What is meditation and why are there so many ways to practice it?

Written by Mar for Aum Yoga Lab

There's a question we've all asked ourselves: "Am I meditating correctly?"

And it almost always comes with this: "My mind just won't stop."

The first thing I want to tell you is that this doesn't mean you're failing. It means you're human. Meditation isn't about silencing the mind—it's about learning to relate to it in a different way.

So, what is meditation?

Meditation is a practice of mindfulness. It is training the ability to be present, to notice what is happening inside and outside of you without getting caught up in it.

It is not a state of mental emptiness. It is not a practice exclusive to monks or spiritual people. It does not require hours of silence or a special cushion.

It is, in its essence, the act of returning. Returning to the breath, to the body, to the present moment. Again and again. That's all.

And that simple act, practiced consistently, transforms the way you think, feel, and respond to life.

What happens in your body and mind when you meditate

Science has been studying the effects of meditation for decades, and the results are consistent:

The nervous system enters a state of regulation. Breathing becomes slower and deeper. The heart rate decreases. Levels of cortisol, the stress hormone, drop.

At the brain level, regular practice strengthens the prefrontal cortex, the area associated with decision-making, mental clarity, and emotional self-regulation. It also reduces activity in the amygdala, the alarm system that keeps us in survival mode when it's not necessary.

Simply put: meditation trains the brain to respond instead of reacting.

The main styles of meditation

There is no single way to meditate. There are ancient traditions and modern approaches, each with its own emphasis and technique. Here are the most common:

Mindfulness meditation is the most studied in the West. It consists of observing the present moment: thoughts, sensations, emotions, without judgment. The breath is the anchor. When the mind wanders, you bring it back. Without drama, without frustration. Just returning.

Vipassana meditation is one of the oldest traditions in Buddhism. Its focus is the profound observation of impermanence—everything changes, everything passes. Vipassana retreats are intense, usually conducted in silence for several days, and produce profound transformations.

Transcendental meditation uses mantras, words, or sounds repeated silently to bring the mind to states of deep rest. It is accessible, requires no forced concentration, and has a great deal of scientific evidence to support it.

Guided meditation: A voice accompanies you during the practice, leading you through visualizations, body scans, or specific breathing exercises. It's ideal for beginners because you don't have to know what to do, just follow. It's also the easiest way to start today.

Sound meditation: The frequencies of Tibetan singing bowls, gongs, or specific music create the conditions for the brain to enter meditative states naturally, without mental effort. The sound does the work. You simply receive. (If you want to delve deeper into this, read our article on sound healing.)

Active meditations : Walking, moving, dancing—meditation doesn't always happen while still. Active practices are especially useful for people with a lot of mental energy or who feel they "can't sit still." 

Which one is best for you?

The honest one: the one you're going to practice.

Not the most sophisticated, not the oldest, not the one your favorite instructor recommends. The one that fits your life, your temperament, and your current situation.

If you're new to meditation, start with guided meditation. It's the gentlest introduction. You don't have to know anything, you don't have to do anything perfectly. Just listen and be guided.

If you have a very active mind, sound meditations or active meditations may be for you.

If you are looking for a deep and transformative long-term practice, mindfulness and vipassana meditation offer solid foundations.

Where to begin today

If you want to take the first step right now, here's our playlist of guided meditations on Spotify — short and accessible meditations, designed to accompany you in your daily life .

🎧 Listen to our playlist of guided meditations →

In the next article in this series, we'll tell you how to start meditating from scratch, with concrete and simple techniques for the first few days.

Do you have questionsabout meditation or would you like to practice in person? At Aum Yoga Lab, we offer meditation classes in Palomino, Colombia, and we integrate it into all our wellness retreats. Write to us and we'lltell you more.

Aum Yoga Lab — Yoga, meditation and sound healing retreats in Palomino, Colombia and around the world.