Many people turn to meditation to reduce stress, sharpen focus, and boost their emotional well-being — benefits that feel essential when their lives become too busy or overwhelming. And while the concept of meditation may seem simple — sit still, breathe, be present — there are actually several different kinds, each with their own techniques and goals.
To help you learn more about a few popular types of meditation and perhaps discover the varieties that best resonate with you, we tapped a few of our meditation experts at Life Time to explain them. You can find guided meditations in the Life Time app.
1. Mindfulness Meditation
Mindfulness meditation centers on creating present-moment awareness, which you might do by focusing on your breath. As thoughts and feelings arise, as they inevitably do, you gently bring your attention back to your breathing. This type of meditation can reduce stress and anxiety as well as improve concentration.
“These types of mindful moments help create intentional space in your day,” says David Freeman, CPT, CCP, PES, senior director of signature coach excellence, cohost of the Life Time Talks podcast, and guided meditation teacher for Life Time. “Whether you’re looking to let go of what’s weighing you down, hit the reset button on your mindset, or become more aware of your internal dialogue, making space for moments like this can support your overall well-being.”
Taking time for mindfulness can help you find balance between your inner experience and the outer world, adds Rob Glick, senior director of group fitness programming and innovation and guided meditation teacher at Life Time. “Mindfulness and intentional awareness practices guide you to fully inhabit each moment with acceptance and clarity,” he says.
2. Gratitude Meditation
Gratitude meditation is a practice focused on cultivating a sense of appreciation for all the aspects of life — big or small — that bring you joy, comfort, or meaning. This style of meditation invites you to actively reflect on what you’re thankful for and can boost your mood, increase optimism, and strengthen emotional resilience.
“Gratitude reflections are a powerful way to pause and acknowledge and express appreciation for what’s good,” says Freeman.
Regular moments of intentional gratitude may help bring awareness to what makes your life meaningful and increase your happiness level, as well as the rate at which you can rebound during tough times. “When you’re feeling good — and even when you’re not — a gratitude meditation allows you to focus on what you love or are happy about within yourself, in your community, and in the world,” adds Tory Schaefer, director of national yoga operations and guided meditation teacher for Life Time.
3. Soundscape and Sound Bath Meditation
Soundscapes and sound bath meditations involve ambient sounds, such as nature sounds or certain types of music or instruments. The goal is to simply listen and allow the sound to guide you into a state of relaxation.
“When creating these types of meditations, I incorporate sounds of nature that I’ve recorded on my travels along with sound bath instrumentation, like quartz singing bowls, koshi chimes, flutes, and binaural beats,” Schaefer explains.
“Each type of sound offers varying benefits,” he adds. “Sounds of nature promote a sense of calm and reduce stress, while connecting the listener to their own inner state of nature. Quartz singing bowls stimulate Alpha and Theta brainwaves, which can promote feelings of groundedness, compassion, and forgiveness. The flute encourages introspection and emotional release, while binaural beats entrain the mind to promote deep relaxation and enhance creativity and intuition.”
4. Moving Meditation
Meditation doesn’t have to mean sitting still — it can take other forms. If you find it difficult to be still, a simple mindful walk can count as meditating. Movement meditations combine gentle, intentional physical movement with mindful awareness.
“Mindful movement is amazingly good for the soul,” says Schaefer. “Experience every step, sound, and smell on your walk. Make time for yoga or tai chi or simply turn up the music and dance in your kitchen.”
5 Tips for Starting a Meditation Practice
Like any new habit, beginning a meditation practice takes patience, consistency, and a bit of trial and error to discover what works best for you. Here, our experts offer a few of their top tips for setting yourself up for success.
1. Set the tone.
“Find a quiet, comfortable space that invites stillness. Light, sound, and scent can all play a role in helping you focus and relax.” — Freeman
“Create a dedicated space that feels peaceful to you — but remember, you can meditate anywhere. Be sure to find comfortable seating that supports your posture.” — Glick
“Meditate in a space that you want to be in. I like to light some incense or have a scent that brings a smile to my face.” — Schaefer
2. Start small and keep it simple.
“You don’t need a long session to feel the benefits. Start with just five minutes each day.” — Glick
“My guided meditation recordings in the Life Time app are all within three to five minutes and are on the topic of purpose. That can be all you need.” — Freeman.
3. Anchor it to a routine.
“Find a time in your regular routine where meditation fits in well. It could be right away in the morning, post-workout, or right before bed — whatever works best for your flow. This is a key tip to staying consistent.” — Freeman
4. Be present, not perfect.
“Approach your practice with kindness — meditation isn’t about perfection but rather presence. Every time you notice your mind wandering and gently return to your focus, that’s the practice working.” — Glick
“Some days our minds just want to wander. That’s part of the process. Just gently return to your breath or the prompt of the meditation.” — Freeman
5. Keep showing up.
“Consistency is key to any mindfulness practice. The more you meditate, the less reactive to stress you’ll become and the more benefits you’ll experience.” — Schaefer
