Unveiling the Power of Meditation: Which Meditation Technique is Best for You?

Have you ever wondered which meditation technique can truly help you find balance and happiness? If you're new to meditation, you may feel a bit overwhelmed by the many different methods available – each promising to bring peace, clarity, and emotional balance. But what if there’s a way to help you find the meditation technique that suits you best? Today, let's take a look at Which Meditation Technique for Whom? An Experimental Single-Case Study Comparing Concentrative, Humming, Observing-Thoughts, and Walking Meditation, Matko & Sedlmeier, 2023.

We all know that improving body awareness, decentralization, and emotional regulation are core skills in mindfulness meditation. Beyond that, reducing mind-wandering, enhancing insight, inner peace, and well-being are also key goals. So, could some techniques be particularly effective for certain core skills?

Let’s get straight to the point by revealing the research findings! The researchers tell us that meditation works through a variety of interconnected mechanisms, not a single process. Different meditation techniques can lead to the same outcomes mentioned above. While common mechanisms bring the same results, different meditation techniques have varying effects on specific aspects. For instance, walking meditation has less impact on decentralization and mind-wandering, but has the greatest effect on body awareness and emotional regulation. Individual responses to meditation techniques differ significantly, and finding the technique that suits you can enhance both adherence and the effectiveness of meditation.

The study shows that extroverted individuals benefit more from less conventional techniques (humming and walking meditation). People with high neuroticism tend to respond better to traditional meditation techniques (concentrative meditation and observing-thoughts meditation). Highly agreeable people perform less well in walking meditation.

Moreover, age, gender, or occupation didn’t significantly affect these results, although age had a slight impact on well-being, and gender had a moderate effect on emotional regulation.

We also know that mindfulness practice isn’t as easy to begin and maintain as eating your favorite food. Therefore, depending on your motivation and mood, you can choose different meditation techniques.

Concentrative Meditation (CON) is more beneficial for participants seeking to improve concentration. It is less beneficial for those with higher spiritual motivation.Humming Meditation (HUM): Works better for participants with lower skill-enhancing motivation or lower spiritual motivation.Observing-Thoughts Meditation (OBS): More beneficial for participants with spiritual motivation. It is less effective for those whose goal is relaxation or stress reduction.Walking Meditation (WALK): More effective for participants aiming to reduce stress. It is less effective for those looking to alleviate pain or seeking spiritual experiences.

In other words, when I want to reduce stress (a mild pain) rather than alleviate deep pain or seek a spiritual experience, I can choose walking meditation. When I lack motivation to practice mindfulness, I can choose humming meditation. When I want to improve concentration, I can use concentrative meditation. If I am specifically seeking a deep spiritual experience, observing-thoughts meditation is the most suitable.

Now, let’s dive deeper into the details of these findings.

During the 6-to-8-week experiment, 42 participants experienced these meditation techniques and explored their impact on body awareness, emotional regulation, mind-wandering, and overall well-being.

1. Concentrative Meditation (CON)In this "classic" practice, participants focus on an object, such as a geometric shape or a cup of water, and observe it with neutral attention. They then close their eyes and try to visualize the object in their mind. Alternating between external and internal focus, participants increase their concentration. Concentration can also be on a breath, a visual image, or a body part.

The study found that this technique was highly effective in reducing mind-wandering and enhancing decentralization (stepping back from one’s thoughts). However, it is considered the most difficult and least relaxing practice.

2. Humming Meditation (HUM)In this relatively unusual technique, participants first focus on their breath. This is a foundational step in many meditation practices, helping to anchor the individual in the present moment. The step establishes awareness and prepares the mind for deeper focus. Then, participants hum on each exhalation. The sound and vibration of the humming naturally direct attention to the breath and bodily experience, creating a multisensory experience. Participants hum at their own natural volume and rhythm, with no prescribed speed, pitch, or intensity. This customization makes the practice more comfortable and personalized.

A key component of the HUM technique is the awareness of the physical vibrations produced by the humming in the body. These vibrations serve as an additional anchor, connecting participants to their embodied experience and enhancing mindfulness of the body. The practice encourages individuals to stay present and aware of their physical sensations. After humming, participants are invited to sit in silence and listen to the contrast between sound and silence. This part of the practice cultivates awareness of the space and stillness that follows the sound, helping to deepen subtle awareness of the present moment and the impermanence of sound.

The core of humming meditation focuses on sound, vibrations, and the transition between sound and silence. It emphasizes body experience and mindfulness of sensations. The conversion between sound and silence deepens awareness.

The research found that this technique had a significant effect on improving well-being and emotional regulation. It is particularly beneficial for extroverted individuals.

3. Observing-Thoughts Meditation (OBS)In this "classic" open-monitoring practice, participants are guided to open their minds and observe any thoughts, emotions, or sensations that arise without judgment. To help focus attention, they can use simple descriptive words (e.g., "thought," "feeling") to label these experiences. Observing your thoughts without judgment or reaction, noticing their appearance, and letting them naturally fade away. It fosters a detached observer perspective and reduces reaction to thoughts and emotions.

The research found that this method was highly effective in reducing mind-wandering and enhancing decentralization. It allowed participants to detach from their thoughts and achieve emotional balance, making it ideal for those seeking spiritual experiences.

4. Walking Meditation (WALK)Participants walk slowly, focusing on the sensations in their feet and marking each step of movement (e.g., "lift," "step forward," "lower"). This is a dynamic meditation technique. The attention is placed on the sensation of the steps, the movement of the body, and the surrounding environment. It reduces stress, improves balance, and enhances the sense of connection and grounding in the present moment.

The study found that walking meditation had the strongest impact on body awareness and emotional regulation, particularly for those looking to relieve stress. It is also considered the most relaxing meditation technique, with the fewest negative experiences.

The research team also delved into personality and meditation techniques. They found that people with extroversion traits benefit more from less conventional techniques (humming and walking meditation) because they are more dynamic and stimulating. Individuals with neuroticism benefit more from traditional techniques (concentrative meditation and observing-thoughts meditation). This may be because high-neuroticism individuals tend to avoid vague or unclear experiences and are less likely to engage in "unconventional" meditation techniques. Individuals with high agreeableness do less well in walking meditation, and may not benefit as much from this technique.

Let’s review the research results with a small exercise:

Alex: The Extroverted Social ButterflyAlex is outgoing, energetic, and enjoys socializing. He thrives in lively environments and often seeks external stimulation. Alex finds it difficult to sit still for long periods and prefers activities that involve movement.Which meditation technique is most suitable for Alex?

• Will he benefit more from Humming Meditation (HUM) or Walking Meditation (WALK)?

2. Maya: The Highly Neurotic and Anxious ThinkerMaya is often overwhelmed by emotions and tends to worry about various aspects of life. She is constantly thinking about the future and sometimes finds it difficult to let go of anxious thoughts. Maya is cautious and prefers structured meditation methods that provide clear guidance.Which meditation technique is most suitable for Maya?

• Is Concentrative Meditation (CON) or Observing-Thoughts Meditation (OBS) more suitable for Maya?

3. Sarah: The Compassionate and Harmonious MediatorSarah is warm, compassionate, and peaceful. She values peace and harmony and enjoys helping others. She is calm and often seeks ways to relax and center herself. Sarah is also drawn to spiritual or mindfulness practices that help her feel grounded.Which meditation technique is most suitable for Sarah?

• Does Walking Meditation (WALK) or Humming Meditation (HUM) better align with Sarah’s personality?

4. Ben: The Motivated and Focused AchieverBen is highly ambitious and dedicated to improving his skills and knowledge. He is usually focused, determined, and goal-oriented. Ben enjoys structured activities and tends to seek progress through concentrated practice. He is not easily distracted and enjoys challenges that push him to perform at his best.Which meditation technique is most suitable for Ben?

• Will Concentrative Meditation (CON) or Observing-Thoughts Meditation (OBS) help Ben achieve the best results?

Now, you might feel more clarity as to which meditation options would be best for you at a given time, right?