth that meditation offers.

Also known as body scan meditation, progressive relaxation is a practice aimed at reducing tension in the body and promoting relaxation.

Oftentimes, this form of meditation involves slowly tightening and relaxing one muscle group at a time throughout the body.

In some cases, it may also encourage you to imagine a gentle wave flowing through your body to help release any tension.

This form of meditation is often used to relieve stress and unwind before bedtime.

Loving-kindness meditation is used to strengthen feelings of compassion, kindness, and acceptance toward oneself and others.

It typically involves opening the mind to receive love from others and then sending well wishes to loved ones, friends, acquaintances, and all living beings.

Because this type of meditation is intended to promote compassion and kindness, it may be ideal for those holding feelings of anger or resentment.

Visualization meditation is a technique focused on enhancing feelings of relaxation, peace, and calmness by visualizing positive scenes, images, or figures.

This practice involves imagining a scene vividly and using all five senses to add as much detail as possible. It can also involve holding a beloved or honored figure in mind with the intention of embodying their qualities.

Another form of visualization meditation involves imagining yourself succeeding at specific goals, which is intended to increase focus and motivation.

Many people use visualization meditation to boost their mood, reduce stress levels, and promote inner peace.

Spot meditation is similar to in-motion meditations in that they skim the surface of meditation, but instead of doing them while you are in-motion, you are doing them in-between motions.

This type of meditation is a little easier than the in-motion meditation because once you stop moving, your focus on the action ceases momentarily.  
  

These can be done pretty much anytime and anywhere, again when you are not in motion. 

Deep meditations will likely require you to set some sort of gentle alarm to come out of, or even better, be guided by another person. The reason for this is that when you go deeper into meditation, your consciousness begins to release itself, and your physical body becomes less apparent to you as it may have done before. Having a way to pull yourself back into yourself is very important for this type of meditation.

Deep meditations should be done either in your own home, or in a place where you are truly safe and secure. The only way you will be able to truly go deep is when you are 100% comfortable and feel safe. If you can find the time to do a deep meditation, it is one of the most rewarding things you will ever do for yourself.