Meditation Styles and Benefits

personal growth spirituality stress Mar 27, 2021
Meditation sitting pose with legs crossed, and hand over the knees

If the thought of mediation makes you jittery and anxious, we get it. But take a deep breath, put that thought aside and hang out for a few seconds longer cause we've got some great info for you. 

First, taking a deep breath, putting the thought aside, and sticking around a few more seconds pretty much IS what meditation is all about. Not so scary anymore? We hope not. But either way, sitting in silence isn't the only type of meditation out there. Even if you're well into the practice of meditation, it's recommended to explore different styles. If you're a beginner, keep reading and check out which one calls your attention. 

Remember that even one minute of meditation a day can make a difference in your mood. If you can do multiple one minute meditations throughout the day, that's a rockstar move toward Seizing Happy in your spiritual and emotional wellness areas! 

There are over 20 different types of meditation. This list just has some of the more common ones. We've also listed their benefits and a few characteristics about them so you can decide which is best for you. 



Metta Meditation 

This style of meditation is also commonly known as Loving- kindness Meditation. Its goal is to help the individual create a view and behavior of love and kindness towards all things, including life stressors and triggers. This meditation entails opening the mind and heart to receiving love and kindness, followed by sending love and kindness to the world, specific people (even those we dislike) and loved ones. 


This style of meditation is helpful for individuals affected by:


  • resentment 
  • frustration 
  • anxiety
  • anger
  • interpersonal conflict 
  • has also been known to help reduce PTSD 



Body Scan

Also known as progressive relaxation, this style of meditation is directs the individual to slowly scan the body for tension, notice it, and release it through breathing and visualization. Some body scan meditation techniques have the individual tense and release different parts of the body, starting from the feet and working their way up. Others have the individual imagine a wave coming over the body, then leaving and taking with it all the tension and stress. This visualization is done multiple times throughout the meditation session. 



  • promotes calmness
  • helps find relaxation
  • promotes more peaceful sleep
  • may help with chronic pain



Mindfulness Meditation 

Surely you've heard the phrase "live in the moment." This is exactly what Mindfulness Meditation is all about. It encourages individuals to be aware of the present moment, feelings, thoughts, and other stimuli. This is a style of meditation you can do practically anywhere. While cooking, for example, you'd be mindful of the sound of the vegetables you cut them, the texture of them on your fingertips, the smells emanating from the pots, the change in the temperature as you open the oven... You can do this in the grocery line, at work, while driving, pretty much anywhere. 



  • improve focus
  • reduces fixation on negative emotions
  • lessen impulsive, emotional reactions
  • improve memory
  • improve relationship satisfaction



Breath Awareness Meditation

This style of meditation is great to help find peace within your thoughts. It encourages the individual to focus on the breathing and only the breathing. While there are multiple breathing patterns to try with this style of meditation a very popular one is the 4-7-8 technique. Inhale for 4 seconds, hold for 7 seconds, and exhale for 8 seconds. 



  • reduce anxiety 
  • emotional flexibility 
  • improved concentration 



Transcendental Meditation 

The name is exactly what this form of meditation is intended to do, transcend the individual to a higher state of being. This is also a spiritual form of meditation. In this case the individual focuses on breath as well as a mantra usually chosen by a teacher or guide. In more modern styles of transcendental meditation the individual might repeat affirmations such as "I am prosperous and live in abundance" while meditating. 


Some practitioners have experienced increased mindfulness as well as spiritual experiences. 


Mantra Meditation 

This is also known as "Om Meditation". A mantra is a word (sometimes just one syllable) used to help the mind focus only on that sound. Contrary to transcendental meditation, mantra meditation does NOT use affirmations. Mantras are very popular in both Hindu, Buddhist traditions. 

Some of the most well-known mantras from the Hindu & Buddhist traditions are:


  • om
  • so-ham
  • om namah shivaya
  • om mani padme hum
  • rama
  • yam
  • ham




  • increased focus 
  • relaxation
  • stress relief 



Zen Meditation

This is a more spiritual form of meditation, often practiced with a teacher or guide, with specific steps and postures. It requires finding a comfortable position in which to focus on breathing and observe thoughts without judgement. Oftentimes those who practice this meditation are seeking a new spiritual path. 



  • spiritual growth
  • increased mindfulness
  • relaxation



Primordial Sound Meditation 

This a deeply spiritual form of meditation founded by Dr. Deepak Chopra and Dr. David Simon in which the individual silently repeats a mantra same as the vibrational sound the earth was making on the date and time and place of their birth. This mantra is found with calculations following Vedic mathematic formulas. 



  • manage stress
  • reduce anxiety
  • create inner peace
  • awaken your intuition
  • lower your blood pressure
  • become less judgmental
  • connect to spirit

Sending love and light your way...

GiGi Diaz

PS: Let's Connect on Instagram @GiGiDiazLIVE

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