Types of Meditation
Meditation is more than simply sitting in silence; it is a structured practice that builds self-awareness, focuses on the present moment, and improves mental clarity.
Research from Monash University indicates that regular meditation can lead to measurable improvements in mental health. Even short daily meditation sessions can reduce symptoms of anxiety and depression, promote emotional resilience and enhance focus.
With various meditation styles available, understanding their differences can help individuals and organisations implement the most effective approaches for promoting mental resilience and workplace productivity.
How guided meditation works
Imagine sitting in a comfortable seat, slowly closing your eyes and focusing on your breath as an instructor gently guides you into a state of deep relaxation. That’s the essence of guided meditation, with the “instructor” streaming in via an app, audio recording or ideally live in-person mindfulness instructor. Guided meditation combines soothing words, breathwork, and visualisation techniques to help you stay present and focus your busy mind.
Why try guided meditation?
Guided meditation is particularly helpful for beginners as it offers more structure and direction than self-guided meditation. Here are some of the benefits of guided meditations:
- Less overthinking
- Increased relaxation
- Reduced stress
- Better sleep quality
- Improved emotional regulation
- Guided activities that are simple to follow and adapted to your skill level
Guided vs. unguided meditation
The main difference between guided and unguided meditation is the structure. While guided meditation offers containment for a busy brain with instructions, unguided meditation is for those who prefer their mind to wander. One is not better than the other. It’s about choosing what works for you in the moment. Some days, you might need the guidance, while on others, you’ll enjoy the quiet stillness.
Guided Meditation:
- Provides step-by-step direction
- Uses voice guidance, music, or nature sounds
- Ideal for those who need external focus and direction
Unguided Meditation:
- Encourages silent, self-directed practice
- Helps build deep self-awareness
- Preferred by experienced meditators
Calming vs. Insight Meditation
Meditation serves different purposes, from prompting relaxation to enhancing mental clarity. While some techniques focus on quieting the mind, others cultivate awareness and self-reflection.
Calming meditation
Calming meditation, as it sounds, is designed to promote relaxation, reduce stress, and calm the mind. This practice typically involves focusing on a single object, such as the breath, a mantra, or physical sensations, and gently returning to focus whenever the mind wanders.
Common techniques include:
- Deep breathing exercises
- Body scans to release tension
- Visualisation practices to create a sense of peace
Insight meditation
Insight meditation, often called Vipassana, takes a different approach, emphasising self-awareness and mental clarity. Rather than solely inducing calm, it encourages practitioners to observe thoughts, emotions, and bodily sensations without judgment.
Common techniques include:
- Developing mindfulness through focused attention on the breath
- Recognising patterns of thought and emotion
- Cultivating qualities such as wisdom and compassion
Many modern meditation practices, including the popular Headspace app, integrate calming and insight meditation. This balanced approach supports overall mental wellbeing, resilience, empathy, and a deeper understanding of the self. (Did you know The Wellness Workshop’s Meditation Instructor Tamblyn’s soothing voice features on the Headspace app?)
"While guided meditation offers containment for a busy brain with instructions, unguided meditation is for those who prefer their mind to wander."
Some other types of meditation
While guided and self-guided practices will use both insight (vipassana) and calming (samatha) as their core trainings, there are also other types of meditation styles to practice, including:
Visualisation – where you’re focusing on a mental image rather than the breath. You focus on the mind and any physical sensations by imagining a specific visualisation.
Focused attention – use your breath as the focus point to anchor the mind and awareness. When your mind starts to wander, simply return to the breath.
Body scan – this type of meditation is designed to connect your body and mind. It uses a mental scan from the top of the head to the end of your toes, bringing attention to any feelings of comfort or discomfort.
Noting – regardless of your focus point, this style of meditation encourages us to “note” whatever has distracted the mind before returning to your breath, visualisation or body scan.
Loving kindness – is about setting an intention and imagining different people. First, direct positive energy and thoughts towards yourself before flowing these onto the people you’re thinking about.
Transcendental – focuses on effortlessly repeating a specific mantra to promote a deep state of relaxation and heightened awareness.
Bring meditation to your workplace
If you’re looking for an easy way to introduce mindfulness and meditation into your life or workplace, our corporate meditation classes offer practical, enjoyable and engaging sessions to help you and your team experience the wide-ranging benefits of this mindfulness practice.
