The different types of meditation: a practical guide

Meditation is an ancient practice that can seem complex at first. And if you look into it even more closely, you will learn that there are many forms of meditation, which might leave you feeling even more confused!

Don't worry, we're here to help you see things more clearly: this guide deciphers several ways to meditate for you so that you can find the one that suits you.

The benefits of meditation

The primary goal of meditation is to reach a high level of consciousness by taking a step back from the thoughts that pollute our minds. It is a clever balance between letting go and truly becoming aware of how our mind works.

Many studies agree on the beneficial effects of this practice on our psychological and mental health, as well as its impact on a physical level.

In short, meditation brings you:

• 🧘 a reduction in stress and anxiety,

• 🙏 better management of emotions thanks to positive thinking,

• 🧠 a strengthening of memory,

• 🧐 improvement in concentration and cognitive functions,

• 🩺 prevention of conditions such as type 2 diabetes, hypertension... notably by acting on metabolic syndrome through mechanisms still being studied.

• 🧠 Meditating could even slow down brain aging! Researchers at Inserm in Caen and Lyon have looked into the subject through a study that links meditation to the slowing down of brain aging.

To learn more, we advise you to read our article dedicated to the many benefits of meditation!

💡 Good to know: 15 to 20 minutes a day are enough to reduce stress by up to 50% with a 25% decrease in the secretion of cortisol (the stress hormone).

The Horus X infographic, a visual overview

Buddhist meditation: the oldest

Or rather, Buddhist meditations, because there are several of them!

It should be noted that these types of meditation differ greatly from Western meditations and that, contrary to what one might think, it is only one aspect among many others of the Buddhist religion. This is the oldest form of meditation which existed well before Buddha (even if he is the one who popularized it after attaining spiritual awakening, aka Nirvana).

These ancestral techniques are traditional and their practice is more rigorous: it is a good idea to learn this type of meditation from a qualified instructor because they follow strict rules and postures.

Vipassana meditation

This is the oldest of the Buddhist meditations. Practiced in India for over 2,500 years, vipassanā or vipaśyanā meditation literally means "deep insight" or "seeing things as they really are." Here, every event is an opportunity for you to meditate, to practice introspection to achieve clarity, improve your concentration, and your "right view."

In a seated position, with your head and back straight, you must focus on your breathing by taking note of the thoughts and visualizations that arise without letting yourself be distracted, thus reaching an optimal state of consciousness.

Tibetan meditation

An integral part of Tibetan Buddhism, it adds the concept of samatha (mental calm) to the concept of vipassana meditation. To achieve this, you will need to focus on your breathing as well as on the object of your meditation. Like other forms of Buddhist meditation, its practice is rigorous and structured.

By practicing this method, the goal is to achieve concentration while remaining very calm and relaxed.

Metta meditation (formerly Facebook, just kidding)

Another type of Buddhist meditation, Metta meditation is based on "loving-kindness" and encourages love and compassion, whether towards yourself or others.

It is practiced for a few minutes every day, through kind mantras to be repeated mentally after clearing your mind, closing your eyes, and relaxing completely.

And if you want to show off at a party, know that Metta is one of the 4 Buddhist virtues and refers to benevolence, goodness, kindness... Don't thank us!

Zazen meditation

Zazen is the name given to the seated meditation posture but also to the practice of Zen Buddhist meditation. This type of meditation comes from Japan and emphasizes the benefits of the seated posture combined with meditation to unite the body and mind.

Be careful, the posture is of capital importance here and it is recommended to keep your eyes open or half-closed! (if you have sensitive eyes, you can always apply our eye massage tips after your meditation session!)

If you don't know how to position yourself in Zazen to meditate, we have a few tips for you:

• 👉 Choose comfortable clothing,

• 👉 You can sit directly on the floor or on a meditation cushion (highly recommended, so that your legs and knees are in contact with the floor),

• 👉 First place your left foot on your right thigh, then your right foot on your left thigh,

• 👉 Join your thumbs horizontally, with your hands at the level of your belly. Ideally, your left hand should be placed in your right hand,

• 👉 Make sure to stand straight, with your head and spine well aligned.

Mindfulness meditation

This is the one most often studied in the context of the beneficial effects of meditation on health. Indeed, you may encounter it with a therapist, doctor, or psychiatrist who uses it for its anti-stress virtues.

This type of meditation was developed and adapted from Buddhist meditation for the West in the United States by a professor of medicine, Jon Kabat-Zinn, in the 1970s. Originally, mindfulness was intended for medical use, but this mindfulness meditation technique has since become popular in the West.

Note: in Europe, it was in the 1980s that Thich Nhat Hanh, a Vietnamese monk, used the term mindfulness and taught it in a traditional way.

🙏 The principle of mindfulness: reconnecting to the present moment and welcoming your emotions, thoughts, sensations... without any judgment. The goal is to be fully aware, vigilant, and awake, to accept who you are with kindness and let go.

Mindfulness, therefore, means being truly present, without distracting thoughts, in the here and now. And to get there, meditation is the key!

You don't need to spend hours at it. If you have 10 minutes, that's enough!

👉 Get comfortable and focus on your inhalation, the movements of the air as you breathe. If you feel distracted at first, that's normal! Thoughts that arise in the middle of a session are not to be banned; take note of them consciously and choose to bring your attention back to your breathing.

Guided meditation: ideal for beginners

If you are not yet familiar with meditation techniques, it is entirely possible to start with a method adapted for beginners (but not only!) such as guided meditation.

This type of meditation is, as the name suggests, led by a guide who accompanies you through your session using prompts and a set of techniques such as relaxation, visualization, mindfulness... Because in reality, the term guided meditation refers to a combination of several tools that may be common to other ways of meditating.

It can be done in a group or individually, remotely or in person, and it is often presented as the most accessible meditation for beginners because you follow a framework with several exercises given by an experienced teacher. If you want to familiarize yourself with the world of meditation, you might be more attracted to guided meditation.

💡 And if you want to try guided meditation quietly in your living room, know that dedicated applications exist! We recommend Headspace, our favorite meditation app at Horus X (we don't get a commission for the recommendation, we just love it).

Transcendental meditation

As with Metta meditation, it works on the principle of mantras to be repeated to reach a state of relaxation while remaining focused. Transcendental meditation (or TM) is one of the simplest types of meditation to practice: this is what makes it so popular.

🧑‍🏫 A little history: it was in the 1950s-60s that transcendental meditation was popularized in the West by its founder Maharishi Mahesh Yogi. It is a mix of relaxation, personal development, and meditation that has even become a registered trademark.

The central idea of transcendental meditation is that happiness is accessible through meditation thanks to the repetition of positive mantras.
The goal of TM? To fight stress and negative emotions by meditating regularly.

Meditating through yoga

The practice of meditation and yoga are linked: both allow you to reach a state of advanced consciousness and concentration.

Moreover, it is often by practicing yoga that we become familiar with meditation.

And each type of yoga has its own path to meditation! A few examples:

🧘 Body yoga (hatha yoga) allows you to become aware of your body.

🧘 Breath yoga (pranayama yoga) is based on breathing.

🧘 Energy yoga (kundalini yoga) focuses on energetic awakening.

🧘 Relaxation yoga (nidra yoga) works on letting go.

🧘 Knowledge yoga (jnana yoga) addresses wisdom and self-fulfillment in particular.

A few tips before making your choice

First and foremost, don't hesitate to learn about the different approaches, find out about courses given in your area or online, and don't rely on preconceptions: you might have some pleasant surprises!

The most important thing is not which type of meditation is the most effective or the most popular, but rather which one suits you best. And to find that out, the only way is to test them!

Some prefer group classes, others want to meditate alone. You might find it more comfortable to meditate standing or simply seated, to relax before sleeping or during the day to focus better.

Give yourself permission to try different methods, but keep in mind that the effects of meditation are also seen over the long term.

Because it's not enough to meditate from time to time to feel better! As with many practices, it requires regularity and consistency. As you gain experience, you will be able to note the effects on your well-being, and for them to last, there's no secret: you must be regular.

The different types of meditation: a final word

• 🙏 Meditating helps improve your concentration, decrease your stress, fight anxiety, and could even prevent certain illnesses: plenty of good reasons to try!

• 🙏 You can choose to start with guided meditations if you are not comfortable with visualization or if you need to be accompanied.

• 🙏 The types of Buddhist meditation are the oldest but also the most rigorous.

• 🙏 Mindfulness meditation is known for its effects on well-being and is one of the most popular practices for recentering yourself.

• 🙏 There are mantra-based meditations like Metta or TM.

• 🙏 The practice of yoga can also be a good way to start meditating.