Popular Meditation Techniques

Meditation techniques, like meditation itself, tend to be relatively simple. Following is a brief list of ten of the most commonly practiced ones. You can use one exclusively, experiment with several, or try one for a few months and then switch to a different technique.

• Repeating a meaningful word or phrase, known as a mantra

• Following or counting your breaths

• Paying attention to the sensations in your body

• Cultivating love, compassion, forgiveness, and other healing emotions

• Concentrating on a geometric shape or other simple visual object

• Visualizing a peaceful place or a healing energy or light

• Reflecting upon inspirational or sacred writings

• Gazing at a picture of a holy being or saint

• Contemplating the beauty to be found in nature, art, or music

• Bringing mindful awareness to the present moment

Be aware that changing techniques frequently makes it hard to reap the full range of benefits you can realize by using a consistent technique for a period of time — a few weeks to a month at least.