Meditation can be practised using different techniques. They can be as severe as Dhyana Yoga which requires one to be secluded for several years. Or as simple as sitting in a quite place and reviewing the day gone by. But most can be picked up with practice. Here is an uncomplicated list of a few types -

Audio
 Using New Age / Classical / Sacred tones, the meditator uses each note as a separate stimulus, drawing attention into the moment. The music can be loud causing vibrations. Or chanted.
Guided
 The voice of the facilitator becomes the point of focus. The voice invites the meditator to imagine scenes or experiences which is used to induce relaxation.
Unstructured
 Uses a focus that does not suggest the type of experience a person is to have. Focus your attention on an object, a scene, a point or a chakra.
Breath
 Is awareness of the source of life - the breath. There is a direct correlation between one's breath and one's state of mind. When agitated, one's breath will be rapid, whereas when calm, the breath will be regular.
Yoga
 Physical positions or movements are used to focus the mind and body.

The Benefits
 
  Meditation has proved itself as contributing to physiological and psychological well-being. Meditation is the pathway to bring the mind to the alpha state - the level of consciousness that promotes healing. Some of the scientifically proven benefits are -
1. Decreased metabolic rate, lower heart rate, lowered levels of chemicals associated with stress, reduction of molecules that cause tissue damage, decreased high blood pressure, skin resistance, drop in cholesterol levels, improved air flow to the lungs, etc.
2. Increase in brain wave coherence, decrease in stress levels, depression and anxiety, improved memory, increased emotional stability
3. Helpful in coping with addictions
4. Improves powers of concentration
5. Balances the right and left hemispheres of the brain
6. Helps shift goals and efforts towards personal growth, giving life a sense of purpose