Mindfulness (A)

Best for:

• Analytical thinkers

• Over-thinkers

How it Benefits:

• Helps calm mental chatter and increase present moment awareness without needing to “do” anything.

Recommended Meditations (Insight Timer):

• Intuition & Mindfulness - Sue Cooper

• Mindfulness Meditation - Meg James

• Awareness Questions Practice - Awareness Explorers

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Focused Attention (A)

Best for:

• Detail oriented individuals

• Beginners looking to build discipline

How it Benefits:

• Trains the mind to return to a single point of focus, enhancing mental clarity and focus.

What it entails:

• In this practice, you concentrate intently on a single object, thought, or sensation, such as your breath, a candle flame, or a specific sound. The primary goal is to cultivate unwavering attention and enhance concentration. When your mind wanders, you gently redirect it back to your chosen focal point.

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Body Scan (A)

Best for:

• People with chronic stress, anxiety or sleep issues

• Those who struggle to “get out of their head”

• Anyone needing deep rest or nervous system regulation

How it Benefits:

• Brings gentle awareness to the body and soothes the nervous system - great for relaxation or sleep.

Recommended Meditations (Insight Timer):

• Yoga Nidra for Sleep & Rest- The Stillpoint 

• Rest, Relax & Sleep - Saqib Rizvi

• Rapid Deep Rest (NSDR) - Ally Boothroyd

• Body Scan (With Music) - The Stillpoint

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Breathwork (B)

Best for:

• Energetic, intense or restless personalities

• Type A or high-achieving individuals

• People needing emotional release

How it Benefits:

• Offers a focused, physical outlet to shift states quickly and powerfully.

Recommended Meditations (Insight Timer):

• Vagus Nerve Stimulation Breathing Practice - Naomi Goodlet

• Grounding The Nervous System - Bodhi Samuel

• Breathwork Meditation For Self-Forgiveness - Karina Kalilah

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Movement (B)

Best for:

• Restless or physically active types

• People who feel “trapped” sitting still

How it Benefits:

• Channels energy through mindful motion — walking, yoga or dance — while calming the mind.

Recommendations:

• www.doyogawithme.com has numerous free yoga classes from beginner to advanced.

• To practice dance meditation at home, create a safe, open space, choose music that moves you, begin with a few deep grounding breaths, allow your body to lead without judgment, and close with stillness or reflection to integrate the experience.

• To practice mindful walking, walk slowly and mindfully, focusing on the feeling of each step and breath, gently bringing your awareness back whenever your mind drifts.

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Guided (C)

Best for:

• Highly imaginative or intuitive individuals

• Those who struggle to sit in silence

• Beginners

How it Benefits:

• Offers structure and story, which helps engage creative minds and helps calm anxious energy.

Recommended Meditations (Insight Timer):

• Energy Healing, Psychic Protection & Space Clearing - Sarah May

• Inner Peace Treaty: 10-Minute Self-Harmony Guide - Sarah Blondin

• My Morning Meditation - David Ji

• Guided Meditation for a Natural & Deep Sleep - Meditainment

• Journey to Deep Sleep: A Guided Meditation - Steven Webb

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Loving Kindness (C)

Best for:

• Empaths, healers or caregivers

• People working on forgiveness or emotional healing

• Those who feel disconnected from others

How it Benefits:

• Softens the heart and nurtures compassion — especially towards self and those we find challenging.

Recommended Meditations (Insight Timer):

• Loving Kindness - Alisha

• Loving Kindess (Metta) Meditation - Susie Hemsted

• My Morning Meditation - David Ji

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Chakra (D)

Best for:

• Highly sensitive, empathic, or spiritually curious people

• Those on a healing or self-discovery journey

How it Benefits:

• Helps balance emotional and energetic imbalances while nurturing intuition and self-awareness.

Recommended Meditations (Insight Timer):​

• Throat Chakra Healing - David Ji

• Heart Chakra Meditation - Lee Papa

• Heart Chakra Healing - Release, Clear & Open Your Heart - Susie Hemsted

• Root Chakra Energy Healing / Clearing for Safety & Abundance - Susie Hemsted

• Crown Chakra Clearing / Healing - Susie Hemsted

• Solar Plexus Chakra Activation for Motivation & Power - Susie Hemsted

• Pools of Light Chakra Healing Meditation - Natalie Eve Marquis

Recommended Meditations (YouTube):​

• Root Chakra Healing Guided Meditation - Lily Nova Starseed

• Sacral Chakra Healing Guided Meditation and Cord Cutting - Lily Nova Starseed

• Solar Plexus: Clear, Heal, Open, Balance  - Lily Nova Starseed

• Starseed Third Eye Activation with Blue Avians   - Lily Nova Starseed

• 13 Minute Guided Meditation for Heart Chakra Healing - Beyond Human with Kat

• Soul Star Activation - Beyond Human with Kat

• Spirit Chakra Activation - Beyond Human with Kat

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Mantra (D)

Best for:

• Disciplined, spiritual seekers

• Those who enjoy repetition or rhythm

How it Benefits:

• Creates a space of sacred ritual and deep inner calm through sound and repetition.

Recommended Meditations (Insight Timer):

• Throat Chakra Healing - David Ji

• My Morning Meditation - David Ji

• Nourishing the Soul with Mantra Meditation - Alexander Moller

 

Transcendental - TM (D)

Best for:

• Deep thinkers

• Visionaries or spiritually committed individuals

• People who want a long term, consistent practice

How it Benefits:

• Provides profound inner stillness and stress reduction without requiring much effort once practiced.

What it entails:

• TM requires a mantra be given to you by a certified teacher

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