7 Types of Meditation for Beginners & The Benefits!

7 Types of Meditation for Beginners & The Benefits!

I remember the first day I decided to take a leap of faith to learn about the different types of meditation.

I had heard about the power of meditation for stress and anxiety relief and how it can improve general well-being and happiness.

Truth be told…I was pretty keen to get started.

I stomped my foot to the floor and told myself:

Today is the day! Yep, I’m going to become a meditation master.”

Meme - meditation - let's do this

Well…that moment of empowerment lasted about 5 seconds….

As soon as I sat down at my laptop, started googling meditation and what I needed to do, I panicked.

I became bombarded with so much stuff – including complicated and confusing information.

I had no idea where to start.

I remember seeing something called “chakra meditation” and then another called “transcendal meditation”.

All I could think was “What the heck is that!? Is that even English?”

The more I googled, the more overwhelmed I became…

I'm so confused about the different types of meditation - meme

Despite my confusion, I decided to bite the bullet and got started with my first meditation practice. Boo-yah!

But, contrary to my expectations it was an absolute disaster.

“Do people really do this for pleasure?” I thought.

Yet after much practice overtime, I realised that meditation doesn’t have to be complicated or confusing.

It’s actually best to keep things simple and avoid trying to master multiple types of meditation at the one time.

Ignore what others are doing and trying to be all fancy.

Instead, keep your first meditations basic – and that’s exactly what I’m going to talk about in this article.

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    Simple Types of Meditation for Beginners

    Meditation isn’t just a ‘one-fits-all kind of practice.

    The word “meditation” actually acts as an umbrella for many different types of meditation.

    This variety of meditation styles allows people to find a type of meditation that best suits their personal needs, regardless of personality or lifestyle.

    Since there is no “right way” to meditate, you can freely explore the different types of meditation until you find what works best for you.

    For the purpose of this article, I’m going to focus on 7 types of meditation that are specifically good for beginners.

    These include:

    • Mindfulness Meditation
    • Breathing Meditation
    • Body Scan Meditation
    • Loving-Kindness Meditation
    • Guided Meditation
    • Movement Meditation
    • Spiritual Meditation

    After you’ve grasped the basics and are interested in delving deeper into other types of meditation, you can try other more complex types of meditation.


    1) Mindfulness Meditation

    Mindfulness meditation is believed to originate from Buddhist teachings and is considered one the most popular types of meditation in the West.

    It’s is a great meditation practice for beginners because the concept behind it is really simple, compared to some other types of meditation.

    It simply relates to your ability to be present in the moment – aware of where you are and what you’re doing, but are not reactive or distracted by what’s going on around you.

    It involves taking a moment to clear your mind, relax, focus on your breath and observe wandering thoughts as they drift through your mind, without judgment.

    The more that you practice, the more useful it can become to take note of any patterns in your thoughts – eg. Resurfacing limiting beliefs, stresses or worries.

    If you start to notice your thoughts wandering, softly bring your attention back to your breath.

    It’s all about letting go of the past or things you need to do in the future, to just focus on the present.

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    Where Can You Do It?

    Mindfulness meditation can be done anywhere – that’s what’s so awesome about it!

    The practice itself is very diverse.

    Some people may prefer to sit in a quiet place, close their eyes and meditate. Others may prefer to incorporate mindful during their day.

    As some examples, you can practice mindfulness meditation:

    • In the comfort of your home,
    • In a meditation room/ space,
    • Whilst sitting at your work desk,
    • As you lie in your bed,
    • Whilst having a shower or doing the dishes,
    • As you’re waiting in queue

    The Benefits of this Type of Meditation

    There are many different benefits of mindfulness meditation including:

    • Great for beginners who don’t have a teacher to guide them, those who prefer to practice meditation alone or really, anyone new to meditation.
    • Mindfulness meditation has been found to have the following benefits:
      o You become clearer and more focused (2)
      o Helps us understand how our minds works
      o Reduce the effects of stress and anxiety on the body  (1)(4)(8)
      o Lessen your tendency to overthink and have scattered thoughts
      o Can more effectively organise thoughts into clearly defined priorities
      o Become more self-aware, more able to manage difficult emotions (6)
      o Can improve quality of relationships (5) by becoming more attentive of others and your surroundings
      o Can find greater inner peace and reduce depression symptoms
      o Promotes resilience
      o Reduce blood pressure

    If you’d like to learn how to meditate mindfully, get started with the FREE mini Meditation for Beginners Course by entering your details below.



    Want to be a Happier, Less Stressed You?

    Learn about the benefits of meditation and how it can help you relieve stress & anxiety symptoms.

      Enter your details above to start the course!

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      2) Breathing Meditation

      Although deep breathing is used in many different types of meditation, breathing meditation can be classified as its own type of meditation.

      It comes under the “mindfulness meditation” umbrella.

      Breathing meditation requires focusing on your breath and ignoring other thoughts that enter the mind.

      The aim is to breath slowly and deeply and to, count your breaths.

      Where Can You Do It?

      Everywhere & Anywhere!!

      The Benefits of this Type of Meditation

      • Given breathing meditation is very similar to mindfulness meditation, it provides many of the same benefits.
      • It can help to reduce stress & anxiety symptoms, improve concentration and give you greater emotional control / body awareness.


      3) Body Scan Meditation

      Body scan meditation is a type of meditation that involves scanning your body for any areas of tension.

      You just aim to observe how your body feels in different areas during your practice.

      Once you’ve identified an area of tension, the goal it to allow it to release.

      You can do this by gradually tensing and relaxing certain muscles or areas of your body, starting first from the feet and then moving upwards towards your head.

      You can also aim to relax through visualisation techniques.

      Where can you do it?

      Probably best to do this meditation in a quiet place in your home – somewhere you can lie down quietly and not be distracted.

      The Benefits of this Type of Meditation

      • Breathing meditation is great for relieving any build up stress, anxiety or muscular tension in the body by encouraging your body to enter a relaxed state.
      • It can also help to relieve chronic pain, given you are allowing your body to let go of tension.
      • Can be a great practice to do before bed to help yourself enter a calm state


      4) Loving-Kindness Meditation

      Loving-kindness meditation (also known as Metta meditation) is a type of meditation where the prime focus is on cultivating an attitude of love and kindness towards yourself, friends & family and even past enemies.

      Loving-kindness meditation is practiced to promote feelings of compassion and love by sending messages of loving kindness to the world, yourself or specific people.

      The message could consist of words or phrases that are intended to evoke warmhearted feelings.

      Some common phrases often repeated during loving kindness meditation include:

      • May I be happy
      • May I be well
      • May I be at peace
      • May I be safe
      • May I be at ease

      These phrases can also be directed at someone else, by swapping the “I” for “You”.


      Where Can You Do It?

      Loving-kindness meditation, similar to Mindfulness Meditation, can be done almost everywhere.

      In most cases though, it’s practiced whilst sitting in a comfortable and relaxed position.

      The Benefits of this Type of Meditation

      Modern research on compassion and human behaviour has revealed that loving-kindness meditation can help to:

      • Increase self-esteem, self-awareness and understanding
      • Increase empathy and compassion towards oneself and others
      • Build a positive attitude
      • Reduce feelings of anger, frustration, resentment, jealousy and conflict.
      • Relieve depression, PTSD, anxiety and stress related symptoms

      Loving-kindness is another good type of meditation to start out with as a beginners.

      But it may be worth finding a guided meditation to listen to or to attend a class with a teacher, so they can guide you through it.

      Types of Meditation - Loving Kindness Meditation Image


      5) Guided Meditation

      Guided meditation typically refers to a meditation practice where a teacher guides you through the particular steps of a certain meditation practice.

      The guided meditation could involve imagery or visualisations of situations or things that you find relaxing, make you feel good or bring a certain thought to mind.

      You’re often required to use more of your senses during the practice including sound, smell, touch etc.

      Now that the Insight Timer App can be downloaded straight to your phone, it’s never been easier to find guided meditations for all types of meditation.

      Where Can You Do It?

      Preferably in a quiet space where you can comfortably sit down and listen to a guided meditation without being distracted or interrupted.

      The Benefits of this Type of Meditation

      • Useful for beginners when starting out as it can help to guide you through the meditation process
      • You get to explore different types of meditation without needing to be an expert
      • Can be a nice alternative compared to sitting in silence, especially if you get distracted by your thoughts really easily

      If you’re interested in getting started with guided meditation, ensure to check out our Complete Meditation Course for beginners.

      In this course, you will get to try many different types of meditation.


      6) Movement Meditation (Yoga, Tai-Chi, Walking, etc)

      This type of meditation is exactly as it sounds…meditating whilst moving. Simple, eh!?

      Some common examples of movement meditation include yoga, tai-chi, some martial arts and walking.

      It could also relate to you meditating whilst doing other activities that require gentle forms of motion.

      Where Can You Do It?

      If you haven’t done moving meditation before, it’s probably best to get started in a class – eg. Yoga, Tai chi.

      That way after some practice, you’ll feel more confident doing it on your own rather than just winging it. It can also be done at home with a DVD or on your own in a quiet space.

      The Benefits of this Type of Meditation

      • Movement meditation is great for people who are very active, find it difficult to sit still or find it easier to focus / concentrate when moving.


      7) Spiritual Meditation

      Spiritual meditation is often used in Eastern religions, including Hinduism and Daoism, but is also appearing in Christian faith as well.

      Similar to prayer, during spiritual meditation you enjoy a quiet moment to and seek a deeper connection with your God, your higher self or the Universe (whatever you believe in).

      It could involve pure silence or something some spoken words or a prayer.

      Where Can You Do It?

      The best places for spiritual meditation are at home, your preferred place of worship or even amongst some beautiful natural scenery.

      The Benefits of this Type of Meditation

      It gives you the chance to tune in deeper with your spirituality and/or your higher self

      Spiritual Meditation for Beginners

      Other Types of Meditation You Can Try

      1) Chakra Meditation

      When we talk about a chakra meditation, just think of chakras like coloured discs or wheels of energy that are positioned along your spine in various places.

      This invisible energy, often referred to as “Prana”.

      Prana is considered the vital life force and is believed to keep us vibrant, healthy and alive.

      It’s kind of like a swirling, glowing or pulsating energy.

      For the purposes of meditation there are 7 main chakras that we tend to focus on:

        1. The Root Chakra
        2. Sacral Chakra
        3. Solar Plexus Chakra
        4. Heart Chakra
        5. Throat Chakra
        6. Third-eye Chakra
        7. Crown Chakra

      Each chakra is located in a different part of the body and is associated with a different corresponding color and energetic purpose.

      Unblocking chakras in the body is said to:

      • Cleanse, clear and balance our your chakras to promote balance in the body
      • Bring the body into a more relaxed and fluid state
      • Improve overall physical and mental well-being.

      Chakra meditation is probably a bit complex to start out with as a beginner, but if you do want to read more about chakra meditation, you can have a read of this article.


      2) Chanting / Mantra Meditation

      This is not really a type of meditation I recommend for beginners.

      I know I personally didn’t get into chanting / mantra meditation until I was much further down in my journey. But nonetheless, I thought it’d be worth mentioning.

      In mantra meditation you use a repetitive sound, word, or phrase to clear the mind and tune into your spirituality.

      These repetitive sounds (mantras) can be accompanied with background music or a melody, but it’d not always the case.

      You may have seen many people meditating and saying “Om”.

      Well, that’s a classic example of a mantra.

      People who enjoy mantra / chanting meditation often say that it helps to cultivate a peaceful, yet alert, state of mind, fosters deeper awareness and a stronger connection to compassion and confidence.


      How to Get Started with Meditation

      As a beginner, meditation is definitely something that is easier to grasp when you have someone guiding your through it.

      Trust me, I know!!

      For years, I tried to learn meditation on my own… with many failed attempts, trial and error and a ton of frustration.

      Sadly I much wasted so much time, that I just didn’t need to!

      But I guess one advantage of doing it this way is I understand all the struggles you are likely to have on your own journey, because I’ve gone through them myself.

      I’ve also gained so much insight into how NOT to meditate and how to meditate, so that you can master the benefits, in shorter amount of time.  

      That’s why after several years of my meditation journey, I decided to create my own course; “Journey to Calm” – A Meditation Course for Beginners.

      Icon Journey to Calm Course

      This course is designed to help newbies save time, confusion and frustration when learning how to meditate.

      I guide you through the steps of meditation in a simplified and practical way.

      NO jargon! NO ultra spiritual or religious content!

      Just tips and guidance from someone who’s been where you are and has experienced, first hand, the results you can gain from meditation.

      If you’re interested in learning more click the link above.

      As another option, you can also sign up for the FREE mini version of the course, to dip your toes in.

      In the FREE “Lite” Version, you’ll learn about:

      • The basics of meditation
      • How it can improve overall health
      • and how meditation can be practiced to specifically relieve stress and anxiety symptoms.

      Get started today by entering your details below.

      Next up7 Proven Benefits of Meditation for Your Mental, Emotional & Physical Health