Probably you have read a lot about the meditation and the benefits from it. It is a Buddhist technique that helps the person to relax and feel better. There are 4 types of meditation which can help you relax and enjoy in life.
- Buddhist Meditation – Zazen
The Zazen meditation has its roots in the Chinese Zen Buddhism and the meaning is “seated Zen” or “seated meditation”, but in Japanese. Its tradition comes from the 6th century and similar techniques are practiced in the Rinzai school of Zen in Japan and Korea.
How to do it?
- It is done seated on the floor or a cushion. The position can be lotus or half lotus, but it is not necessary and is hardly practiced like this;
- the most important thing is to keep the back straight and keeping the mouth and eyes shut;
- put the focus on the breathing; every time you inhale count 1, and continue until 10; if you get interrupted or get distracted start counting again;
- it is a type of Effortless Presence Meditation, the person is not doing anything but sitting and analyzing the thoughts;
- “shikantaza” – or “just sitting” where the person is not using any object of meditation, remains as much as possible in the current position and moment;
You can practice this technique with finding a lot of information in the Internet. The most important thing to remember is to keep the right posture.
- Vipassana Meditation
Vipassana meditation means “inside” or “clear seeing” and it dates from the 6th century BC. It is a Buddhist technique and was popularized by S.N. Goenka and the Vipassana movement.
How to do it?
- first start with mindfulness of breath and then continue with focusing your attention on some thought; this is used to stabilize the mind and access concentration;
- then it is developed a “clear insight” on the body sensations and mental phenomena;
- every moment is observed without paying attention to anything else;
- the position is sitting on the floor with the legs crossed and the straight back; also a chair can be used but not to be near the back;
- achieve breathing awareness and develop concentration through “samatha”;
- here you are focusing the attention from one moment to another, parallel with your breath;
- you will feel the sensations of moving your abdomen and the air passing through your nostrils;
- thoughts and sensations are kept as “background noise”, while the main focus is on the breathing;
- if something drives your attention away, you should focus on that and this technique is called “nothing”;
- it mainly prevents you to get distracted by other thoughts and keeps you focused on one object of meditation;
- Mindfulness Meditation
It is a similar technique as Vipassana, but had an influence from the other Buddhist techniques like Thich Nhat Hanh – Vietnamese and is an adaptation from the traditional meditation techniques. “Mindfulness” can be translated as “sati” and “mindfulness of breathin” as “Anapanasati”. These are Western translations for the name of the technique. The most influence from the Western parts had John Kabat ZInn, who developed a Mindfulness Stress Reduction Program in 1979 and since then it has been used in many hospitals and clinics.
How to do it?
- It is focusing on the present moment, without paying attention to any thoughts, sensations or feelings;
- the position is sitting straight on the floor, cushion or chair with the back unsupported;
- pay attention to the breathing; when you inhale be aware that you are breathing in and remember the feeling; when you breath out focus on the length of the breathing process;
- it means you are paying attention at the current moment – how you speak, if you are speaking; how you think, if you are thinking; what you talk- if you are talking;
- redirect your attention always on the breathing and the current moment;
- be aware what is going on without losing yourself with anything that comes;
- be aware how different the mind and the body feel after the meditation is done;
- Loving Kindness Meditation (Metta Meditation)
The name of the meditation type comes from the Pali word Metta which means kindness and good will. Comes from the Buddhist tradition and is linked with the Tibetan one and Theravada. “Compassion meditation” shows contemporary the effects of the meditation technique. The main focus of the technique is: have empathy for others, show compassion and positive thoughts, love yourself more, the feeling of your purpose in life increases, you will become more competent.
How to do it?
- sitting position, closed eyes, fulfill the heart with feelings of kindness and generosity;
- the focus is sending positive energy to others by thinking of them and their state; sending love; visualizing their current situation or suffering;
- developing a feeling of wishing well to everyone;