9 Types Of Meditation: An Easy And Quick Way To Reduce Stress


Hi everyone!

In this post, I would like to discuss about the meaning of meditation, and types of meditation.

People usually ask:

  • What is meditation and how to define it?
  • Is it helpful to practice it?
  • What are the benefits of meditation?
  • What are the different types of meditation.
  • How meditation reduces stress?

To know the answer to all these questions, I have written this article

Meditation: An easy and quick way to reduce stress

What Is Meditation?

Meditation is an ancient practice that has been used for thousands of years to promote mental and physical well-being. The word “meditation” comes from the Latin word “meditatio,” which means “to think, ponder, or contemplate.” Meditation is a way to quiet the mind and focus the attention, allowing us to become more aware of our thoughts, feelings, and sensations


Through regular practice, meditation can help us reduce stress, improve our mental clarity, and cultivate a greater sense of peace and happiness in our lives.

There are many different forms of meditation, but most involve some form of mindfulness or concentration. Mindfulness meditation involves paying attention to the present moment, including our thoughts, feelings, and body.

So, we can say that

  • Meditation is a technique for experiencing inner peace.
  • It is a technique for keeping your mind free from constantly nagging thoughts and worries, and quieting the chatter box of your mind.
  • This is a simple method for relaxing the body and reducing stress and anxiety.
  • It is a way that helps in going deep within and experiencing a sense of higher awareness.
  • It is a way for sharpening mind and focus.
  • It is a path to spiritual awakening and enlightenment.
  • It is considered a type of mind-body complementary medicine. It can produce a deep state of relaxation of mind.
  • During meditation, you eliminate the stream of jumbled thoughts that may be crowding your mind and causing stress.

Types of Meditation:

1.Mindfulness Meditation

It is a form of meditation that involves training the mind to be fully present and engaged in the present moment, without judgment. It is a technique that originated from Buddhist teachings and has gained popularity in recent years as a tool for reducing stress, anxiety, and depression.

During mindfulness meditation, you typically sit in a comfortable position and focus your attention on your breath or a specific part of your body. As you breathe in and out, you observe any thoughts, emotions, or physical sensations that arise without getting caught up in them or reacting to them. The goal is to cultivate a non-judgmental awareness of the present moment and develop an attitude of acceptance towards whatever arises.

There are many different forms of mindfulness meditation, including guided meditations, body scan meditations, and walking meditations. It can be practiced by anyone, regardless of their religious or spiritual beliefs, and has been scientifically shown to have a variety of benefits for mental and physical health.”

2.Spiritual meditation

It is a type of meditation that is focused on connecting with one’s spiritual self or higher power. It involves quieting the mind, turning inward, and focusing on a particular spiritual theme or object, such as love, compassion, gratitude, or a religious icon or scripture.

During spiritual meditation, you may use a variety of techniques to quiet your mind, such as deep breathing, visualization, or repeating a mantra or prayer. The goal of spiritual meditation is to develop a deeper sense of connection to one’s spiritual beliefs and to cultivate a sense of peace, inner calm, and spiritual well-being. It is often practiced as part of a religious or spiritual practice, but it can also be practiced independently by individuals who seek a deeper connection to their spiritual selves.”

3.Focused meditation

It is a type of meditation that involves concentrating on a specific object or sensory experience, such as the breath, a sound, or a visualization. The goal of this type of meditation is to train the mind to focus and become more present and aware, while minimizing distractions and internal chatter.

During focused meditation, individuals may choose a specific object or sensation to focus on and bring their attention back to whenever their mind starts to wander. This can help them to develop greater control over their thoughts and emotions and cultivate a sense of calm and clarity.

It can be practiced in many different forms, including mindfulness meditation, body scan meditation, and mantra meditation. It is a popular form of meditation for beginners, as it can be easier to maintain focus on a specific object or sensation than to try to clear the mind completely.

4.Movement meditation

It is a type of meditation that involves incorporating physical movement into the practice. It involves moving the body in a deliberate, mindful way, often in a repetitive or flowing pattern, while focusing on the present moment and cultivating a sense of inner stillness and awareness.

It can take many forms, including yoga, tai chi, qi gong, walking meditation, and dance. It can be practiced alone or in a group, and can be adapted to suit different levels of physical ability and fitness.

It is based on the idea that by moving the body mindfully, we can tap into a deeper level of consciousness and access a state of inner calm and stillness. It can be particularly beneficial for those who find it difficult to sit still for extended periods of time, or for those who prefer to actively meditate.

It helps in stress reduction, improved physical health and flexibility, and a greater sense of well-being and connectedness to the body and mind.

5.Mantra meditation

It involves the repetition of a mantra or a phrase, which is usually in Sanskrit, but can be in any language or personal affirmation. The word “mantra” comes from Sanskrit, meaning “mind tool” or “instrument of thought”.

During mantra meditation, individuals focus their attention on the sound and vibration of the mantra, either by silently repeating it in their mind or by chanting it aloud. The repetition of the mantra helps to quiet the mind, allowing the practitioner to enter a state of deep relaxation and inner peace.

It can be practiced in many different forms, including traditional Vedic practices such as Transcendental Meditation, as well as more contemporary practices such as Kundalini Yoga. It can also be adapted to suit individual preferences and needs, such as by choosing a mantra that resonates with a particular spiritual or personal belief.

Some of the benefits of it include stress reduction, increased concentration and focus, improved sleep, and a greater sense of inner peace and well-being. It is a simple and accessible form of meditation that can be practiced by people of all ages and backgrounds.

6.Transcendental meditation

TM is a technique for achieving deep relaxation and reducing stress that was developed by Maharishi Mahesh Yogi in the 1950s. It involves the use of a mantra, which is a word or sound that is repeated silently to oneself, to help the practitioner achieve a state of deep relaxation and inner peace.

During TM, individuals sit comfortably with their eyes closed and silently repeat their mantra for about 20 minutes, twice a day. The mantra is chosen by a certified TM teacher based on the individual’s age and gender. The practice is designed to allow the mind to naturally settle into a state of deep relaxation, and to allow the individual to access their innermost self.

TM is practiced by millions of people worldwide and has been the subject of numerous scientific studies. Some of the reported benefits of TM include reduced stress and anxiety, improved concentration and focus, increased creativity, and improved overall well-being.


7.Progressive relaxation

Progressive relaxation is a relaxation technique that involves tensing and then relaxing specific muscle groups in the body in a systematic way. The goal of this technique is to release physical tension and promote relaxation and calmness in the body and mind.

During progressive relaxation, individuals typically begin by finding a quiet, comfortable place to sit or lie down. They then systematically tense and release various muscle groups in the body, usually starting with the feet and moving upward through the legs, abdomen, chest, arms, and neck and head.

As each muscle group is tensed, individuals hold the tension for a few seconds before releasing it and allowing the muscle to relax fully. This can help to increase awareness of bodily sensations and promote a sense of physical and mental relaxation.

Progressive relaxation is often used as a tool for stress reduction and relaxation, but it can also be helpful for individuals who experience physical tension, chronic pain, or difficulty sleeping. It is a simple and accessible technique that can be practiced by individuals of all ages and physical abilities.

8. Loving kindness meditation

It is also known as Metta meditation, is a practice that involves cultivating feelings of love, kindness, and compassion towards oneself and others. The goal of this practice is to develop a sense of inner peace, empathy, and connectedness to others.

Individuals typically sit in a comfortable, upright position and visualize sending positive, loving energy to themselves and others. This is often done through the use of a series of phrases or affirmations, such as “May I be happy, may I be healthy, may I be peaceful”, or “May you be happy, may you be healthy, may you be peaceful.”

The practice usually involves starting with oneself and gradually extending the feelings of loving-kindness to loved ones, acquaintances, strangers, and eventually to all beings. The focus is on cultivating positive emotions, such as love, joy, and compassion, rather than on achieving any particular state of mind.

It has been shown to have a number of benefits, including reducing stress and anxiety, improving emotional regulation and empathy, and promoting feelings of well-being and connectedness to others. It is a simple and accessible practice that can be done by anyone.

 9.Visualization Meditation

It also known as guided imagery or creative visualization. It involves using mental imagery and visualization techniques to promote relaxation, reduce stress, and achieve specific goals or outcomes.

Individuals typically sit comfortably with their eyes closed and imagine a scene or scenario in their mind’s eye. This could be anything from a peaceful beach scene to a specific goal or desired outcome, such as acing a job interview or completing a challenging project.

The goal of visualization meditation is to use the power of the mind to create a positive mental state and promote relaxation and well-being. By visualizing positive outcomes, individuals can help to reduce stress and anxiety and increase feelings of confidence and self-efficacy.

It can be done alone or with the help of a guided recording or a trained teacher. It can be helpful for individuals who struggle with traditional forms of meditation or who have difficulty quieting the mind. It is also a useful tool for athletes, performers, and anyone looking to improve their performance or achieve specific goals.


When can you do meditation?

You can practice meditation wherever you want — whether you’re out for a walk, riding the bus, waiting at the doctor’s office or even in the middle of a difficult business meeting.

Benefits of meditation:

It can give you a sense of calm, peace and balance that can benefit both your emotional well-being and your overall health. You can also use it to relax and cope with stress by refocusing your attention on something which calms you. It can help you to keep inner peace.

It may help you manage symptoms of certain medical conditions.

It might also be useful if you have a medical condition, especially one that may be worsened by stress.

Some research suggests that it may help people manage symptoms of conditions such as:

  • Anxiety
  • Asthma
  • Cancer
  • Chronic pain
  • Depression
  • Heart disease
  • High blood pressure
  • Irritable bowel syndrome
  • Sleep problems
  • Tension headaches


Meditation isn’t a replacement for traditional medical treatment. But it may be a useful to your other treatment. However, as with any meditation practice, individual results may vary, and it is important to consult a healthcare professional before beginning any new form of meditation or stress-reduction practice.

For more healthy lifestyle tips :  7 Tips For A Healthy Lifestyle – newsataclick.com



1.You should not be carried away by the dictation of the mind, but the mind should be carried by your dictation.

– A.C Bhaktivedanta Swami

2.If you have time to breathe you have time to meditate. You breathe when you walk. You breathe when you stand. You breathe when you lie down.

– Ajahn Amaro

3.If you want to find God, hang out in the space between your thoughts.

– Alan Cohen

5.While meditating we are simply seeing what the mind has been doing all along.

– Allan Lokos

6.If you want to conquer the anxiety of life, live in the moment, live in the breath.

– Amit Ray

7.Life is a mystery – mystery of beauty, bliss and divinity. Meditation is the art of unfolding that mystery.

– Amit Ray

8.Meditate, Visualize and Create your own reality and the universe will simply reflect back to you.

– Amit Ray

9.Meditation is a way for nourishing and blossoming the divine within you.

– Amit Ray

10.Self-observation is the first step of inner unfolding.

– Amit Ray

11.Suffering is due to our disconnection with the inner soul. Meditation is establishing that connection.

– Amit Ray

12.If it weren’t for my mind, my meditation would be excellent.

– Ani Pema Chodron

13Meditation brings wisdom; lack of mediation leaves ignorance. Know well what leads you forward and what holds you back, and choose the path that leads to wisdom.

– Buddha

14.Peace comes from within. Do not seek it without.

– Buddha

15.There are two mistakes one can make along the road to truth: not going all the way, and not starting.

– Buddha

  1. What we are today comes from our thoughts of yesterday, and our present thoughts build our life of tomorrow. Our life is the creation of our mind.

– Buddha

17.When you realize how perfect everything is, you will tilt your head back and laugh at the sky.

– Buddha

18.You cannot travel on the path until you become the path itself.

– Buddha

19.You will not be punished for your anger; you will be punished by your anger.

– Buddha

20.The soul always knows what to do to heal itself. The challenge is to silence the mind.

– Caroline Myss

21.This is universal. You sit and observe your breath. You can’t say this is a Hindu breath or a Christian breath or a Muslim breath.

– Charles Johnson

22.To earn the trust of your meditation, you have to visit it every day. It’s like having a puppy.

– Chelsea Richer

23.The things that trouble our spirits are within us already. In meditation, we must face them, accept them, and set them aside one by one.

– Cristopher L Bennett

24.Do not let the behaviour of others destroy your inner peace.

– Dalai Lama

25.What we are today comes from our thoughts of yesterday, and our present thoughts build our life of tomorrow. Our life is the creation of our mind.

– Buddha

26.The soul always knows what to do to heal itself. The challenge is to silence the mind.

– Caroline Myss

27.This is universal. You sit and observe your breath. You can’t say this is a Hindu breath or a Christian breath or a Muslim breath.

– Charles Johnson

28.To earn the trust of your meditation, you have to visit it every day. It’s like having a puppy.

– Chelsea Richer

29.The things that trouble our spirits are within us already. In meditation, we must face them, accept them, and set them aside one by one.

– Cristopher L Bennett


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