7 Types of Meditation Backed by Research, and How to Do Each One

Meditation has moved from monasteries to hospitals, schools, and workplace wellness programs, and it's now one of the most studied mind-body practices. But "meditation" covers very different techniques. Some train attention, some build compassion, some use a repeated word or phrase, and some happen while you move.

This guide covers seven types that have a meaningful research base or are taught in structured, professionally developed programs. For each one, it explains what the practice is, what the evidence shows (and doesn't), and exactly how to try it. It's part of our Health & Wellbeing learning path, and it applies the skills from our health literacy guide: what kind of evidence supports a claim, and how big the effect really is.

What the research says, in plain terms

Meditation research has grown enormously, but study quality varies. Many studies are small, short, or compare meditation with doing nothing, which makes benefits look larger than they are. With that in mind:

• A widely cited 2014 systematic review and meta-analysis in JAMA Internal Medicine (Goyal and colleagues) found moderate evidence that mindfulness meditation programs improve anxiety, depression, and pain, and low or insufficient evidence for many other outcomes, such as mood, attention, sleep, and weight.
• A 2022 randomized trial in JAMA Psychiatry (Hoge and colleagues) found that an eight-week MBSR course was noninferior to (about as effective as) the antidepressant escitalopram for reducing anxiety in adults with anxiety disorders, over the study period.
• In the UK, NICE guidelines include group Mindfulness-Based Cognitive Therapy as an option for people with depression, including to help prevent relapse.
• The US National Center for Complementary and Integrative Health (NCCIH) summarizes research suggesting meditation and mindfulness practices may help with anxiety, depression, stress, insomnia, and blood pressure, while noting that more high-quality research is needed for many uses.

The honest summary: meditation is a well-supported tool for stress and emotional wellbeing, with effects that are real but usually modest, and strongest for structured programs practiced consistently.

The seven types at a glance

Before you start: the basics for any type

• Time: start with 5 minutes. Add a minute or two each week if you like.
• Place: somewhere reasonably quiet where you won't be interrupted. Perfect silence isn't required.
• Posture: sit on a chair with feet flat, or on a cushion, with your back upright but not stiff. Lying down works too, though you may fall asleep.
• Eyes: closed, or open with a soft gaze toward the floor.
• Timer: use a gentle timer so you're not checking the clock.
• Attitude: your mind will wander, constantly. That's normal. Noticing and returning is the practice.

1. Mindfulness of breath (focused attention)

What it is: resting attention on the physical sensations of breathing, and gently returning each time the mind wanders. It's the foundation of most mindfulness programs, including Mindfulness-Based Stress Reduction (MBSR), developed by Jon Kabat-Zinn at the University of Massachusetts Medical School in 1979, and Mindfulness-Based Cognitive Therapy (MBCT), which adapts MBSR to help people with recurrent depression.

How to do it (5–10 minutes):

1. Sit comfortably and close your eyes or lower your gaze.
2. Take two or three slower breaths, then let your breathing return to its natural rhythm.
3. Choose an anchor: the feeling of air at the nostrils, the rise and fall of the chest, or the belly expanding and softening.
4. Rest your attention there, breath by breath.
5. When you notice your mind has wandered to a thought, plan, sound, or memory, silently note "thinking," and gently bring attention back to the breath.
6. Repeat, as many times as needed, without criticizing yourself.
7. Before finishing, widen your attention to the whole body and the room, then open your eyes.

Tip: counting helps beginners. Count each exhale from one to ten, then start again. If you lose count, start at one.

2. Body scan

What it is: slowly moving attention through the body, noticing sensations (warmth, pressure, tingling, tension, or nothing at all) without trying to change them. It's a core practice in MBSR.

How to do it (10–20 minutes):

1. Lie on your back or sit comfortably.
2. Take a few breaths and feel the points where your body touches the floor or chair.
3. Bring attention to the toes of your left foot. Notice any sensations. If you feel nothing, notice that.
4. Slowly move attention up: the sole, heel, ankle, lower leg, knee, thigh. Then repeat on the right side.
5. Continue through the pelvis, lower back, belly, chest, upper back, hands, arms, shoulders, neck, face, and head.
6. Where you notice tension, you can imagine the breath flowing into that area, without forcing it to relax.
7. Finish by sensing the whole body at once, breathing as a whole.

Tip: guided recordings help a lot at first, because the body scan is easier to follow than to remember. If you use it in bed, it may help you wind down; just know that falling asleep means you'll miss the training part.

3. Open monitoring (noting)

What it is: instead of one anchor, you let attention rest on whatever arises (sounds, sensations, thoughts, emotions), noticing each without getting pulled into it. It's often practiced after some experience with focused attention.

How to do it (10 minutes):

1. Start with two or three minutes of mindfulness of breath to settle.
2. Let go of the breath as the only focus. Open attention to whatever is most noticeable.
3. When something arises, give it a soft, one-word label: "hearing," "itching," "planning," "worrying," "remembering."
4. Let it pass, and stay open to the next thing.
5. If you get lost in thought, return to the breath for a few cycles, then open up again.

Tip: the goal is to watch thoughts like cars passing on a street, rather than jumping into each car.

4. Loving-kindness and compassion meditation

What it is: loving-kindness (from the Pali word metta) involves silently repeating phrases of goodwill, first toward yourself or someone easy to care about, then gradually toward others. Compassion practices focus on meeting suffering, including your own, with kindness. Structured programs such as Mindful Self-Compassion, developed by Kristin Neff and Christopher Germer, build on these practices.

How to do it (10 minutes):

1. Sit comfortably and take a few settling breaths.
2. Bring to mind someone who easily evokes warmth: a friend, a mentor, a pet.
3. Silently repeat phrases toward them, slowly: "May you be safe. May you be healthy. May you be happy. May you live with ease."
4. Turn the phrases toward yourself: "May I be safe. May I be healthy…"
5. Extend them, in turn, to a neutral person (someone you see but don't know well), then, if you're ready, a difficult person, and finally all beings everywhere.
6. Rest for a moment in whatever feelings are present, even if it's nothing in particular.

Tip: if directing kindness toward yourself feels awkward or brings up difficult emotions, that's common. Start with the easy person and come back to yourself later. Adapt the phrases so they feel genuine.

5. Mantra meditation

What it is: silently repeating a word, phrase, or sound to steady attention. Two well-known forms:

• Transcendental Meditation (TM) uses a specific mantra and is taught one-on-one by certified teachers through a paid course. A 2013 American Heart Association scientific statement concluded that TM may be considered in clinical practice to help lower blood pressure, while rating the evidence as limited and noting that other meditation types lacked enough evidence at the time.
• The relaxation response, described by Harvard cardiologist Herbert Benson in the 1970s, uses a simple word or phrase of your choosing and is free to learn.

How to do it, relaxation-response style (10–20 minutes):

1. Choose a short, calming word or phrase, such as "one," "peace," "calm," or a phrase that's meaningful to you.
2. Sit comfortably, close your eyes, and relax your muscles from feet to face.
3. Breathe naturally. Silently repeat your word on each exhale.
4. When thoughts arise, don't fight them. Think "oh well," and return to the word.
5. When you finish, sit quietly for a minute before getting up.

Tip: mantra practice suits people who find the breath too subtle to follow, or who find watching the breath makes them anxious.

6. Walking meditation

What it is: practicing mindfulness while walking slowly, using the sensations of each step as the anchor. It's taught in mindfulness programs and works well for people who feel restless sitting still.

How to do it (10 minutes):

1. Find a quiet path 10 to 20 steps long, indoors or out.
2. Stand still for a moment and feel your feet on the ground.
3. Walk slowly. Notice each part of the step: lifting, moving, placing, shifting weight.
4. At the end of the path, pause, turn mindfully, and walk back.
5. When your mind wanders, stop for a breath, then continue with attention on your feet.

Tip: you can practice informally on any walk by spending one block paying full attention to your steps, sounds, and surroundings.

7. Mindful movement: yoga, tai chi, and qigong

What it is: practices that combine movement, breath, and attention. They're often classed as meditative movement, and they've been studied extensively by the NCCIH and others. Tai chi, for example, has good evidence for improving balance and reducing falls in older adults, alongside stress benefits. Gentle yoga is part of the MBSR curriculum.

How to start:

1. Choose a beginner class at a community center, gym, or clinic, or a reputable beginner video.
2. Tell the instructor about any injuries, pregnancy, or health conditions.
3. Move within a comfortable range. Never force a pose or push through pain.
4. Keep part of your attention on the breath and on physical sensations, just as in sitting practice.

Tip: if you have a medical condition, joint problems, or osteoporosis, or are pregnant, check with your clinician first; some poses should be modified or avoided.

Which type should you choose?

A four-week starter plan

Track it lightly. Keep a simple log: date, type, minutes, and a 1-to-5 rating of stress before and after. After four weeks, look at it the way our data analysis guide suggests: compare against your starting point, watch for patterns (which type, which time of day), and remember that one good or bad day isn't a trend.

Habit tips:

• Stack it onto an existing habit, like right after your morning coffee or before you open email.
• Lower the bar. On busy days, one minute counts.
• Use guidance. Recordings and apps help most at the beginning.
• Practice with others. A class or group adds structure and accountability.

Is meditation safe?

For most people, yes. But it isn't risk-free:

• Some people experience increased anxiety, unpleasant memories, or emotional distress during or after meditation, especially during long or intensive practice.
• People with a history of trauma may find some techniques, like closing the eyes or focusing inward, distressing. Trauma-sensitive approaches allow open eyes, shorter sessions, and outward anchors such as sounds.
• People with certain mental health conditions should talk to their clinician first.
• Mindful movement carries the usual physical risks of exercise; modify as needed.

If a practice consistently makes you feel worse, stop, try a different type or a shorter session, and talk to a qualified teacher or clinician. Meditation isn't a substitute for treatment, and you shouldn't stop any medication or therapy without professional advice.

Free and low-cost ways to learn

• UCLA Mindful app from the UCLA Mindful Awareness Research Center: free guided meditations.
• Healthy Minds Program from Healthy Minds Innovations, a nonprofit linked to the University of Wisconsin–Madison's Center for Healthy Minds: free app with lessons and practices.
• Mindfulness Coach from the US Department of Veterans Affairs' National Center for PTSD: free app designed for veterans and anyone else.
• NHS mindfulness guidance on the NHS website: a plain-English introduction.
• MBSR and MBCT courses: eight-week group programs taught by trained teachers, offered by many hospitals, universities, and independent teachers, in person and online. Check the teacher's training.
• Popular paid apps offer large libraries of guided meditations and often free trials. Check their research claims the way our health literacy guide suggests.

Frequently asked questions

Which type of meditation is best for beginners?

Mindfulness of breath is the most common starting point, and it has the strongest research base. If watching the breath makes you anxious, try a mantra or walking meditation instead.

How long should I meditate each day?

Start with 5 to 10 minutes. Structured programs like MBSR ask for longer daily practice, but for beginners, consistency matters more than length.

How long does it take for meditation to work?

Many people notice they feel calmer during or right after a session. Research programs that show benefits for stress and anxiety typically run about eight weeks with regular practice.

Can meditation help with anxiety?

Research suggests mindfulness-based programs can reduce anxiety symptoms for many people, and one trial found MBSR comparable to a common medication for anxiety disorders over its study period. It works best as part of a broader plan; talk with a clinician if anxiety affects your daily life.

Is it OK to fall asleep while meditating?

It happens, especially during a body scan or when you're tired. If sleep is the goal, that's fine. If you want to build attention, sit upright and practice at a time when you're more alert.

Where to go next

You've finished the Everyday practices stage of the Health & Wellbeing path. Next:

• Positive Psychiatry and Mental Health review: a well-regarded course on how mental health works and what helps.
• Health literacy: how to judge any wellness claim, including meditation app marketing.
• Learning How to Learn review: attention and focus, from the learning-science side.

Sources

• National Center for Complementary and Integrative Health (NCCIH): research summaries on meditation, mindfulness, yoga, and tai chi, including safety.
• JAMA Internal Medicine: Goyal M, et al., "Meditation Programs for Psychological Stress and Well-being: A Systematic Review and Meta-analysis," 2014.
• JAMA Psychiatry: Hoge EA, et al., "Mindfulness-Based Stress Reduction vs Escitalopram for the Treatment of Adults With Anxiety Disorders: A Randomized Clinical Trial," 2022.
• Hypertension (American Heart Association): Brook RD, et al., "Beyond Medications and Diet: Alternative Approaches to Lowering Blood Pressure: A Scientific Statement From the American Heart Association," 2013.
• NICE: UK clinical guidelines on depression, including mindfulness-based cognitive therapy.
• NHS: Mindfulness: plain-English guidance.
• UCLA Mindful Awareness Research Center: the free UCLA Mindful app and classes.
• Center for Healthy Minds, University of Wisconsin–Madison: research and the Healthy Minds Program.
• National Center for PTSD: Mobile apps: the free Mindfulness Coach app.
• 988 Suicide & Crisis Lifeline: 24/7 crisis support in the US.