meditation Practice styles

Nearly all types of meditations fit into a category of: concentration, open monitoring, or effortless awareness.

COMPREHENSIVE LIST OF POPULAR MEDITATION TECHNIQUES

Below is an extensive list of different types of popular meditative techniques that is most asked for and offered by OB to his students and clients.  However, understand that while many types of meditation are included on this list, lesser common types may not have been listed.  If you think a particular meditation style/technique should be added, feel free to CONTACT OB.

Guided Meditations (Non-Religious)

There are various forms of guided meditation that have nothing to do with religion. For this reason, many people practice guided meditation simply because they don’t want any sort of religious dogma associated with their practice. Meditation can be practiced with the goal of attaining performance benefits such as: increased concentration, deeper relaxation, and to create specific neurological adaptations. Additionally, guided meditations are preferred by many because they essentially “guide” or walk the person through proper technique.

Traditional BUDDHIST MEDITATIONS

Meditation techniques are practiced in Buddhism to become aware of the truths of our existence, how we pursue desires, develop attachments and subject ourselves to suffering. If you practice them, they enhance your awareness and understanding about yourself, how you think, act and respond, and how impermanence is interwoven in the fabric of your life and consciousness. Knowledge of Buddhist meditation techniques are found in several Buddhist texts and the teachings of the Buddha himself. The Buddha encouraged his followers to practice meditation as part of the Eightfold Path to cultivate right understanding, right attentiveness and right views. Most techniques are school specific. However, there are techniques that are followed by multiple traditions, may be under different names, such as anapanasati (breath meditation), vipasana (insightful meditation), and samatha (calming meditation). They are practiced in relation to the functioning of the mind, the body, often accompanied by visualization techniques. The following is a list of informative essays on Buddhist meditation to cultivate balance, stability, clear vision, right thinking, and insight into the nature of things.

Vipassana Meditation

The word Vipassana literally translates to “insight into reality” which is why many people refer to it as “insight meditation.” This meditative practice dates back to the 6th century BC and is derived from the Theravada Buddhist movement. Vipassana is recognized as being taught by Satya Narayan (S.N.) Goenka. The Vipassana meditation involves gaining “mindfulness” of breathing and is sometimes referred to in the United States as “Mindfulness” - however the practice of Mindfulness is more of an adaptation of Vipassana, keeping certain aspects without a religious influence.

This meditation practice involves observation of breathing and contemplation. Many consider the goal to gain “insight” into the true nature of reality. The Sutta Pitaka describes “mindfulness” as entering the forest and sitting beneath a tree to watch the breath. If the breath is “long,” notice that it is long and if the breath is “short,” notice that it is short. By observing your breathing, perceptual changes take place in the brain, creating new insights.

This meditation involves paying attention to the arising and passing away of sensations in each of your different parts of your body. In Theravada Buddhist schools, this is the pinnacle of meditation practices, being the main method for developing insight into our true nature. Notably, most Theravada schools will always incorporate some sort of Samatha practice before moving onto Vipassana meditation.

Other Buddhist schools similarly practice Vipassana, although it can sometimes take a more analytical approach of questioning, such as ‘where is the Self?’, and through examination one becomes free from self-grasping.

Metta Meditation (Loving-Kindness)

This is a specific type of meditation that involves cultivating unconditional love and kindness towards other human beings. The practice of “metta” meditation is derived from Theravada Buddhism and is sometimes referred to as “compassion” meditation. There is scientific evidence in support of practicing metta for increased happiness, brain waves, and neural activity.

Metta is considered “love” without any sort of attachment and the goal is to increase “good will” towards others. If you were to practice this type of meditation, you’d start by directing feelings of unconditional love towards yourself. Once you were able to love yourself, you’d then expand those feelings and direct them towards others. This type of meditation may not be as popular as mindfulness, but has the ability to drastically improve mood when practiced correctly over the long-term.

When consistently practiced, feelings of pure “joy” will arise. Those who suffer from depression, negative thinking, and anger outbursts will significantly benefit from this type of meditation if practiced correctly. It is impossible to feel authentic loving-kindness (compassion) and anger at the same time. The more you practice this type, the more your “happiness” center within the brain is stimulated. This practice is an effective technique for eliminating our hatred and anger towards others.

GOODWILL & HAPPINESS

Cultivating thoughts of good will go first to yourself, because if you can't think good will for yourself -- if you can't feel a sincere desire for your own happiness -- there's no way you can truly wish for the happiness of others. So just tell yourself, "May I find true happiness."

Remind yourself that true happiness is something that comes from within, so this is not a selfish desire. In fact, if you find and develop the resources for happiness within you, you're able to radiate it out to other people. It's a happiness that doesn't depend on taking away anything away from anyone else.

Equanimity

Often we easily define people in our life into categories: those we love, hate or feel indifferent towards. According to the Buddha, these are all delusions; we shouldn’t fix permanent labels to ever-changing phenomena. This meditation helps us to break down the labels we’ve given people in our lives, so we can develop loving-kindness and compassion equally to all.

Tonglen Meditation

Tonglen means ‘giving and receiving’. Here we imagine that we’re taking on the suffering of others and giving them all the things they need to alleviate their suffering. This practice is sometimes known as ‘the secret’ and is powerful in increasing our compassion and reducing our selfishness and self-grasping.

Kindness of Mother Sentient Beings

The aim of this meditation is to remind us of the kindness of our mothers so we can develop a heart of gratitude. It also helps us develop a sense of responsibility to repay their kindness, not just to them but to all sentient beings that have presumably been our mothers in a past life. This practice is extremely powerful in combating any aversion we might have to our present-life mother.

Shikantaza (“just sitting”)

This is an objectless meditation where the aim is to simply remain in a state of concentration of the act of sitting while simultaneously being aware of what arises in your mind. Different schools might have different approaches, but if insight isn’t gained from koan practice, then generally the powerful concentration developed first from breathing meditation or koans can allow insight to arise in Shikantaza where one can see the arising and passing away of all phenomena in every moment.

Sameness of Self and Others

This meditation aims at highlighting our shared humanity and that no one wants to experience suffering. By putting ourselves in others’ shoes, it can increase our compassion for everyone regardless of who they are.

Koans

These are usually a phrase or question that a meditator repeatedly brings to mind. It is not solvable through conceptual thinking and it attempts to push the meditator’s mind into an experience beyond thought. It is believed that shortcutting the intellectual process can lead to direct realisation. A well-known koan is ‘what is your original face before you were born?’

Anapana SaTI (The Breath)

A teacher once said, the breath doesn't belong to any religion or spirituality or anyone at all. It's common property that anyone can meditate on. At the same time, of all the meditation topics there are, it's probably the most beneficial to the body, for when we're dealing with the breath, we're dealing not only with the air coming in and out of the lungs, but also with all the feelings of energy that course throughout the body with each breath.

If you can learn to become sensitive to these feelings, and let them flow smoothly and unobstructed, you can help the body function more easily, and give the mind a handle for dealing with pain. Breathing in and experiencing the whole body, breathing out experiencing the whole body.

Faults of Samsara

This meditation looks at the multitude of sufferings that sentient beings can experience in the world. Most importantly, it focuses the various sufferings that human beings can experience. Although this meditation helps to develop compassion for others, its primarily aim is to highlight that external worldly aims (like having money, fame and nice possessions) do not bring ever-lasting happiness. It reminds us that happiness is to be found within, not from external phenomena.

This meditation is particularly helpful to strengthen our renunciation and to help us stay committed to our meditation practice, lest we get lost in pursing the ephemeral, unsatisfactory pleasures of the world.

Anicca (Impermanence)

Anicca, Dukkha, Anatta — Impermanence, suffering and Egolessness — are the three essential characteristics of things in the Teaching of the Buddha. If you know Anicca (impermanence) correctly, you will know Dukkha (suffering) as its corollary and Anatta (egolessness) as ultimate truth. It takes time to understand and begin to practice the three together. Impermanence is a good place to begin.

When we truly realize how short our time on Earth is, it will inspire us to practice NOW and not procrastinate. Also, when we really feel this law of impermanence in our bones, we will accept the changing aspects of our life more readily so we can let go of things (and people) more easily, as everything is destined to change.

Anatta (No-Self)

We are constantly trying to reaffirm self. Which already shows that this "self" is a very fragile and rather wispy sort of affair, because if it weren't why would we constantly have to reaffirm it? If it were such a solid entity as we believe it to be, we would not feel threatened so often.

Yet in order to experience no-self, one has first to fully know self. Actually know it. But unless we do know what this self is, this self called "me," it is impossible to know what is meant by "there is no self there." In order to give something away, we have to first fully have it in hand. That is what this meditation practice aims at, the experience of no-self.

Precious Human Rebirth (Life)

According to the Buddha, gaining a human rebirth is extremely rare. Moreover, gaining a human life that has the necessary conditions for being able to practice his teachings is rarer still! This meditation focuses on how difficult it is to obtain this human life so we can appreciate the opportunity we have now to practice.

Contemplation on Death

To most of us, at some moment or another, the spectacle of death must have given rise to the deepest of thoughts and profoundest of questions. What is life worth, if able bodies that once performed great deeds now lie flat and cold, senseless and lifeless? What is life worth, if eyes that once sparkled with joy, eyes that once beamed with love are now closed forever, bereft of movement, bereft of life? Thoughts such as these are not to be repressed.

It is just these inquiring thoughts, if wisely pursued, that will ultimately unfold the potentialities inherent in the human mind to receive the highest truths.

Taoist Meditations

Taoism is derived from Lao Tzu in China and those subscribing to this practice attempt to live in harmony with “Tao” or nature. The focal scripture for this practice is the Tao Te Ching. Taoist meditation incorporates: concentration, mindfulness, contemplation, as well as various forms of visualization. Many consider

Buddhist meditation practices to have significant parallels with Taoist meditation. There are a variety of different Taoist meditation techniques including: Daoyin (“guide and pull”), Neidan (“internal alchemy”), Neigong (“internal skill”), Qigong (“life energy”), Zhan zhuang (“standing like a post”), and Taijiquan (“great ultimate fist”). The primary objective with this meditation is to channel various forms of energy and become one with the Tao.

Emptiness meditation

This is a type of meditation practiced to clear the mind of all thoughts and recognize the “emptiness” or the real nature of the self. The philosophy behind this meditative practice is that we experience worldly problems because we don’t understand the truth. When practicing “emptiness” meditation you clear your mind of everything in order to achieve a sense of inner peace and solitude. Many people find this type of meditation to be extremely difficult and generally is tough for a novice.

Nei Guan (Internal Viewing):

This is a type of meditation involving visualization or focus of the imagination. Many people practice this type of meditation standing, with slightly bent knees and hands at their sides – but it can also be performed in a seated position. Due to the complexities of visualizations, it may be necessary to work with an advanced teacher or read a book on this practice to better understand the technique.

Shouyi

This is a meditative practice that incorporates both oneness as well as concentration. The idea is to focus on visualizing a golden ball of light at a specific location within the body. Those that are proponents of this practice claim that energy, matter, and souls become unified (i.e. oneness) during the process.

Yuanyou

This is a practice that incorporates a meditative travel to other countries, sacred locations (e.g. mountains), the sun, the moon, and transcendent beings. The inspiration for this specific type of meditation is traced back to a poem.

Zuobo

This is a meditation that is practiced seated and is commonly compared to Buddhist “sitting” meditation. Formally it is practiced sitting around a bowl (water clock) and is considered a communal form of alchemy. The idea behind it is that it would make whoever practiced it special, live longer, and attain supernatural powers.

YogIC Meditations

Many people practice yogic forms of meditation as a way to achieve mental freedom, self-knowledge, and self-realization (moksha). Yoga is considered an integrated form of physical, mental, and spiritual practices and is used in Hinduism, Buddhism, and Jainism. Yoga dates back to pre-Vedic Indian tradition, but is hypothesized to have emerged between the 6th century B.C. and the 5th century B.C.

Practicing yoga typically consists of the following: conduct (yamas and niyamas), postures (asanas), breathing techniques (pranayama), and meditation. The last four limbs of yoga include: pratyahara, dharana, dhyana, and samadhi. It is these four limbs that embody the meditative practice in yoga. The specific type of meditation that you use to enhance yoga practice depends on what you’re comfortable with and/or what you’d like to experience.

Kundalini meditation

Originally known as “laya yoga,” kundalini translates to “serpent” or snake. This form of meditation is practiced with the intention of unleashing “kundalini energy” that lies dormant at the base of the spine. Those practicing Kundalini Meditation generally experience drastic changes in the functioning of their body, nervous system, and physiology as the “kundalini” energy rises from the spine.

This energy rises from “lower” energy centers to “higher” energy centers in the body. It typically involves a specific breathing technique that involves “alternate nostril” inhalation. In other words, you’d close your right nostril on the first inhale, and your left nostril on the second. The thought behind the technique is to “cleanse” certain energy channels to help awaken the Kundalini or “serpent” energy.

Kriya yoga

This is an ancient type of yoga that gained popularity with Mahavatar Babaji. It also was popularized in the West through the book “Autobiography of a Yogi.” This type of yoga consists of different levels of Pranayama and is geared towards someone intending to enhance their spiritual development. It consists of not only meditation, but energy work and breathing exercises to increase tranquility and spiritual connection. Some have described “kriya” yoga as mentally directing energy vertically; up and down the 6 spinal centers.

Pranayama

This practice is derived from the Sanskrit word translating to “extension of the breath” or “life force.” Pranayama is considered the 4th “limb” of the 8 limbs of ashtanga yoga. To complicate things, you should know that there are over 50 different forms of Pranayama practice, meaning each has a different technique.

For example, the Nadisuddhi pranayama practice involves alternate nostril breathing. The goal is to develop a strong will-power, mind, and enhanced perception. Some consider Pranayama a practice to regulate breathing and/or a useful exercise as a precursor to meditation.

Nada yoga

This is considered a metaphysical type of yoga that is based on the idea that the entire universe consists of sound vibrations a.k.a. “nada.” The idea is that sound energy in motion rather than particles are responsible for creating the entire universe. The meditations in nada yoga involve utilizing sound in multiple ways including: internal music (called “anahata”) and external music (called “ahata”). As a person continues, the sound will eventually open their “chakras” (energy centers) with their internal sound. This type of yogic meditation may seem a bit “New Age” for most, but incorporates sounds (which people like).

TRATAKA (Gazing meditation)

This type of yogic meditation involves gazing on an external object or symbol. Most commonly a candle will be utilized as the object of focus, and a person starts by focusing on it with eyes open. After the person has boosted their concentration ability with eyes open, they then move on to focusing on the object (e.g. candle) with eyes closed to boost their visualization ability. The goal is for those practicing this form of meditation to be able to maintain the image of the candle within their “mind.”

Tantra

This is a type of meditative practice or ritual that has been around since 5th century AD in India. The word tantra consists of “tan” which means “expands” and “tra” which means “liberates.” There are a multitude of tantra practices as well as interpretations. The Vijnanabhairava Tantra references 108 meditative practices that can be incorporated to calm and take control of the mind.

Third-Eye meditation

This involves directing attention to the “third eye” or “anja chakra,” an area located on your forehead between your eyebrows. When the attention shifts away from the “third eye” chakra, you simply refocus and maintain attention. Eventually your mental chatter quiets and your focus on this area improves. The fast-paced, stressful thoughts subside and you feel a sense of inner peace. This type of yogic meditation is among the most common. It is sometimes practiced by closing the eyelids, but still “gazing” with your physical eyes on your third eye.

Zen Meditation (Zazen)

The name “Zen” meditation translates to “seated meditation” and originated in Chinese Zen Buddhism. Historians trace the practice back to the 6th Century Indian monk “Bodhidharma.” The practice generally involves sitting in the Lotus Position and observing the breath. To tame the mind, awareness is generally focused on counting or watching the breath. Many individuals that practice this specific type of meditation sit on a cushion, chair, or padded mat.

In the “Soto” teachings of Zen, observing the mind is the primary focus. In the Soto-subtype, there is no focus on any object and the goal is for the meditator to become aware of their thoughts without judgment. This could be compared to “mindfulness” in that the individual acts as an observer. In some cultures, intensive “group meditations” are practiced in a process called “Sesshin.”

This type of meditation also uses what are referred to as “koans” which help the Zen student gain insight from the Zen master. They are also commonly used to test the progress of a Zen meditator. Koans may be solved through sitting meditation (Zen), but are sometimes solved during walking meditation (Kinhin).

Focus

To cultivate your focus, you can direct attention on your breath; flowing in and out through your nose. If necessary, you can count each breath to a count of 10 and then repeat. Counting helps some people focus. Each time your attention drifts, simply bring your attention back to the breath.

KINHIN (WALKING)

This is a type of meditation that involves walking, and is practiced between periods of the sitting (zazen) meditation. This type involves walking in a clockwise pattern around a room. Generally one hand is in a “fist” (or closed) while the opposite hand is covering the fist. During the walking meditation, one step is taken after each full breath. The speed of this form of meditation can be extremely slow or quicker (rivaling a slow-jog).

OBSERVATION

With this type of meditation, you don’t focus on anything, rather you focus on staying in the present moment, and simply observing your stream-of-consciousness thinking. You are aware of the thoughts flowing naturally through your head, but you aren’t judging them or reacting to them – just observing.