How to Meditate for Stress Relief and Better Sleep

If Mental Health Awareness Month has inspired you to start meditating, you’ve come to the right place! In this guide, we’ll introduce you to meditation basics and send you off with instructions for a basic body scan meditation session. 

In This Article
What Is Meditation?
Health Benefits of Meditation
Meditation Styles and Strategies
When and Where to Meditate
Body Scan Meditation for Beginners
Meditation Tools and Resources

What Is Meditation?

By definition, meditation is the practice of focusing the mind to heighten your attention and awareness or to achieve clarity and calm. 

If the idea of meditation sounds intimidating or outside of your comfort zone, keep an open mind. There are many different forms of meditation, some as simple as repeating an uplifting phrase. While many meditation practices have religious or spiritual intentions, others simply focus on mindfulness and breathing. Depending on what you hope to get out of the experience or how much time you can dedicate to the practice, you can choose the form of meditation that works best for you. 

Meditation in its many forms may date back as far as 5000 BCE, but the earliest documented evidence comes from the Hindu tradition of Vedantism practiced in India circa 1500 BCE. Meditation has deep cultural roots and ties to Buddhism, Christianity, Hinduism, Islam, Jainism, Judaism, Sikhism, Taoism, and other religions—but today, it’s commonly practiced in religious, spiritual, and secular contexts. 

Across its many variations, modern meditation practices typically have four core elements in common. They require: 

1) A quiet, distraction-free environment

2) Comfortable posture

3) A means of focusing your attention 

4) An attitude or mindset of openness 

Health Benefits of Meditation

Increased attention to meditation and mindfulness within the medical community is one of many factors that has pushed the practice into the secular mainstream. Today, many health professionals recognize it as a tool for relieving stress, improving sleep, reducing anxiety, mediating depression symptoms, improving memory, lowering blood pressure, managing chronic pain, and more. 

In this article, the National Institutes of Health’s National Center for Complementary Integrative Health summarizes a wide range of research on meditation health’s benefits. Below, we’ve gathered a few of our favorite insights from these studies and others. 

  • Sleep- In a randomized controlled trial, meditation-based intervention significantly improved sleep quality for subjects with chronic insomnia. 
  • Anxiety- In a randomized control trial, eight weeks of a Mindfulness-Based Stress Reduction (MBSR) program showed a substantial reduction in anxiety scores among subjects with generalized anxiety disorder (GAD). 
  • Anxiety, Depression, and Pain- A review of 47 trials including 3,515 participants found moderate evidence of meditation’s positive effects on anxiety, depression, and pain perception. 
  • Diet- A review of 14 studies showed that mindfulness meditation could help reduce binge eating and emotional eating. 

Meditation Styles and Strategies  

If you want to try meditation but don’t know how to get started, you may want to explore the basics of a few different meditation styles and identify the practice that interests you most. You have countless options—too many to cover in a single guide—but we’ve listed a few of the most common meditation styles, strategies, and traditions below. 

10 Types of Meditation 

1. Body Scan Meditation/Progressive Relaxation

Many people who practice meditation as a means of falling asleep use the body scan technique. While lying down, you mentally “scan” your body by focusing on the sensation in each area of your body, slowly moving from your toes to your head and back down again. 

2. Focused Meditation/Concentrative Meditation

Focused meditation requires you to focus your full attention on a single target, such as an object, sensation, or sound. Many people who practice this meditation style choose their breath as their focal point.

3. Loving-Kindness Meditation

This meditation technique emphasizes self-acceptance, connection to others, and forgiveness. During loving-kindness meditation, you choose a target (usually yourself or another person) and extend feelings of kindness and peace. 

4. Mantra Meditation

During mantra meditation, you repeat a word or phrase over and over again, either in your mind or chanting out loud. This narrows your focus and reinforces your intentions for meditating. 

5. Mindfulness Meditation 

Mindfulness meditation entails slowing down your thoughts and training yourself in awareness, calm, and positivity. It encourages you to be present and experience your thoughts and feelings without judgment. 

6. Movement Meditation 

This form of meditation embraces the mind-body connection. At a slow pace, you cycle through different physical positions, focusing on your movement, breath, and the sensation of connecting with the ground. 

7. Spiritual Meditation

The term spiritual meditation encompasses any form of meditation you practice to connect with a higher power, divinity, or meaning. As previously mentioned, countless religions and cultures embrace forms of meditation, and some practices date back to ancient civilizations. Many of the other meditation types included in this list derive from spiritual meditation practices. 

This list is far from comprehensive, but a few forms of spiritual meditation include: 

  • Chakra meditation
  • Samatha meditation
  • Qigong meditation
  • Vipassana meditation
  • Zen meditation

8. Sound Bath Meditation

As the name suggests, sound bath meditation immerses you in sounds and vibrations. It often employs musical instruments like gongs, bowls, and chimes.  

9. Transcendental Meditation 

Transcendental meditation is mantra-based, but you focus on your mantra’s vibrations, not its meaning. Transcendental meditation mantras typically have an open quality, like the commonly-used “om.” 

10. Visualization Meditation 

This highly creative form of meditation requires you to cultivate and focus on mental imagery. You can visualize scenes, emotions, or your specific goals. 

When and Where to Meditate


It’s up to you how often you want to meditate, but practicing daily will help you form a strong habit. Many people find it most beneficial to meditate early in the morning to start their day with a clear head or right before bed to help them sleep. You can also meditate whenever you feel stressed, anxious, or in need of a break. 


Most meditation styles require a distraction-free environment. If you take a meditation class, they usually take place in a bright, open studio or out in nature. 

To practice meditation on your own, find a quiet place (indoors or outdoors) where you can sit up straight or stretch out if your meditation style requires lying down or movement. If it helps you get comfortable, you can sit on a cushion or mat.

Many meditators also like to set up calming aromatherapy or focus-enhancing music. We’ll include some music suggestions in the Meditation Tools and Resources section below. 

Body Scan Meditation for Beginners 

Want to try your first meditation session? Body scan meditation is a great place to start. Below, you’ll find instructions for basic progressive relaxation, a great way to calm your body and mind or induce sleep. 

  • Step 1: Either in bed or on a mat, lie flat and open your arms with your palms facing up. You can keep your legs together or spread them apart, whichever you find more comfortable. 

  • Step 2: Close your eyes and start to calm your body and mind. Take a few deep, slow breaths to help you relax. Focus on how your body feels against your bed or the ground. 

  • Step 3: Once you feel at ease, start the body scan by drawing your attention to your feet. Focus on the sensation in your feet alone, mentally isolating them from the rest of your body.

  • Step 4: Moving on from your feet, focus on just your shins and calves. Slowly make your way up your body, mentally isolating each body part or region at a time. As you scan and feel the sensation of each area, take stock of any pain points or feelings that arise, positive or negative. Contemplate these feelings while breathing in and out slowly, and only move on once you’ve acknowledged every sensation that you notice.

  • Step 5: Once you’ve finished scanning from your feet to your head, reverse directions if you have time or haven’t fallen asleep. Repeat the same process, working back down to your toes.

  • Meditation Tools and Resources 

    Want to dive deeper into meditation? Below, we’ve gathered a few resources to help you continue on your journey. 

    Learn More About Meditation 

    Meditation Apps 

    Meditation Music 

    Meditation Podcasts