Types Of Meditation
All Types Of Meditation are divided into two large groups: concentration and open attention. I want to suggest a third: light presence.
CONCENTRATION OF ATTENTION
Focusing attention on one object throughout the meditation session. This object can be breath, mantra, visualization, body parts, external objects, etc.
For practitioners of this technique, the ability to keep the flow of attention on the selected object becomes stronger, and distraction occurs less often and for a short time. The depth and stability of attention develops.
Examples of this are: Samatha (Buddhist meditation), some forms of Zazen, “Meta” – loving-kindness meditation, “Kundalini” meditation, Sound meditation, mantras, pranayama, some forms of Qigong, and many others.
Instead of focusing attention on any object, we keep it open, controlling all aspects of our experience, without judgment or attachment.
All sensations, whether they are internal (thoughts, feelings, memory, etc.) or external (sound, smell, etc.), are recognized and observed as they are.
It is a process of inactive observation of what is happening from moment to moment. Examples are mindfulness meditation, Vipassana, and some types of Taoist meditation.
This is a state when attention is not focused on something specific, but is in a state of rest. This can be called “Non-alternative awareness” or “Pure being”.
This is actually the real goal of all types of meditation. All traditional techniques recognize that the object in focus,
and even the observation process, is simply a means to train the mind and help to create inner silence and deep states of consciousness.
When these processes are left behind, the moment of “pure presence” comes.
In some techniques, this is the only trick from the beginning. Some forms of Taoist meditation are examples of this.
In my opinion, this type of meditation always requires initial preparation in order to be effective, even if this is only said indirectly, and not directly.
Definition Of Meditation
Meditation (lat. Meditari – to think) is a spiritual and psychological practice aimed at creating a special state of consciousness, which can be described as a state of inner emptiness, thoughtlessness, stopped thinking.
Initially, meditation appeared in the framework of the religious and spiritual sphere, and recently it has been increasingly used for medical and recreational purposes.
During meditation, a person is in a state of concentration, directing and holding attention to his inner world or to a certain object (idea, image, word).
Regular meditation helps to strengthen attention and memory, to feel inner peace, to relax. Meditation does not change a person, but allows him to be in harmony with himself.
It is clinically proven that during meditation, breathing changes, the heartbeat and metabolic process slow down, and blood pressure decreases. Psychosensory effects are also inherent in meditation:
For Example, meditators feel currents of heat that rise along the back to the head and signal an increase in the general energization of the body.
Various schools of psychoanalysis in the 20th century used meditation techniques to develop their concepts.
Psychoanalysts pursued the goal of reducing neuroses by eliminating contradictions with the external environment and smoothing out disharmony arising from unfulfilled needs.
It should be noted that, despite the active study of meditation and the spread of techniques in various fields of knowledge, the mechanism of meditation itself has not been fully explored.
It is important to note here that each of the teachers of our school went through a long way of trial and error and mastered at least several systems.
We are closer to an integral approach, that is, the ability to combine practices and tools without being limited to one system or religion.
Some of them brought wonderful results, but they were not included in one of the methods, others did not give a relatively good result, and some of the practices formed the basis of the main methods and courses.
Metta, or loving kindness meditation, is often referred to as the heart of the Buddhist tradition, but the origins of this meditation go far back to the time of Buddhism 2,500 years ago.
As with any other form of meditation, metta meditation uses the object of concentration. Here is the feeling. Technically, we evoke the feeling of metta and observe it.
And it would be simple, but can we create a feeling? For example, “turn on” happiness, or “turn off” anger or apathy at the snap of your fingers?
What Is Metta Meditation
We can say that metta is a positive feeling, a feeling of joy or objectless love. The most striking example of metta is hidden in ourselves, in our childhood.
Look at the children, they are in metta most of the time. Resentment and pain do not last long, and the feeling of joy dominates everyone else.
“Be like children,” Jesus said. In metta meditation, we learn to transcend our animal nature.
Metta is a “springboard” through the state of creativity and creation to the level of awakening of consciousness.
This is a quantum leap in the personal evolution of a person and a transition to a new qualitative level of being.
The main Buddhist meditation and the key to higher states of consciousness and enlightenment. That sounds good?
What Is Ancient practice?
Simplicity. In this meditation, we observe the natural process of breathing, each time bringing our distracted attention back to observation.
Gradually, our awareness and concentration become sharper and more stable and we begin to be able to be more attentive in life.
The possibility of returning to the moment here and now, in the presence of more and more often opens up.
The ability to live the moments of life in their entirety appears. Internal dialogue subsides, consciousness becomes clearer, intuition and a sense of “reality” increase.
Internal transformations begin to take place, the energy is rebuilt, the perception of life undergoes cardinal changes.
Is there meditation so that everything at once, without any difficulties, trips to retreats, finding a good teacher?
Yes, there is, and these are guided meditations. A subtype of guided meditations – “audio meditation” – is quite simple: “I put on headphones and Nirvana.”
Those who are familiar with yoga are also familiar with the body scan meditation, when the teacher leads the participants’ attention with a voice from one part of the body or sensation to another.
This is the simplest type of meditation, suitable for people without any experience in it.
For example, in meditation on the breath, you need to monitor the breath, and everything would be fine, but without proper training,
the mind constantly slips into thoughts and other distractions, and when it starts to work out, the mind gets bored, and the drowsiness mode turns on.
In metta meditation one has to first learn to evoke the feeling of metta, and without a teacher to really master this type of meditation, I don’t think it is possible.
In guided meditations, everything is much simpler, a peaceful voice, and sometimes different sounds-overtones, clearly guide the practice and prevent his mind from getting bored.
If the teacher also has experience in energy and tantric practices, then he adds elements of energy from qigong and other practices, controlling not only attention, but also the energy of consciousness.
The mind is calmed and the effect of meditation is achieved.
And although mindfulness meditation is considered a secular form of meditation, the relatively modern Buddhist monk Mahasi Sayadaw (1904-1982) is considered its creator.
First of all, it is the practice of being mindful of any sensory experiences that arise.
Unlike meditations with concentration on an object, in nouting, attention is not attached to something specific and remains in a “floating” state.
This practice can be done at home, at work, on the road, sitting, lying down, or walking.
To start, of course, is better at home, in “ideal” conditions for practice, where nothing distracts.
So, we close our eyes, let our attention float freely and simply observe its movements to thoughts, sensations, sounds, etc.
As soon as something appears in the field of perception, for example, itching in the leg, we focus on the sensation for a few seconds, “note” with a word to ourselves: “itches in the leg”, and again let go of attention to move freely.
The pace of the notes can be varied from 1–2 per second to 1–2 per 10 seconds. Sometimes the object of observation will rivet your attention for a longer time, in which case you can linger a little on the experience.
The practice of clearing the mind through self-observation. There are 2 key aspects of trainees in meditation: vipassana and samadhi, in this case we are not talking about the aspect of “vipassana”, but about the type of meditation.
We use a “free” variation of the most common version of vipassana according to Goenke.
In this meditation, the body is used as the object of observation.
Meditation with the object of focusing on chanting a mantra or prayer.
The strongest meditation for some psychotypes. We use this meditation also as a tool for programming and reprogramming ingrained attitudes.
Including for beginners to get involved in meditation and develop a habit.
Like many other types of meditation, this practice is done while sitting with your eyes closed. The practitioner repeats the mantra mentally, silently, over and over again throughout the session.
Sometimes this practice is combined with conscious breathing. In other exercises, the mantras are spoken aloud.
“By repeating the mantra, you create a mental vibration that allows you to move to deeper levels of consciousness.
Chanting a mantra helps you disconnect from thoughts by filling your mind so that you can slip into the gap between thoughts.
Zen meditation. It is practiced as focusing on the breath or as the practice of open, objectless awareness, as in Anapanasati meditation.
In our case, this is one and the same meditation with different degrees of concentration.
Some of the points are very conditional, but, in general, this is the basis of our approaches to teaching meditation and the best that we have come across on our own Path of searching for the ideal practice.
Transcendental Meditation ™ may be a special sort of Mantra Meditation introduced to the planet by Maharishi Mahesh in 1955.
within the late 1960s and early 1970s, Maharishi rose to fame as an educator of the Beatles, Beach Boys and other celebrities.
This form of meditation is practiced by many professionals round the world, and there’s an outsized body of research project demonstrating the advantages of the practice.
There are quite 600 scientific papers, a number of which I utilized in my research while writing my website. However,
there also are critics of Maharishi and his organization, and a few quite accusation of cult behavior and questionable practice in research.
Traditional yoga has many types of meditation. There are 7 steps in classical Yoga: ethical principles (yama and niyama), physical postures (asanas), breathing exercises (pranayama) and meditation techniques (pratyahara, dharana, dhyana, samadhi).
The practitioner focuses on one of the seven chakras of the body (“energy centers”), usually doing some visualizations and repeating certain mantras for each chakra (lamas, vam, ram, yam, ham, om). This is most often done at the heart chakra and third eye.
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