• If meditation doesn't come easily to you, trying a new approach could help you have more success.
  • Examples include listening to resonant sound, gazing at a candle or mirror, and focusing on chakras.
  • Meditation experts suggest starting with short sessions and trying a class if you want more support.

When you think of meditation, you might picture someone sitting in silence on the floor with their eyes closed — but this isn't the only way to meditate. 

Meditation has been practiced for thousands of years, and over this long lifespan, many different types have emerged. 

Some meditation practices enjoy more popularity than others. For instance, a few well-known types include mindfulness, body scan, loving-kindness, and transcendental meditation. 

You may have less familiarity with other types, like sound bath or candle gazing meditation. Still, these approaches, or any other type you choose to practice, may offer a number of benefits, such as:

Read on to learn how to try seven less common meditation practices, plus get the details on their unique benefits. 

1. Sound bath meditation

This type of meditation is based on the idea that certain frequencies of sound can help you achieve a state of deep relaxation and heal your mind and body, according to Zee Clarke, a mindfulness and breathwork teacher and author of Black People Breathe. 

To achieve this relaxation, you'll lie down on a mat or the floor while listening to resonant sound from instruments like Tibetan or crystal singing bowls, chimes, and tuning forks.

The benefits: A 2020 review found that participating in sound bath meditations with Tibetan singing bowls appears to help reduce anger, tension, and distress — as well as improve blood pressure. 

Not only that, but in a small 2016 study, participants reported significantly less fatigue and depression and an increase in spiritual well-being after a sound bath meditation. People between the ages of 40-59 — especially those new to sound bath meditation — also experienced an improvement in physical pain.

How to try it: Most sound bath meditations last 45-60 minutes, but studies show that even practicing for 15 minutes can have stress-busting benefits. 

To get started with this practice, mindfulness and meditation teacher Janet Rae Orth suggests listening to a variety of sound bath instruments and tracks until you find one that's soothing. 

You can find a variety of guided sound baths online. For example, Clarke leads 20-minute virtual sound baths on YouTube once a month.

Then, follow these steps:

1. In a quiet room with no distractions, lie down or sit in a comfortable position. 

2. Use speakers or headphones to play your chosen sound, and close your eyes.

3. Allow yourself to become immersed in the sounds, noticing how they make you feel, or where in your body you feel them resonating. 

4. If your thoughts start drifting away, simply take note of what's happening in your mind and gently bring your attention back to the sounds. 

2. Chakra meditation

Practitioners of Hinduism and Buddhism believe there are seven chakras, or energy centers, in the body — and blockages in your energy can negatively affect physical and mental health. 

According to Orth, chakra meditation focuses on clearing those blockages so energy can flow more freely — and you can do this by focusing intently on a particular area of your body during breathing or visualization exercises.

The benefits: Orth says chakra meditation may help promote:

In a 2020 study, participants reported less anxiety and improved overall health after taking part in chakra-based meditation programs. It's worth noting, however, that there was no control group in this study.

How to try it: One of the best ways to try this method is to seek out a guided chakra meditation session, either in-person or online.

To try this at home, Orth recommends the following steps:

1. Starting in a comfortable seated position, close your eyes and breathe deeply. 

2. After taking several full breaths, focus your attention inward. Beginning with the "root" chakra at the base of your spine, slowly move your focus up your body all the way up to the "crown" chakra at the top of your head. 

3. Hone in on each chakra one by one, and notice what thoughts, sensations, and emotions come up.

4. As you do this, let your intuition guide you to what areas may be stuck, and then breathe deeply into those areas to release any blockages.

5. Try this meditation for at least 20 minutes, and if you'd like, work your way up gradually to 45 minutes.

3. Moon gazing meditation

The theory behind this approach is that gazing at the moon can help heal the body, according to Rajendran. 

Practitioners believe that just as the gravitational pull of the moon affects the ocean tides, the moon may affect the human body in a similar way — since your body consists of about two-thirds water, after all.

The benefits: Rajendran says moon gazing is thought to help:

However, no scientific studies have explored these potential effects of moon gazing.

A small 2021 study found a possible link between lunar phases and menstruation cycles — which may explain why, according to Rajendran, moon gazing is believed to help promote more regular periods.

One review suggests that practicing mindfulness outdoors may be more beneficial 

than practicing it indoors. Researchers noted that exposure to nature can help reduce the tendency for the mind to wander, allowing you to stay more present and aware throughout the practice. 

One small study also suggests that stargazing can help you feel more connected to nature, other people, and the universe at large — while also promoting feelings of personal growth, achievement, awe, and relaxation.

With that in mind, you may reap more benefits from a moon gazing meditation if you practice outside in the midst of nature, as opposed to inside near a window.

How to try it: Orth recommends these steps for getting started:

1. Find an open outdoor space where you can see the moon, and settle into a comfortable seated position. 

2. Gaze softly at the moon with curiosity, noticing how the light looks and feels on your face. 

3. As you continue inhaling and exhaling, imagine you're breathing in the healing moonlight until it fills your entire body.

4. Continue gazing as long as you'd like. Rajendran recommends doing a five-minute moon meditation when you're first starting out, but feel free to meditate for an hour or more.

4. Vipassana meditation

Vipassana, one of the oldest forms of Buddhist meditation, serves as the foundation for many modern-day mindfulness techniques. 

According to Rajendran, this type is also known as "insight meditation." In fact, the word "vipassana" means to see things as they really are, and Rajendran says that's precisely the focus of this approach: observing your thoughts and feelings as they arise without dwelling on or judging them. 

The benefits: In a small study, people who participated in a vipassana meditation course reported lower stress levels at a six-month follow-up than those who didn't take the course. They also experienced increased self-kindness, mindfulness, and overall well-being. 

Another small study found participants had lower anxiety and depression levels after completing a 40-day mindfulness meditation course that included vipassana.

According to another study, people who practice vipassana meditation often report higher levels of self-acceptance and more positive relationships.

Vipassana meditation may also improve your focus and concentration and increase your self-awareness, says Andrea Brognano, a licensed mental health counselor with Choosing Therapy. 

How to try it: Here's how to practice vipassana meditation, according to Orth:

1. Find a quiet place and settle into a comfortable seated position before closing your eyes. 

2. As you inhale and exhale, focus on the feeling of your belly rising and falling.

3. When thoughts come up, simply notice them — like leaves flowing down a river or clouds passing in the sky — without getting swept away by them. You can also try counting for each in-breath and out-breath if this helps you stay focused on your breathing.

4. You can also try labeling whatever thoughts, feelings, or sensations come up. For example, you might silently say "planning" when you start mentally going over your to-do list for the day, or "frustration" when you're struggling to stay present.

5. Rajendran suggests meditating for at least three to five minutes to reap the benefits, though you can continue for as long as you'd like. 

5. Candle gazing meditation

Just as the name suggests, this type of meditation involves focusing on the flame of a candle while meditating. It's also known as trataka meditation, which means "to gaze." 

Rajendran says this is an ideal approach if you find your mind wanders easily when you close your eyes. Actively focusing on the candle may help you avoid distractions and stay focused in the moment.

The benefits: A 2020 study in adolescents found trataka meditation may help relieve anxiety. 

According to a 2021 review, people performed better on cognitive tasks after participating in trataka meditation. 

A small 2021 study suggests trataka meditation may help improve memory. 

Another small 2022 study suggests that practicing trataka meditation for 45 minutes daily over 10 days may ease insomnia and improve sleep quality.

This practice could even offer some physical benefits: According to one study, watching fire may help lower blood pressure.

How to try it: To try candle gazing meditation, Rajendran suggests the following steps:

1. Find a comfortable seated position in a dark, quiet room. Once you choose your seat, light a candle and set it about three feet away, making sure it's at or slightly below eye level.

2. Blink several times and then begin gazing at the flame without blinking. Keep your gaze soft — you may feel your eyes start to tear up, but they should never feel strained. 

3. If you'd like to add a visualization element, imagine the flame is a source of love radiating into your body as you gaze at it — or that it's burning away negative or unwanted feelings like guilt, anger, or self-loathing. You can also simply focus on observing the flame, noticing how it dances, how the color changes, or how the smoke rises in certain shapes and directions.

4. Continue gazing at the candle until you physically can't keep your eyes open any longer. 

5. Then, blow out the candle and close your eyes for several minutes. You may see the image of the candle flame in your mind's eye.

6. Mirror gazing meditation

This style of meditation involves gazing at your reflection in a mirror for an extended period of time. The goal, according to Rajendran, is to learn more about your thoughts and feelings without judging them.

The benefits: A small study suggests mirror gazing meditation may reduce levels of stress, anxiety, and depression while increasing self-compassion.

This practice may also help with adjusting to extreme life changes or transitions. A small study found mirror gazing meditation helped reduce fear, panic, culture shock, and mood disturbances in expatriates — people living outside their native country.

According to Brognano, this practice can increase self-awareness. As you come face to face with yourself, noticing any thoughts and emotions that come up may help offer some insight into hidden fears, insecurities, needs, and desires.

How to try it:

Here's how to get started with mirror gazing meditation:

1. Rajendran advises setting a timer for this practice. For instance, you might start with five minutes and work your way to a longer meditation as you feel more comfortable with the practice. 

2. Find a comfortable seated position in front of a mirror — either on a chair, cushion, or the floor. Then, begin gazing at your reflection. 

3. If you notice any areas of tension in certain parts of your face or body, or self-critical thoughts bubbling up, try visualizing that tension and self-criticism melting away with every breath you take. When negative thoughts, sensations, and emotions arise, simply acknowledge them without fixating on them.

7. Sun gazing meditation

This meditation approach involves looking at the sun during off-peak times. The idea is to connect with the sun's healing and energizing powers, Rajendran says.

The benefits: Currently, no studies specifically explore sun-gazing meditation. That said, plenty of evidence supports the general benefits of sun exposure.

A 2021 study found that people who got daily sun exposure for a month had fewer episodes of depression. A research review also linked sun exposure and improved symptoms of seasonal depression, aka seasonal affective disorder (SAD). 

Sunlight may also trigger the production of beta-endorphin, a neurotransmitter that helps promote relaxation and feelings of well-being. 

In addition to the potential mood-boosting benefits of sunlight, vitamin D from the sun plays a key role in regulating your sleep-wake cycle.

How to try it: For safety reasons, Rajendran advises only practicing this type of meditation within 30 minutes to an hour after sunrise or before sunset, when the rays aren't as strong.

Here's how to get started: 

1. Find a place outdoors where you can sit comfortably. 

2. Focus your attention on an object close to the sun, like a tree or cloud, rather than staring at the sun itself. Wear sunglasses with 100 percent UV or UV400 protection and avoid gazing directly at the sun.

3. Visualize the sunlight radiating into your body and lighting up all of your chakras, and notice any sensations or emotions that come up. 

4. Keep in mind that looking at the sun for just 100 seconds — less than two minutes – can cause permanent retina damage. Even when you don't gaze at the sun directly, it's best to limit your meditations to five to 10 minutes, at most, to avoid eye strain, Rajendran says.

Meditation tips

Here are some expert tips for getting started with meditation:

  • Tack meditation onto another element of your existing routine: This strategy can help you remember to meditate, says Gabrielle Juliano-Villani, a licensed clinical social worker with Choosing Therapy who specializes in stress management. For example, you might try meditating daily right before or after you enjoy your morning tea, write in your gratitude journal, or take a shower.
  • Start small: It may prove challenging to meditate for 20 minutes or more right off the bat. So, to avoid getting overwhelmed or discouraged, Orth recommends starting with just five or 10 minutes a day and increasing the time from there.
  • Journal about your observations: Orth suggests using a physical journal or your phone to record your thoughts, feelings, and physical sensations before and after meditating. This is a great way to figure out what does and doesn't work for you. It can also help you become more aware of the benefits you experience.
  • Consider taking a class: Amy Saltzman, a mindfulness coach and author of the "Still Quiet Place" book series, recommends taking a meditation course in person or online to learn some fundamentals that may enhance your practice. Getting support from a trained instructor may help you reap more benefits from meditation and stay motivated.

In some situations, you may want to connect with a therapist along with — or instead of — trying meditation. 

Saltsman advises reaching out to a mental health professional if:

  • Stress, anxiety, or depression begin to negatively affect your relationships, work, and other areas of life.
  • You feel overwhelmed by your emotions — such as sadness or anger — on a regular basis.
  • You experience ongoing distress related to unresolved traumatic experiences.

If meditation simply isn't working for you, remember you have many other options for gaining a sense of calm and relaxation — such as practicing yoga, doing deep breathing exercises, engaging in creative activities like painting, or going on a mindful walk in nature.

Insider's takeaway

There are many different types of meditation — including practices you may have never heard of — that can offer unique benefits for your body and mind.

Some of these, like moon, sun, and candle gazing meditation, involve focusing your attention on a specific object in your surroundings. Others, like chakra and sound bath meditation, require you to turn inward and hone in on different areas of your body while noticing what thoughts, feelings, and sensations arise.

Remember: meditation is not one-size-fits-all, and what works for one person may not prove helpful for you. If you don't notice any benefits from a particular style of meditation, or it seems to make you feel worse, consider trying another — or reaching out to a professional for more support. 

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