2. Definition of Meditation
To spend time in quiet thought for religious purposes or relaxation , to engage in contemplation or reflection
to engage in mental exercise (as concentration on one's breathing or repetition of a mantra) for the purpose of reaching a heightened level of spiritual awareness ;to focus one's thoughts on : reflect on or ponder over
to plan or project in the mind : intend, purpose; the act of giving your attention to only one thing, either as a religiousactivity or as a way of becoming calm and relaxed: prayer and meditation ; The act or process of spending time in quiet thought : the act or process of meditating an expression of a person's thoughts on something (Dictionary)
concentrating on one thing, (the point of concentration) I.e., the breath, Mantra, or movement,
"For some people, concentration is the number one purpose and goal in there meditation practice, because once the mind becomes concentrated, it tends to leave behind everything else such as worries, thoughts and mental problems and becomes happy.Practice helps to define these two aspects of meditation, as well as the important aspects of relaxation of the body and stillness of the mind and how we can use all of these together to complete our meditation experience. Direct experience through practice is the primary issues with all aspects of meditation."
"Meditation is a practice where an individual trains the mind or induces a mode of consciousness, either to realize some benefit or for the mind to simply acknowledge its content without becoming identified with that content,[1] or as an end in itself.[2]
A particularly ambitious form of meditation aims at effortlessly sustained single-pointed concentration[4] meant to enable its practitioner to enjoy an indestructible sense of well-being while engaging in any life activity.
The word meditation carries different meanings in different contexts. Meditation has been practiced since antiquity as a component of numerous religious traditions and beliefs.[5] Meditation often involves an internal effort to self-regulate the mind in some way.—for instance, Buddhist monks involve awareness in their day-to-day activities as a form of mind-training. Prayer beads or other ritual objects are commonly used during meditation in order to keep track of or remind the practitioner about some aspect of that training.
Meditation may involve generating an emotional state for the purpose of analyzing that state—such as anger, hatred, etc.—or cultivating a particular mental response to various phenomena, such as compassion.[7][8][9] The term "meditation" can refer to the state itself, as well as to practices or techniques employed to cultivate the state.[10] Meditation may also involve repeating amantra and closing the eyes.[11] The mantra is chosen based on its suitability to the individual meditator. Meditation has a calming effect and directs awareness inward until pure awareness is achieved, described as "being awake inside without being aware of anything except awareness itself."[12] In brief," (Wikipedia)
3. TYPES OF MEDITATION – HAVE NOT INCLUDED ANYWHERE YET
Focused attention meditation
Focusing the attention on a single object during the whole meditation session. This object may be the breath, a mantra, visualization, part of the body, external object, etc. As the practitioner advances, his ability to keep the flow of attention in the chosen object gets stronger, and distractions become less common and short-lived. Both the depth and steadiness of his attention are developed.
Examples of these are: Samatha (Buddhist meditation), some forms of Zazen, Loving Kindness Meditation, Chakra Meditation, Kundalini Meditation, Sound Meditation, Mantra Meditation, Pranayama, some forms of Qigong, and many others.
Open monitoring meditation
Instead of focusing the attention on any one object, we keep it open, monitoring all aspects of our experience, without judgment or attachment. All perceptions, be them internal (thoughts, feelings, memory, etc.) or external (sound, smell, etc.), are recognized and seen for what they are. It is the process of non-reactive monitoring of the content of experience from moment to moment, without going into them. Examples are: Mindfulness meditation, Vipassana, as well as some types of Taoist Meditation.
Effortless Presence
It’s the state where the attention is not focused on anything in particular, but reposes on itself – quiet, empty, steady, and introverted. We can also call it “Choiceless Awareness” or “Pure Being”. Most of the meditation quotes you find speak of this state.
This is actually the true purpose behind all kinds of meditation, and not a meditation type in itself. All traditional techniques of meditation recognize that the object of focus, and even the process of monitoring, is just a means to train the mind, so that effortless inner silence and deeper states of consciousness can be discovered. Eventually both the object of focus and the process itself is left behind, and there is only left the true self of the practitioner, as “pure presence”.
In some techniques, this is the only focus, from the beginning. Examples are: the Self-Enquiry (“I am” meditation) of Ramana Maharishi; Dzogchen; Mahamudra; some forms of Taoist Meditation; and some advanced forms of Raja Yoga. In my point of view, this type of meditation always requires previous training to be effective, even though this is sometimes not expressly said (only implied).
1) BUDDHIST MEDITATION
Zen Meditation (Zazen)
Origin & Meaning
Zazen (坐禅) means “seated Zen”, or “seated meditation”, in Japanese. It has its roots in the Chinese Zen Buddhism (Ch’an) tradition, tracing back to Indian monk Bodhidharma (6th century CE). In the West, its most popular forms comes from Dogen Zenji (1200~1253), the founder of Soto Zen movement in Japan. Similar modalities are practiced in the Rinzai school of Zen, in Japan and Korea.
Zazen is a very sober meditation style, and you can easily find a lot of strong communities practicing it, as well as plenty of information on the internet. There is a lot of emphasis in keeping the right posture, as an aid for concentration. It is usually practiced in Zen Buddhist centers (Sangha), with strong community support.
In many of them you will find it coupled with other elements of Buddhist practice: prostrations, a bit of ritualism, chanting, and group readings of the Buddha teachings. Some people will like this, others won’t. Personally, I practiced zazen in a Buddhist group for 3 years, and I found that those elements and a bit of formality can also help create a structure for the practice, and in themselves they are also meditative.
Vipassana Meditation
Origin & Meaning
“Vipassana” is a Pali word that means “insight” or “clear seeing”. It is a traditional Buddhist practice, dating back to 6th century BC. Vipassana-meditation, as taught in the last few decades, comes from the Theravada Buddhist tradition, and was popularized by S. N. Goenka and the Vipassana movement.
Due to the popularity of Vipassanā-meditation, the “mindfulness of breathing” has gained further popularity in the West as “mindfulness”.
Vipassana is an excellent meditation to help you ground yourself in your body, and understand how the processes of your mind work. It is a very popular style of meditation. You can find plenty of teachers, websites, and books about it, as well as 3~10 days retreats (donation based). The teaching of it is always free. There are no formalities or rituals attached to the practice.
If you are completely new to meditation, Vipassana or Mindfulness are probably good ways for you to start.
Mindfulness Meditation
Origin & Meaning
Mindfulness Meditation is an adaptation from traditional Buddhist meditation practices, especially Vipassana, but also having strong influence from other lineages (such as the Vietnamese Zen Buddhism from Thich Nhat Hanh). “Mindfulness” is the common western translation for the Buddhist term sati. Anapanasati, “mindfulness of breathing”, is part of the Buddhist practice of Vipassana or insight meditation, and other Buddhist meditational practices, such as zazen (source: Wikipedia).
One of the main influencers for Mindfulness in the West is John Kabat-Zinn. His Mindfulness-Based Stress Reduction program (MBSR) – which he developed in 1979 at the University of Massachusetts Medical School – has been used in several hospitals and health clinic on the past decades.
For the general public, this is perhaps the most advisable way to get started with meditation. It is the type of meditation that is most taught at schools and hospitals, as far as I am aware. The “mindfulness movement” as practiced nowadays in society at large, is not Buddhism, but an adaptation of Buddhist practices due to their benefits in good physical and mental health and general wellbeing.
For most people, Mindfulness Meditation may be the only type of meditation they will like, especially if their focus is only the physical and mental benefits of meditation, as it is usually taught dissociated from several of the eastern concepts and philosophies that traditionally accompanied the practice. And for that it is great – it will bring many good things to your life.
If your focus is a deeper transformation and spiritual development, however, then mindfulness meditation may be just an initial step for you. From here you can then move into Vipassana, Zazen, or other types of meditation.
Loving Kindness Meditation (Metta Meditation)
Origin & Meaning
Metta is a Pali word that means kindness, benevolence, and good will. This practice comes from the Buddhist traditions, especially the Theravada and Tibetan lineages. “Compassion meditation” is a contemporary scientific field that demonstrates the efficacy of mettaand related meditative practices.
Demonstrated benefits include: boosting one’s ability to empathize with others; development of positive emotions through compassion, including a more loving attitude towards oneself; increased self-acceptance; greater feeling of competence about one’s life; and increased feeling of purpose in life (read more in our other post).
Are you sometimes too hard on yourself or on others? Or feel like you need to improve your relationships? Loving-kindness meditation will help you. It is beneficial both for selfless and self-centered people, and it will help increase your general level of happiness. You cannot feel loving-kindness and depression (or any other negative feeling) at the same time.
It is also often recommended, by Buddhist teachers, as an antidote to insomnia, nightmares, or anger issues.
2) HINDU MEDITATION (Vedic & Yogic)
Mantra Meditation (OM Meditation)
Origin & Meaning
A mantra is a syllable or word, usually without any particular meaning, that is repeated for the purpose of focusing your mind. It isnot an affirmation used to convince yourself of something.
Some meditation teachers insist that both the choice of word, and its correct pronunciation, is very important, due to the “vibration” associated to the sound and meaning, and that for this reason an initiation into it is essential. Others say that the mantra itself is only a tool to focus the mind, and the chosen word is completely irrelevant.
Mantras are used in Hindu traditions, Buddhist traditions (especially Tibetan and “Pure Land” Buddhism), as well as in Jainism, Sikhism and Daoism (Taoism). Some people call mantra meditation “om meditation”, but that is just one of the mantras that can be used. A more devotion oriented practice of mantras is called japa, and consists of repeating sacred sounds (name of God) with love.
People usually find that it is easier to focus with a mantra than with the breathing. Because a mantra is a word, and thoughts are usually perceived as words, it can be easier to keep the focus on a mantra rather than on the breathing. It is useful especially when the mind is racing with many thoughts, since it mantra meditation demands constant attention.
Meditating with a mantra can also make it simpler to integrate your meditative state into your daily life. In whatever activity you find yourself into, it can be as simple as repeating the mantra in your mind.
Transcendental Meditation (TM)
Origin & Meaning
Transcendental Meditation is a specific form of Mantra Meditation introduced by Maharishi Mahesh Yogi in 1955 in India and the West. In the late 1960s and early 1970s, the Maharishi achieved fame as the guru to the Beatles, The Beach Boys and other celebrities.
It is a widely practiced form of meditation, with over 5 million practitioners worldwide, and there is a lot of scientific research, many sponsored by the organization, demonstrating the benefits of the practice. There are over 600 scientific papers, many of them peer-reviewed, and I have used part of their research when composing my benefits of meditation page. However, there are also critics of the Maharishi and his organization, and some accusation of cultish behavior and doubtful research practices.
Personally I don’t feel comfortable advising anyone to try Transcendental Meditation anymore, especially if you are looking to go deep into meditation. To know more, check out this answer I wrote in Quora.
If you wish to try something similar, for a fraction of the cost or for free, have a look at NSR (above), or Mantra Meditation.
Yoga Meditations
Origin & Meaning
There is not one type of meditation which is “Yogic Meditation”, so here it is meant the several meditation types taught in the yoga tradition. Yoga means “union”. Tradition goes as far as 1700 B.C, and has as its highest goal spiritual purification and Self-Knowledge. Classical Yoga divides the practice into rules of conduct (yamas and niyamas), physical postures (asanas), breathing exercises (pranayama), and contemplative practices of meditation (pratyahara, dharana, dhyana, samadhi).
Third Eye Meditation
Chakra Meditation
Gazing Meditation (Trataka)
Kundalini Meditation
Kriya Yoga
Sound Meditation (Nada Yoga)
Pranayama
Yoga is a very rich tradition, with different lineages, so there are many other techniques. But the ones above are the most well-known; the others are more specific or complex.
With all these types of meditation in Yoga, you are likely to find one that you like. If you are a musician, perhaps nada yoga is something that will attract you. If you are a devotional person, kriya yoga is a good option. Kundalini and Chakra meditation should only be attempted with a teacher.
Probably the simplest one to try is the “third eye meditation”, which is simple and yields results fairly quickly. For the other types you would probably need more instruction, either of a teacher or a good book (see references above). Besides, Pranayama is definitely something anyone can benefit from.
Self-Enquiry and “I Am” Meditation
Origin & Meaning
Self-Enquiry is the English translation for the Sanskrit term atma vichara. It means to “investigate” our true nature, to find the answer to the “Who am I?” question, which culminates with the intimate knowledge of our true Self, our true being. We see references to this meditation in very old Indian texts; however, it was greatly popularized and expanded upon by the 20th-century Indian sage Ramana Maharshi (1879~1950).
The modern non-duality movement (or neo-advaita), which is greatly inspired in his teachings – as well as those of Nisargadatta Maharaj(1897~1981) and Papaji – strongly uses this technique and variations. Many contemporary teachers to employ this technique, the most famous ones being Mooji (whom I’ve personally been with and recommend), Adyashanti, and Eckhart Tolle.
This meditation is very powerful in bringing inner freedom and peace; yet, if you don’t have previous experience with meditation, you may find it very hard to follow through. As an initial aid to give you a feeling for it, I would advise following some guided meditations from Mooji, in YouTube
3) CHINESE MEDITATION
Taoist Meditations
Origin & Meaning
Daoism is a Chinese philosophy and religion, dating back to Lao Tzu (or Laozi). It emphasizes living in harmony with Nature, or Tao, and it’s main text is the Tao Te Ching, dating back to 6th century B.C. Later on some lineages of Taoism were also influenced by Buddhist meditation practices brought from India, especially on the 8th century C.E..
The chief characteristic of this type of meditation is the generation, transformation, and circulation of inner energy. The purpose is to quieten the body and mind, unify body and spirit, find inner peace, and harmonize with the Tao. Some styles of Taoist Meditation are specifically focused on improving health and giving longevity.
People that are more connected with the body and nature may like to try Taoist meditation, and enjoy learning a bit about the philosophy behind it. Or if you are into martial arts or Tai Chi, this might be of your interest. However, Taoist centers and teachers are not as easy to find as Buddhist and Yoga ones, so it might be a challenge to follow through.
Qigong (Chi kung)
Origin & Meaning
Qigong (also spelled chi kung, or chi gung) is a Chinese word that means “life energy cultivation”, and is a body-mind exercise for health, meditation, and martial arts training. It typically involves slow body movement, inner focus, and regulated breathing. Traditionally it was practiced and taught in secrecy in the Chinese Buddhist, Taoist and Confucianist traditions. In the 20th century, Qigong movement has incorporated and popularized Daoist meditation, and “mainly employs concentrative exercises but also favors the circulation of energy in an inner-alchemical mode” (Kohn 2008a:120).
For a deep study on Qigong history, theory, and philosophy, I recommend The Root of Chinese Qigong.
Daoist practices may also employ Qigong, but since Qigong is also applied in other Chinese philosophies, I decided to treat it as a separate subject.
Qigong meditation may be more attractive to people that like to integrate a more active body and energy work into the practice. If seated meditation is unbearable for you, and you prefer something a bit more active, try some of the more dynamic forms of Qigong. Again, there are several styles of Qigong out there, and you may need to try with different teachers or DVDs to find the one that suits you.
Some people have a taste of dynamic Qigong through the practice of Tai Chi.
4) CHRISTIAN MEDITATION
In Eastern traditions (Hinduism, Buddhism, Jainism, Daoism) meditation is usually practiced with the purpose of transcending the mind and attaining enlightenmen) On the other hand, in the Christian tradition the goal of contemplative practices is, one may say, moral purification and deeper understanding of the Bible; or a closer intimacy with God/Christ, for the more mystic stream of the tradition.
Here are some forms of Christian contemplative practice:
• contemplative prayer — which usually involves the silent repetition of sacred words or sentences, with focus and devotion
• contemplative reading — or simply “contemplation”, which involves thinking deeply about the teachings and events in the Bible.
• “sitting with God” — a silent meditation, usually preceded by contemplation or reading, in which we focus all our mind, heart and soul on the presence of God
To read more about this, check out our post on Contemplative Prayer and Christian Meditation.
5.GUIDED MEDITATIONS
Origin & Meaning
Guided Meditation is, in great part, a modern phenomenon. It is an easier way to start, and you will find guided meditations based on several of the above traditions. Once you get the hang of it, and wish to take your practice to the next level, I would urge you to try meditation unassisted by audio. It is up to you to decide when you feel like taking this step.
Guided meditation usually comes in the form of audio (file, podcast, CD), and sometimes audio and video.
Traditional Meditations — With these types of audios
(from: http://liveanddare.com/types-of-meditation/
ANOTHER LOOK AT TYPES OF MEDITATION
• Especially suitable for beginners who don’t have access to a teacher, as the instructions are simple and there are many free and accessible resources and guided meditations on the Internet.
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DID NOT PUT ANYWHERE YET
Mindfulness-Based Stress Reduction
Mindfulness-Based Stress Reduction, or MBSR, is an eight-week program that integrates mindfulness meditation and yoga with Western medicine and science. Jon Kabat-Zinn developed the program in 1979, drawing from many years as a student of Buddhism and yoga. He integrated these teachings with his background in science and designed a meditation program (although he doesn’t call it meditation) that supports Western medicine to help people manage their stress, anxiety, illnesses, and chronic pain. He made the program extremely accessible and attractive to all types of people, and helped the general public understand that you don’t need to be a Buddhist to practice meditation. You can find MBSR courses offered at medical centers, universities, hospitals, and clinics around the world.
• Who should try MBSR? Anyone suffering from chronic pain, illness or anxiety; Anyone curious about meditation but skeptical about spirituality; People who like evidence and data to support activity; Rookie meditators who want a supportive community to start their practice
• Creator: Jon-Kabat Zinn
*Learn more about MBSR and my experience in the course
Primordial Sound Meditation
Primordial Sound Meditation, or PSM for short, is a mantra-based meditation technique rooted in the Vedic tradition of India. Deepak Chopra and David Simon revived this ancient practice at the Chopra Center for Wellbeing, and created a mantra-based meditation program anyone can practice. In PSM, each individual is given a mantra based on the vibration the universe was creating at the time and location of their birth. The mantra is used as a tool to take your mind to a quieter place. During meditation, you silently repeat the mantra, which creates a vibration that helps you slip into a place below the noisy chatter of the mind, and into stillness and pure awareness.
• Who should try PSM? Spiritually-minded individuals; People looking for structure in their meditation practice; Those new to meditation and serious about incorporating it into their lives
• Creator: Deepak Chopra
Vipassana Meditation
Vipassana is often known as insight meditation, translated to mean, “to see things as they really are.” Also a traditional Buddhist meditation practice, Vipassana emphasizes awareness of the breath, tuning into the air passing in and out through the nose. Vipassana also teaches you to label thoughts and experiences as they arise, taking mental notes as you identify objects that grab your attention. Each time you identify a label in your mind, you are then encouraged to bring your awareness back to your primary object, being the breath. There are several different types of Vipassana meditation that have evolved from the traditional style over the years.
• Who should try Vipassana? Excellent for beginners; People looking to practice meditation in an entirely secular context or combined with another religion or belief system; Those interested in trying a silent retreat
• Well-known Vipassana teachers: Sharon Salzberg, Joseph Goldestein, Jack Kornfield, Michael Stone
*Vipassana is also known for it’s silent retreats, offered around the world as a way to dive deeper into meditation practice and the inner world.
Zen Meditation (Zazen)
Zazen means “seated meditation” in Japanese. Most people know the meditation practice as simply Zen meditation, a type of Buddhist meditation where you focus your awareness on your breath and observe thoughts and experiences as they pass through the mind and environment, letting them float by. This may sound remarkably similar to Vipassanameditation, and that’s because it is similar. Although there are some differences, most would seem far more apparent to experienced meditators than those just starting out. One main practical difference is that in Zen meditation, the emphasis of the breath is at the belly, instead of the nose (as in Vipassana). Another big difference is that posture is much stricter in Zen meditation than in Vipassana, with stringent attention on a straight spine, tucked chin, and hands placed in a special position over the belly. In Zen, eyes are always instructed to be open, with a downcast gaze, and in Vipassana, there are not strict rules for the eye gaze, and beginners are encouraged to keep them closed.
• Who should try Zen? Those who already have some experience with meditation; Those who can handle rigid rules for practice and don’t mind little instruction; Those who like the idea of practicing with a teacher
• Well-known Zen teachers: Thich Nhat Hanh, Joan Halifax Roshi, Adyashanti
Transcendental Meditation
Transcendental Meditation, or TM, is another mantra-based meditation technique. As with PSM, its origin is from Ancient India and each person is given a personal mantra used for its vibrational qualities to help settle the mind. Although the purpose of the meditation and the technique itself is similar to PSM, there are quite a few differences, including the mantras themselves and how they are selected, the instruction of meditation, and the recommended length of time to meditate.
• Who should try Transcendental Meditation? People looking for structure in their meditation practice; Those new to meditation and serious about incorporating it into life; Those willing to spend money on their mantra
• Creator: Maharishi Mahesh Yogi
Loving-Kindness Meditation
Loving-kindness meditation is also known as Metta meditation, meaning unconditional kindness and friendliness. This meditation style also originates from Buddhist teachings, mainly Tibetan Buddhism. In the growing field of compassion research, the loving-kindness meditation has been proven to be particularly helpful with boosting empathy, positivity, acceptance, and kindness toward oneself and others.
The traditional loving-kindness meditation always starts with sending loving-kindness to oneself, then continues to send it in this order: to a friend or loved one, to someone who is neutral in your life, to a difficult person, and then out to the universe.
• Who should try Loving-Kindness meditation? Anyone with low self-esteem, high levels of self-criticism, and a desire to grow more empathetic with others
• Well-known instructors who teach Loving-Kindness meditation: Sharon Saltzberg, Pema Chodron
Kundalini Meditation
In Kundalini meditation, the main idea is that through meditation, you awaken your untapped Kundalini energy, located at the base of the spine. When this energy is released, it travels up the spine and leads to an experience commonly known as Kunadalini awakening, which ultimately leads to enlightenment. Kundalini meditations can include breathing techniques, mantras, mudras (hand placements), and chants to tap into the power of the unconscious mind and bring it forward to energize and awaken the conscious mind.
• Who should try Kundalini meditation? Open-minded individuals; those looking to dive deeper into their spirituality
• Well-known Kundalini teachers: Gurmukh Kaur Khalsa; Harijiwan
Yoga Nidra
Yoga Nidra is the Sanskrit phrase for yogic sleep. As the name suggests, it’s a restful, deeply relaxing practice, and it originated from the Tantra tradition in yoga. Yoga Nidra is done lying down or in a reclined, comfortable posture, and although this may look like a nap, you are fully conscious during the practice. If you’re in a class, teachers will usually recommend props, like blankets and bolsters, so you can find as much comfort and ease in the body as possible.
The meditation itself involves a step-by-step process of visualization and guided instructions that lead you into a deep state of conscious relaxation.