Buddhist Meditation

Great religious traditions invariably begin with one person's  direct experience.  Buddha, who was born in about 560 BC, was a man who investigated his own mind and eventually attained spiritual awakening, or understanding of his own real nature.  Buddha is not considered a god to be worshipped.  Rather, he was a man who taught that the experiences and realizations that he found through meditation are available to everyone.

The main teaching of the Buddha is that human beings are unhappy because they do not understand their own real identity and potential. From birth, we are taught who we are, how to act and what to think.  We come to believe that we are this limited identity.  In meditation, our thoughts, which invariably center around this small sense of self are quieted.  We can discover that this sense of small self is a limiting concept.  This understanding brings great peace, lightness, joy and understanding.

  What is Meditation?

In general, meditation is a way to quiet the mind.  However, "meditation" is a very general term.  There are many practices which could be referred to as meditation and all the major religions include some meditative practices. "Buddhist meditation" is also a general term, as there are a multitude of meditation schools and techniques which come out of the various Buddhist traditions. Meditation can also be practiced without religious overtones (e.g., one can meditate with no religious beliefs in mind or one can be a practicing Christian or Jew and employ meditation techniques extracted from Buddhism).

Benefits of meditation include relaxation and stress control, control of blood pressure, pain management, facilitation of psychotherapy and enhanced immune function. These benefits come about chiefly through effects on the autonomic nervous system.  In a sentence, the "fight or flight" reaction of the sympathetic nervous system is controlled  by the relaxation response of the parasympathetic nervous system.  Meditation has also been used through the centuries as a path to self understanding and the most profound and direct spiritual experience.

TWO BASIC TECHNIQUES USED IN MEDITATION

Even though there are hundreds of types of meditation, if examined closely, all techniques fall into one of two categories:

1. Concentration, in which the mind focuses on a mental object (e.g., looking at a candle flame, counting or noticing one's breaths with eye's closed, reciting a chant or mantra with one's mind on the sound, or visualizing certain processes in the body, like the flow of energy).

2. Mindfulness, (sometimes referred to as awareness) in which the mind observes itself (e.g., sitting in meditation or doing a simple task while noticing when one hears a sound, feels a sensation or has a thought arise, without following the thought and becoming distracted).

Taoist Meditation

Taoist meditation builds upon the foundational work of standing and Outer Dissolving, which employs the process of “ice-to-water” and “water-to-gas” to release deeply bound tension and/or contractions in the body and its qi. The ice-to-water phase initiates the release by producing deep relaxation in any specific blockage in the body (i.e. any tight, tense or contracted part of the body and/or its qi energy). The water-to-gas phase completes the release by expanding the energy of the blockage outside the body, where it is neutralised.

In meditation, which uses the Inner Dissolving process, the ice-to-water phase is very similar to although deeper than what is practised in Outer Dissolving. The second phase in Inner Dissolving is “water-to-space”. This is where the softened, relaxed energy from the ice-to-water phase is released internally into the depths of your being. This methodology allows for full resolution of not only the physical and energetic content of the blockage, but also any emotional, mental or spiritual content. This is achieved by following any blockage progressively deeper, right down to the tip of its roots.

How to Meditate: Becoming Present

To begin, you must learn to sit well. You must not shut down the optimal circulation of blood and chi, or you will simply drift off to sleep, space out, or compromise the functioning of your body and mind. In other words, you will create the opposite of what you are trying to achieve: presence, focus and higher spiritual functioning.

Once you have sufficiently developed your “seat” for meditation, the focus shifts to becoming present. The ability to be present is what allows you to live in the moment, and feel what is happening to and around you.

Presence accomplishes three important goals for meditation, which can lead to a healthy and peaceful life. Presence:

• Prevents the mind from wandering through past experiences or making future plans or projects, so you can remain in the here and now;
• Develops awareness, focus and concentration;
• Through the first two phases of development, enables cultivation of deep relaxation through the ice-to-water phase of the Dissolving process.

Ice-to-water is a metaphor used to release any and all specific points of tension you find in your body into a state of deep relaxation. Whole-body breathing aids the ice-to-water phase by both developing a general state of relaxation and generating more energy, which the mind can harness to increase focus and presence. Together, these techniques produce the specific state of being required to commence the exploration of what is deep inside of you.

If you choose to begin this journey, the first port of call is to begin releasing all that binds your body, mind and qi–especially any negative emotions, such as anger, greed, anxiety and fear. Without this initial clearing phase, it is quite impossible to delve deeper into the more subtle aspects of yourself, including opening to your true spiritual path.

Why Meditate for Spiritual Development?

The deeper and more subtle aspects of ourselves are rooted in our subconscious mind, which is the undercurrent that creates both our conscious awareness and subconscious decisions. These deeper aspects of ourselves are largely the result of our conditioning: that is what we were exposed to as we grew from a baby into an adult. Equally, our conditioning affects how we react to the world around us: that is our behaviour, or what each of us contributes to the world, for better or worse.

From a spiritual perspective, we are fully responsible for both that which we put out and what comes our way in life. That is to say what comes to us is the direct or indirect result of that which we put out. From a Taoist point of view, first we must work to clean up our own karma, and if we are lucky enough to achieve reasonable results, we can then apply our effort to helping with the karma of our family, friends, other living beings, social groups, countries, species and the planet.

Everybody has repeating patterns in their lives–experiences that come up time and time again. Many of these experiences are undesirable and most people would like nothing more than to get rid of them! We would like our lives to change for the better, but often times find it incredibly difficult to implement positive change. This is because what binds us to these repeating patterns goes deeper than the conscious mind. Although some people resign themselves to believing that “this is just the way life is”, life can be so much more than only being stuck in a rut of one form or another.

If you develop the techniques associated with the first stage of meditation, you can apply your skill set to developing the second through the water-to-space process of Dissolving, and thereby release your conditioning, negative behaviour patterns and free your spirit. It’s a pragmatic methodology that has been employed for millennia to help people deal with the darkest aspects of their being and become truly free or unbound.

However, if you rush ahead or skip steps, then the desired results from more advanced and lofty meditation practices can remain little more than a hope, mental projection or fleeting moments of personal satisfaction. This is why it is so important to commit to working on the techniques of the first stage of meditation, and seek the guidance and support you need to make your dreams a reality–whatever they may be.

Mindfulness

Mindfulness is a practice that involves being fully engaged in whatever is going on around you. “It is simply the act of paying attention to whatever you are experiencing, as you experience it”

The Benefits of Mindfulness

Practising mindfulness helps you:

• to be fully present, here and now
• to experience unpleasant thoughts and feelings safely
• to become aware of what you’re avoiding
• to become more connected to yourself, to others and to the world around you
• to increase self-awareness
• to become less disturbed by and less reactive to unpleasant experiences
• to learn the distinction between you and your thoughts
• to have more direct contact with the world, rather than living through your thoughts
• to learn that everything changes; that thoughts and feelings come and go like the weather
• to have more balance, less emotional volatility
• to experience more calm and peacefulness
• to develop self-acceptance and self-compassion

Benefits of Mindfulness in Life and Work 

The practise of mindfulness enables you to:

• improve focus and concentration
• increase self-awareness
• reduce the impact and influence of stressful thoughts and feelings
• facilitate better relationships 
• catch self-defeating behaviours, and substitute more effective ones
• become aware of self-defeating thought processes, and 'let them go'

All of this boils down to 3 major benefits: improved performance, reduced stress, and greater  satisfaction in work and life.

How to do it:

Here is a mindfulness meditation technique for beginners:

1. Find a quiet and comfortable place. Sit in a chair or on the floor with your head, neck and back straight but not stiff.

2. Try to put aside all thoughts of the past and the future and stay in the present.

3. Become aware of your breath, focusing on the sensation of air moving in and out of your body as you breathe. Feel your belly rise and fall, the air enter your nostrils and leave your mouth. Pay attention to the way each breath changes and is different.

4. Watch every thought come and go, whether it be a worry, fear, anxiety or hope. When thoughts come up in your mind, don't ignore or suppress them but simply note them, remain calm and use your breathing as an anchor.

5. If you find yourself getting carried away in your thoughts, observe where your mind went off to, without judging, and simply return to your breathing.

Remember not to be hard on yourself if this happens.

6. As the time comes to a close, sit for a minute or two, becoming aware of where you are. Get up gradually.

Transcendental Meditation

Transcendental Meditation

Transcendental Meditation is a simple, natural, effortless mental procedure which takes the mind to deeper levels of the thinking process until the conscious mind arrives at the source of thought, the field of pure consciousness—Transcendental Consciousness, Bliss Consciousness.

This process can be likened to a river which naturally and effortlessly flows into the ocean and gains the status of the ocean.

Transcendental Meditation is practised for fifteen to twenty minutes in the morning and evening, while sitting comfortably with the eyes closed. It dissolves deep stress in body and mind, and opens to our awareness a new experience of a relaxed life that is more alert, more creative, and more fulfilling.

Transcendental Meditation is a programme to unfold the full potential of life. It is the most direct way for the fulfilment of the supreme philosophy of life, where the individual lives life in full enlightenment, and where the individual breathes life in Cosmic Reality. It is universally applicable for the well-being of the individual and society as a whole. It has been learnt by over six million people of all cultures and religions, and every walk of life.

Transcendental Meditation is an effortless meditation technique whereby you can settle down to this silent level of yourself. It is not a technique where you just merely close your eyes and try to be still or mindful of the present. How many of you have tried quieting your mind and find that instead of being silent, your mind is flooded with thoughts and even restlessness?

Transcendental Meditation doesn’t require clearing your mind of thoughts or concentrating. It is so effortless that within just a few minutes your mind automatically settles down and transcends the thinking level, going beyond worries and agitation.

How does this happen? It works because the mind will naturally go to a field of greater happiness and charm. For example: if during the day your favorite song comes on the radio, your mind will naturally go there without any effort from your side, because it is enjoyable. Similarly, the quieter levels of the mind are inherently more pleasing and charming than surface levels. Given the proper direction—a tool to turn within—the mind will automatically settle down to these quieter levels.

The healing rest gained in each sitting of the TM technique (normally practiced 20 minutes twice a day) allows emotional, mental, and physical stress to wash away—in both mind and body. These subtler, more settled levels of the mind are very refreshing and the mind and body gain a deep, restorative rest—much deeper than ordinary relaxation, as indicated by research which shows reduced cortisol and plasma lactate (major indicators of stress) during TM practice. One comes out of meditation feeling refreshed and ready to take on the activities of the day.

Over 600 research studies have been conducted on Transcendental Meditation at more than 200 universities and research centers (including Harvard, UCLA, and Stanford). Over 330 of these studies have been published in over 100 peer-reviewed journals and have shown that regular TM practice leads to a wide range of personal benefits—decreased anxiety and depression, reduced high blood pressure, decreased illness, longer lifespan, improved memory and clearer thinking, and more harmonious relationships.

Ultimately, meditation can help unfold your full human potential—the state of enlightenment!

Benefits of Transcendental Meditation

It can amp up your workout

Not only does a regular Transcendental Meditation practice increase energy, improve your focus, and help you sleep sounder every night, it also increases your pain tolerance, says a study in the journal NeuroReport. Higher tolerance for discomfort means higher tolerance for banging out another mile or another set of reps.

Additionally, in a study published in the Scandinavian Journal of Medicine and Science in Sports, researchers compared the brain waves of elite athletes to those of TM meditators and found certain similarities in brain functioning. That’s not to say that meditating can get you a spot on the podium one day, but it can help you to develop traits shared amongst Olympians and other top athletes. In fact, the Seattle Seahawks reportedly practiced meditation in the week leading up to their massive Super Bowl victory this year. Just something to think about!

It can slash your risk for heart disease and stroke

A study published in the journal Circulation found that practicing Transcendental Meditation can lower blood pressure and your risk for heart attack and stroke. It could also cut your risk for Alzheimer’s Disease by strengthening the communication between different parts of your brain. 

It can help you thrive at work

Research shows that regular TM practice improves productivity and creativity. So if you’re struggling to come up with a solution to a tough work dilemma or need a fresh idea to impress your boss, devoting time to meditation each day can certainly help give you that clarity of mind necessary to break through mental barriers. 

It can help you lose weight

By decreasing your stress levels, you won’t be as tempted to stress eat—and your body wont produce as much cortisol, which makes it tougher to shed pounds. But Transcendental Meditation also helps mitigate your food cravings, since it helps to balance your mental and physical state. In other words, you’ll be more in tune with your body and what it needs, so you won’t be as tempted to reach for that pint of ice cream. You’ll be better able to differentiate “I’m hungry” from “I’m anxious.”

It can improve your relationships

From your mom to your boss to your partner, TM can help you strengthen your relationships. We touch on this in the story: Meditation: Fight Depression and Stress. But here's more: In one study, those who practiced Transcendental Meditation had a significantly higher appreciation for others than those who did not. “By strengthening synaptic connections in the brain, TM helps us to gain patience, be a better listener, and see more value in others and our relationships.

It can make you grow younger

Well, it can’t reverse the aging process, but it can help your body function on a level that’s several years younger than your chronological age. Research published in the International Journal of Neuroscience found that subjects with an average chronological age of 50 years who had been practicing Transcendental Meditation for over 5 years, had a biological age 12 years younger than their chronological age. (Translation: a 55-year-old meditator had the physiology of a 43-year-old.)

Mindfulness Meditation

Mindfulness

Mindfulness involves paying attention each moment to things as they are, with an open hearted and non-judgemental attitude. This is a process of observing thoughts, emotions, and sensations as they come and go, with an attitude of curiosity and acceptance.

Mindful awareness can be applied to experiencing every day activities such as eating, walking, washing the dishes, and having a shower. Practicing mindfulness can help us to be less caught up in stress, worry, low mood, by helping us to develop a greater capacity to engage in our lives by being more fully present.

Mindfulness improves physical health in a number of ways including:

• Reversing heart disease
• Lowering heart rate and blood pressure
• Elevating immune system function
• Improving management of pain
• Less frequency and duration of illness
• Fighting inflammation
• Alleviating gastrointestinal difficulties and asthma

Mindfulness improves mental health

• Lessening anxiety, obsessive compulsive disorder, substance abuse, eating disorders, depression
• Increasing self awareness and emotional regulation
• Raising mental functioning, intelligence, focus, memory
• Reducing tension, irritabilityand fatigue
• Ability to manage and cope with stress, difficulty, pain and low mood

Mindfulness improves sense of wellbeing

• Greater vitality, enthusiasm and happiness
• Calmer and able to deal with stress and challenges
• More insight, creativity, clarity
• Self accepting and self confident
• Enjoy enhanced interpersonal relationships
• Improvements in sleep, eating, digestion,exercise habits
• Helps smoking cessation efforts
• Re-awakened sense of meaning and purpose in life.

Mindfulness Meditation Technique

At the core of the mindfulness meditation practice is the development of our skills of observation—concentration and mindfulness. To do so, we must structure our meditation around them. Here are some basic guidelines for a typical mindfulness meditation session:

Sitting Position – Sit in a comfortable chair without armrests; back straight, and feet flat on the floor. Keep your hands either cupped one inside the other just below the navel, or simply rest them on your thighs. The main purpose of our sitting position is to be comfortable and alert. Do not lie down, as you’ll probably fall asleep.

Concentration – Use the counting technique to help you develop your concentration. During your meditation, count your breaths 1 through 5 silently in your mind. When you get to 5, simply start over again. Keep your attention focused on the air passing through the tip of your nose. When you find that your mind has wandered, bring your attention back to your breath immediately. Concentration meditation will help you develop mental discipline.

Mindfulness – After a few minutes of concentration meditation, switch to mindfulness meditation. Continue observing your breath. However, this time instead of counting each one, simply observe the entire breathing process mindfully. This means that you are relaxed, and not forcing yourself to do anything. When distracting thoughts arise, gently bring your attention back to the breath.

Suggested Practice

If you want to make steady progress in your spiritual growth, we suggest meditating regularly, preferably daily. How long you meditate depends on your available time. But remember, how fast you progress in your spiritual development will always depend on the time and effort you dedicate to your meditation practice.

Suggested begin meditate for about 10-15 minutes daily, using the format outlined above. If you can meditate for longer, feel free to do so. Remember, it’s important to follow the proper techniques in order to get the most from your practice. As you gain some experience, gradually increase the duration of your meditation sessions. For best result, recommended 45 minutes to an hour.

Meditation Techniques for Teens

The adolescent years can be one of the most stressful and trying periods for parents and teens. Teens who have too much stress and not enough time for relaxation can experience increased anger, physical illness, anxiety, and other mental and physical problems. According to the TeensHealth website, performing specific meditation and breathing exercises can help teens release stress, calm down and become more focused. Parents can help their teens relax and unwind by providing education about some effective meditation techniques.

Breathing Exercise

One of the most effective ways to begin a meditation practice is to perform deep-breathing exercises. Even teens who don't yet want to engage in formal meditation can benefit from this exercise. Deep breathing helps the mind focus and eases feelings of stress. To perform this exercise, have your teen sit in a comfortable position and let the family know he shouldn't be disturbed for a few minutes. Have him close his eyes and notice his current breathing patterns without trying to change anything. Then have him take a long, slow inhalation and imagine his belly filling with air. Have him pause, then exhale all of the air from his lungs. Allow thoughts to float out of the mind, as though they're drifting down a river. If he gets distracted, have him say "thinking" and return to his breath.

Progressive Muscle Relaxation

The American Academy of Child and Adolescent Psychiatry suggests muscle relaxation techniques as one way to help teens manage excess feelings of stress. This exercise involves tensing and releasing specific muscle groups to alleviate tension and stress. You can also use free guided online recordings to help with this exercise. Lay on a comfortable, padded surface, such as a yoga mat or blanket. A pillow can be used to support the head and an eye bag can be used to block out light. Ensure that he won't be disturbed for at least 15 minutes. Have him close his eyes and breathe deeply for a few minutes. Then have him tense his forehead for a few seconds, tightly scrunching up the eyes and forehead. Release the contraction and relax. Have him move on to his jaw. Clench the jaw tightly, then release. Continue moving down the body in this manner, tensing and relaxing all of the major muscle groups, ending with the feet.

Seated Meditation

In an article for her website, meditation teacher Susan Kramer offers a simple seated meditation for teens. To perform this exercise, have your teen sit in a comfortable position. If he's sitting at a desk, have him sit up straight, feet planted firmly on the floor and hands relaxed in the lap. Otherwise, sit in a cross-legged position with hands resting in the lap. Have him close his eyes and focus on his breath. Have him count his breaths -- inhale deeply and mentally count "one," then have him exhale completely and mentally count "one." Focus on the sound of the breath, counting breaths until reaching 50.

Visualization

Visualization exercises are helpful meditative techniques that can help teens when they feel stressed about something specific, such as passing an exam or competing in a sports event, according to TeensHealth. Have your teen sit in a comfortable position, in a location where he won't be disturbed for several minutes. Have him close his eyes and focus on his breathing for a few moments. Have him vividly call to mind the stressful event, but imagine that things work out well. Have him imagine the setting in as much detail as he can. Picture a classroom or the playing field. Have your teen see himself acing the exam or scoring a winning home run in the game.

Spiritual Meditation

Spiritual Meditation

Spiritual meditation is the easiest way to become aware of one's inner self and awaken inner peace in your consciousness. The essence of meditation lies in the fact that it can help you gain spiritual experience and lead to the manifesting of your soul in life.

Meditation can be practiced by just anyone. In fact, it is an activity that can be included in your daily list of chores. Practicing meditation doesn't only lead to awareness of the inner consciousness but can help you to harness the positive energies around you that can assist with healing of the mind, body, and soul.

Research has proved that meditation can have positive effect on human health. Some of the positive effects of meditation include:

• It helps reduce stress and related anxiety attacks 
• It helps lower blood pressure and blood lactate levels.
• It helps create a sense of self worth and self confidence.
• It helps increase serotonin levels in the body, which influences positive behavior and reduces depression 
• It enhances strength, energy, and vigor.
• It helps create a state of deep relaxation that promotes overall well being 
• It helps reduce chances of heart disease
• It helps improve concentration and strengthen the mind to an objective
• Practicing Spiritual Meditation

It is easy to follow the path of meditation and achieve desired results. There are different forms of meditation to choose from, including mindfulness meditation, walking meditation, breathing meditation and body scan meditation among others. It is often suggested that beginners should start with the simple form of meditation to experience psychological as well as physical benefits.

One of the most important aspects of meditating is that it needs to be practiced in silence and far from noisy surroundings. Noise is a distraction and meditation requires concentration. Here is a step by step process of how to practice simple form of meditation.

You need to sit in an upright position. It is important to find a comfortable position.

It is important to understand that there is a right way to meditate. The focus should be on bringing a passive attitude. Don't force yourself to focus, it should come naturally!

You need to initially start with short sessions of 5 minutes. The aim of your session should be to focus on "what is occurring in you". Whatever arises in your mental continuum, as thoughts, body sensations, feelings, visions, there your awareness will be.

As you start to focus, you need to relax your body and muscles. Slowly feel the relaxing of every part of your body starting from your feet and heading all the way to your shoulders and then to the head.

As your muscles relax, turn the focus of your spiritual meditation toward breathing. Observe each breath and focus on it. Different types of thoughts are bound to arise but you need to discard them and focus on breathing.

Observe the flow in and out of breath. Focus on inhaling and exhaling.

Slowly open your eyes and reflect upon the experience and what you gained from this session of meditation.

You don’t require any special experience to practice spiritual meditation.

11 Different Styles of Meditation

The first thing most people think of when they hear about mindfulness is seated meditation—which is by far the most discussed and studied tool for mindfulness. But the point of seated meditation isn’t just to spend 5, 15, or 30 minutes of your day settling down and practicing mindfulness. The point of formal practice is to be able to bring those feelings with you as you move through your days, your relationships, your job and your community.

There are many different meditation styles and techniques, from mantra to mindfulness to sensory … and the list goes on. One of the most frequently asked questions I get is about the difference between the many styles, techniques, and programs—so I put together this overview of some popular types of seated meditation.

This is by no means meant to be a comprehensive guide to the many different forms, subdivisions, lineages, and meditations that are out there, just an overview of some of the most popular. Some of the styles I’ll discuss are more traditional, others are Western styles or meditation programs that were inspired from the more traditional teachings, some overlap, and all are beneficial.

Remember—there is no best form of meditation—the best style is the one you will actually practice with consistency. So try a few out and see what feels best for you.

Mindfulness Meditation

Mindfulness meditation is the umbrella term for the category of techniques used to create awareness and insight by practicing focused attention, observing, and accepting all that arises without judgment. Although the origins of mindfulness meditation come from Buddhist teachings—predominantly Vipassana meditation, but also incorporates philosophies and practices from other Buddhist traditions—the style and way it’s taught is nonsectarian and appeals to people from many different religions and cultures. Its simple nature and open philosophy has made it the most popular meditation technique in the West.

Who should try mindfulness meditation? It’s a great practice for anyone getting started in meditation or wanting to dive deeper into their practice; 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.
Well-known mindfulness teachers: Jon-Kabat Zinn, Tara Brach, Sharon Salzberg, Joseph Goldestein, Jack Kornfield, Pema Chodron

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 Vipassana meditation, 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.

Who should try Yoga Nidra? Anyone, Yoga Nidra is great for releasing stress … and who doesn’t experience stress? It’s especially helpful for those who are stressed out but have trouble focusing on just one thing at a time (like mantra or breath-awareness meditations)
Well-known yogis who teach Yoga Nidra: Many teachers who teach asana also offer Yoga Nidra, including Dharma Mittra and Rod Stryker

Chakra Meditations

A chakra is an energetic center in the body, and we have seven of them, each located in a different area of the body and each associated with a different color, sound, and energetic purpose. From the practice of yoga, chakra meditations can be very powerful, especially when focusing on and connecting with one element in the physical or emotional body at a time. Many chakra meditations use sound, specific placement of hands, and visualization techniques to connect with the chakras and bring healing energy to an issue or emotion that needs attention.

Who should try chakra meditations? Chakra meditations are a great compliment to those already practicing yoga; Those looking to heal something in their physical or energetic bodies; Spiritually-minded individuals

Tonglen Meditation

Tonglen meditation is a Tibetan Buddhist meditation that is meant to connect you with suffering in an effort to help you overcome it. In the West, we are often taught to avoid suffering, sometimes through seeking pleasure, which is the exact opposite of how Tonglen teaches you to manage suffering and challenge. In these meditations, you develop an attitude of openness toward suffering, let go of negativity, practice giving and receiving, and cultivate compassion and empathy through the breath, visualization, and intention—for ourselves and others. The practice can be done in any comfortable position, whether seated or reclined.

Who should try Tonglen meditation? Anyone dealing with difficult people, stress and/or negativity; Those struggling with self-criticism and self-doubt; Those who want to cultivate compassion and kindness toward themselves and others; Those seeking spiritual growth
Well-known leaders who teach Tonglen meditation: Pema Chodron, His Holiness the Dalai Lama
Now that you have a breakdown of the various types of meditation, you probably realize that Vipassana isn’t for everyone, Transcendental Meditation won’t feel right for everyone, and Zen won’t work for everyone either. But I think there is a style of meditation out there that will work for every personality … so go ahead and explore and find out what works for you.

WHICH TYPE OF MEDITATION STYLE IS BEST FOR YOU?

WHICH TYPE OF MEDITATION STYLE IS BEST FOR YOU?

While some may think that meditation requires nothing more than sitting silently, it isn’t necessarily as easy as it seems. The commitment needed to Practice Every Day coupled with the challenge to empty your mind of everyday stressors can be discouraging. However, it doesn’t necessarily need to be.

Meditation has been Scientifically Proven to reduce stress and anxiety, improve health, and increase happiness. However, the most essential aspect of meditation is appealing to your spirit. It is an entirely subjective practice and there is no right or wrong way to meditate. By practicing every day and finding a style that compliments your soul – you’ll not only experience the joy in meditation, but you might just find you’re better at it then you thought!

The following is a list of the most common types of meditation. Discover which one speaks to you!

While some may think that meditation requires nothing more than sitting silently, it isn’t necessarily as easy as it seems. The commitment needed to Practice Every Day coupled with the challenge to empty your mind of everyday stressors can be discouraging. However, it doesn’t necessarily need to be.

Meditation has been Scientifically Proven to reduce stress and anxiety, improve health, and increase happiness. However, the most essential aspect of meditation is appealing to your spirit. It is an entirely subjective practice and there is no right or wrong way to meditate. By practicing every day and finding a style that compliments your soul – you’ll not only experience the joy in meditation, but you might just find you’re better at it then you thought!

The following is a list of the most common types of meditation. Discover which one speaks to you!

• Do you find increased focus through movement?
• Does darkness help you to relax?
• Do you find sounds calming or distracting?
• Are you trying to focus your mind or empty it?

Answering these simple questions can help you to narrow down which type of meditation is most suited for you. If by the end of this article you still can’t decide – Why not try them all?

FOCUSED MEDITATION

Who should try it: Excellent for True Beginners or anyone who needs a little extra help focusing.

Focused meditation is a general label for any kind of meditation that concentrates on any of the five senses. While visualizations are the most popular, other aspects may include focusing on sounds or touch. In focused meditation, you’ll also commonly be asked to concentrate on the flow of your breath – as it moves in and out of your body and pulses energy throughout your body.

SPIRITUAL MEDITATION

Who should try it: People who thrive in silence and are looking for spiritual growth.

Spiritual meditation, while similar to prayer, includes various elements to help practitioners reach a more reflective and contemplative state. In spiritual meditation, you embrace the silence around you – whether at home or a place of worship – and slowly begin to let your mind wander to an internal prayer or question. Some people find that the answer to their deepest question comes from outside themselves through the Divine, God, or Universe. Others find that simply allowing themselves to be comfortable within the silence brings the answer from within.

MANTRA MEDITATION

Who should try it: People who dislike silence and find peace in repetition.

Despite popular belief, silence isn’t the only way to meditate. Mantra meditation uses a repetitive sound or set of sounds to clear the mind, as seen in the Body Mantra Method. By reciting or chanting a mantra, your mind is able to focus on the rhythmic song and release the stressors of the day. With a long tradition in meditation, mantras can be sung loudly or whispered quietly. You can use an inspirational phrase or even a simple onomatopoeia like "Ohm." Meditation is subjective and there’s no one right technique – it all depends on what the experience means to you personally.

TRANSCENDENTAL MEDITATION

Who should try it: People looking for a more structured meditation practice or those new to meditation but serious about maintaining the practice.

Founded by Maharishi Mahesh Yogi, Transcendental meditation is the most studied type by scientists. Made popular by celebrity followers like the Beatles, transcendental meditation is by far the most popular type with nearly 5 million practitioners worldwide. It uses a mantra or series of Sanskrit words to help the practitioner focus during meditation in lieu of just following breath. While some believe transcendental meditation and mantra meditation to be the same – transcendental meditation is slightly more organized and structured, with each student receiving a specific mantra based on a number of different factors such as birth year and sometimes gender. The official website for transcendental meditation states this form of meditation is "... a simple, natural, effortless procedure practiced 20 minutes twice each day while sitting comfortably with the eyes closed. It’s not a religion, philosophy, or lifestyle."

MOVEMENT MEDITATION

Who should try it: Anyone who finds sitting still to be a distraction, finds peace through action, or is tired of sitting at a desk all day.

A fairly broad category, movement meditation is the active branch of meditation and incorporates some form of motion. Rather than getting your heart rate going, movement meditation utilizes walks through the woods, yoga, gardening, or even basic housecleaning to clear the mind. By allowing the gentle movements to guide you, your mind is free to wander and explore within itself.

MINDFULNESS MEDITATION

Who should try it: Anyone without access to a regular teacher.

Mindfulness meditation is an Ongoing Life Practice and is the umbrella category for all techniques used to accept all that arises without judgement. Less of a separate activity and more a type of lifestyle, mindfulness meditation originates from Buddhist teachings and teaches the practitioner to address and release stress in the moment it is happening. It promotes a focused attention and observation of the world immediately around you and nurtures a tone of surrender to that which you cannot change. This style is generally best for those who don’t have access to a regular teacher as it can be practiced alone and further information and community support groups are easily found across the internet.

Meditation for Beginners

How To Meditate

The benefits of meditating are much touted by those already undertaking daily or regular meditation. People have different reasons for wanting to meditate: quelling the internal chatter, getting to know oneself better, finding calm and a sense of grounding, enforced restful contemplation, or tying it to one's faith. Whatever your reason for wanting to meditate, it can be daunting to know how to begin and how to stay motivated.

1.Think about what you want to achieve with your meditation. People come to meditation for a wide range of reasons — whether to improve their creativity, help visualize a goal, quiet their inner chatter, or make a spiritual connection. If your only goal is to spend a few minutes every day being present in your body without worrying about everything you have to do, that’s reason enough to meditate. Try not to over-complicate your reasons for meditating. At its core, meditation is just about relaxing and refusing to be caught up in everyday anxieties.

2.Find a distraction-free area. Especially when you’re just starting out, it’s important to clear your environment of distracting sensations. Turn off the TV and radio, close your windows against the street sounds outside, and close your door to noisy roommates. If you share your home with roommates or family members, you may find it difficult to find a quiet space where you can focus on meditation. Ask the people you live with if they would be willing to keep quiet for the duration of your meditation exercise. Promise to come tell them as soon as you’re finished, so they can resume their normal activities.

• A scented candle, a bouquet of flowers, or incense can be great little touches to enhance your meditation experience.
• Dim or turn out the lights to help you concentrate.

3.Use a meditation cushion. Meditation cushions are also known as zafus. A zafu is a circular cushion that allows you to sit on the ground while meditating. Because it does not have a back, like a chair does, it doesn’t let you slump back and lose focus on your energy. If you don’t have a zafu, any old pillow or sofa cushion will do to keep you from getting sore during long stretches of cross-legged sitting.

• If you find that sitting without a chair-back hurts your back, feel free to use a chair. Try to be present in your body and maintain a straight back for as long as it feels comfortable, then lean back until you feel you can do it again.

4.Wear comfortable clothes. You don’t want anything to pull you out of your meditative thinking, so avoid restrictive clothing that might pull on you, like jeans or tight pants. Think about what you might wear to exercise or to sleep in — those types of loose, breathable clothes are your best bet.

5.Choose a time when you’re comfortable. When you’re more familiar with meditation, you might use it to calm you down when you’re feeling anxious or overwhelmed. But if you’re a beginner, you may find it hard to concentrate at first if you’re not in the right frame of mind. When you’re starting out, meditate when you already feel relaxed — perhaps first thing in the morning, or after you’ve had to unwind after school or work.

• Remove every distraction you can think of before you sit down to meditate. Grab a light snack if you’re feeling hungry, use the restroom if you need to, and so on.

6.Have a timer at hand. You want to ensure you practice your meditation for long enough, but you also don’t want to break your concentration by checking the time. Set a timer for the length of time you wish to meditate — whether 10 minutes or an hour. Your phone may have a built-in timer on it, or you can find many websites and apps that will time your sessions for you.

How to Meditate

The goal of meditation is to focus and quiet your mind, eventually reaching a higher level of awareness and inner calm. It may come as a surprise to learn that you can meditate anywhere and at any time, allowing yourself to access a sense of tranquility and peace no matter what's going on around you. This article will introduce you to the basics of meditation, enabling you to begin your journey on the path of enlightenment and bliss.

1.Choose a peaceful environment. Meditation should be practiced somewhere calming and peaceful. This will enable you to focus exclusively on the task at hand and avoid bombarding your mind with outside stimuli. Try to find a place where you will not be interrupted for the duration of your meditation - whether it lasts five minutes or half an hour. The space does not need to be very large - a walk-in closet or even your office can be used for meditation, as long as it's somewhere private.

• For those new to meditation, it's especially important to avoid any external distractions. Turn off TV sets, the phone or other noisy appliances. If you play music, choose calm, repetitive and gentle tunes, so as not to break your concentration. Another option is to turn on a small water fountain - the sound of running water can be extremely calming.
• Understand that the meditation space does not need to be completely silent, so there should be no need to reach for the earplugs. The sound of a lawnmower running or the dog barking next door shouldn't prevent effective meditation. In fact, being aware of these noises but not letting them dominate your thoughts is an important component of successful meditation.
• Meditating outside works for many meditators. As long as you don't sit near a busy roadway or another source of loud noise, you can find peace under a tree or sitting upon some lush grass in a favorite corner of the garden.

2.Wear comfortable clothes. One of the major goals of meditation is to calm the mind and block out external factors. This can be difficult if you feel physically uncomfortable due to tight or restrictive clothing. Try to wear loose clothing during meditation practice and make sure to remove your shoes.

• Wear a sweater or cardigan if you plan on meditating someplace cool. If you don't, the sensation of being cold will consume your thoughts and you will be tempted to cut your practice short.
• If you are in the office, or somewhere that you can't easily change your clothes, do your best to make yourself as comfortable as possible. Take off your shoes and jacket, open the collar of your shirt or blouse and remove your belt.

3.Decide how long you want to meditate. Before you begin, you should decide how long you are going to meditate. While many seasoned meditators recommend twenty minute sessions twice a day, beginners can start out doing as little as five minutes, once a day.

• You should also try to meditate at the same time each day - whether it's 15 minutes first thing in the morning, or five minutes on your lunch hour. Whatever time you choose, try to make meditation an unshakable part of your daily routine.
• Once you have decided on a time frame, try to stick to it. Don't just give up because you feel like it isn't working - it will take time and practice to achieve successful meditation - right now, the most important thing is to keep trying.
• Although you will want to keep track of your meditation time, it is not beneficial to be constantly checking your watch. Think about setting a gentle alarm to alert you when your practice is up, or time your practice to end with a certain event - such as your partner getting out of bed, or the sun hitting a certain spot on the wall.

4.Stretch out. Meditation involves sitting in one spot for a certain period of time, so it is important to minimize any tension or tightness before you begin. Doing a couple of minutes of light stretching can really help to loosen you up and prepare both your body and mind for meditation. It will also prevent you from focusing on any sore spots instead of relaxing your mind.

• Remember to stretch your neck and shoulders, especially if you've been sitting in front of a computer, and don't forget your lower back. Stretching out your legs, particularly those on the inner thigh, can be helpful when meditating in the lotus position.

5.Sit in a comfortable position. As stated above, it is very important that you are comfortable while you meditate, which is why finding the best position for you is essential. Traditionally, meditation is practiced by sitting on a cushion on the ground, in a lotus, or half-lotus position. Unless your legs, hips, and low back are very flexible, lotus postures tend to bow your low back and prevent you from balancing your torso around your spine. Choose a posture that allows you to be balanced tall and straight.

• However, you can also sit without crossing your legs, on a cushion, chair, or meditation bench. Your pelvis needs to be tilted forwards enough for your spine to be centered over the two bony bits in your butt, the spots that bear your weight. To tilt your pelvis into the right position, sit on the forward edge of a thick cushion, or place something about 3 or 4 inches (7.6 or 10.2 cm) thick under the back legs of a chair. Meditation benches are usually built with a tilted seat. If not, put something under it to tilt it forward between a half inch and an inch.
• The most important thing is that you are comfortable, relaxed, and your torso is balanced so that your spine supports all of your weight from the waist up.
• Tilt your pelvis forward. Then, starting from your bottom, stack up the vertebrae in your spine, so that they are balanced one on top of another and support the whole weight of your torso, neck, and head. It requires practice to find the position that allows you to relax your whole torso almost completely, only slight effort being used to maintain your balance. Whenever you feel tension, relax the area. If you can't relax it without slumping, check the alignment of your posture and seek to re-balance your torso so that area can relax.
• The traditional hand placement involves resting your hands in your lap, palms facing upward, with your right hand on top of your left. However, your can also just rest your hands on your knees or leave them hanging down by your side - whichever you prefer.

6.Close your eyes. Meditation can be performed with the eyes open or closed, however as a beginner it may be best to first try meditating with your eyes closed. This will block out any external visual stimulation and prevent you from becoming distracted as you focus on calming your mind.

• Once you have grown accustomed to meditation, you can try practicing with your eyes open. This can be helpful if you find you are either falling asleep or concentrating too hard with your eyes closed, or if you are experiencing disturbing mental images (which happens to a small proportion of people).
• When your keep your eyes open, you will need to keep them "soft" - that is, not focused on anything in particular. However, you don't want to go into a trance-like state either - the goal is to feel relaxed but alert.

Meditation Benefits

Physical Benefits of Meditation

With meditation, the physiology undergoes a change and every cell in the body is filled with more prana (energy). This results in joy, peace, enthusiasm as the level of prana in the body increases.

On a physical level, meditation:

• Lowers high blood pressure
• Lowers the levels of blood lactate, reducing anxiety attacks
• Decreases any tension-related pain, such as, tension headaches, ulcers, insomnia, muscle and joint problems
• Increases serotonin production that improves mood and behavior
• Improves the immune system
• Increases the energy level, as you gain an inner source of energy

Mental Benefits of Meditation

Meditation brings the brainwave pattern into an Alpha state that promotes healing. The mind becomes fresh, delicate and beautiful. With regular practice of meditation:

• Anxiety decreases
• Emotional stability improves
• Creativity increases
• Happiness increases
• Intuition develops
• Gain clarity and peace of mind
• Problems become smaller
• Meditation sharpens the mind by gaining focus and expands through relaxation
• A sharp mind without expansion causes tension, anger and frustration
• An expanded consciousness without sharpness can lead to lack of action/progress
• The balance of a sharp mind and an expanded consciousness brings perfection
• Meditation makes you aware - that your inner attitude determines your happiness.

Other Benefits of Meditation

Emotional steadiness and harmony

It cleanses and nourishes you from within and calms you, whenever you feel overwhelmed, unstable, or emotionally shut down.

Meditation brings harmony in creation

When you meditate, you are in the space of vastness, calmness and joy and this is what you emit into the environment, bringing harmony to the Creation/planet.
Personal Transformation

Meditation can bring about a true personal transformation. As you learn more about yourself, you’ll naturally start discovering more about yourself

How To Get The Benefits

To experience the benefits of meditation, regular practice is necessary. It takes only a few minutes every day. Once imbibed into the daily routine, meditation becomes the best part of your day!

Meditation is like a seed. When you cultivate a seed with love, the more it blossoms.

Busy people from all backgrounds are grateful to pause and enjoy a refreshing few minutes of meditation each day. Dive deep into yourself and enrich your life

Meditation Basics (What is Meditation)

Meditation Basics (What is Meditation)

An ordinary person may consider meditation as a worship or prayer. But it is not so. Meditation means awareness. Whatever you do with awareness is meditation. "Watching your breath" is meditation; listening to the birds is meditation. As long as these activities are free from any other distraction to the mind, it is effective meditation.

Meditation is not a technique but a way of life. Meditation means 'a cessation of the thought process' . It describes a state of consciousness, when the mind is free of scattered thoughts and various patterns . The observer (one who is doing meditation) realizes that all the activity of the mind is reduced to one.

A Tibetan Lama was being monitored on a brain scan machine by a scientist wishing to test physiological functions during deep meditation. The scientist said - "Very good Sir. The machine shows that you are able to go very deep in brain relaxation, and that validates your meditation". "No", said the Lama, "This (pointing to his brain) validates the machine!".

These days it is commonly understood to mean some form of spiritual practice where one sits down with eyes closed and empties the mind to attain inner peace, relaxation or even an experience of God. Some people use the term as "my gardening is my meditation" or for jogging or art or music, hence creating confusion or misunderstanding.

The word meditation, is derived from two Latin words : meditari(to think, to dwell upon, to exercise the mind) and mederi (to heal). Its Sanskrit derivation 'medha' means wisdom.

Many years ago meditation was considered something just not meant for modern people, but now it has become very popular with all types of people. Published scientific and medical evidence has proved its benefits, but it still needs to be much understood.

Traditionally, the classical yoga texts, describe that to attain true states of meditation one must go through several stages. After the necessary preparation of personal and social code, physical position, breath control, and relaxation come the more advanced stages of concentration, contemplation, and then ultimately absorption. But that does not mean that one must perfect any one stage before moving onto the next. The Integral yoga approach is simultaneous application of a little of all stages together.

Commonly today, people can mean any one of these stages when they refer to the term meditation. Some 

schools only teach concentration techniques, some relaxation, and others teach free form contemplative activities like just sitting and awaiting absorption. Some call it meditation without giving credence to yoga for fear of being branded 'eastern'. But yoga is not something eastern or western as it is universal in its approach and application.

With regular practice of a balanced series of techniques, the energy of the body and mind can be liberated and the quality of consciousness can be expanded. This is not a subjective claim but is now being investigated by the scientists and being shown by an empirical fact.