Open any meditation app and you'll find dozens of categories: focus, body scan, loving-kindness, visualization, sleep, walking, unguided and more. If you're new, it can be hard to know where to start or why one session feels so different from another. Many of these categories come from a handful of broad meditation approaches, each with its own focus.
This guide describes the most common styles you'll meet in apps, in plain English, along with tips for trying them. It's general information, not medical or therapeutic advice. We don't make claims about health outcomes. Meditation can bring up difficult feelings for some people; if you're living with trauma, a mental health condition or significant distress, talk to a qualified professional about whether and how to meditate. For published prices, trials and features of specific apps, see our mind apps comparison.
Focused attention
Focused-attention practices ask you to rest your attention on one thing, often the breath, a sound or a word, and to return to it gently whenever your mind wanders. Wandering is expected. In this style, noticing that your attention has drifted and bringing it back is the practice itself.
Trying it: Start with short guided sessions of a few minutes. Many apps open their beginner courses with this style. See getting started with meditation apps.
Open monitoring and mindfulness
Open-monitoring practices invite you to notice whatever arises, such as sounds, sensations, thoughts and feelings, without holding on to any of it. Many apps use the word "mindfulness" for this kind of practice, though the term is also used broadly for many styles.
Trying it: It often helps to start with focused attention and then widen your awareness, as many guided sessions do.
Body scan
A body scan moves attention slowly through the body, often from the feet to the head or the other way around, noticing sensations without trying to change them. Body scans are common in wind-down and sleep sections. See sleep features in mind apps.
Trying it: Lie down or sit comfortably. If you have pain in a particular area, you can move past it or keep your attention there lightly, whichever feels better. If attention to the body is distressing, choose another style.
Breath-based practices
Some sessions focus on breathing patterns, either by noticing the natural breath or by pacing it. Paced breathing overlaps with the breathing exercises many apps offer separately. See guided breathing exercises in apps for formats and safety notes.
Trying it: Keep breathing comfortable and stop if you feel lightheaded.
Loving-kindness and compassion
Loving-kindness practices, sometimes called metta, involve silently repeating kind wishes toward yourself and others, for example "may you be well." Compassion practices are similar, focusing on caring responses to difficulty.
Trying it: Some people find these practices warm and easy; others find them awkward at first. Starting with someone it's easy to wish well, such as a friend or a pet, can help.
Visualization
Visualization sessions guide you to imagine a scene, such as a calm place, or a process, such as light moving through the body. They're common in relaxation and sleep content.
Trying it: Not everyone "sees" images clearly, and that's fine. You can follow the description with sounds, feelings or simply the words.
Mantra and repetition
Some practices use a repeated word, phrase or sound as the focus of attention. Certain traditions teach mantra meditation in a specific way, sometimes through dedicated teachers or courses. Apps may include simpler versions.
Trying it: Choose a calm word or phrase if the session lets you, and return to it when your attention drifts.
Movement-based practices
Walking meditation, mindful stretching and some yoga and tai chi-style sessions bring attention to movement. They can suit people who find sitting still difficult.
Trying it: Choose a safe, familiar route or a clear space indoors. Keep your eyes open and stay aware of your surroundings. For yoga-based practices, see starting yoga at home with an app.
Unguided sessions and timers
Many apps include a timer with optional bells for unguided practice. Once you're comfortable with a style, unguided sessions let you practice without a voice.
Trying it: Start with short times and use an interval bell to bring you back if your attention drifts.
Posture and comfort for any style
Whichever style you try, comfort matters more than a particular posture. Apps often suggest sitting, but many sessions work just as well in other positions:
- Sitting on a chair with your feet flat and your back supported or upright.
- Sitting on a cushion or folded blanket on the floor, with your hips a little higher than your knees.
- Lying down, which suits body scans and wind-downs but can make it easier to fall asleep, which may or may not be what you want.
- Standing or walking, for movement-based practices.
Eyes can be closed or resting softly on a point in front of you. If a position becomes uncomfortable, it's fine to move. Gentle adjustments are part of the practice, not a break from it. A yoga block or cushion can help; see yoga props explained.
Choosing where to start
There's no single right style. A practical approach:
- Begin with a beginner course if the app has one. Many introduce several styles.
- Try a few styles for a week each rather than switching every day.
- Notice what you look forward to, and what you avoid.
- Try different teachers. A voice or teaching style can make a big difference.
- Keep sessions short at first and build gradually.
When comparing apps, look at the range of styles offered and whether you can filter by style, length and teacher. Our guide to getting started with meditation apps explains what else to check, and free trials and subscription renewals covers trial terms.
Common questions
Which meditation style is best?
There isn't a best style for everyone. People choose based on preference, goals and what feels comfortable. Trying several is a common approach.
Is it a problem if my mind keeps wandering?
Wandering is a normal part of meditation. Many teachers describe noticing it and returning to the focus as the core of the practice.
Can meditation be uncomfortable?
Sometimes. Sitting still can be physically uncomfortable, and some people find difficult thoughts or feelings come up. Adjust your position, shorten sessions or switch styles. If it's distressing, stop and consider talking to a qualified professional.
Do I need an app to meditate?
No. Many people meditate without one. Apps offer guidance, structure and variety, which some people find helpful, especially at the start.
About this guide
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