How Many Times Do I Have to Meditate? Exploring 7 Different Ways to Meditate

Meditation, often seen as a powerful tool for inner peace, mental clarity, and emotional stability, can feel like a mysterious and elusive practice. We are often told that meditation can help us process our emotions, deal with stress, and even improve our health. But have you ever found yourself frustrated when you feel like meditation isn’t working for you?

I once asked a mentor, "How many times do I have to meditate?" I expected a concrete answer, something I could follow and rely on. Instead, the response I received was simple but cryptic: "As many times as it takes."

At the time, I was going through a difficult period in my life. I meditated two or three times a day, but the situation I was in kept pulling my energy down, and my vibration felt out of sync. It seemed like no matter how often I meditated, my challenges only intensified, and the frustration grew.

Looking back, I can honestly say that my mentor’s answer was, in fact, the truth. It wasn’t about just meditating more frequently, but rather about finding the right meditation for me. I needed to explore different types of meditation and, more importantly, understand that it was a process of transformation and transmutation. Meditation wasn't just about sitting down and forcing my mind to quiet; it was about transforming the energy I was carrying and aligning with different methods that could work for me in different situations.

Throughout history, meditation has been a spiritual and mental practice deeply rooted in cultures around the world. From the ancient yogis of India practicing dhyana, to Zen monks in Japan, to Christian mystics in the West, meditation has always been about aligning with something deeper—whether that's divine connection, inner clarity, or peace of mind. The beauty of meditation is that it has never been a one-size-fits-all practice. Instead, it has evolved across cultures to meet people where they are.

In this article, we’ll explore various types of meditation, each with a brief history and explanation of its purpose, and I’ll share how each has helped me navigate life in the real world. Whether you’re a seasoned meditator or just beginning your journey, you may find a style that meets you exactly where you are today.

1. Mindfulness Meditation: Anchoring in the Present Moment

History and Description: Mindfulness meditation stems from ancient Buddhist traditions, especially Vipassana, which emphasizes insight into the true nature of reality. The practice became widely known in the West through the work of Jon Kabat-Zinn in the 1970s, who developed Mindfulness-Based Stress Reduction (MBSR).

Mindfulness involves intentionally paying attention to the present moment without judgment. You can practice it sitting, walking, or during everyday activities. The goal is not to eliminate thoughts but to observe them and return to the here and now.

Personal Reflection: This is my tried and true meditation practice. If someone triggers me or disrupts my peace, I immediately turn inward. I take a deep breath and remember: my peace comes from within. I connect to the divine in that moment, feel my feet on the ground, and allow myself to just be. The moment passes, I feel supported and loved, and I return to life with grace. It’s like pressing Ctrl + Alt + Delete on emotional drama—resetting the whole inner system.

2. Guided Meditation: Using a Voice to Lead You

History and Description: While guided meditation is more contemporary in form, its roots lie in traditional oral teachings where a guru or teacher would lead initiates through visualizations or mantras. Modern technology has simply made this accessible to everyone through apps and recordings.

Guided meditations use verbal cues to lead you into relaxation, healing, or visualization. They often incorporate calming music, breathing exercises, affirmations, and thematic journeys to help you focus. These meditations can also be deeply spiritual in nature. Many guided sessions are created specifically to help you connect with your spiritual guides, open your third eye, cleanse your aura, or align your chakras. You may find yourself being led to peaceful meadows, cosmic realms, or ancient temples—all with the purpose of helping you unlock clarity, insight, and inner peace.

Personal Reflection: When I can’t quiet my mind—when I’m overthinking, looping conversations in my head, or just feeling mentally exhausted—I turn to a guided meditation. Even a short 10-minute session helps. The voice of someone else guiding me feels like a gentle hand on my shoulder, saying, "Let go, you’re safe." It’s like following Google Maps when you’re lost in your own mental traffic jam. Let the voice lead, and before you know it—you’ve arrived at inner peace.

3. Movement Meditation: Flowing with the Body

History and Description: Movement-based meditation dates back to ancient India and China, where practices like yoga and Tai Chi were created to align breath, movement, and spirit. These practices integrate physical motion with meditative awareness.

Movement meditation includes walking meditation, mindful stretching, dance, or any intentional movement done with present awareness. It's particularly beneficial for those who find stillness difficult.

Practices like Tai Chi, Kundalini Yoga, and Somatic exercises go a step further. They don’t just help you stay present—they often unlock transcendental states. Think of them as portals that combine the wisdom of the body with the spaciousness of the spirit. These practices create a rhythm that moves energy up and out, and in doing so, they can shift you into what some might call altered or elevated states of consciousness. We'll talk more about this in the Transcendental Meditation section, but let's just say: movement is magic in motion.

Athletes also tap into this. Ever heard of being "in the zone"? That’s a form of movement-based meditation. It’s when focus becomes so sharply tuned that time bends, noise fades, and brilliance takes over. It's not just physical excellence—it’s a spiritual flow. A dance between the body and divine genius.

Personal Reflection: This is something I’d love to do more. When I let myself move intentionally, it snaps me out of my head and grounds me back into my body. I feel connected again. I often take it further by calling in my guides and angels. I ask them to send healing to areas of my body that feel tense or off. They never fail to show up—with humor, love, and deep wisdom. It’s like hosting a spiritual block party in my body—everyone shows up to help clean up and celebrate.

4. Breathwork: Mastering the Power of Your Breath

History and Description: Breathwork has been a part of ancient yogic traditions and shamanic rituals for thousands of years. Breath is considered the bridge between the body and spirit, and manipulating it is a powerful way to access altered states of consciousness.

Breathwork involves consciously controlling your breath to influence your physical, mental, and emotional state. It is a tool for releasing stuck energy, resetting the nervous system, and creating space for clarity and transformation. Some forms of breathwork can lead to spiritual awakenings, emotional breakthroughs, or even visions and energetic alignment. If you’re wondering where to begin or which form of breathwork suits your path, I offer Shamanic Spiritual Coaching to help you identify breathwork practices that align with your current stage of spiritual growth. Whether you're just learning to breathe deeply or ready to journey with spirit through breath, there's a rhythm that’s uniquely yours.

Personal Reflection: Breathwork is a secret weapon. When I feel anxious, ungrounded, or emotionally overwhelmed, a few conscious breaths can shift everything. There are breath patterns that can bring you into deep stillness or awaken parts of you that have been dormant. Once I began using it consistently, it became a quiet revolution in my day-to-day life. I often think of breath work as discovering your souls beat - like stumbling into a drum circle and realizing one of the rhythms belong to you. Once you find it, your breath becomes not just air, but music. And that music can carries you home.

5. Mantra Meditation: Repeating Words for Focus

History and Description: Mantra meditation originates from the Vedic traditions of India. The word "mantra" comes from "man," meaning mind, and "tra," meaning instrument—a tool to guide the mind. Mantras are sacred sounds, phrases, or words repeated silently or aloud.

This practice is used to train the mind to focus and to anchor into a specific vibration, whether it's peace, love, or clarity. Over time, the vibrational power of the mantra bypasses mental resistance and anchors into your energetic body. Many mantras are used to activate spiritual insight, attract abundance, cleanse karma, and rewire limiting beliefs. The more you repeat it, the more your mind begins to believe it—and your energy begins to embody it.

When you use a mantra, you’re not just repeating words—you’re updating your inner software. You’re rewriting code, removing old vulnerabilities, and installing new upgrades aligned with love, clarity, and truth. And then? You’ll start to notice the "glitches" in your reality—but the good kind. The miraculous kind. Like receiving unexpected money you were praying for, or being spared from an accident with no logical explanation other than the Hindu Goddess you invoked the night before through your mantra practice. These are not coincidences—they’re sacred syncs.

But here's the key: your heart must be pure, your intentions heart-led, and your mind open to receive. Mantras are powerful, sacred, and not to be tossed around lightly. Treat them with reverence, and they will echo through your life in the most beautiful ways.

Personal Reflection: I love mantra meditation, especially during slow rituals like sitting in the sauna or doing yoga outside. The repetition of a positive phrase helps shut down the overthinking loop. The mind gets bored, goes quiet, and lets the subconscious receive. Mantras, in a way, are like the tuning forks of the soul—when struck with sincerity, they send out resonant frequencies that realign your energy field. It’s like casting a sacred spell with rhythm and intention. Say it with your chest, believe it in your heart, and soon, the universe might just start whispering it back in the form of reality. I’ve seen real change in my life from repeating simple affirmations to utilizing traditional Vedic mantras.

6. Visualization Meditation: Creating Peaceful Imagery

History and Description: Visualization has long been a part of spiritual and religious traditions. Indigenous peoples used it in rituals; athletes use it today for peak performance. Tibetan Buddhist practices like Deity Yoga are also visualization-based, where practitioners visualize themselves as enlightened beings.

This type of meditation involves creating detailed mental images to relax, heal, or manifest a desired outcome. Visualization can include imagining sacred symbols, healing light, future goals, or calming landscapes. It strengthens your creative and intuitive faculties and can serve as a bridge between your imagination and your manifestation. The more vividly you see it, the more powerfully you call it into being.

Personal Reflection: Visualization meditation is more powerful with a partner or strong clairvoyant abilities. When done with a partner, the energy is amplified—like two artists painting the same vision from different angles, each stroke deepening the richness of the scene until it becomes almost tangible. And if you're clairvoyant, it doesn’t take long to believe what you can spiritually see. However, clairvoyance isn’t my strongest clair ability, so it takes more effort and consistency. But once I cross that threshold—once I reach that place of divinity—I begin to experience great things that my limited mind cannot begin to grasp... but my heart knows, without a doubt, that it’s real.

7. Transcendental Meditation (TM): A Deep State of Consciousness

History and Description: TM was introduced by Maharishi Mahesh Yogi and became popular in the West during the 1960s. It is based on the ancient Vedic tradition and involves silently repeating a personalized mantra to reach a state of deep inner silence.

Unlike guided or breath-focused meditations, TM doesn’t require concentration or control. The practice aims to settle the mind into pure awareness. Many who experience TM describe it as entering a realm of thoughtless being, a space where the ego melts and the soul expands. This space is also often accessed through advanced breathwork, movement meditation (like Tai Chi and Kundalini Yoga), or deep visualization. All roads may lead to this same vast inner ocean—the method just changes the boat.

Personal Reflection: TM is my sweet spot. It feels like home. When I drop into this practice, I feel wrapped in unconditional love. It’s the kind of peace that goes beyond words. Word to the wise - always make sure to sit upright in a chair undistracted at home. I often have a habit of turning to my side and falling asleep or being distracted by the tiniest noise from someone preventing the depth that is needed. TM is where I reconnect with my highest self, and it’s the state I always long to return to. It’s like a cosmic cuddle from the universe—soft, timeless, and everything you didn’t know you needed.

Conclusion: Finding the Right Meditation for You

The question "How many times do I have to meditate?" isn’t about counting sessions. It’s about choosing alignment over obligation. Each type of meditation brings a unique gift, and different seasons of life will call for different tools.

You don’t have to force silence or sit cross-legged for an hour. You can walk. You can chant. You can breathe. You can be. The path of meditation is ancient, sacred, and—most importantly—yours to explore in your own way.

Here’s something I’ve learned firsthand: finding your groove with meditation can be hard. And then—just when you think you’ve found what works—something shifts, and it doesn’t anymore. That’s not failure. That’s transformation. That’s transmutation. You’re not just changing the method; you’re evolving with the moment and healing through it.

Give yourself grace. Allow yourself time. Flow will return—and often in a deeper, more aligned form. This isn’t a race. It’s a remembrance. A remembering of who you are, what you carry, and where your peace lives.

So how many times should you meditate? As many times as it takes to come back to yourself.

Even two minutes of conscious presence can shift your energy. That is the true gift of meditation. And remember: if life’s a rollercoaster, meditation is your seatbelt. Buckle up and breathe.

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