Documentos de Académico
Documentos de Profesional
Documentos de Cultura
What is meditation?
So that we are all on the same wave-length, lets begin at the very
beginning and look at what meditation is.
Meditation is a mental exercise that trains your mind to focus on one
or more elements. That is a very basic explanation of meditation. And
it is the universal constant between all meditation techniques.
When you meditate, you focus your mind on one or more things. Easy.
But also infinite. Because you can focus on anything.
There are as many meditation techniques as there are things to focus
on. You can focus on anything, so, by definition, you could meditate
on anything too.
Of course, even though you can meditate on anything, it would be a
waste of time meditating on most things.
So,
meditation is focusing on one or more things.
You could potentially meditate on anything.
There are only select things that are actually worth meditating on.
What makes an object worth meditating on is the affect it has on your
mind.
Certain elements and objects naturally produce certain responses in
your mind, and because of this, those things are worth meditating on.
For instance:
It is worth meditating on your breath because doing do relaxes your
mind and energises your body (and also does other things).
It is worth meditating on certain sounds (mantras) because these can
change brainwave frequency.
It is worth meditating on love and kindness because doing so actually
promotes love and kindness in your mind.
You may notice that these are all different types of meditation. There
are breathing meditations. There are mantra meditations. There is
Loving Kindness Meditation. And so on.
Different meditation techniques arise because there are different things
that are worth meditating on.
Essentially, every meditation technique can be defined as something
that is worth meditating on.
However, there are different ways of focusing on things.
You can focus on one single isolated thing.
You can focus on everything.
You can focus on a mental image (visualisation).
Writing for GoodLifeZen, Mary Zaksch says, To focus in meditation
means to pay soft attention to whatever you place in the centre of
awareness.
Because you can focus in different ways, you can also meditate in
different ways.
Psychologically speaking, the two core ways of focusing on
anything are:
Focused attention (isolating one or several things to meditate on).
Open monitoring (focusing on everything).
And because these are, psychologically speaking, the two core styles
of focusing, they are also the two core styles of meditation.
Lets take a look at these two core types of meditation.
When performing open awareness exercises, the mind works like the
light-bulb in your ceiling, spreading light (consciousness) in all
directions. In open awareness, attention is spread evenly across the
environment.
For instance, one of the best open awareness activities is to simply
gaze up at the sky, silence your mind, and let the day in. You should
feel as though you are not intentionally focusing on anything, but
rather that everything is entering your mind freely.
Open awareness benefits you in many ways
The open types of meditation are very liberating. They make you feel
free. 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.
I personally practice open meditation techniques early in the day. I find
this is a very good way to start the day positively and mindfully. Ill
practice an open meditation before sitting down to write. Its like Im
allowing the world to come to me while exercise and warming-up my
creative mind. By spending twenty minutes opening my mind and
boosting my creativity I ensure that my creative juices are flowing for
the whole day.
Thats just one of the benefits of open meditation.
The number one health benefit of these techniques is that they help
you to let go.
In cognitive psychology open awareness can be used to stop you
obsessing over one thing, or one thought, by opening the mind to the
fullness of existence.
4. Effortless Presence
As well as open monitoring and focused attention there is also
effortless presence.
A yoga practice, effortless presence means existing without effort, not
consciously directing your focus, just existing, as though empty but
aware. This is very similar to open monitoring and offers most of the
same benefits.
Just as there are lots of forms of Buddhism, there are lots of forms of
Buddhist meditation too.
In the classic language of Buddhism, meditation is referred to as
bhvan and jhna/dhyna.
Bhvan can be translated to mean Developing into existence.
Dhyna refers to the practice of focusing the mind, which is done
to achieve enlightenment.
5. Zazen:
Zazen comes from the tradition of Chinese Zen Buddhism, which
began in the 6th Century. 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, youve spent years running miles on
concrete roads you may struggle with the position, in which case
kneeling is fine). 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.
Zen-Buddhism.net states,
The practice of Zen meditation or Zazen is at the heart of the Zen
Buddhist experience. Originally called Dhyana in India, Zen meditation
is a very simple yet precise method of meditation, where the correct
posture is imperative.
6. 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. The word itself, Vipassana, is
Pali for clear seeing or insight.
In Vipassana meditation you focus your on breathing and extend non-
judgmental awareness to the inner workings of your mind. This
process helps you to achieve great understanding of yourself and of
the mind. 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 (anatt).
Read my full guide to Vipassana.
The Japanese kanji symbol for mindfulness
7. Mindfulness:
Mindfulness meditation is the single most popular type of meditation
technique. 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).
Writing for his blog WildMind.org, Bodhipaksa says,
My definition of mindfulness is very simple: Mindfulness is the gentle
effort to be continuously present with experience.
Because mindfulness has gone through such a process of evolution
there is actually some confusion as to precisely what the term means
today.
Different teachers will teach mindfulness in different ways. Some will
strictly state that mindfulness is mindfulness of breath only. Others will
say it is mindfulness of any aspect of the present moment.
The purpose of mindfulness is expressed in the Thich Nhat Hanh
quote If we are not fully ourselves, in the present moment, we lose
everything. It is about simply focusing on the present moment
experience.
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.
Read my full guide to Mindfulness
10. Dharana
In dharana meditation, we focus the mind and sight between the
eyebrows. This develops concentration. While focusing on this fixed
spot energy enters the mind. This energy gradually builds and the
focus intensifies, leading to meditation and the state called Samadhi, a
point of extreme concentration.
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. They are only aware of their own existence and the
object on which they are meditating. This creates a powerful sense of
oneness. 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.
There are many different types of meditation in
the Hindu system. Some of the most important
are:
11 . 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 worshiped 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.
It is believed that these mantras work via energy resonance. 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.
It is worth noting that mantras do not have to be used expressly for
worship or for specific ambitions. They can also be used for pure
relaxation. Indeed, mantras are one of the best entry points to
meditation. 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.
CHINESE MEDITATION
Chinese culture offers a slightly different view of meditation, which
comes in the forms of Taoist meditation and QiGong.
Daoism / Taoism was started by Lao Tzulov in the 5th Century BC. It
advocates living in harmony with the world, with nature, and with the
Taothe path that is mentioned in many Chinese philosophies and
religions.
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.
Daoist types of meditation focus on the creation and circulation of
energy, Qi, which promotes health, harmony, and unity of body,
mind and spirit.
In Chinese culture, Qi is the principle energy that gives life. Most
Chinese spiritualities and exercise involve the creation and circulation
of Qi.
In the West, Taoist meditation is practiced mostly as a tool for better
health and to improve longevity.
The most important Daoist meditations
14. Emptiness meditation.
In emptiness meditation the practitioner sits silently and empties the
mind of thoughts. This state of emptiness creates tranquility, allowing
the body and mind to repair themselves and to restore Qi.
15. Zhuangi (Breathing meditation)
Daoists call breathing meditations Zhuangi and believe that this type
of meditation unifies the mind and qi.
In the Tao Te Ching, the sacred Taoist text, Lao Tzu instructs the
practitioner to practice Zhuangi by focusing on vital breath until it is
supremely soft. Further instruction is given on a relic that was found
bearing the following instructions:
To circulate the Vital Breath:
Breathe deeply, then it will collect.
When it is collected, it will expand.
When it expands, it will descend.
When it descends, it will become stable.
When it is stable, it will be regular.
When it is regular, it will sprout.
When it sprouts, it will grow.
When it grows, it will recede.
When it recedes, it will become heavenly.
The dynamism of Heaven is revealed in the ascending;
The dynamism of Earth is revealed in the descending.
Follow this and you will live; oppose it and you will die.
16 . Inner observation
In this type of meditation the practitioner visualises the inside of their
body and mind, including their organs, inner deities, thoughts, and qi.
This inner visualising is said to develop the knowledge and
understanding of ones own nature.
17. QiGong:
A highly popular exercise in China, the word QiGong can be translated
from Chinese to mean life energy cultivation. As with most Chinese
meditation techniques, QiGong is about creating and circulating Qi
around the body and mind.
QiGong originates from Chinese Buddhism and Taoism, where it is
taught as part of spiritual and religious practice. In the West it is
currently growing in popularity Many health organisations advocate
practicing QiGong for the alleviation of arthritis and other health
complications. Many spas and gyms run basic QiGong classes that
teach a part of the overall QiGong system.
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. Each exercise and technique offers different
spiritual and health benefits and all have a specific reason for being.
That said, you certainly dont need to know the precise details of all
the moves just to get started. You can readily pick up a QiGong DVD
and enjoy a tremendously relaxing routine. And so are these relaxing
techniques. Take a look.
Read my complete guide to Taoist techniques.
4) CHRISTIAN MEDITATION
Christians use meditation for a different purpose to Hindus, Buddhist,
Jainists and Daoists.
In the East meditation is about purifying the mind, transcending the
self, and achieving enlightenment and oneness.
The largest Western religion, Christianity, does things a little
differently, albeit with somewhat similar results.
Christians practice different types of meditation techniques primarily
as a way to be closer to God and to understand the bible better. One
of the most popular meditation exercises for Christians is to take a
passage of the bible and to meditate on it contemplatively. This is
calming and can certainly have many positive results like developing
depth of character and positive traits.
All About God tells us,
Christian meditation is rooted in the Bible. In fact, the Bible commands
us to meditate. In Joshua 1:8, God says to meditate on His word day
and night so we will obey it. The psalmist says his delight is in the law
of the Lord, and in His law he meditates day and night (Psalm 1:2).
Actually, the Bible mentions meditate or meditation 20 times.
Guided meditations are now one of the absolute most popular types of
meditation. Simply hit up Youtube and youll find thousands of free
guided meditations (though I have to say they vary greatly in quality).
Part of the reason why visualisations have become so popular in the
West is because they are so easy. What could be easier than lying
back, closing your eyes and listening to someone reading a relaxing
meditation script?
But the ironic thing is that the very fact that guided meditations are
easy makes them less effective than most other meditation
techniques. Theres no focusing of the mind, theres no discipline,
theres no effort
The mind is like a muscle. To grow strong it needs to be exercised.
Guided meditation can relax the mind, but it is not truly exercise,
so it wont make the mind much stronger.
Thats not to say that there arent certain benefits of visualisations.
Professional athletes use visualisations in their training to prepare
themselves. Stressed businessmen use visualisations to relax their
minds after a hard days work. I personally have used visualisation to
quit smoking years ago and also when preparing for stage shows. And
Ive given visualisations to many people who either wanted to be
taught to think of something in a different light or to prepare for
something they were stressed about (exams, for instance).
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.
Types of Guided Meditation
20. Body scans
Body scans are one of the most important types of guided meditation.
Body scans arer a good way to become mindful of your body. This is
one type of visualisation meditation that I personally do advocate. The
technique involves passing your focus around your body. This
heightens the mind body connection and is a great way to get back in
touch with your body. If, for instance, youre 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.
21. Affirmations
Another popular type of guided meditation is Affirmations. These
involve reciting a positive message in your mind while seeing a certain
image. I once taught an affirmation to a lady who was dealing with an
alcoholic husband. She was fighting to preserve her inner peace (well,
her sanity, as she called it). I taught her to use the affirmation
Calming, letting go while visualising stress dripping off of her body
like beads of water. This simple technique gave her a way to
essentially teach her own mind to let go of the stress, helping her to
relax.
22. Binaural Beats
In 1839, physicist Heinrich Wilhelm Dove created Binaural Beats, yet
another type of guided meditation technique. Dove learnt that when
two different frequencies of sound are put into each ear the brain
detects phrase variation. This leads the brain to try and reconcile the
difference between the frequencies. 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.
Be Brain Fit has an excellent introduction to Binauaural Beats. They tell
us, The use of binaural beats sound technology is an easy shortcut to
achieve a meditative state of consciousness.
24. Nataraj
One of Oshos most popular dynamic meditation techniques is
Nataraj, a dance meditation.
Nataraj is the energy of dance. This is dance as a total meditation,
where all inner division disappears and a subtle, relaxed awareness
remains, says the official Osho website. Forget the dancer, the
center of the ego; become the dance. That is the meditation. Dance so
deeply that you forget completely that you are dancing and begin to
feel that you are the dance. The division must disappear; then it
becomes a meditation.
Read my complete guide to Dance pratices.
Dynamic meditation can be lumped together with similar techniques
that incorporate movements.
In dojos throughout Japan, for instance, you can find citizens
practicing the following types of meditation:
25. Katsugen und. This is a a Seitai exercise that helps you to let go
of conscious control of the body. When you do this you enter a state in
which the body can heal itself.