Meditation Techniques: 7 Proven Methods for Greater Happiness

A Nervous Horse, a Tense Rider, and the Unexpected Path to Inner Calm

A few years ago, I bought a truly lovely horse. She was sweet, beautiful, and… very excitable. The kind of horse that could go from grazing peacefully to full pirouette in a heartbeat.

The thing is, she made me nervous. And as you can probably guess, my nerves made her nervous. We were a living, breathing feedback loop of tension and twitchiness—not exactly a dream team.

I knew something had to change. I didn’t want to give up on her—or on myself. I needed to find a way to calm my thoughts, soften my edges, and be the grounded presence she needed. Honestly? I just needed to breathe.

And that’s how meditation found me.

At first, it felt strange. Sitting still. Doing nothing. But little by little, breath by breath, it became my anchor. A way to settle the storm inside. A quiet place to come back to—whether I was in the saddle, navigating a tough day, or simply trying to fall asleep without rehashing a week’s worth of overthinking.

In this post, I’m sharing seven of the most powerful meditation techniques I’ve come across—ones that don’t require a mountaintop or an hour of silence (promise). Just a few minutes, an open mind, and a willingness to come home to yourself.

Let’s begin.

What Is Meditation, Really?

We’ve all seen the image: monks with shaved heads, sitting cross-legged in absolute stillness for hours, chanting “Ummmm” while looking like they’ve ascended to another dimension.

It’s beautiful.
It’s serene.
And for most of us? Completely intimidating.

But the truth is that meditation doesn’t require you to join a monastery or sit in silence for hours on end. You don’t need special robes, a guru, or the ability to levitate (thank goodness).

According to Headspace, meditation is simply about training your awareness and gaining a healthy sense of perspective. It’s not about stopping your thoughts—it’s about learning to observe them without getting caught up in the drama.

In other words, it’s not about not thinking. It’s about not believing everything you think.

And that? That’s a skill that can change your life—from the saddle to the office to the kitchen at 8p.m. when you realize you’ve forgotten (again) to defrost the chicken.

There are so many different ways to meditate—some that involve stillness, some that welcome movement, some that gently open your heart, and some that simply help you breathe again. So if you’re ready to dip your toe in the calm, let’s explore seven gentle, doable meditation techniques you can actually enjoy.

1. Mindfulness Meditation — The “Be Here Now” Practice

Let’s start with the classic.

Mindfulness meditation is all about being present. Not in a philosophical, “What is time anyway?” kind of way—but in a practical, right here, right now, one breath at a time kind of way.

It’s the practice of noticing what’s happening in your mind, body, and environment—without trying to change it, fix it, or spiral into your fifth overthinking loop of the morning.

The folks over at the Greater Good Science Center describe mindfulness as “maintaining a moment-by-moment awareness of our thoughts, feelings, bodily sensations, and surrounding environment, through a gentle, nurturing lens.” And honestly? That gentle lens part is the real magic.

You don’t have to sit cross-legged for an hour or stop thinking entirely (spoiler alert: you won’t). You just notice. Oh, look, my brain is doing that thing again where it rewrites an email 17 times. And then you come back to your breath.

How I Use It:

One place I really lean into mindfulness? Driving to work in the morning.

My body might be in the car, but my mind? It’s already jumped ahead to the day—what emails I need to send, which meetings I need to prep for, whether there’s anything in the fridge resembling dinner. Meanwhile, I’m barely aware of the road under my tires. (Oops.)

So when I catch myself spiraling into the future, I use mindfulness to come back to the now. No, I don’t close my eyes (obviously!), but I do gently shift my attention to something real and present. I might notice a cloud formation, the way sunlight hits a tree, or the rhythm of the wind against the window. It’s like giving my brain a breath of fresh air.

Try This:

Set a timer for 3–5 minutes (when you’re not behind the wheel!). Sit comfortably—couch, office chair, or garden bench, it all works. Close your eyes if it’s safe. Breathe in. Breathe out.

Now, gently bring your awareness to your body.
Notice your feet on the ground.
Feel the weight of your body supported by the chair.
What sensations can you feel—maybe the fabric of your clothes against your skin, the temperature of the air?
What can you hear—the hum of the fridge, birds outside, your own breath?

And when (not if) your mind wanders off to your to-do list, just notice it without judgment—and lovingly bring your focus back to this moment, to your breath, to your body.

That’s mindfulness. No perfection required. Just presence.

2. Loving-Kindness Meditation — Turning Compassion Inward (and Outward)

If mindfulness helps us tune in to the present, loving-kindness helps us open the heart. It’s about intentionally cultivating compassion—first for ourselves, then for others. And yes, even for people who’ve tested our patience before 9 a.m.

Also known as Metta meditation, this practice involves repeating simple, heartfelt phrases like:
“May I be happy. May I be safe. May I be well. May I live with ease.”

You begin by offering these wishes to yourself, then extend them to someone you care about, to someone neutral, and eventually—even to someone who’s been a bit difficult. (You can take your time getting to that part.)

At first, it might feel a little strange—sending well-wishes in your mind isn’t exactly something we’re taught in school. But over time, this practice creates a deep shift. It softens the inner critic, builds empathy, and helps us reconnect with our own humanity and the humanity in others.

How I Use It:

I find loving-kindness a beautiful way to start the day. Imagine beginning your morning not in a rush of emails or mental checklists, but by filling your heart with warmth and compassion. It creates a ripple effect that touches everything and everyone you encounter that day—including yourself.

Try This:

Find a quiet space and sit comfortably. Close your eyes, take a few deep breaths, and begin with yourself:
“May I be happy. May I be safe. May I be well. May I live with ease.”
Then bring to mind someone you love deeply and repeat the same phrases for them.
Next, someone neutral (like the barista or the postie).
And finally—if you feel up to it—someone who’s been a bit of a challenge lately. No need to force it. Just see what arises.

This practice isn’t about being a saint. It’s about gently stretching the heart, one loving thought at a time.

If you’d like to try a powerful and accessible version of this practice, I highly recommend this 6-Phase Guided Meditation by Vishen Lakhiani. Vishen is the founder of Mindvalley, a personal development platform that blends science, spirituality, and transformational education. His approach is grounded, modern, and easy to follow—even if you’re new to meditation.

3. Body Scan Meditation — Reconnecting with Your Body (Without Judgment)

If your mind is like a browser with 27 tabs open, your body is the bit quietly waving from the corner saying, “Hey… remember me?”

Body scan meditation is a gentle way to check back in. Not to fix anything. Not to analyze. Just to notice. You slowly bring your attention through your body—from head to toe or toe to head—observing sensations, areas of tension, or even numbness, all without judgment.

It’s especially helpful when you’ve been running on autopilot (hello, busy mornings and back-to-back meetings) or when stress has made your shoulders creep up somewhere near your ears. This practice invites your nervous system to slow down and your breath to deepen. It’s like a full-body exhale.

How I Use It:

I often turn to this practice in the evening. After a full day of giving, solving, and juggling, it’s one of the kindest things I can do for myself. A way of saying, “I see you. Thank you. Let’s rest.”

And no, you don’t have to lie in a fancy yoga studio with a lavender eye pillow. Your bed or couch is perfect. Pajamas encouraged.

Try This:

Lie down or sit somewhere comfortable where you won’t be interrupted. Close your eyes and take a few slow breaths. Then gently bring your awareness to the top of your head.

Notice any sensations—tingling, tightness, warmth, or maybe nothing at all. That’s okay.

Slowly move your attention down: to your forehead, jaw, neck, shoulders… all the way to your toes. Don’t rush. And don’t worry if your mind wanders (it will). Just keep coming back to your breath and your body, one part at a time.

You can do this on your own or use a guided version like this one from Mindful.org if you prefer a calm voice to walk you through.

This isn’t about achieving some kind of meditative perfection—it’s about remembering that you live in your body, and it deserves your attention, care, and presence too.

4. Breath Awareness Meditation — Your Built-In Anchor

If there’s one thing you have with you everywhere—no matter where you are, what’s going on, or how you’re feeling—it’s your breath.

Breath awareness meditation is exactly what it sounds like: bringing your attention to your breathing. No special equipment. No complicated technique. Just noticing your inhale… and your exhale. Over and over again.

How I Use It:

This was actually my first introduction to meditation. I stumbled into it not on a yoga mat or in a quiet studio—but in the saddle.

My mare, full of energy and emotion, could pick up on everything. And the more tense or anxious I felt, the more unsettled she became. We were like two tuning forks, amplifying each other’s nerves.

That’s when I started using my breath as a way to ground myself. I didn’t call it “meditation” at the time—I just knew that if I could steady my breathing, I could steady my mind. And when I calmed down, she did too.

It was the simplest thing—inhale, exhale, repeat—but it created a shift. In my body, in my focus, and in how we moved together. I didn’t have to change her. I just had to change my state, and the rest followed.

Try This:

One of the simplest and most effective breath practices out there is something called box breathing—and yes, even Navy SEALs use it to stay calm and focused in high-stress situations. If it works for them, it’s definitely worth trying when your inbox explodes or your day takes a turn.

Here’s how it works:

1. Inhale through your nose for a count of four
2. Hold your breath for four
3. Exhale slowly through your mouth for four
4. Hold again for four

That’s one round. Repeat for a few minutes—or even just two or three cycles when you need a quick reset. The even rhythm helps regulate your nervous system, reduce anxiety, and bring you back into your body.

You can do this anywhere—at your desk, in the car, or yes, even mid-ride if you’re on horseback and feeling that familiar rush of adrenaline. It’s a way to stay grounded when your mind wants to sprint ahead.

5. Visualization Meditation — Rehearsing Calm, Confidence & Possibility

Visualization meditation is where your imagination becomes your superpower. It’s about intentionally creating mental images that evoke a sense of calm, confidence, or even a desired future you’d like to step into.

This isn’t daydreaming for the sake of escapism—it’s a focused, mindful practice that helps train your brain and nervous system to respond as if that vision were already true. And the brain, bless it, often doesn’t know the difference between a vividly imagined moment and a real one. That’s where the magic happens.

You can visualize a peaceful place, a version of yourself who feels strong and grounded, or even walk yourself through a scenario that would normally spike your anxiety—only this time, seeing it play out with ease.

How I Use It:

I’ve used visualization in all sorts of ways over the years, but one of the most powerful? I used it to call in love.

Every day for two weeks, I sat quietly, closed my eyes, and imagined the kind of man I wanted to meet—not just his appearance or personality, but how I wanted to feel in the relationship. Safe. Seen. Deeply loved for who I am. I pictured us laughing together, cooking dinner, walking hand in hand. I let myself feel it as if it were already true.

And at the end of those two weeks? I met him. My soulmate. The real deal.

Was it magic? Was it mindset? Maybe a bit of both. But that daily practice shifted something in me. It helped me align with the version of myself who was ready for that kind of love—and it made all the difference.

Curious how I did it? Click here to read the full story: How I Manifested My Soulmate (and How You Can Too).

I’ve also used visualization to overcome some pretty big fears—like my fear of water. Instead of focusing on what could go wrong, I began imagining myself feeling strong, safe, and relaxed in the water. I’d see myself floating with ease, breathing calmly, smiling even. And slowly, that mental rehearsal started to become my reality.

Visualization is powerful like that. It invites you to become the version of yourself who already believes it’s possible.

Try This:

Find a quiet place to sit or lie down comfortably. Close your eyes and take a few deep breaths. Think of a situation you want to feel more confident or peaceful in—this could be a conversation, a big day, or even just the rest of today.

Now, visualize it. See yourself in that moment. Imagine your posture, your facial expression, your tone of voice. Picture everything going smoothly. Notice how you feel in your body when it does go well. Let that feeling sink in.

You can also visualize a safe or calming place—somewhere you feel totally at ease. Maybe it’s a beach, a forest trail, or a quiet nook with a book and a warm cup of tea. Let your senses fill in the details: what do you see, hear, smell, feel?

Even a few minutes of this kind of focused imagination can soothe your nervous system, boost your mood, and shift your mindset.

According to Mindvalley, visualization has been used by elite athletes, performers, and high achievers around the world—not just to improve performance, but to increase resilience and confidence.

So next time you catch yourself spiraling into worst-case-scenario land, take a breath, close your eyes, and visualize your way back to calm.

6. Walking Meditation — Move Your Body, Quiet Your Mind

If the idea of sitting still makes you a little twitchy, this one’s for you.

Walking meditation is exactly what it sounds like: bringing mindfulness into motion. Instead of focusing on your breath or sitting cross-legged on a cushion, you focus on the rhythm of your steps, the sensations in your body, and the world around you as you move through it.

It’s a beautiful practice if you’re someone who struggles to “sit and be still” or if your nervous system responds better to gentle movement. And let’s be honest—some days, the best way to reconnect with yourself isn’t by slowing down, but by moving with intention.

How I Use It:

I’ve used walking meditation on days when I feel restless or foggy, or when I’ve been stuck in my head for too long. I leave the headphones at home, resist the urge to scroll, and instead focus on the feeling of my feet hitting the ground, the breeze on my skin, the sounds of birds or rustling leaves. It’s a reset button wrapped up in a walk.

Try This:

Find a quiet path, garden, or even a hallway in your home. Begin walking at a slow, comfortable pace. Instead of charging ahead with a destination in mind, shift your awareness to the process of walking.

Notice how your feet connect with the ground—heel to toe.
Feel the shift in weight as you move.
What sounds do you hear?
What scents are in the air?
Can you feel the temperature on your face or hands?

When your mind wanders (because it will), gently return to the rhythm of your steps. No need to judge or correct—just return.

You can also try coordinating your steps with your breath. For example, inhale for three steps, exhale for three steps. Let it be easy.

As Thich Nhat Hanh, a master of walking meditation, once said, “Walk as if you are kissing the Earth with your feet.”

It’s not about speed. It’s about presence.

7. Mantra Meditation — Let a Word Become Your Anchor

Mantra meditation is like giving your mind a hand to hold.

Rather than trying to empty your thoughts (which—let’s be real—rarely works), you focus on a word or phrase and let it become the anchor that brings you back when your mind starts doing laps. It’s especially helpful when your thoughts are loud, fast, or just plain relentless.

A mantra can be anything meaningful to you. It might be a traditional phrase like “So Hum” (which translates to “I am that”), or something simple and soothing like “I am enough,” “Let go,” or “Peace begins with me.”

The idea is that by repeating it—silently or aloud—you create a rhythm that grounds your awareness, quiets the mental noise, and gently rewires your thought patterns over time.

How I Use It:

I used to roll my eyes every time I heard that Disney song “Let It Go.” Maybe it was the nonstop singalongs or the fact that it played on repeat for what felt like years—but it wasn’t exactly on my playlist.

Funny thing is… it’s now my mantra.

When I’m feeling stressed, annoyed, or caught up in someone else’s drama, I pause, take a breath, and silently repeat: Let it go. Let it go. Not with Elsa-level theatrics—but as a quiet cue to release what I don’t need to carry.

It helps ground me. It brings me back to myself. And it reminds me not to let other people or passing moments steal my joy.

Funny how the things we resist sometimes become exactly what we need, right?

Try This:

Choose a mantra that resonates with you. Something supportive. Something you need to hear more often. Sit comfortably, close your eyes, and begin to repeat the mantra slowly in your mind—or whisper it if that feels good.

Let the words match your breath.
Inhale: “I am…”
Exhale: “…enough.”

When your mind drifts (and it will), gently return to the rhythm of the mantra. You’re not trying to force anything—just allowing the repetition to bring you back to center, again and again.

If you prefer guidance, apps like Insight Timer, Headspace, or even YouTube have beautiful mantra meditations you can explore. Some include soft background music or gentle chanting, which can be incredibly soothing.

Which Meditation Technique Is Best for You?

Honestly? The one you’ll actually do.

There’s no gold star for choosing the “right” technique. Meditation isn’t about performing or getting it perfect—it’s about coming home to yourself. Gently. Repeatedly. In a way that works for your life.

If you’re constantly on the go and sitting still feels like torture, walking meditation might be your entry point.
If you need a reset during a stressful day, breath awareness or box breathing could be your anchor.
If your heart could use some softening, loving-kindness is a beautiful place to begin.
And if you’re a natural visualizer, mantra or visualization meditations can be incredibly empowering tools for emotional and energetic alignment.

Try one for a few days. See how it feels. Swap it out if it’s not quite right. Mix and match. This isn’t a strict regime—it’s a personal practice, and that means it gets to meet you exactly where you are.

You don’t need a mountain, a cushion, or an hour of silence. You just need a moment. A breath. An intention.

And from there, everything can shift.