The Ember + Sage

A Guide to Different Types

Meditation isn’t one-size-fits-all. With so many types of meditation out there—from mindfulness and mantra to movement and visualization—it can feel overwhelming to know where to begin. This guide to different meditation styles will help you discover which practice best fits your personality, goals, and lifestyle. Whether you’re looking for stress relief, focus, inner peace, or spiritual connection, there’s a meditation style that’s right for you.

My 77-year-old mother just had total knee replacement. As one of the components of her recovery, her doctor suggested incorporating meditation into her day. 

 We’ve all heard the term meditation. We’ve all seen the images—an old, wizard-like man with a long beard sitting cross-legged in deep contemplation. And, of course, the memes—because there are always memes.

But what exactly is meditation, and why is it so important that even doctors are recommending it to 77-year-olds recovering from TKR?

At its core, meditation is simply the practice of quieting your mind for a set amount of time. It’s one of the best things you can do for yourself—right up there with exercise. In fact, research shows that even just one minute of meditation can have a positive impact on your brain. 

We know that meditation is recommended as a way to reduce stress, improve focus, and cultivate inner peace.  But why was it recommended to my mom?! Meditation is often recommended after surgery to promote healing and recovery by reducing stress, anxiety, and pain, which can help the body focus on repair and improve overall well-being

So, obviously, meditation is a powerful little tool for just about every area of life- but with so many styles, how do you know which one is right for you?

Meditation isn’t one-size-fits-all. Whether you are seeking calm and stillness or you are more of a dance-it-out kind of person–  there’s a practice that fits every lifestyle and personality.

Let’s explore a few different types of meditation and hopefully find one that resonates with you!

1. Mindfulness

• What it is: Mindfulness is a fancy word for being fully present in the moment. Remember the old Pitbull song lyrics, I just want to feel this moment? That’s mindfulness. We spend so much of our time thinking about what could happen, contemplating the ‘what ifs’, and being plugged in that often we forget to live in the moment. Mindfulness is living in the moment. And, this takes practice. 

• Best for: Those who want to reduce stress, improve focus, and cultivate self-awareness.
  
• How to practice: The easiest way to practice mindfulness is to put down the phone and notice the world around you- your internal and external world. Pay attention to your thoughts, your feelings, and your responses. Take notice of the things happening around you- focus on the details of what you see…notice the sights, the sounds, the colors. Slow down and be present.

2 . Guided

• What it is: Guided meditations are led by a teacher or an audio that guides you through visualization, breathing, or relaxation exercises. My mom found one for ‘healing after knee surgery.’ Regardless of what you are looking for, I promise there is a guided meditation for it!

• Best for: Beginners, those who struggle with focus, or anyone needing extra guidance.
  
• How to practice: A quick Google search for “guided meditation” pulls up millions of results. With countless apps (Insight Timer is a great free option!) and an endless supply of YouTube videos, you can find a guided meditation for just about anything you can imagine. Explore different options, experiment with a few, and find the one that resonates with you. 

3. Mantra

• What it is: Repeating a word or phrase (mantra) to focus the mind and elevate consciousness. Many people can imagine seeing someone sitting cross-legged, chanting OMMM, OMMM– that is mantra meditation. Many people will say this should be a sacred word or sound, but, unless you are working on Transcendental meditation (which is taught via a class) then any word will do. It is just a way to relax your mind and give you something to focus on.

• Best for: Those who like rhythm and repetition. People who struggle with ‘emptying’ their minds and need something to focus on.
  
• How to practice: Choose a mantra like “Om” or a personal affirmation, and repeat it silently or aloud. There are also guided mantra meditations out there if you prefer a little support. 

4. Visualization

• What it is: A form of meditation that involves using the imagination to create vivid mental images. I read that this was the form of meditation Michael Phelps used as part of his Olympic training. He would visualize his race so he could be prepared for all scenarios. This is also a great practice not just for achieving goals, but also for relaxing. Think of the phrase go to your happy place- seeing yourself in your happy place is visualization! 

• Best for: Creative minds and people who want to work on goal-setting or emotional healing.
  
• How to practice: Imagine a peaceful scene, a bright light, or achieving a goal while meditating. Want more bang for your buck? Incorporate all of your senses into your meditation– see, feel, hear, smell, and taste your happy place!
  

5. Dance

• What it is: Meditation through free-flowing movement and dance. Dance as meditation?! That may seem a little counterintuitive- how do we clear our minds and get into this meditative/mindful state while dancing and listening to music? Remember, all meditation means is being fully present in the moment– turn up some music and let your body lead you. 

• Best for: Those who struggle with stillness and want a more expressive, joyful practice.
  
• How to practice:  Just DANCE! There’s no right or wrong way to practice dance meditation. There are no special steps or routine. It is simply turning on some music, letting your body move freely and without judgment! 

6. Movement

• What it is: Meditation practiced through mindful movement like walking, yoga, or tai chi. Your body is active, but your mind is calm.
  
• Best for: Active individuals or those who find peace through physical motion.
  
• How to practice: Take a walk alone without headphones, music, or conversation. Walk slowly, focusing on each step. Take a look around you, taking in the sights and sounds of your environment. Do some yoga focusing on the feeling of each pose and your breath. Be fully engaged in the practice. 

With all of the amazing health and wellness benefits of meditation, it is also a personal journey. Finding the meditation that fits your lifestyle and needs might take some time. But, remember, whether you sit in silence, repeat a mantra, or dance around the room, consistency is the key.

Play around, explore different styles, and most importantly,  find the meditation that feels good to you!