Meditation Techniques

There are many different ways to Meditate, even though their goals are similar. It reminds me of the saying, ‘There are many paths to God.’

I believe it is wrong to say that one Meditation Technique / path is better than another, because you are judging a person’s journey, and you don’t know from where they have come.

Their path is perfect for them, as yours is for you.

As such, I will not say that any of the meditation techniques listed below are better than the others. I encourage you to explore the doors that open before you to learn through experience, so you can decide for yourself.

This page gives an overview of the different forms of meditation that exist, with links to more specific information.

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Vipassana Meditation

Vipassana, which means to see things as they really are, is one of India’s most ancient techniques of meditation. It was taught in India more than 2500 years ago as a universal remedy for universal ills.

Vipassana is an art of living – a way of life.

While it is the essence of what the Buddha taught, it is not a religion; rather, it is the cultivation of human values leading to a life which is good for oneself and good for others.

Vipassana meditation courses are conducted in ‘Noble Silence’, which is silence of body, speech and mind. Participants agree to refrain from any communicating with their co-meditators.

You do not need to be a Buddhist to practice Vipassana. People from many religions and no religion have found this form of meditation helpful and beneficial.

This 17 minute video gives detailed explanation. Vipassana Video.

For specific information please visit dhamma.org

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Buddhist Meditation

Buddhist Meditation encompasses a variety of meditation techniques that develop mindfulness, concentration, tranquility and insight.

Core meditation techniques are preserved in ancient Buddhist texts and have proliferated and diversified through the millennia of teacher-student transmissions.

Non-Buddhists use these techniques for the pursuit of physical and mental health as well as for non-Buddhist spiritual aims.

Buddhist meditation techniques are increasingly being employed by psychologists and psychiatrists to help alleviate a variety of health conditions such as anxiety and depression.

Buddhist’s pursue meditation as part of the path toward Enlightenment and Nirvana.

The accounts of meditative states in the Buddhist texts are largely free of dogma, so much so, that the Buddhist scheme has been adopted by Western psychologists attempting to describe the phenomenon of meditation in general.

Further information can be found here. Buddhist Meditation.

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Transcendental Meditation

The Transcendental Meditation technique, (or TM technique), is a form of mantra meditation introduced in India in 1955 by Maharishi Mahesh Yogi.

It is reported to be the most widely researched and one of the most widely practiced meditation techniques.

Taught in a standardized seven-step course by certified teachers, the technique involves the use of a sound or mantra and is practiced, while sitting comfortably, for 15-20 minutes, twice per day.

During the initial personal instruction session the student is given a specific sound, called a mantra. The sound given has no meaning assigned to it and is utilized as a thought in the meditation process. Use of this thought allows the individual’s attention to be directed naturally from an active style of functioning to a less active or quieter style of mental activity.

According to Maharishi Mahesh Yogi, as the mind quiets down the practitioner can become aware that the thought itself is transcended, and can have the experience of what Maharishi calls the ‘source of the thought’, ‘pure awareness’ or ‘transcendental Being’.

One important distinction between TM and other practices involving mantras is the way the sound is used. In Transcendental Meditation the mantra has no associations and is not chanted – either verbally or mentally. It is a vehicle on which the attention rests.

Further information can be found here. Transcendental Meditation.

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Guided Meditation

This form of Meditation is the easiest for those new to meditation practice.

Just as a child loves hearing a story before bed and is consumed by the imaginary world, all you need to do is follow the words of the guide to receive the many benefits meditation provides; Reduced stress, increased mental clarity, connection to your true life’s path, increased passion, abundant joy and energy…

The benefits are as diverse as the stories to choose from.

Guided Meditation asks that you make yourself as comfortable as possible. There is no sitting cross-legged for hours or holding constant mudras with the fingers. There is no ‘learning process’. Everyone can follow, or do a Guided Meditation on the first go. And there is no waiting for the results. Everyone can receive the instant benefits.

So, what actually happens in a Guided Meditation?

Each meditation starts by drawing an awareness to your breath. You consciously watch your breath as it becomes more deep and slow. You then follow the words of the guide and scan your body for areas of tension. Your eyes, jaw, or shoulders are often held tight without your realization. Taking a moment to focus on each body part can release tension and often relieves annoying aches and pains.

This instruction is all given to you step by step, and you are led through the process from start to finish. Anybody can do it. You can feel balanced, aware and complete in just a few short minutes.

In this relaxed and aware state, you are then taken on a journey into your imagination. And as your conscious mind follows the words and creates the pictures, the ‘chatter’ of your mind naturally falls away.

Concerns of the real world are not your priority. The ties and anchors to your problems are released, so that when you do return, you can view your current situation with greater clarity and freshened perspective.

And just as a child can choose from a library of books, you too can choose from a variety of Guided Meditations.

It is best for beginners to start with meditations that ‘balance’ your energy, and reduce physical, mental, and emotional stress. When you are comfortable with the basics, you can choose titles that will introduce you to more complex spiritual themes, such as meeting your higher self, your inner child, your spirit guide or even regress to see who you were in a past life.

It is all safe, easy, and you are always in complete control.

It is common for Guided Meditations go run for 10 to 30 minutes. This makes it practical to incorporate into a busy life.

The Explore Meditation website has a variety of guided meditation programs you can download. They all have free previews and have been created by qualified and experienced professional therapists.

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Taoist Meditation

Meditation is one of the chief tools in the Taoists quest for inner peace.

The Chinese word for meditation simply means ‘sitting’, but Taoist Meditation techniques have developed into sophisticated and complex systems designed to have profound mental and physical effects. These techniques have developed over thousands of years.

Unlike most meditation techniques, much of Taoist meditation is performed while moving, as in Chi Gung and Tai Chi.

Taoists put great importance on emptiness and stillness, and these qualities are never more important than in meditation. It aims to cut out all thought and make the mind completely still. Once the mind is emptied of trivial thoughts, stress vanishes, and when the body is completely relaxed its systems can work at full strength.

Further information can be found here. Taoist Meditation.

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Zen Meditation

We tend to see body, breath, and mind separately, but in Zen Meditation they come together as one reality. Basically, zazen is the study of the self.

The great Master Dogen said, “To study the Buddha Way is to study the self, to study the self is to forget the self, and to forget the self is to be enlightened by the ten thousand things.”

To be enlightened by the ten thousand things is to recognize the unity of the self and the ten thousand things.

Upon his own enlightenment, Buddha was in seated meditation; Zen Meditation practice returns to the same seated meditation again and again. For two thousand five hundred years that meditation has continued, from generation to generation; it’s the most important thing that has been passed on.

Further information can be found here. Zen Meditation.

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Christian Meditation

Christian meditation stands alone as it refers specifically to meditation in a Christian context.

Christian meditation is often associated with prayer or scripture study. It is rooted in the Bible, which directs its readers to meditate.

In Joshua 1:8, God commands his people to meditate on his word day and night to instill obedience and enhance relationship and fellowship. This brings us in close touch with God’s reality, power, grace, faith and miracles.

In recent years, some evangelical and fundamentalist Christians have taught that contemplative meditation is dangerous, warning of its similarity to mysticism and New Age practices:

“There is a difference between reading the Word and understanding its meaning versus a method of focusing on a single word to gain a mystical experience. Why is it necessary to do this at all? For two thousand years, since Christ’s ascension, His followers have been able to gain assurance of God’s presence in their lives through the knowledge that He has risen and now dwells in their hearts. By using this practice, we are turning the Bible into a mystical device for personal revelations rather than a source of knowledge.”

Meditation is the basic activity that underlies all metaphysics and is the primary source of spiritual direction for the New Age person. Former Pope John Paul warned young Catholics against involvement in the New Age.

Further information can be found here. Christian Meditation.

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This concludes this short exploration into the different meditation techniques available for you to practice. Try the different styles to see what works best for you.

Always keep in mind the goal of meditation, ‘To get beyond reflexive thinking, into a deeper state of mind.’

As you work towards this, you will open yourself to the many benefits of meditation, and your body, mind and spirit will thank you.

If you would like to know about the physical changes that occur in the body when you are in meditation, check this link. It explains the difference between the 4 different brainwave patterns.

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Suggested…
Meditation
The Explore Meditation website is a meditation blog / reference website to assist your spiritual growth. This page hosts a menu of all the great resources on my website.

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Guided Imagery Scripts
Here you will find a collection of free Guided Imagery Scripts to read and download. You can read them to take the journey internally at your own pace, or use them to direct others into a meditative state.

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The Best Meditation for Beginners
You shouldn’t have to beat yourself up over missing a class or not having the time or money to go to a retreat. For these reasons, I suggest the best meditation for beginners is Guided Meditation.

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Relaxation Techniques
A relaxation technique is any activity that helps a person to relax. The goal is to attain a state of increased calmness and reduce levels of anxiety, stress and tension. How do you Relax each day?

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