Which Type of Meditation Is Right For You

Life as a young adult can be a rollercoaster ride, right? With deadlines, social pressures, and a constantly buzzing mind, it's no wonder stress and anxiety creep in. That's where meditation steps in like a cool, calming friend. Meditation doesn’t just calm you, it also improves concentration, makes you more mindful, helps you sleep better, and is even effective at dealing with chronic pain!

We get it, though – sticking to a meditation practice is easier said than done (especially if you’re a newbie). So, if you've not been successful at keeping up with the practice or you just don’t know where to start, we've got your back. Check out these meditation techniques to find the one that clicks with you!

1. Mental repetition or Chanting:

In this meditation style, you simply keep repeating a particular phrase or "mantra" in your mind. For example, you may chant "Om," "Peace," "Love," or affirmations like "I feel good" or "I am worthy of love" repeatedly.

This practice is rooted in the belief that chanting "Om" can create a vibration aligning your body's rhythm with the Earth's magnetic field, creating a profound sense of unity with nature.

2. Visual concentration:

In this method, you fix your gaze on an object 3-5 feet away without blinking, for 60 seconds. Till the object’s image is engraved in your mind. Then, close your eyes and keep visualizing it. If the mental image starts to fade, open your eyes, and repeat the process. In yoga, this type of unwavering gaze is known as "tratak." Popular objects for this practice include a candle flame, flower, seashell, beautiful scene, or mandala.

3. Repeated sounds

Here, a sound is repeated to keep the mind's attention. Such a sound is called "nadam." Nadam sounds can include a rhythmic drumbeat, chiming bells, soothing Tibetan bowls, or the tranquil sounds of a waterfall or ocean waves caressing a beach shore.

4. Physical repetition:

Rhythmic aerobic exercises like running, swimming, or walking can induce a meditative state (the "runner's high"). This state can arise from the soothing rhythm of breathing or the repetitive motions of limbs. Additionally, Pranayama or diaphragmatic breathing is also used as a physical repetitive mantra.

5. Tactile repetition:

Holding a small object, such as a polished stone or seashell, also brings focus to the mind. Hindu yogis use a strand of beads called a mala (108 small beads and one large meru bead), holding it in their right hand, and rolling the beads one by one between the thumb and third finger as they meditate.  

6. Guided Meditation:

You can meditate with the guidance of an expert or an audio narration leading you through meditation. There's a wealth of apps and podcasts offering guided meditation, which is especially helpful for beginners.

Give each of them a try to discover which meditation style most vibes with you!

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