Something that many people don’t realize about meditation is that it comes in many different forms. Sure, there’s the traditional method of sitting cross-legged with your eyes closed and hands clasped in prana mudra, but that’s just the tip of the meditation iceberg. From loving-kindness meditation to sound baths and even walking meditation, each type has its own twist to help calm and focus the mind, reduce stress and improve wellbeing. And once you understand your meditative personality, you might just find that you can start practicing it regularly.
Does meditation work for all personality types?
Essentially, meditation is about observing your thoughts non-judgmentally and staying in the present moment. It helps you develop emotional regulation and a healthier relationship with your mind, so you don’t fall victim to the negative or harmful thoughts that run through your mind, says meditation expert Murray Hidari.
But meditation is not a one-size-fits-all technique. How you meditate will depend on your personality. Do you find peace of mind when you are alone? Do you easily calm down when listening to music? Does a short walk in the park help you find peace of mind? Knowing the answers to these questions will help you determine which meditation technique is best suited for you and your mind.
Choose a practice based on your “meditation personality”
There’s no exact science behind finding the best meditation method for your personality, because it’s really a personal decision. But if you’re new to meditation and not sure where to start or which method works best for you, we’ve found the best meditation methods for every personality type.
For introverts: Mindfulness meditation
Introverts harness their energy when they are alone and expend it in social situations, which is why they enjoy mindfulness meditation in a quiet, calm, familiar environment. Mindfulness meditation involves paying attention to the present moment and focusing on your breath, bodily sensations and sounds. This can reduce stress, enhance self-awareness, and improve emotional regulation and mental clarity.
To practice mindfulness meditation, sit comfortably in a quiet place with your eyes closed. Focus on your breathing, breathing in and out slowly. Observe your thoughts without judgment and try to redirect your breath as you allow them to pass.
Murray says that people who enjoy mindfulness meditation “often find the structured approach rewarding, helping them gain insight into their thoughts and behaviors.” Additionally, research has shown that people who participate in mindfulness-based stress reduction (MBSR) experience reduced stress levels.
For extroverts: Group meditation
Extroverts thrive in the hustle and bustle of the world and are energized through social interaction, but they can still benefit from the calming and soothing effects of group or class meditation.
Group meditation involves meditating with others, usually in an in-person or virtual class, led by an instructor. In addition to being therapeutic, group meditation fosters community and can deepen an extrovert’s meditative experience through the energy of the group. Plus, it’s a great way for this sociable personality type to meet others who are interested in meditation and mindfulness.
For creative people: artistic meditation
Creative people are often drawn to making things, whether that be painting, coloring, sewing, etc. For this type of personality, immersing themselves in an art project can be inherently therapeutic, as engaging in a creative activity helps them focus their mind and forget about external stressors.
Artistic meditation, or “meditative art,” combines this creativity with mindfulness. Meditative art involves engaging in artistic activities like painting or coloring while maintaining a meditative focus on the process. This form of practice can enhance relaxation, provide an opportunity for self-expression, and promote mindfulness. And you don’t have to be a great artist to enjoy it; it can be easily enjoyed by people of all skill levels.
Soundbath for music lovers
People who are drawn to music are fascinated by the way different sounds combine to create harmony, rhythm and vibration. If this resonates with you, consider a sound bath, which can provide a deeply immersive and emotional experience.
A sound bath is a meditative experience in which you are “immersed” in sound waves generated by instruments such as gongs, singing bowls, chimes, etc. Research has shown that the vibrations can help reduce stress, increase emotional well-being, and improve mental clarity. These classes are often instructor-led and involve lying down or sitting, closing your eyes and being surrounded by immersive sounds and vibrations.
“The right music can guide the experience and keep the listener ‘aboard the train’ and on the journey,” Murray points out. “The immersive experience of music meditation can help process emotions, thereby reducing stress and fostering connection with oneself and others.”
For Type A Personalities: Breathing Meditation
Type A personalities are always looking for order and wanting to quickly achieve their immediate goals, which often leads to burnout and perfectionism. Meditation, especially breathwork, can help mitigate these pitfalls.
This meditation technique focuses on controlling and manipulating the breath to calm the body, mind, and emotions. It’s also very structured and orderly, which makes it appealing to Type A people, says Pavel Stafflic, breathwork instructor and founder of NOA|AON.
“One of the main things we teach is something called instant presence, which is the number one breathing technique,” Stakulik says. “When you inhale, hold your breath for six seconds. [and] Exhale through your nose for six seconds.”
Another option is box breathing, which involves breathing in for six seconds, holding your breath for six seconds, breathing out for six seconds, holding your breath for six seconds, and repeating.
For Type B Personalities: Walking Meditation
Type B personalities are very relaxed, easy-going, patient, and adaptable. They benefit from flexible, open-ended practices that allow for exploration and creativity. And walking meditation in nature or around the block provides just that.
“Walking meditation combines movement and mindfulness, focusing on the sensations of walking, such as the feel of the ground under your feet and the rhythm of your stride,” Murray explains. “Walking through a landscape can also create a deeper connection with your surroundings.”
Walking meditation is a practical and dynamic form of meditation that helps you take your meditation practice out into the world and incorporate mindfulness into your daily activities.
Loving-kindness meditation for pessimists
Pessimists tend to go through life with a “things are half-empty” mentality and see more of the bad than the good. This realistic outlook isn’t necessarily bad, but it’s important to find the beauty in yourself and the world around you. That’s where loving-kindness meditation can help.
This form of meditation cultivates feelings of compassion, kindness, and goodwill toward oneself and others. Pessimists can be plagued by negative self-talk and skepticism toward others. Loving-kindness meditation offers a structured practice for cultivating positive emotions and empathy. Over time, it helps to soften the inner critic, build resilience, and promote a more compassionate view of the world.
To practice, sit quietly and focus on feelings of love and compassion, repeating phrases such as “May I be happy, may others be happy,” and allow these feelings to grow as you practice.
Affirmation Meditations for Optimists
Optimists are by nature inclined to see the bright side of situations, expect favorable outcomes, and maintain a hopeful attitude. For them, affirmation meditation is a type of meditation that helps reinforce positive beliefs and further cultivate that optimism.
Affirmation meditation involves repeating positive statements out loud or in your mind. Phrases like “I am competent,” “I attract positive experiences,” and “I believe in my ability to overcome difficulties” might be used. By consciously repeating positive affirmations, optimists reinforce a positive mindset, boosting self-esteem and maintaining a natural tendency to see possibilities and opportunities.
Guided Meditations for People Who Get Distracted Easily
If you have trouble sitting still or are easily distracted, a guided meditation may be most effective. This structured approach allows you to participate and follow instructions during the meditation.
“In a guided meditation, a narrator leads the practitioner through the meditation and often focuses on a particular theme, such as relaxation, visualization, gratitude or compassion,” Murray says. “Guided audio meditations provide a clear framework and are easy to follow, making them accessible to those new to meditation or who have difficulty concentrating on their own.”
Final thoughts
Ultimately, the best meditation for you is one that you personally enjoy and benefit from practicing. Try a few different types to see what works for you, and you may find that having some variation can help make a difference in your daily life.
