Types of meditation
You know that many people meditate regularly and that meditation has dozens of benefits. You've done your research online or in a bookstore and realized that there really are MANY different ways to practice meditation, dozens of techniques, and sometimes conflicting information. So you wonder which of these techniques is best for you.
This article will help you learn about the different sitting meditation practices and provide you with brief explanations about each of them as well as how to access additional resources. There are literally hundreds - if not thousands - of types of meditation, so I will explore here, with you, only the most popular ones.
My advice regarding meditation postures is more or less the same for each type of sitting practice, so I'm going to talk about it in great detail only once, when I discuss the first technique (Zen meditation).
I have taken the trouble to include a section, "Is it for me?" with general observations about each practice. Keep in mind that these are only suggestions; they are here only to guide you, and potentially everyone could be attracted to one or the other of these techniques.
This article will not tell you what the "best" type of meditation is-because there is no such thing and I am not here to create controversy. I have tried here to focus on meditative practices only; perhaps I will write another article on similar practices, which deal more with relaxation or contemplation.
THE TYPES OF MEDITATION
Scientists classify the different types of meditation into two categories based on how to focus attention: "Focused Attention" and "Open Monitoring". I would like to propose a third: "Effortless Presence".
Focused Attention Meditation
This consists of concentrating one's attention on a single object during the entire meditation session. This object can be the breath, a mantra, a visualization, a part of the body, an object, etc. As the practitioner progresses, his ability to focus the flow of his attention on the chosen object becomes stronger and he is less and less distracted, and this for shorter periods of time. Both the depth and the fixity of his attention develop.
Examples include Samatha (a 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 attention on any one object, we keep it open, remaining attentive to all aspects of the experience, without judgment or attachment. All perceptions, whether internal (thoughts, feelings, memories, etc...) or external (sounds, smells, etc...), are identified and considered as what they are. This represents the process of not reacting to the content of the experience, at each moment, without entering into it.
Here are some examples: Mindfulness meditation, Vipassana meditation, as well as certain types of Taoist meditation.
Effortless Presence Meditation
It is the state in which attention is not focused on anything in particular, but rests on itself - quiet, empty, stable and introverted. It could also be called "Choiceless Awareness" or "Pure Being".
This is in fact the true goal of all types of meditation, not a type of meditation per se. All traditional meditation techniques recognize that the object on which one is focusing one's attention, and even the process of staying attentive, is simply a means of training one's mind so that one can effortlessly discover inner silence and a deeper state of consciousness. In the end, both the object of attention and the process itself are left aside so that only the practitioner's true Self, or "pure presence" remains.
In some techniques, this is the only principle, from the beginning. Examples include Ramana Maharishi's Quest for Self (or "I am" meditation); Dzogchen; Mahamudra; certain forms of Taoist meditation; and certain elaborate forms of Raja Yoga. In my view, this type of meditation always requires prior training in order to be effective, although sometimes this is not expressly mentioned (but only implicitly).
BUDDHIST MEDITATION TECHNIQUES
Zen Meditation (Zazen)
Origin & Significance
Zazen (坐禅) means "seated Zen", or "seated meditation" in Japanese. Its roots are in the Chinese Zen Buddhist tradition (Ch'an), going back to the Indian monk Bodhidharma (6th century). In the West, its most popular forms come from Dogen Zenji (1200~1253), the founder of the Soto Zen movement in Japan. Similar modalities are practiced in Rinzai Zen schools in Japan and Korea.
How to practice it
It is generally practiced sitting on the floor, on a mattress or cushion, with legs crossed. Traditionally, it was practiced in the lotus or half-lotus position, but this is not necessarily necessary.
The most important aspect, as you can see in these pictures, is to keep your back completely straight, from the pelvis to the neck. The mouth is closed and the gaze is directed downwards, looking down at the ground in front of you from a distance of about two to three feet.
As far as the mind is concerned, it is usually practiced in two ways:
• Focus on breathing - focus all your attention on the movement of your breath passing through your nose. Counting the breaths in your head can be helpful. Each time you breathe in, count one. You can start at 10 and go backwards, 9, 8, 7, etc. When you get to 1, start at 10 again. If you get distracted and lose track of your count, gently bring your attention back to 10 and start again.
• Shikantaza ("just sitting") - in this form, the practitioner does not use a specific object for meditation; instead, the practitioner remains as much as possible in the present moment, awake, and attentive to what is going through his mind and what is happening around him, without focusing on anything in particular. This is the type of meditation called "Effortless Presence".
Is it for me?
Zazen is a sober style of meditation, and you will easily find many communities practicing it and a lot of information about it on the internet. Emphasis is placed on the posture, which should be kept upright to help maintain concentration. It is generally practiced in Zen Buddhist centers (Sangha), with strong community support.
In most of them, you will find it combined with other elements of Buddhism: prostration, some ritualism, chanting, and group reading of Buddha's teachings. Some people will enjoy it, others less so. These different elements can help create a structured practice and are also meditative by themselves.
Vipassana Meditation
Origin & Significance
Types of meditation - Vipassana "Vipassana" is a Pali word meaning "insight" or "seeing clearly". It is a traditional Buddhist practice dating back to the 6th century B.C. Vipassana meditation, as taught in recent decades, comes from the Theravada Buddhist tradition and was made popular by S. N. Goenka and the Vipassana movement.
Due to the popularity of Vipassana meditation, "mindfulness of breath" has gained popularity in the West and is called "mindfulness".
How to practice it
There is conflicting information on how to practice Vipassana. However, in general, most teachers begin by emphasizing breath awareness in the first few classes, in order to stabilize the mind and achieve "access to concentration". This is more of a focus of attention than a meditation. Later on, the practice is oriented towards the development of the "clairvoyant insight" of body sensations and mental phenomena, the awareness of these, at every moment, without focusing on any one of them. This is only an introduction for beginners. To learn more, I suggest that you refer to the links provided or follow the teaching of a master (during a Vipassana retreat).
Ideally, the practitioner sits on a cushion on the floor, legs crossed, keeping his spine straight; alternatively, he could use a chair, but without leaning on the backrest. The most important aspect is to develop concentration through the practice of samatha. This is usually achieved by becoming aware of his breathing.
Concentrate all your attention, at all times, on the movement of your breath. You will notice the subtle sensations of the movement of your abdomen. Alternatively, you can focus on the sensation of air passing through your nostrils, grazing your upper lip - note that this requires some practice and is at a more advanced level.
By focusing on your breathing, you will notice the appearance of new sensations and perceptions: sounds, body sensations, emotions, etc. Simply observe these phenomena as they appear in your field of consciousness and then return to your breathing. Attention is maintained on the object of concentration (the breath) while other thoughts or sensations are just "background noise".
The object on which the practice focuses (for example, the movement of the abdomen) is called the "primary object". A "secondary object" is something else that appears in your field of perception - either through one of the five senses (a sound, a smell, an itch, etc.) or through the mind (a thought, a memory, a feeling, etc.). If a secondary object distracts and holds your attention, or if it causes a desire or an aversion, then you must focus on this object, for a brief moment, by giving it a name, such as "thought", "memory", "listening", "desire". This practice is often called "taking note".
Taking a mental note consists of identifying an object in a general way, not in detail. When you become aware of a sound, for example, call it "sound" rather than "motorcycle" or "voice" or "dog barking". If an unpleasant sensation occurs, call it "pain" or "sensation" rather than "knee pain" or "my back pain". Then redirect your attention to the primary object of meditation. When you smell a scent or perfume, call it "smell" for a brief moment. You do not need to identify the scent.
When this "access to concentration" is reached, attention is then directed to the object of practice, which is normally a thought or body sensation. We then observe the objects, the subjects of the awareness, without attachment, allowing thoughts and sensations to arise and pass according to their own liking. Mental labeling (as explained above) is often a way to prevent being dragged along by the thread of thought, by forcing you to take note of it objectively.
The practitioner then develops clairvoyance, which enables him to perceive the phenomena observed according to the "three marks of existence": impermanence (annica), dissatisfaction (dukkha) and emptiness of the Self (annata). The result is equanimity, peace and inner freedom, which develop in relation to these principles.
Is it for me?
Vipassana is an excellent type of meditation that helps to anchor the participant in their body, and to understand how their mind works. It is a very popular style of meditation. You will find many teachers, websites and books about it, as well as retreats organized over 3 to 10 days (based on a donation system). Teaching is always free. There are no formalities or rituals related to this practice.
If you are completely new to meditation, Vipassana or Mindfulness are probably a good place to start.
Mindfulness meditation
Origin & Significance
Mindfulness-type meditation is an adaptation derived from traditional Buddhist meditation practices, particularly Vipassana, but has also been influenced by other practices (such as Vietnamese Zen Buddhism Thich Nhat Hanh). Mindfulness" is the western translation of the Buddhist term sati. Anapanasati, "mindfulness of breath," is part of the Buddhist practice of Vipassana or clairvoyant meditation, and other Buddhist meditation practices such as zazen (source: Wikipedia).
One of the main influences of Mindfulness in the West is John Kabat-Zinn. His Mindfulness-Based Stress Reduction (MBSR) program - which he developed in 1979 at the University of Massachusetts Medical School - has been used in many hospitals and clinics over the past decades.
How to practice it
Mindfulness meditation is the intentional focusing on the present moment, accepting, without judgment, the sensations, thoughts and emotions that arise.
In "formal practice", one sits on a cushion, on the floor or on a chair, with a straight, unsupported back. Pay particular attention to the movement of your breath. When you breathe in, be aware that you are doing so, and be attentive to the sensations you feel. Do the same when you exhale. Practice this throughout your meditation session, keeping your attention constantly on your breathing. You can also focus your attention on the sensations, thoughts and feelings that arise.
The purpose of this practice is not to add anything to the experience of the present moment, but to be aware of what is happening without getting lost in it.
Your mind will be distracted by sounds and thoughts. When this happens, acknowledge it and redirect your attention to your breathing, or to becoming aware of that last thought or feeling. There is a big difference between being inside the thought/sentiment, or simply being aware of its presence.
Learn to enjoy your sessions. Once you are finished, notice the difference in the way your body and mind feel.
You can also practice Mindfulness during your daily activities: while you eat, walk, and talk. For "everyday life" meditation, you need to focus your attention on what is happening in the present moment, be aware of it, and not live "in automatic mode. If you are talking, it means focusing your attention on the words you are saying, on how you are saying them, and listening with presence and attention. If you are walking, it means that you need to pay more attention to the movements of your body, to your feet touching the ground, to the sounds around you, etc...
The efforts made, in seated practice, will be useful to your daily practice and vice versa. Both are equally important.
Is it for me?
For the general public, this may be the best way to begin meditation. It is the most taught type of meditation in schools and hospitals as far as I know. The "mindfulness movement" is widely practiced today, it is not exactly Buddhism, but an adaptation of Buddhist practices. The reason for its popularity lies in its beneficial effects on physical and mental health, as well as on general well-being.
For most people, mindfulness-type meditation is the only type of meditation they will enjoy, especially for its physical and psychological benefits. Indeed, in most traditional practices and Eastern philosophies, these principles of well-being are dissociated and taught independently. For these different reasons, mindfulness is something great and will bring you many benefits.
If your interest is more in the desire for deeper transformation or greater spiritual development, then mindfulness-type meditation is only the first step in that direction. You can then move on to Vipassana or Zazen or other types of mediation.
Loving Kindness Meditation (or Metta Meditation)
Origin & Significance
Metta is a Pali word meaning kindness, benevolence and good will. This practice originates from Buddhist traditions, particularly Theravada and Tibetan practices. Compassion meditation" is a modern scientific field that proves the effectiveness of metta and similar meditative practices.
Its beneficial effects have been demonstrated and include: improving empathy; developing positive emotions through compassion; having a more loving attitude towards oneself; increasing self-acceptance; improving the sense of competence in one's life in general; giving meaning to one's life.
How to practice it
Sit in a meditative position with eyes closed and generate a feeling of kindness and goodness in your mind and heart. This begins by developing this feeling towards oneself, then gradually towards others, and finally towards all beings. In general the progression is as follows:
1. oneself
2. a dear friend
3. a neutral person
4. a difficult person
5. those above, in an equivalent manner
6. and then, gradually, the whole universe
The feeling then developed, is that of wishing good and well-being to all. This practice can be facilitated by reciting specific words or phrases that evoke "boundless warm feelings" that allow one to visualize the suffering of others and to give love; or to imagine what state of mind the other is in and to wish them peace and happiness.
The more you practice this type of meditation, the more joy you will derive from it.
"He who tends to liberate his heart through goodness, will not produce the evil will that has not yet occurred and will abandon the evil will that has already occurred." - Buddha
Is it for me?
Are you sometimes too hard on yourself or others? Or do you need to improve your relationships with others? Loving Kindness Meditation can help you. It is beneficial for both altruistic and self-centered individuals, and it helps to increase the overall level of happiness. You may not experience "loving kindness" (or "loving kindness") and a feeling of depression or other negative feelings at the same time.
It is also often recommended by Buddhist masters as an antidote to insomnia, nightmares or anger.
HINDU MEDITATION TECHNIQUES
Mantra meditation (OM meditation)
Origin & Significance
A mantra is a syllable, or a word, usually without any particular meaning, which is repeated in order to focus the mind. It is not a statement used to convince oneself of something.
Some meditation masters insist that both the choice of the word and its correct pronunciation are very important because of the "vibration" that is associated with sound and meaning, and for this reason an initiation to this technique is essential. Others, on the contrary, claim that the mantra in itself is only a tool used to focus the mind, and that the choice of the word is totally unimportant.
Mantras are used in Hindu and Buddhist traditions (especially Tibetan and "Pure Land" Buddhism), as well as in Jainism, Sikhism and Taoism. Some people call mantra meditation "OM meditation", but this is obviously only one of the mantras that can be used. A more devotional mantra practice is called japa, and consists of lovingly repeating sacred sounds (the name of God).
How to practice it
Like most types of meditation, it is usually practiced sitting upright with the spine straight and the eyes closed. The practitioner repeats the mantra in his mind, silently, again and again, throughout the session.
Sometimes this practice goes hand in hand with becoming aware of one's breathing and coordinating the two. In other exercises, the mantra is rather whispered very softly, which improves concentration.
"By repeating the mantra, you create a mental vibration that allows the mind to experience awareness on a deeper level. As you meditate, the mantra becomes more and more abstract and indistinct, until it takes you into the field of pure awareness that the vibration has brought forth. The repetition of a mantra helps to disconnect thoughts that fill your mind so that you can perhaps slip into the void between thoughts. The mantra is a supportive tool in your meditation practice. Mantras can be seen as ancient, powerful words with a subtle intent to help connect us to Spirit, the Source of the entire Universe". (Deepak Chopra)
Here are some of the best known mantras of the Buddhist and Hindu traditions:
• om
• so-ham
• om namah shivaya
• om mani padme hum
• rama
• yam
• ham
You can meditate for a set period of time, or for a set number of "rehearsals" - traditionally 108 or 1008. In the latter case, beads are used to help you find your way through the count.
As the session progresses, you will find that the mantra continues "by itself" as a buzzing of the mind. The mantra may even disappear to give way to a state of deep inner peace.
There are many methods of mantra meditation. The 21-day meditation programs created by Deepak Chopra are very well designed. I personally followed his programs for several months when I first started.
Is it for me?
People generally find it easier to concentrate with a mantra than by focusing on their breathing. Because the mantra is a word, and thoughts are often perceived as words, it may actually be easier to focus on a mantra, rather than on one's breathing. This is especially useful when the mind is cluttered with many thoughts, since mantra meditation requires constant attention.
Meditating with the help of a mantra can also help integrate your meditative state into your daily life. Whatever activity you practice, it is quite easy to repeat a mantra in your head.
Transcendental Meditation (TM)
Origin & Significance
Transcendental meditation is a specific form of mantra meditation introduced by Yogi Maharishi Mahesh in 1955 in India and the West. In the late 1960s and early 1970s he became famous as a guru of the Beatles, the Beach Boys and other celebrities.
It is a widely practiced form of meditation with more than 5 million practitioners worldwide. There is also a great deal of scientific research, much of it sponsored by Maharishi's organization, demonstrating the beneficial effects of his practice. There are over 600 scientific articles, most of which have been peer-reviewed, and I used many of them in the development of my article on the benefits of meditation. However, there are many criticisms of Maharishi and his organization, accusations of
How to practice it
Transcendental meditation is not taught for free. The only way to learn it is to pay to have it taught by a licensed instructor. However, the teaching is often of good quality.
In general, TM is practiced sitting down, with eyes closed. It involves the use of a mantra and is practiced for 15 to 20 minutes, twice a day. The mantra is not unique and is assigned according to the gender and age of the practitioner. It is also not a "meaningless sound"-but tantric names of Hindu deities. This is probably meaningless to most people.
There is another similar technique called Natural Stress Relief, which was created in 2003 by a former TM teacher and is much cheaper than transcendental meditation (40 euros instead of 850 euros). Most of the mystical elements of TM are not found in this new technique, such as initiation (puja) and yoga flight (which is part of TM-Sidhi).
Is it for me?
Personally, I don't feel comfortable recommending that anyone try transcendental meditation, especially if you really think you're getting into it.
Most masters of Eastern philosophy - including Buddha, Shankara, Ramana Maharshi, Vyasa, Patanjali, Yogananda, Vivekananda, Sivananda - have defined and taught meditation as the concentration of attention on a single object to the exclusion of all others. And this is precisely the part that is missing on TM!
Thus, TM can be beneficial for many people, being a good way to calm down and relax. But personally, I don't see it as bringing the deeper benefits of meditation that other meditation techniques bring, and people seem to get stuck after a certain point. I've already talked to long-term TM practitioners who have said that their meditation experience is now the same as it was 25 years ago, when they were just getting started!
If you would like to try something similar, for a fraction of the price, I recommend NSR (see above) or Mantra Meditation.
Types of meditations associated with yoga
Origin & Significance
There is not one specific type of meditation related to yoga, but several types of meditation that are taught through the practice of yoga. Yoga means "union". Its tradition dates back to around 1700 B.C., and has as its spiritual goal the purification and knowledge of the Self. The practice of classical yoga includes: two rules of conduct (yamas and niyamas), physical positions (asanas), breathing exercises (pranayama), and the contemplative practice of mediation (pratyahara, dharana, dhyana, samadhi).
The tradition of yoga is one of the oldest meditation traditions in the world and also the one that includes the widest variety of practices.
How to practice it
Here are some of the types of meditation practiced in connection with yoga. The most common and universal is the one called "third eye meditation". Other popular practices involve focusing on a chakra, repeating a mantra, visualizing light, or "trataka" meditation.
• Third eye meditation - this involves focusing attention on the "point between the eyebrows" (called by some the "third eye" or "ajna chakra"). Attention is constantly directed to this point, which means the silence of the mind. Over time, the "silent emptiness" between thoughts becomes wider and deeper. Sometimes this is accompanied by looking "physically" at this point, while closing one's eyes.
• Chakra-type meditation - the practitioner focuses on one of the seven chakras of the body ("energy centers"), this is typically achieved through visualization techniques and by chanting a specific mantra for each chakra (lam, vam, ram, yam, ham, om). Most often the heart chakra, the third eye chakra, or the crown chakra is used.
• Trataka meditation - here we fix our gaze on an external object, typically a candle, or an image, or a symbol (yantras). This is practiced first with eyes wide open and then with eyes closed, in order to train one's concentration and the visualization powers of the mind. After closing your eyes, you should be able to keep the image of the object in the "eye of the mind".
• Kundalini meditation - it is a very complex system of practices. Its goals are: to awaken the "kundalini energy" that lies dormant at the bottom of the spine, to develop many psychic centers in the body, and finally, enlightenment. There are many dangers associated with this practice and therefore it should not be attempted without the help of a qualified yogi.
• Yoga Kriya - is a series of energizing, breathing, and meditation exercises taught by Paramahamsa Yogananda. This technique is best suited for individuals who are devotees and seek the spiritual aspect of meditation. To learn it, you can sign up to receive self-realization lessons, which are free of charge.
• Meditation through sound (Nada Yoga) - focusing on a sound. One begins by meditating on an "external sound" such as relaxing background music (e.g. American Indian music played on the pan flute). This allows the student to focus all of his or her attention on listening, which helps to calm and bring his or her spirits together. Over time, this practice evolves with listening to the "inner sounds" of the body and mind. The ultimate goal is to hear the "ultimate sound" (para nada), which is a sound devoid of vibration, and which manifests itself as "OM".
• Tantra - contrary to popular Western belief, most tantric practices have nothing to do with ritualized sexual practices (this was, however, practiced by a few minority lineages of practitioners). Tantra is a very rich tradition with dozens of different contemplative practices. The Vijnanabhairava Tantra text, for example, lists 108 "meditations", most of which are very elaborate (already requiring a certain degree of calm and control of the mind).
• Pranayama - this is the regulation of breathing. It is not exactly meditation, but it is an excellent practice, which helps to calm the mind and prepare for meditation. There are different types of Pranayama, but the simplest and most popular is 4-4-4. This means: inhale by counting to 4, hold your breath for 4 seconds, exhale in 4 seconds and wait 4 seconds before taking the next breath. You must breathe in through your nose, using abdominal, not thoracic, movements. Repeat this cyclically, several times. This breathing regulation balances the mood and soothes the body and can be practiced anywhere.
Yoga is a very rich tradition, having engendered many lineages, therefore there are still many other techniques, but those mentioned above are the best known while the others are more specific and more complex.
Is it for me?
Given this long list of meditation types associated with yoga, you will probably find one you like. If you're a musician, you'll probably be attracted to Nada Yoga. If you are a devout person, kriya yoga is a good option. Kundalini and Chakra meditations should only be attempted with the help of a master.
Probably the easiest to try is the "third eye meditation" which is easy and gives quick results. As for the other types, you will need further explanation, which you can find in a book on the subject (see above) or from a master. Everyone can benefit from one of these techniques, except Pranayama.
The quest of the Self and the "I am" meditation
Origin & Significance
The quest for the Self is the translation of the Sanskrit term atma vichara, which means "to investigate" our true nature, in order to answer the question "Who am I". This culminates in the intimate knowledge of our true Self, of who we really are. References to this type of meditation can be found in ancient Indian texts; although this type of meditation was only made popular among a large group in the 20th century by the Indian sage Ramana Maharshi (1879~1950).
The modern non-duality (or neo-advaita) movement is largely inspired by his teachings - as well as those of Nisargadatta Maharaj (1897~1981) and Papaji- who use many variations of the same technique. Many teachers today use one of these techniques, the best known of which is Mooji, Adyashanti, and Eckhart Tolle.
How to practice it
This practice is very simple, but also very subtle, and when explained, it can seem very abstract.
Your sense of "I" (or your "ego") is the center of your universe. It is there, in one form or another, behind all your thoughts, emotions, memories, and perceptions. We are not yet sure who this "I" is - who we really are in essence - and we often confuse it with our body, mind, role, or etiquette. It is the greatest mystery in our lives.
With the quest for the Self, the question "Who am I?" is posed to oneself. You must reject any verbal answers that may arise and use this question as a tool to focus your attention on the subjective subject of "I" or "I am". Become one with this, dive in deeply. It is then that the true "I", your true self, will be revealed to you in full consciousness, beyond all limits. This is not an intellectual quest, but it is about focusing your attention on the center of the element of your perception and experience, the "I". It is not about your personality, but about a pure and subjective sense of existence - with no image or concept attached.
Some nights the thoughts, or feelings, that arise, you have to ask yourself, "Who is it happening to? " or "Who is aware of the _____ (anger, fear, pain, or whatever)? "The answer will be "It's me!". From this, you will ask yourself "Who am I?", which will allow you to shift your attention to the subjective feeling of the Self, of its presence. This is to exist in the literal sense, without object, without choice.
Another way to explain this practice, is to simply focus your mind on the feeling of being, and the non-verbal "I am" that shines within each of us. Keep it pure, without association with any perception.
In all other types of meditation, the "I" (oneself) focuses on an object, internal or external, physical or mental. In the quest for the Self, the "I" is the subject and focuses on itself. It is the attention that focuses on its own source. There is no particular position for this practice, although it is recommended, at least for beginners, to practice it in a position and environment conducive to meditation.
Is it for me?
This mediation technique is very powerful, and will bring you peace and inner freedom; however, if you have no previous experience in mediation, you will find it complicated and difficult to practice. To begin, I recommend that you follow Mooji's guided meditations on Youtube.
CHINESE MEDITATION TECHNIQUES
Taoist meditation
Origin & Significance
Taoism is a Chinese philosophy and religion, dating back to Lao Tseu (or Laozi). It emphasizes living in harmony with nature, or Tao. Its reference text the Tao Te Ching dates from the 6th century BC. Later in history, the influences of Buddhist meditation practices, coming from India, were felt in certain lineages of Taoism, particularly in the 8th century.
The main characteristic of this type of meditation is the generation of inner energy, its transformation and circulation. Its aim is to calm the body and mind, to unify body and soul and to find inner peace, in harmony with the Tao. Some styles of Taoist meditation are particularly dedicated to improving health and longevity.
How to practice it
There are many different types of Taoist meditation, and they are sometimes classified into three categories: "insight", "concentrative", and "visualization". Here is a brief review:
• Emptiness Meditation (Zuowang)- it consists of sitting quietly and emptying one's mind of all mental images (thoughts, feelings, etc...), and "forgetting everything" in order to be able to experience calm and inner emptiness. This state allows one to collect life force and "mind", and "fill" them. This is similar to the Confucian discipline of "fasting of the mind from the heart" and is considered a "natural way". It is simply allowing thoughts and feelings of memories to disappear by themselves, without paying attention to them, or following them. If the student finds this too difficult or uninteresting, other meditation methods such as visualization or Qigong will be taught.
• Visualization (Cunxiang) - an esoteric practice of visualizing different aspects of the cosmos in relation to body and mind.
• Breath meditation (Zhuanqi) - focusing on one's breath or "uniting one's mind with qi". The teaching is to "focus on one's vital breath until it becomes supremely gentle". Sometimes this is achieved simply by quietly observing one's breath (similar to Buddhism's Mindfulness Meditation); in other traditions, it is practiced following certain patterns of inhalation - exhalation, in order to be aware of the "dynamism of heaven and earth" by means of ascending and descending breath (a type of Qigong, similar to Pranayama associated with Yoga).
• Inner Vision (Neiguan) - visualizing the inside of one's body and mind, including organs, "inner deities", qi (life force), movements, and thought processes. It is about getting to know the wisdom of nature in your body. There are special instructions for this practice and it requires a specialized book or a master.
• Internal Alchemy (Neidan) - a complex and esoteric practice of self-transformation using visualization, breathing exercises, movement, and concentration. Some Qigong exercises are simplified forms of it.
Most of these meditations are practiced sitting cross-legged on the floor, keeping the back straight. The eyes are half-closed and the gaze is fixed on the tip of the nose.
Master Liu Sichuan emphasizes that, although it is not easy, it should be practiced by "joining one's breath and one's mind"; for those who find this too difficult, he recommends focusing on the lower abdomen (dantian).
Is it for me?
People who are connected to their bodies and to nature should try Taoist meditation and appreciate its philosophy. If you are interested in martial arts or Tai Chi, this should also appeal to you. It is not as easy to find Taoist centers as Buddhists or yoga teachers. This can be a real challenge.
Qigong (Chi kung)
Origin & Significance
Qigong (also called chi kung, or chi gung) is a Chinese word meaning "cultivation of vital energy" and is an exercise of the body and mind to improve health, a type of meditation, and a martial art form.
It involves slow body movements, inner concentration and regulation of breathing. Traditionally it has been practiced and taught discreetly in all Chinese traditions, whether Buddhist, Taoist or Confucian. In the 20th century, the Qigong movement incorporated and made popular Taoist meditation which "uses mostly concentration exercises but also promotes the flow of energy in an internal - alchemical - way" (Kohn 2008a:120).
For a more in-depth study of the history, theories and philosophy of Qigong, I recommend reading The Roots of Chinese Qigong.
Taoist practices also use Qigong, but since Qigong is also applied in other Chinese philosophies, I have decided to treat it separately.
How to practice it
There are thousands of Qigong exercises listed, involving more than 80 different types of breathing. Some are specific to martial arts (to make the body more energetic and strong); others are health-related (to nourish bodily functions or to treat illnesses); others are for meditation and spiritual cultivation. Qigong can be practiced in a static position (sitting or standing) or through a dynamic series of movements - which you can usually see in videos on YouTube or on DVD. Meditation exercises, on the other hand, are practiced in a seated position, without any movement.
To understand Qigong and learn how to practice it, I recommend that you get a book or DVD of Dr. Yang Jwing Ming. But here is an introductory review of the practices of sitting Qigong meditation.
• Sit down comfortably. Your body must be balanced and centered.
• Relax your entire body - muscles, nerves, and internal organs.
• Regulate your breathing, breathe deeply, slowly and gently.
• Calm your mind.
• Focus all your attention on your "lower dantian", which is the center of gravity of your body, five centimeters below your belly button. This will help you to accumulate and anchor the qi (or life energy). Your qi will be where your mind and attention will be. By concentrating on your dantian, you will therefore gather your energy in its natural reservoir.
• Feel the qi flowing freely through your body.
Is it for me?
Qigong-type meditation will seem more attractive for people who like to integrate physical and energetic activity into their practice. If the notion of sitting meditation does not seem feasible to you, and you would prefer something more active, then you should try the more dynamic forms of Qigong. Again, there are many different styles of Qigong, and you may want to try several of them, either by taking classes or watching DVDs, to find the one that suits you best. Tai Chi practitioners surely have a good idea of what dynamic Qigong is.
CHRISTIAN MEDITATION
In Eastern traditions (Hinduism, Buddhism, Jainism, Taoism), meditation is generally practiced with the aim of transcending the mind and achieving enlightenment. In the Christian tradition, on the contrary, the goal of contemplative practices is moral purification and a deeper understanding of the Bible; or a closer intimacy with God/Christ, especially in the more mystical currents.
Here are some forms of Christian contemplative practices:
• Contemplative prayer - usually consists of silently repeating sacred words or phrases with concentration and devotion.
• contemplative reading - or simply "contemplation", which consists of thinking very deeply about events and teachings in the Bible.
• "sitting with God" - a silent meditation, usually preceded by contemplation or reading, in which the practitioner concentrates all his mind, heart and soul on the presence of God.
SUFI MEDITATION TECHNIQUES
Sufism is the esoteric current of Islam, whose goal is to purify oneself and achieve a mystical union with the Supreme One (called Allah in this tradition). Practitioners of Sufism are called Sufis, and follow a wide variety of spiritual practices, many of which have been influenced by the tradition of yoga in India.
Here are some of their main techniques:
• Contemplation of God (muraqabah)
• Meditation by Sufi mantras (zikr, jikr or dhikr)
• Heartbeat meditation
• Sufi Breath Meditation (including Five Elemental Breathing)
• The meditation of the bond of love
• The meditation of the stare
• Sufi Walking Meditation
• The Sufi spin
GUIDED MEDITATIONS
Origin & Significance
Guided meditation is, for the most part, a modern phenomenon. It is an easy way to start meditating, and you will notice that guided meditations are based on many of the traditions previously described.
The practice of meditation requires a good dose of determination and willpower. In the past, people who practiced meditation showed greater dedication to it and had high ideals that kept them motivated. Their lives were simpler with fewer distractions.
We live in very different times. Our lives are very busy. There are distractions everywhere. Meditation is often seen as a way to be healthy, to increase performance and to improve in general.
For all these reasons, guided meditations are very useful. They are very suitable as an introduction to the practice of meditation, and allow one to experiment with different techniques. They will help you to stay more engaged in your meditation practice.
How to practice it
Guided meditations are usually in audio form (audio file, podcast, CD), and sometimes audio and video. You will notice that each guided meditation will fall into one of the following categories (with some overlap, of course).
• Traditional meditations - in this type of audio recording, the master's voice is simply there to "illustrate" or "guide" your attention to enter a state of meditation. There is more silence than voice, and there is usually no music. The examples are those offered by Thich Nhat Hanh and Tara Brach, and are rooted in authentic Buddhist practices. Their aim is to develop and deepen one's practice with all the beneficial effects associated with it.
• Guided imagery - makes us use our imagination and powers of visualization, guides us to visualize an object, an entity, a landscape, or a journey. The goal is to heal or relax.
• Relaxation & body scan - helps to achieve a state of relaxation of the whole body. Usually accompanied by soft music or nature sounds. In yoga this is called yoga nidra. The goal is calm and relaxation.
• Affirmation - usually associated with relaxation and guided imagery, the purpose of this meditation is to imprint a message in your mind.
• Binaural beats" - binaural beats were originally discovered in 1839 by the physicist Heinrich Wilhelm Dove. He discovered that when signals of two different frequencies are presented to the subject separately, one in each ear, the brain detects a phase of variations between the two frequencies and tries to reconcile this difference. This is used to generate alpha waves (10 Hz), which are those that the brain associates with the initial level of meditation. There is a scientific study on why and how binaural beats work.
Although each of these methods has its merits, the first is the one that will most naturally allow you to evolve towards a practice without a guide.
Is it for me?
If you feel that traditional meditation is a little too difficult, or that you are not sure when or how to begin, then guided meditations are a good method for you. If you are looking for a very specific experience, or for a very specific beneficial effect - such as improving your self-esteem, or working on a trauma, or simply releasing bodily tension - guided meditations are for you.
Meditation
There you go! With all these meditation styles available, and all their variations, you can be sure to find the one that's right for you. You can try some of these practices on your own, or you can try to find a master with whom you have a good connection, this will make a big difference in your experience. Meet different meditation masters and groups, and see what their practice has brought them. Finding the right technique for you is essential.
Once you have made your choice, it is an assiduous daily practice that will allow you to obtain all the benefits of meditation. Creating a sacred space for your practice is a great way to establish a habit and deepen your practice.
If you're having trouble deciding which style of meditation is best for you, I advise you to get started and start practicing, you can always change along the way. The main thing is to get used to meditating regularly.
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