4 Buddhist Meditations and How To Do Them

Zazen is a very austere meditation style, and you can easily find many strong communities practicing this style, as well as a lot of information on the Internet. Much emphasis is placed on maintaining correct posture to aid concentration. It is usually practiced in Zen Buddhist centers (Sangha), with strong community support.
In many of them you will find it combined with other elements of Buddhist practice: prostrations, a bit of ritual, chanting, and group readings of the Buddha teachings. Some people will like this, others won’t. Personally, I practiced zazen in a Buddhist group for three years, and I found that these elements and a bit of formality can also help create structure for the practice, and in themselves they are also meditative.

2. Vipassana meditation

Origin & Meaning

‘Vipassana’ is a Pali word meaning ‘insight’ or ‘clear seeing’. It is a traditional Buddhist practice, dating back to the 6th century BC. Vipassana meditation, as taught in recent decades, stems from the Theravada Buddhist tradition and was popularized by S. N. Goenka
and the Vipassana movement.

With the popularity of Vipassanā meditation, ‘mindfulness of breathing’ has further gained popularity as ‘mindfulness’ in the West.

How to do that
[There is some conflicting information on how to practice Vipassana. In general, however, most teachers emphasize  starting with mindfulness of breath in the first stages, and then move on to developing “clear insight” on the bodily sensations and mental phenomena. Here goes an introduction, aimed for beginners. To know more I’d suggest following up the links provided or learning from a teacher (perhaps in a Vipassana retreat).]

Ideally, you sit on a cushion on the floor, cross-legged, with your back straight; Alternatively, a chair can be used, but the backrest should not be supported.
*See Tips for a good meditation posture HERE

Focus all your attention, moment by moment, on the movement of your breathing. Notice the subtle sensations of the movement of the abdomen rising and falling. Alternatively, one can focus on the feeling of the air flowing through the nostrils and hitting the skin of the upper lip – although this requires a little more practice and is more advanced.

As you focus on the breath, you will notice that other perceptions and sensations continue to appear: sounds, feelings in the body, emotions, etc. Simply notice these phenomena as they arise in the field of consciousness, and then return to the sensation of your breathing. to breathe.

The object that is central to the practice (for example, the movement of the abdomen) is called the ‘primary object’. And a “secondary object” is anything else that comes into your perceptual field – either through your five senses (sound, smell, itch in the body, etc.) or through the mind (thoughts, memory, feelings, etc.). If a secondary object catches your attention and pulls it away, or if it causes desire or aversion, you should concentrate on the secondary object for a moment or two and give it a mental note, such as ‘thinking’, ‘remembering’. , “hear”, “desire”.

A mental note identifies an object in general, but not in detail. For example, if you are aware of a sound, call it “hearing” instead of “motorcycle,” “voices,” or “dog barking.” If an unpleasant sensation occurs, write “pain” or “feeling” instead of “knee pain” or “my back pain.” Then return your attention to the primary object of meditation. When you are aware of a smell, say ‘smell’ the mental note for a moment or two. You don’t have to identify the smell.

Learn more:

Is it for me?

Vipassana is an excellent Buddhist meditation to help you ground yourself in your body and understand how your mind’s processes work. It is a very popular meditation style. You can find plenty of teachers, websites and books about it, as well as retreats from 3 to 10 days (donation based). Teaching it is always free. There are no formalities or rituals associated with the practice.

If you’re completely new to meditation, Vipassana or Mindfulness are probably a good way to start.

3. Mindfulness Buddhist meditation

Origin & Meaning

Mindfulness meditation is an adaptation of traditional Buddhist meditation practices, especially Vipassana, but also has strong influence from other lineages, such as Thich Nhat Hanh’s Vietnamese Zen Buddhism. ‘Mindfulness’ is the common Western translation of the Buddhist term sati. Anapanasati, “mindfulness of breathing,” is part of the Buddhist practice of Vipassana, or insight meditation, and other Buddhist meditation practices, such as zazen.

One of the most important influencers 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 various hospitals and health clinics over the past decades.

How to do that
Mindfulness meditation is the practice of intentionally focusing on the present moment, accepting and paying nonjudgmental attention to the sensations, thoughts, and emotions that arise.

For “formal practice time,” sit on a cushion on the floor, or on a chair, with your back straight and unsupported. Pay close attention to the movement of your breathing. When you breathe in, be aware that you are breathing in and what it feels like. When you exhale, be aware that you are exhaling. Do this for the entire duration of your meditation practice, focusing continuously on the breath.

Your mind is distracted by sounds, sensations and thoughts. When that happens, gently acknowledge that you are distracted and bring your attention back to the breath.

Learn to enjoy your practice. When you’re done, appreciate how different your body and mind feel.

There is also the practice of mindfulness during our daily activities: while eating, walking and talking. In ‘daily life’ meditation, the practice is to pay attention to what is going on in the moment, to be aware of what is happening – and not to live in ‘automatic mode’. When you speak, it means paying attention to the words you speak, how you pronounce them, and listening with presence and attention. When you walk, it means that you are more aware of your body movements, your feet touching the ground, the sounds you hear, etc.

Your efforts while sitting support your daily practice, and vice versa. They are both equally important.

Learn more:

Is it for me?

For the general public, this is perhaps the most recommended way to get started with meditation. As far as I know, this is the type of meditation most commonly taught in schools and hospitals. The “mindfulness movement” as practiced in society at large today is not Buddhism, but an adaptation of Buddhist practices for their benefits for good physical and mental health and general well-being.

For most people, mindfulness meditation may be the only type of meditation they will enjoy, especially if their focus is solely on the physical and mental benefits of meditation, as it is usually taught separately from various Eastern concepts and philosophies that traditionally shape accompanied its practice. . And for that it is great – it will bring many good things to your life.

However, if your focus is on deeper transformation and spiritual development, mindfulness meditation may be just a first step for you. From here you can then switch to Vipassana, Zazen or other forms of meditation.

4. Loving Kindness Buddhist Meditation (Metta Meditation)

Origin & Meaning

Metta is a Pali word meaning kindness, benevolence and goodwill. This practice comes from Buddhist traditions, especially the Theravada and Tibetan lineages. “Compassion meditation” is a contemporary scientific field that demonstrates the efficacy of metta and related meditative practices.

Demonstrated benefits include: increasing one’s ability to empathize with others; development of positive emotions through compassion, including a more loving attitude toward oneself; increased self-acceptance; greater sense of competence over one’s life; and a greater sense of purpose in life

How to do that
One sits in a meditation position, with eyes closed, and generates in one’s mind and heart feelings of kindness and goodwill. Begin by developing loving-kindness toward yourself, and then gradually toward others and all beings. Usually this progression is advised:

1. himself
2. a good friend
3. a “neutral” person
4. a difficult person
5. all four of the above points equally
6. and then gradually the entire universe

The feeling to be developed is that of wishing happiness and well-being for all. This practice can be furthered by reciting specific words or phrases that evoke the “boundless heartfelt feeling,” visualizing the suffering of others, and sending love; or by imagining the condition of another being and wishing him happiness and peace.

The more you practice this meditation, the more joy you will experience. That is the secret of Mathieu Richard’s happiness.

“For one who properly attends to the liberation of the heart through benevolence, no undiscovered ill will arises and the arisen ill will is given up.” – The Buddha

Learn more:

Is it for me?

Are you sometimes too strict on yourself or others? Or do you feel like you need to improve your relationships? Loving kindness meditation will help you. It is beneficial for both selfless and self-centered people, and it will help increase your overall happiness level. You cannot feel loving-kindness and depression (or any other negative feeling) at the same time.

It is also often recommended by Buddhist teachers as an antidote to insomnia, nightmares or anger problems.