The 5 Most Effective Meditation Styles (And Which Is Right for You)

One of the most common reasons people give up on meditation is that they tried one style, it didn't feel right for them, and they concluded that "meditation just isn't for me."

That's like trying one type of exercise, hating it, and never moving your body again.

There is no single way to meditate. In the same way that running, swimming, yoga, and weightlifting all build fitness through different mechanisms, different meditation styles produce different — and sometimes complementary — benefits. The key is finding the approach that fits your personality, lifestyle, and goals.

After years of recommending meditation to patients and practicing it myself, here are the five most evidence-backed styles and how to know which one is right for you.

1. Focused Attention Meditation (Mindfulness of Breath)

Best for: Anxiety, scattered attention, racing mind, beginners.

This is the foundational practice that most people encounter first — and for good reason. You focus your attention on a single object, most commonly the breath, and practice returning your attention whenever the mind wanders.

The "returning" is the training. Research shows this practice builds the prefrontal cortex, reduces amygdala reactivity, and improves the ability to direct and sustain attention in daily life.

How to practice: Sit comfortably, close your eyes, and bring your attention to the sensation of breathing — the rise and fall of the chest, or the air passing through the nostrils. When your mind wanders, gently return. Repeat for 10–20 minutes.

The evidence: This is the most researched form of meditation, with hundreds of randomized controlled trials confirming benefits for anxiety, depression, chronic pain, blood pressure, and cognitive function.

2. Open Monitoring Meditation (Choiceless Awareness)

Best for: Creativity, emotional intelligence, big-picture thinkers.

Rather than focusing on a specific object, open monitoring meditation involves observing whatever arises in awareness — thoughts, feelings, sounds, sensations — without attaching to or reacting to them. You become a witness to your own mind.

This practice is associated with increased activity in the brain's default mode network in a way that enhances creativity and flexible thinking rather than rumination.

How to practice: Sit quietly and simply observe whatever arises in your awareness. Don't chase anything, don't push anything away. Just notice. When you realize you've been swept away by a thought, return to the stance of the observer.

The evidence: Studies show this practice enhances divergent thinking — the kind of broad, creative problem-solving that generates novel ideas and connections.

3. Loving-Kindness Meditation (Metta)

Best for: Depression, self-criticism, relationship struggles, compassion fatigue.

Loving-kindness meditation involves the deliberate cultivation of warmth, goodwill, and love — toward yourself first, then toward others in widening circles (loved ones, neutral people, difficult people, all beings).

This practice is one of the most powerful interventions for self-compassion. Research at Stanford's Center for Compassion and Altruism found that just seven weeks of loving-kindness practice significantly reduced self-criticism and increased self-compassion, positive emotion, and sense of connection.

How to practice: Repeat silently: "May I be happy. May I be healthy. May I be safe. May I live with ease." Hold the feeling of warmth as you say these phrases. Then extend the same phrases to others. Even five minutes is powerful.

The evidence: Associated with reduced depression, increased positive emotions, decreased chronic pain (remarkably), and reduced the implicit racial bias of participants in a 2013 study — demonstrating it produces real attitudinal change, not just pleasant feelings.

4. Body Scan Meditation

Best for: Chronic pain, stress held in the body, insomnia, disconnection from physical experience.

A body scan involves moving your attention systematically through each part of the body — from the top of the head to the tips of the toes — noticing sensations without judgment or effort to change them.

This practice builds interoceptive awareness — your ability to sense what is happening inside your own body. Many people carry enormous amounts of unnoticed tension and stress stored in their bodies and are startled by what a body scan reveals.

How to practice: Lie down or sit comfortably. Start at the crown of the head and slowly move your attention through each body region — scalp, face, neck, shoulders, arms, chest, belly, back, hips, legs, feet. Notice what you feel. Don't force relaxation; just observe.

The evidence: The body scan is a core component of Mindfulness-Based Stress Reduction (MBSR), which has been shown in hundreds of studies to significantly reduce chronic pain, anxiety, and the physical symptoms of stress.

5. Transcendental Meditation (TM)

Best for: People who struggle with focus, those seeking deep rest, executives, high performers.

TM involves the silent repetition of a personal mantra — a specific Sanskrit sound assigned by a certified teacher — for 20 minutes twice daily. The mantra serves as a vehicle to allow the mind to settle into a state of "transcendence" — a uniquely restful state of awareness beyond ordinary thinking.

TM has an unusually robust body of research behind it, including studies conducted at major universities and published in peer-reviewed journals, showing benefits for cardiovascular health, PTSD, cortisol reduction, and cognitive performance.

How to practice: TM is best learned from a certified instructor. The technique is highly specific, and the proper training makes a significant difference in results.

The evidence: The American Heart Association has acknowledged TM as having sufficient evidence to recommend it as an adjunctive therapy for hypertension. A 2013 meta-analysis found TM reduces blood pressure more significantly than other relaxation interventions.

Which Style Should You Choose?

If you're a beginner or struggle with anxiety: Start with focused attention (breath meditation). It's simple, immediately effective, and the foundation of every other practice.

If you're self-critical or lonely: Add loving-kindness practice even 5 minutes a day. The effects on mood and self-compassion can be felt within days.

If you carry physical tension or have trouble sleeping: Body scan before bed.

If you want maximum productivity and stress reduction with minimum effort: TM is worth the investment in proper instruction.

If you're creative or want broader awareness: Gradually experiment with open monitoring as your practice matures.

The best style is the one you'll actually do. Start with ten minutes of breath meditation tomorrow morning. Everything else can come from there.

— Dr. Lemmon