Zeen Connect

Learning to meditate: which form is right and how to get started

Which form of meditation is right for you? Silent, guided and mantra meditation compared to how the first few weeks really go and where to start.

Meditation is not a single process, but rather a collective term for very different exercises - some silent, some spoken, some repeated, some walking. Those who give up usually do not have a wrong character, but a wrong form. The good news: You'll find what works for you pretty quickly, and switching costs you nothing more than another try. Meditation includes silent, guided and mantra-based forms. On Zeen Connect, you can find meditation teachers, courses and workshops, on-site or online. Silent, guided and mantra meditation in direct comparison. Individual evenings, course series and individual monitoring. Compare teachers by tradition, training and format. Which shape suits whom. Guided meditation is the easiest way to get started: a voice guides you through the exercise, and because you can hear something the whole time, you're less likely to lose track. If you're speeding or find silence uncomfortable, this is the best way to go. Silent meditation, often in the vipassana or Zen tradition, foregoes instruction and works with awareness of the breath or body; more challenging to get started, but for many more sustainable in the long run. Mantra meditation internally repeats a word or syllable - useful when the mind needs an object to cling to. Metta, or loving-kindness meditation, works with directed good wishes and appeals to people who are hard on themselves. Finally, walking meditation is suitable for anyone who finds it physically difficult to sit for long periods of time. None of these forms is more advanced than the other. How are the first two weeks going. The first week is often surprisingly pleasant: everything is new, curiosity is tolerated and the exercise is easy. In the second and third weeks there is a slump - the exercise becomes boring, the thoughts become louder and there is a feeling that you are doing something wrong. This is the point where most people stop, and also the most common part of learning: you notice more because you have become more attentive, not because things are getting worse. Those who stick with it often experience something different around the fourth or fifth week - the exercise comes up suddenly outside of practice time, in the middle of a conversation or in traffic, and you find yourself tense before you can react. That's what it's all about: not a quiet half hour on the mat, but a few more seconds of time between the event and the reaction. Course, application or individual support Applications. are the cheapest way to start and are perfectly sufficient for the first few weeks; they provide structure, reminders, and guided practice. Your boundary becomes clear at the first real problem - when there's commotion instead of calm, or when you don't know if you're doing something wrong, the app can't respond. A group course brings just that: questions, corrections and experiences that others feel the same way. For German-speaking countries, it should be pointed out that many compulsory health insurance companies subsidize certified prevention courses in accordance with Section 20 SGB V; You can arrange in advance with your health insurance whether a special meditation course is included. Individual support is more expensive, but it makes sense if you have a specific problem or need customized exercise for health reasons. Many people start with an app and add a course later. What Meditation Doesn't Do. Meditation does not eliminate difficult feelings or change life circumstances. It is also not a medical or psychotherapeutic treatment. For some people, especially after unprocessed stressful experiences, intense silent practice can initially be more upsetting than calming; This is known and is not a sign of failure, but a reason to choose a teacher who recognizes it and reacts accordingly. Caution is also advised with offers that promise enlightenment, personality change or disease cure, as well as with very intensive formats for beginners. If you're being treated for mental stress, check with your therapist before starting intense exercise—meditation is often welcome as a supplement, not a replacement.

Informational content from the Zeen Connect editorial team; not a substitute for medical advice.

Last updated: 5 August 2026