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7 Types of Meditation To Give A Try

Updated: Sep 2, 2020

One of my most favorite things to talk about in my practice is meditation...and for good really works!

There are innumerable benefits to meditation that far exceed even mental health benefits.  Some of these benefits are: reducing pain (emotional and physical), enhances the immune system, increases blood flow, slows heart rate, promotes a sense of calm, peace, and balance, helps you control your thoughts, reverses heart disease, increases energy, and reduces stress.

There are many different types of meditation but don't get sucked into trying to figure out which type is best for you because {hint) they're all pretty freakin similar!  I recommend checking out a few different types, practicing with them for a few days, and then decide which type works best for you.

In this video, I provide a brief description of 7 types of meditation that I like the most and discuss how they help and who they work for:

1) Loving Kindness - based on Buddhist principle, this type of meditation focuses on cultivating feelings of love and kindness (aka compassion) inside yourself first then energetically sending it to others.  This type of meditation is helpful for those harboring resentment and/or anger towards others or for those who just want to wish others, and humanity, well to promote peace in the world.

2) Body scan aka Progressive Muscle Relaxation - this relaxation-based meditation focuses on scanning the body starting at the top of your head and progressively moving down the body while focusing on parts of the body holding tension and asking them to release.  This type of meditation is good for those who struggle with high anxiety or don't have a lot of time to meditate who are looking for a quick calm down.

3) Mindfulness - the most common type of meditation for good reason, it's the epitome of meditation!  In this meditation, you focus on being present and allowing yourself just to be.  You sit with your thoughts and feelings just as they are without judgment.  This meditation is for everyone who has trouble controlling their thoughts, being overly critical, stuck in their heads, or simply struggle with general pessimism.

4) Breathing - this meditation focuses on practicing various breathing techniques while also repeating mantras.  This meditation is for those who have a hard time calming down, focusing, and concentrating (ADHD).  These individuals claim to be "bad at meditating" or state that "I've tried meditation and it's not for me" as it gives you something to do while meditating.

5) Kundalini yoga - this meditation combines movement, mantras, and mudras (hand placements) making it a somewhat intensive process.  The purpose of this type of meditation is more geared towards connecting with our higher selves and experiencing a spiritual awakening.

6) Zen - often led by Buddhist mentors, this type of meditation is typically multi-step and is similar to mindfulness meditation.  Those seeking to achieve higher levels of consciousness and experiencing the full, true benefits that meditation has to offer engage in this type of meditation.  It requires much discipline and the rewards are vast including higher connection to the greater good, feeling connected to the full universe, and being less concerned with small problems.

7) Transcendental - this type of meditation is also typically reserved for the more advanced meditator who is looking to transcend their state of being.  It is also most often associated with reprogramming the brain for long-lasting behavior change based on repeating a mantra during an elevated level of consciousness that translates into overcoming fears and personality changes in the conscious form.

How often should I meditate and for how long?  Honestly, the amount of time and how often is secondary to simply being consistent.  Start out with 5-10 minutes and as you feel more comfortable increase to 20-30 minutes.  20 minutes is typically the minimum to experience the maximum benefits of meditation although it is not necessary in order to experience some benefits.

Let me know what you think in the comments below and don't forget to hit the like button and subscribe to my channel to receive more videos like this!


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Blue Sage Counseling and Wellness, and the information provided by Ashley Francis, is solely intended for informational and entertainment purposes and is not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Ashley Francis is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health.

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