7 types of relaxing meditation

Meditation dates back thousands of years. There are many different types of meditation practices, so it can feel overwhelming when you’re trying to find the one that will suit you.

One thing that many types of meditation have in common is their relaxing properties. Some methods can also help to improve focus, encourage sleep, and improve your mood more generally.

But different types of meditation also vary greatly. Some of the key differences are:

• Guided vs. unguided
• Still vs. moving
• Focused vs. effortless
• Contemplation vs. transcending

As we take a look at some of the most popular types of meditation for relaxation, consider which one might be the best for you.

1. Mindfulness meditation

Mindfulness is a relaxation meditation that has become increasingly popular in recent years. It can be done with a teacher to guide you, audio or visual prompts, or alone.

Mindfulness is centred on awareness: the thoughts passing through your mind, your breathing, or other bodily sensations.

You don’t try to change your thoughts or breathing, you simply observe them and concentrate on them.

Many people enjoy mindfulness and find it helps them to manage stress and reduce anxiety. But it’s not for everyone, as other people have difficulty maintaining concentration or feel uncomfortable observing their thoughts in such detail.

Another important point to note is that mindfulness is not suitable as a deep relaxation meditation, as the mind is kept on the surface level.

2. Guided meditation

During guided meditation, a teacher, app, or video gives instructions for the direction of thought or pace of breathing. This can be a popular choice of meditation for relaxation for beginners who can simply follow the prompts they are given.

Many people like to have an external prompt that guides the mind and they benefit from reduced stress after finishing their meditation. However, it might not always be the most convenient meditation practice, for example, if you have no phone signal or cannot meet with a guided meditation teacher.

Some examples of the prompts given during guided meditation are:

• Visualisation techniques, such as a burning candle
• Imagining a relaxing scene, like the beach
• Instructions for when to inhale, hold your breath, and exhale
• Suggestions to try emptying the mind

3. Loving-kindness meditation

Loving-kindness meditation, also known as metta meditation, involves repeating phrases and words in your mind. These phrases are thought to evoke positivity and happiness, and therefore lead to relaxation.

The positive affirmations include:

• May I be happy
• May I be well
• May I be safe
• May I be peaceful and at ease

Then, the “I” is replaced with “you”, as you turn your mind to friends or family. This meditation practice intends to send well wishes and compassion to yourself and to others.

Loving-kindness meditation is an unguided form of meditation, so it can be done alone, without any input from a meditation teacher or other external source. 

By focusing on positive affirmations, it has been shown to reduce stress and muscle tension. It can also help people who harbour negative thoughts or bitterness. However, this type of relaxing meditation can also be disheartening for people who do not notice an immediate uplift in their mood.

4. Chakra meditation

Chakra meditation is an example of an ancient practice that remains popular today. Chakras are centres of energy within the body, and by balancing them, it’s thought that we can experience relaxation among other benefits.

The chakras are:

• Crown chakra (top of the head)
• Third eye chakra (between the eyes)
• Throat chakra
• Heart chakra (centre of the chest)
• Solar plexus chakra (stomach)
• Sacral chakra (below the belly button)
• Root chakra (base of the spine)

Each chakra is associated with different qualities, motivations, and feelings. During chakra meditation, you focus on each centre of energy and pay attention to any emotions or thoughts that arise during this period of focus.

5. Yoga meditation

Yoga meditation is more physically active than the other types of meditation that we have discussed so far. It involves a combination of yoga postures, known as asanas, breathing techniques, and monitoring the sensations of the body and mind.

Some people find it to be a good meditation for relaxation as they are able to focus on the physical sensations of the asanas which can quieten the mind.

Yoga asanas can be adjusted for people who have a limited range of movement, for example,

You can start by trying yoga meditation for 10 minutes, and build up to 30 minutes as you grow more comfortable.

6. Focused meditation

Focused meditation, or focused attention meditation, is another example of a relaxation meditation. When the chaos of everyday life feels like it’s too much, it can help to focus your attention on a particular sound, object, or your breathing.

Focused meditation is done sitting comfortably, and the object of focus is chosen by you. Meditators tend to start with a duration of five minutes, but this can be longer as you get more accustomed to the practice.

As well as feelings of relaxation, focused meditation can help to improve your ability to concentrate with results seen in studying or work.

7. Transcendental Meditation

Finally, let’s take a look at the Transcendental Meditation technique—or TM for short. The TM technique was introduced to the world by Maharishi Mahesh Yogi in the 1950s and has since been learned by more than 10 million people.

TM is practised for 20 minutes, twice a day. It’s an effortless type of meditation that utilises a mantra. Unlike some of the other meditation techniques discussed, there is no focusing, trying to control your thoughts, or attempting to conjure a mental image.

After learning the

The TM technique is a natural process that allows the mind to reach the source of thought, while mindfulness or guided meditations keep the mind on the surface level. A profound sense of calm is experienced during meditation, and can also continue in the following hours.

In addition to being a relaxing meditation, peer-reviewed scientific research has demonstrated many benefits of a Transcendental Meditation practice.

Some of these benefits help to explain why the TM technique is so relaxing, including:

• Reduced blood pressure¹
• Lower cortisol²
• Better sleep
  ³
• Improved creativity,⁴ and much more