I used to think meditation was supposed to feel like floating. Like the second I closed my eyes, I’d slip into this calm, enlightened state where my thoughts just… stopped.

That’s not what happened.

At first, I felt distracted. Then frustrated. Then even worse, like I was somehow failing at something that’s supposed to reduce stress. But over time, I realized the discomfort wasn’t a sign I was doing it wrong. It was a sign I was doing the work.

What really changed things for me was having a way to see the work. To understand how my brain and body were responding in the moment. SIX allowed me to do just that..

With the SIX app, I could measure Value (how emotionally connected or immersed I was) and Psychological Safety (how safe, supported, and calm I felt). Early on, I noticed something powerful: my Value scores were high even when my Safety was low. That meant I was leaning into something challenging, pushing through discomfort to grow. Over time, my Safety scores began to rise too. That’s how I knew my practice was deepening.

But here’s where it gets even more fascinating: for expert meditators, SIX often shows lower Value scores. Not because meditation stops working, but because their brains have adapted. What was once novel and emotionally stimulating has become second nature. Like a well-worn trail, the path becomes easier to walk—but less emotionally intense. The connection is still there, but it’s quieter.

And that doesn’t mean the benefits go away. In fact, meditation has been shown to:

• Reduce anxiety by up to 60%
  
  

• Improve sleep quality in over 70% of people
  
  

• Lower cortisol levels and heart rate
  
  

• Enhance focus, emotional regulation, and even brain structure over time

The difference is: SIX doesn’t just measure calm—it measures connection. It helps you see when a moment truly resonates, when you’re in flow, or when your brain is stretching.

And because every meditation approach engages the brain in slightly different ways, SIX can help you discover which techniques work best for you. Maybe a body scan lights up your system, but focused breathing leaves you flat. Maybe loving-kindness sparks a deep emotional response, or visualization helps you reset. SIX makes that visible. Especially if you’re new to meditation, this can be incredibly empowering. It's like a feedback loop for your inner world.

So whether you're building a new habit, trying to deepen your connection, or experimenting with what truly works for you, here are six powerful meditation techniques to explore—along with how SIX can help you feel the shift in your brain and body.

1. Focused Attention Meditation

How it works: Choose an anchor (like your breath, a candle flame, or a sound) and gently return your attention to it each time your mind wanders.
Why it matters: This is the foundation of mindfulness. It builds attention, presence, and awareness.
With SIX: Expect lower Safety and high Value early on—it takes effort to build focus. Over time, rising Safety scores mean your brain is getting more comfortable staying present.

2. Body Scan Meditation

How it works: Mentally scan your body from head to toe, noticing areas of tension or sensation.
Why it matters: Great for grounding, pain management, and reconnecting with your physical self.
With SIX: A great practice to measure Value across different body states—especially if you’re learning how stress physically shows up for you. Safety may fluctuate depending on how “in” your body you are.

3. Loving-Kindness (Metta) Meditation

How it works: Silently repeat well-wishes for yourself and others: “May I be safe. May I be happy. May I live with ease.” Then extend to loved ones, strangers, and even people you struggle with.
Why it matters: Boosts empathy, reduces anger, and can rewire your brain for compassion.
With SIX: High Value + high Safety is common once you get into the rhythm. Watch how your emotional resonance increases when you offer kindness to difficult people—it’s a powerful moment of growth.

4. Open Monitoring (Choiceless Awareness)

How it works: Instead of focusing on a single thing, you allow thoughts, sounds, and sensations to rise and fall without attachment.
Why it matters: Trains non-judgmental awareness and helps create space between you and your thoughts.
With SIX: This is where subtle insights show up. If you see high Value and fluctuating Safety, that’s okay—it reflects the mind learning to observe without control. As comfort builds, so will your Safety scores.

5. Guided Visualization

How it works: Use a recorded voice to guide you through a mental journey—like walking in nature or imagining your best possible self.
Why it matters: Helps reduce anxiety, build self-confidence, and engage creativity.
With SIX: These often lead to high Value spikes, especially during moments of emotional resonance. It’s a great technique to measure what imagery or themes land most deeply with you.

6. Walking Meditation

How it works: Slowly and mindfully walk in a quiet space, focusing on each step—the shift of your weight, the contact of your feet with the ground, and the rhythm of your breath.
Why it matters: Great for people who struggle to sit still or want to bring mindfulness into motion. Walking meditation helps ease restlessness, reduce stress, and can be especially powerful outdoors.
With SIX: You may see subtle Value spikes as your mind and body sync. Early sessions might show fluctuating Safety as you practice staying present while moving, but rising scores over time reflect your growing ability to stay calm and aware.

Why SIX is Your Meditation Wingman

Most meditation apps give you a nice voice and a timer. SIX gives you insight into your actual inner state—measuring your nervous system to show when you’re connected, when you’re challenged, and when you’ve hit a flow state. And while meditation isn’t about chasing scores, SIX can act as a gentle mirror, helping you notice patterns in how your brain and body respond without judgment.

• High Value + Low Safety? You’ve found a stretch zone—a learning moment worth reflecting on.
  
  

• High Value + Rising Safety? You’re not just practicing. You’re growing.
  
  

• Flat scores? Time to explore a new technique or environment that better supports your needs.

Over time, SIX helps you see your emotional and psychological growth—so you’re not guessing whether your meditation is working. You’re living the results.

Ready to go deeper?

If you’re already meditating, or trying to start, try pairing your next session with SIX. It only takes a few minutes to set up, and it might just change the way you relate to your own mind.

Because the goal isn’t to escape your thoughts.
It’s to get to know them, and yourself, a little better each time.

Download SIX. Feel the shift.