The person who wants to do this meditation should know properly about the form and position of his nose, about the air that comes and goes through it and about the places that air touches (nostrils, upper lip, edge of the nostrils…) and causes sensation. He should find a peaceful place with fresh air devoid of mosquitoes and flies for his meditation.
Then sit comfortably; the back straight, keeping the feet firmly on the ground if sitting on a chair.
Concentrate on the passage of air that goes inside the body through the nostrils down to the naval and comes up, while breathing.
The persons who do this meditation properly can develop Dhyana (Various states of contemplation)and even attain enlightenment by eliminating all defilements. The keys to success when practicing Anapanasati meditation technique is to stay focused on your breathing for a long time. 2: It is possible to do Anapanasati meditation technique ns various postures, ranging from lying to standing to sitting. 30+ Buddhist And Yogic Meditation Techniques To Start TodayA titanic shift is occurring in the realms of spirituality right now. If you’re new to meditation and just beginning to learn about different types of meditation techniques for beginners, then it’s best to start with a holistic point of view, taking an overarching peek at the different types of meditation techniques available.
You can break the different types of meditation techniques into two very distinct groups: Open and Closed. As the pupil of your eyes, the mind can be open to take in the fullness of your environment, or it can be closed, focusing on one thing. The Open types of meditation techniques are those techniques that don’t focus on one specific object but instead aim to open the mind to the entirety of your surroundings. The mind may be open to take in the whole world, but it may also be closed to focus on just one object.
Another major type of meditation is closed meditation, in which focus is aimed at one thing. If open meditations are like the lightbulbs in your ceiling, closed meditation techniques are like flashlights, a one directional source of light, the mind fixing its attention on just one thing. Essentially, the closed types of meditation technique are those meditations in which you focus on One object.
One of the best things about studying different types of meditation is the sheer amount of culture involved. When you study the culture and history’s of meditation you glean an understanding of where meditation comes from and why it has developed the way it has. Some of these different types of meditation techniques, such as recollections and breathing meditations, transcend all traditions of Buddhism, being used ubiquitously. The Theravada tradition alone incorporates more than one hundred meditation methods, the majority of which revolve around mindfulness. Visit the temples of the different schools of Buddhism and you’ll hear most teachers discussing three types of training: Virtue (which they call “sila”), Meditation (Samadhi) and Wisdom (panna). Morals and ethics are taught mostly through what Buddhists refer to as the “Noble Eightfold Path”, which is the “way” towards enlightenment. The eight paths are: Right understand, right thought, right speech, right action, right livelihood, right effort, right mindfulnes, and right concentration. When studying Buddhist types of meditation, all eight of these paths should be taken into account. If you are practicing Buddhist meditation techniques you should also learn about Buddhist philosophy, of which this Dharmachakra wheel is an important part. Later on, when we get into the in-depth guides, we’ll be discussing many Buddhist meditation techniques in depth. Zazen: Zazen comes from the tradition of Chinese Zen Buddhism, which began in the 6th Century. Vipassana: The practice of Vipassana meditation began back in the 6th Century during the time when Mahayana Buddhism was expanding through the East from India to South East Asia. In Vipassana meditation the practitioner focuses the mind on breathing and extends non-judgmental awareness to the inner workings of the mind.
Mindfulness: Mindfulness meditation is the single most popular of all the different types of meditation techniques.
Because mindfulness has gone through such a process of evolution there is actually some confusion as to precisely what the term means today. Mindfulness is practiced in hospitals and other health facilities and is advocated by health professionals more than other types of meditation technique, mostly due to the research performed by Jon Kabat Zinn, who created the Stress Reduction Clinic and the Center for Mindfulness in Medicine, Health Care, and Society at the University of Massachusetts Medical School. Loving Kindness Meditation: Loving Kindness Meditation is also called Metta, the Pali word meaning good will and benevolence. By understanding the principles, theories and philosophies of Buddhism you can gain a much deeper understand of things than by simply meditating. We’ll look at specific Buddhist types of meditation techniques later on, when I’ll be sharing expert in-depth guides to all the most popular and most important types of meditation techniques. Hinduism is the world’s oldest religion and was one of the most important factors in the creation and development of meditation. My friends and acquaintances often debate among themselves as to which religion, Hinduism or Buddhism, actually created meditation (it’s a fascinating conversation). Either way, there are a great many similarities between Hindu and Buddhist meditation techniques.
In Hinduism, meditation first appeared in the classic text the Upanishads, a collection of dialogues between Hindu sages and their students, in which the sages discuss meditation as being “deeper concentration of the mind” and leading to “great self knowledge and liberation from the illusion of Maya, the illusion of the material world”. One of the most important of classic texts is the Bhagavad Gita, a narrative that shows a dialogue between Pandava prince Arjuna and his guide and charioteer Krishna. In the Gita, Arjuna is faced with a duty to fight the righteous war between two opposing sides, the Pandavas and the Kauravas.
The moment in which Arjuna meets Krishna is vital to the development of different Hindu meditation techniques. Dhyana Yoga (meditation) is the seventh and penultimate limb of the Eight Limb path of Hinduism.
Meditation in the Hindu tradition begins with Dharana, a technique in which the practitioner focuses the mind and sight between the eyebrows.
Unlike most other types of meditation, when practicing meditation in the Hindu tradition, the practitioner is not aware of the fact that they are meditating.
Mantra meditation: One of the most popular types of meditation for Hindus, mantra meditations involve the recitation of specific words or sounds.
If you visit India during a religious celebration such as Krishna Janmaashtami, (the festival which celebrates the birth of Krishna) you will hear Hindus reciting mantras throughout the night, showing devotion. Different Hindu Gods are traditionally worshipped by reciting different mantras, and mantras can also be used to create certain benefits, ranging from love to happiness to inner peace to wealth and so on. Some of the most important Yogia types of meditation include Trataka (fixing upon a particular object) Kundalini (a complex system about activating kundalini energy), Kriya (which creates energy), Nada (meditating on sound), Tantra (which has little to do with sex and more to do with contemplation) and Pranayama (breathing). Self Enquiry: The Sanskrit term Atma Vichara refers to a type of meditation known in the west as Self Enquiry. Self Enquiry began thousands of years ago and is mentioned in Hindu classic texts, but it became more popular when it was advocated by an Indian sage called Ramana Maharishi. While some Hindu meditations (mantras, for instance), can be learnt quite quickly and easily, others (like Kundalini Yoga meditations) are harder to learn and are definitely not an ideal place for beginners. Chinese culture offers a slightly different view of meditation, which comes in the forms of Taoist meditation and QiGong.
In the 6th Century Lao Tzu wrote the classic the Tao Te Ching, in which he gave the first description of Taoist types of meditation, though this definition would later evolve, in the 8th Century, when Daoism came under the influence of Buddhism.
This statue shows Lao Tzu, father of Taoism, who create many of the most important types of meditation techniques. Daoist types of meditation focuse on the creation and circulation of energy, Qi, which promotes health, harmony, and unity of body, mind and spirit.
One of the most important types of Daoist meditation is Emptiness meditation, in which the practitioner sits silently and empties the mind of thoughts. Alongside Emptiness, Daoist types of meditation also include the breathing meditations famous from Buddhism. Daoists call breathing meditations “Zhuangi” and believe that this type of meditation unifies the mind and qi.
QiGong: A highly popular exercise in China, the word QiGong can be translated from Chinese to mean “life energy cultivation”. QiGong originates from Chinese Buddhism and Taoism, where it is taught as part of spiritual and religious practice. The full QiGong system that is taught in the East is a complex system involving more than 80 types of breathing and literally thousands of different exercises. Chinese types of meditations are often fantastic practices that are excellent for people who believe in living in harmony with nature and who are interested in using meditation as a way to improve their health. Christians use meditation for a different purpose to Hindus, Buddhist, Jainists and Daoists. Christians practice different types of meditation techniques primarily as a way to be closer to God and to understand the bible better.
Christian meditation is really meditation that has been adapted for integration into the Christian faith.
Guided meditation can be seen in the Buddhist and Chinese traditions with techniques like Neiguan, which we discussed in the section on Taoism. Part of the reason why visualisations have become so popular in the West is because they are so easy.


But the ironic thing is that the very fact that guided meditations are easy makes them less effective than most other meditation techniques. Many of those meditation sessions involved Guided Imagery, a very popular type of meditation in which the individual is guided through a journey or story that creates some sort of positive emotion.
I’ve also given many body scans, another type of guided meditation, to people who wanted to reconnect with their bodies.
In 1839, physicist Heinrich Wilhelm Dove created Binaural Beats, yet another type of guided meditation technique.
If you find meditation difficult at first then guided meditations can be an excellent entry point. One of the most influential proponents of meditation in the twentieth century was Chandra Mohan Jain, better known as Osho, an Indian mystic, guru, and spiritual teacher. Throughout the 1960s Osho toured India giving inspiring but often controversial public speeches on everything from politics to spirituality. Dynamic Meditation is a form of movement meditation that was at first a very specific technique taught by Osho. When Osho created dynamic meditation he did it as a means to make meditation more applicable to modern lifestyles. Dynamic meditation can be lumped together with similar techniques that incorporate movements. Dynamic meditations are, of course, much more active than other meditation techniques, so they are not as easy to perform.
These six major types of meditation are the branches that sustain the leaves that are the individual meditation techniques themselves.
In this article of our online meditation course we’ll be looking at how to do Chakra Dhyana Meditation technique. With this Buddhist Meditation plan for beginners, you will learn the best Buddhist meditation techniques for quieting your mind, cultivating inner peace and achieving sustained happiness.
Among the many forms of mediation we may engage in, ‘anapanasathi’ is one of the basic yet one of the most effective and successful type of meditation. In fact the ‘anapanasathi’ is very much similar to a gate-keeper who does not move away from his security point, but watches and knows everyone who goes through the gate, both in and out. This is ‘sathipatthana’ as described in the Tripitaka, where Lord Buddha’s true teachings can be found.
It helps to build focus and concentration, develops mindfulness and insight and improves the mind body connection. Many different types of meditation techniques are emerging from the East are gaining tremendous popularity in the West, where those techniques are being influenced by modern society and led in new directions.
We are aware of our thoughts and feelings, physical sensations, and all the information that comes to us by way of our senses (sound, smell, taste etc.).
Like a butterfly arising from out of a chrysalis to take flight into the world, the mind is freed from its usual shackles of thoughts and stresses, freed to take in the fullness of existence.
When I wake up in the morning, before sitting down to write, I practice a brief open meditation, allowing the world to come to me while exercise and warming-up my creative mind.
That’s why alongside open meditations we have the other type of meditation technique: closed meditations. You may focus on a mantra, a physical object, on your breath, on music, on mental imagery (visualisations)… you may focus on any one single thing, and in so doing you’ll be performing a closed meditation, the most popular type of meditation technique. Meditation techniques of this type include Anapanasati, Sound Meditation, Pranayama, Chakra Meditation, mantras, visualisation, Zazen, Loving Kindness Meditation, Kundalini Meditation, Mantra Meditation, some forms of Qigong, and more (we’ll be looking at many of these later on). Some boost positivity and happiness, others cultivate a rich sense of compassion, others can heal health complications, and so on. Digging into classic texts and reading the words of masters like Lao Tzu, Thich Nhat Hanh and Osho is a real pleasure that should be enjoyed alongside studying meditation.
It’s in the ancient classics like the Bhagavad Gita, the Vimalakirti Sutra, and the Pali Canon, that you’ll find the roots of meditation. Contrastingly, the Tibetan tradition uses over a thousand different visualisation meditations.
These three types of training are the pathway towards enlightenment, and each one is essential.
It is usually practiced sitting on the floor on a mat or pillow, traditionally sitting in the lotus position with the legs crossed (though if, like me, you’ve spent years running miles on concrete roads you may struggle with the position, in which case kneeling is fine).
This process helps the practitioner to achieve great understanding of themselves and of the mind.
Vipassana meditation is a type of meditation that heightens understanding of our own minds. It is derived from traditional types of meditation practices and has been popularised in the West through the teachings of Zen master Thich Nhat Hanh and Jon Kabat Zinn (the founder of Mindfulness Based Stress Reduction). In the Tibetan and Theravada Buddhism traditions, Loving Kindness Meditation is practiced as a way of developing compassion and warm feelings, which lead the practitioner to feel much closer and more connected to other people. The purpose of meditation is to cultivate the right mind, which ultimately leads to enlightenment.
If, however, you wish to use meditation as a tool for cultivating positive mental states or for alleviating specific health problems, you will be better off picking and choosing specific Buddhist techniques without actually committing to the true practice of Buddhist meditation.
Some argue that Buddha was born a Hindu and was familiar with Hindu practices, so therefore the practice of meditation derives from Hinduism.
Because different sounds occur at different frequencies, by meditating on a mantra you can change the frequency of the energy in your body and mind, leading to various outcomes.
These meditation techniques aim to create enlightenment and self knowledge, and they form just one part of a much larger discipline. This meditation is used to gain understanding of our true nature and to discover the true self.
Eckhart Tolle then taught millions the art of Self Enquiry in his book The Power Of Now, which led this technique to become quite common in the West.
If you are going to learn Hindu meditation correctly, you must learn it alongside that culture. It advocates living in harmony with the world, with nature, and with the Tao—the “path” that is mentioned in many Chinese philosophies and religions. In the West, Taoist meditation is practiced mostly as a tool for better health and to improve longevity.
This state of emptiness creates tranquillity, allowing the body and mind to repair themselves and to restore Qi, and is also considered the “right path”.
In this type of meditation the practitioner visualises the inside of their body and mind, including their organs, “inner deities”, thoughts, and qi. As with most Chinese meditation techniques, QiGong is about creating and circulating Qi around the body and mind. In the West it is currently growing in popularity, with many health organisations advocating the practice of QiGong for the alleviation of arthritis and other health complications.
Each exercise and technique offers different spiritual and health benefits and all have a specific reason for being. Some Chinese meditation techniques are quite difficult (QiGong should be learnt with instruction, for instance), but other techniques, like Emptiness meditation, are perfectly suitable for newcomers. In the East meditation is about purifying the mind, transcending the self, and achieving enlightenment and oneness. One of the most popular meditation exercises for Christians is to take a passage of the bible and to meditate on it contemplatively. Here the individual repeats the words of a prayer in a similar fashion to fashion to repeating a mantra (though, arguably, without the energy resonances that mantras produce).
In this exercise the individual opens their heart to God and asks to be made one with God (which is similar to the Buddhist technique of Bhakti. Simply hit up Youtube and you’ll find thousands of free guided meditations (though I have to say they vary greatly in quality). What could be easier than lying back, closing your eyes and listening to someone reading a relaxing meditation script? Dove learnt that when two different frequencies of sound are put into each ear the brain detects phrase variation.
He then moved to Bombay in the 1970s, where he became a spiritual teacher and gave exegeses on his interpretations of religions and philosophies. It was Osho’s belief that it is near impossible for the average modern individual to enter a truly meditative state, mostly because they have too much mental noise, stress, and thoughts, which they need to discard before beginning meditation.
In dojos throughout Japan, for instance, you can find citizens practicing the art of Katsugen undo, a Seitai exercise that helps you to let go of conscious control of the body, entering a state in which the body can heal itself.
It’s hard to find many research papers documenting the effects of dynamic meditation, so much of what we know is speculative. They should ideally be taught with professional instruction too, because accidents can happen. Samatha meditation calms and focuses the mind, allowing for the next stage: Dhyana meditation technique. Within months of first starting to learn meditation I had already journeyed through Chinese culture, Buddhism, Hinduism, modern spirituality, New Age, and so many other subjects that I felt the very world were a huge smouldering pot of philosophy, science, and spirituality. Anything that you would wish to accomplish on Earth must be achieved by using these four states. If so this guide has got you covered… If you’ve been meditating for a while now, you may like to take your meditation experience to a deeper level. It is the level or the degree of advancement of mind that differentiates humans from animals and also determines various categories of the humans themselves with regard to their nature.


For ‘anapanasathi’ the ideal position is to be seated cross-legged (known as the lotus position) with a straight back.
With the focus at the tip of the nose or the edge of the lips, the mind stops running into the surrounding. It is easy to get distracted when practicing Anapanasati Meditation technique, so make sure that there are as few distractions as possible.
It’s like two great ocean currents, East and West, hurtling into one another and changing the direction of the ocean.
There are simply so many different types of meditatation techniques being discussed in the media and in spiritual groups right now.
We non-judgmentally observe the world, allowing our focus to extend to everything in our environment. By spending twenty minutes opening my mind and boosting my creativity I ensure that my creative juices are flowing for the whole day.
That’s why advanced meditators practice a wide variety of different techniques: in order to enjoy the complete assortment of benefits that meditation offers. Like the trunk, branches, and leaves of a great tree, meditation has grown over countless years, but its roots are still anchored in the ancient texts, among the fertile soil of ancient Eastern culture. Dhyana refers to the practice of focusing the mind, which is done to achieve enlightenment.
Because different teachers have been taught at different schools, the majority of the time when you attend a Buddhist meditation class your teacher will mention that they’re a specialist of one of the many different Buddhist schools. That’s why a Buddhist meditation practice must incorporate meditations that cultivate those three traits of Sila, Samadhi, and Panna, the different types of meditation being taugh alonside ethics and morals. You then focus either on the breath or on the pure act of sitting, both of which cultivate mindfulness and the mentality of living in the moment with pure awareness. Specifically, Vipassana leads to awareness of what Buddhists call “the three marks of existence”— the three characteristics shared by all sentient beings, namely impermanence (anicca), dissatisfaction (dukkha), and non-self (anatta). Some will strictly state that mindfulness is mindfulness of breath only, where others will say it is mindfulness of any aspect of the present moment. This is why Buddhist meditation is best practiced by those who believe in and wish to follow the Buddhist belief. Others argue that meditation as we know it was not created until the beginning of Buddhism and is therefore a Buddhist practice. These three (Dhyana, Dharana, and Samadhi) form the Samyama, the Hindu process through which the mind is liberated from the physical world. The classic yoga system involves rules of conduct (yamas and niyamas), physical postures (asanas), breathing (pranayama) and contemplation (pratyahara, dharana, dhyana, samadhi). If you’ve ever asked “Who am I?” then this is one type of meditation you should definitely consider.
This inner visualising is said to develop the knowledge and understanding of one’s own nature. Many spas and gyms run basic QiGong classes that teach a part of the overall QiGong system. That said, you certainly don’t need to know the precise details of all the moves just to get started. The largest Western religion, Christianity, does things a little differently, albeit with somewhat similar results.
This is calming and can certainly have many positive results like developing depth of character and positive traits. Guided meditation can relax the mind, but it is not truly “exercise”, so it won’t make the mind much stronger.
The technique (which we’ll cover in much more detail later on) involves passing your focus around your body.
His controversial perspectives and magnetic charisma led Osho to gain notoriety in the West in the 1970s, and it was then that his teachings on meditations were translated into English.
Today, the term dynamic meditation is generally used to refer to any type of meditation that involves physical activity (often dance). So Osho created dynamic meditation, which incorporates dramatic movement that is designed to release tension and inhibition, allowing the individual to discard mental “noise”. This is dance as a total meditation, where all inner division disappears and a subtle, relaxed awareness remains,” says the official Osho website. But most practitioners say that movement meditations are energising and create a tremendous sense of liberation. But performed correctly, dynamic meditations offer a unique experience that is extremely freeing. There’s heated debate the origins of Dhyana meditation, just as there are heated debated about meditation. One morning after finishing a meditation session I happened to turn on the TV while eating a bowl of fruit salad. Body scan meditation is a component of mindfulness meditation and has been advocated by the brilliant Jon Kabat-Zin. Venerable Mankadawala Sudassana thero Chief Meditation Master of Labunoruwakanda Forest Monastery at Muriyakadawela, Galenbindunuweva, Sri Lanka explains the perfect practice of ‘anapanasathi’ as follows. Although we can mediate in various manners, this position of the body helps mindfulness much more, because when the spine is at its correct form, it helps better function of the brain.
This will teach you the basic process of meditation and is the entry point for more advanced techniques. In sutras it is recommended that Anapanasati be practiced in abandoned buildings, a forest or somewhere similar.
The Dalai Lama, for instance, teaches Tibetan Buddhism, where Thich Nhat Hanh teaches Zazen (Zen). This energy gradually builds and the focus intensifies, leading to meditation and the state called Samadhi, a point of extreme concentration. It is a beautiful and powerful experience in which exists nothing but the individual and the object of meditation, fused as though they are one.
The act of reciting the mantra gives the mind something to focus on, which helps us to stay with the meditation as opposed to being lost in distractions. I personally have used visualisation to quit smoking years ago and also when preparing for stage shows. This heightens the mind body connection and is a great way to get back in touch with your body. By using the right phase variation it is possible to lead the brain to produce alpha brainwaves (10 Hz), the waves used in most meditation techniques. But it’s important to know that if you start with guided meditations, the time will come (and quite soon) when you need to move on to meditation techniques that require more effort. In this article we prescribe a set meditation training plan, suggesting when to do each technique, but feel free to meditate according to your own plan.
Karma yoga is used for exercising the body and is traditionally described as “the discipline of selfless action as a way to perfection”. Not only is body scan meditation an immensely relaxing technique, it’s also been shown to heal wounds, to heighten the mind body connection, and to improve the immune system. Keeping the mind halted at the tip of the nose or the edge of the lips, begin to reflect on your inhaling and exhaling. So with ‘anapanasathi’, your mind remains still, calm and totally detached from anything that can lead to feelings and emotions which causes various actions.
And I’ve given visualisations to many people who either wanted to be taught to think of something in a different light or to prepare for something about which they were stressed (exams, for instance).
If, for instance, you’re trying to find the motivation and energy to get back into exercising, body scan meditation can help to inject energy into your body, naturally motivating you to use your body more. I taught her to use the affirmation “Calming, letting go” while visualising stress dripping off of her body like beads of water.
The aim of body scan meditation is to pass consciousness around the body, becoming more aware of the energy and the sensations taking place around the body. Now the concentration is on one point and yet you are aware of the breath that goes in and out. And when you have perfected it, you realize that your mind is free from the outside world and is still and balanced. Then you will begin to understand that when the mind is closed to such contaminations, it can be directed towards a much higher understanding of life itself.
The area should not be too light nor too dark and should also be of a comfortable temperature. This simple technique gave her a way to essentially teach her own mind to let go of the stress, helping her to relax. Guided meditations are like taking a casual stroll, compared to the full workout that is a disciplined meditation regime. Dance so deeply that you forget completely that ‘you’ are dancing and begin to feel that you are the dance. Jnana yoga is “the yoga of knowledge—not knowledge in the intellectual sense—but the knowledge of Brahman and Atman and the realization of their unity”. To culture the exact ‘anapanasathi’ both the concentration and the awareness have to go hand in hand.



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