What are the Different Meditation Techniques?

How
To Become a Meditation Teacher?

Meditation is an approach to training the mind, similar to the way that

fitness is an approach to training the body. But many meditation
techniques exist — so how do you learn how to meditate?
“In Buddhist tradition, the word ‘meditation’ is equivalent to a word like
‘sports’
It’s extremely difficult for a beginner to sit for hours and think of nothing or
have an “empty mind.”
•BENEFITS OF MEDITATION
If relaxation is not the goal of meditation, it is often a result. In the 1970s,
Herbert Benson, MD, a researcher at Harvard University Medical School,
coined the term “relaxation response" after conducting research on people
who practiced transcendental meditation. The relaxation response, in
Benson’s words, is “an opposite, involuntary response that causes a
reduction in the activity of the sympathetic nervous system.”
Since then, studies on the relaxation response have documented the
following short-term benefits to the nervous system:

• Lower blood pressure

• Improved blood circulation
• Lower heart rate
• Less perspiration
• Slower respiratory rate
• Less anxiety
• Lower blood cortical levels
• More feelings of well-being
• Less stress
• Deeper relaxation

In Buddhist philosophy, the ultimate benefit of meditation is liberation of

the mind from attachment to things it cannot control, such as external
circumstances or strong internal emotions. The liberated or “enlightened”
practitioner no longer needlessly follows desires or clings to experiences,
but instead maintains a calm mind and sense of inner harmony.

HOW TO MEDITATE: SIMPLE MEDITATION FOR BEGINNERS

This meditation exercise is an excellent introduction to meditation
techniques.
1 Sit or lie comfortably. You may even want to invest in a meditation chair
or cushion.
2 Close your eyes. We recommend using one of our Cooling Eye Masks or
Restorative Eye Pillows if lying down.
3 Make no effort to control the breath; simply breathe naturally.
4 Focus your attention on the breath and on how the body moves with each
inhalation and exhalation. Notice the movement of your body as you
breathe. Observe your chest, shoulders, rib cage, and belly. Simply focus
your attention on your breath without controlling its pace or intensity. If
your mind wanders, return your focus back to your breath.

Now here we come to the different techniques -

•Different techniques :

People struggle most often to improve their mental well-being because it is

the most ambiguous and hardest to see tangible results.
Meditation is the best way to mentally reduce stress and develop an air of
peace and tranquility.
The following are our seven favorite types of meditation:

1. Transcendental Meditation (TM)

Maharishi, an advocate of Transcendental Meditation defines the purpose,
“The goal of Transcendental Meditation is the state of enlightenment. This
means we experience that inner calmness, that quiet state of least
excitation, even when we are dynamically busy.” In this Hindu tradition,
you sit in Lotus, internally chant a mantra, and focus on rising above the
negativity.
However, to effectively learn how to practice this form of meditation,
expert guidance is recommended. There is internet resources, classes, or
even meditation retreats to better learn this form of meditation.

•Zazen

Zazen is the heart of Zen Buddhist practice and literally translates to

“seated meditation.” This method is initially the easiest to engage in
because it relies on self-guidance, however, the lack of guidance can make it
difficult to progress in the future. Regardless, the mental benefits of Zazen
are vast because you aim to forget all judgmental thoughts, ideas, and
images.
After sitting in a comfortable position ensure that the back is completely
straight and you are centered. Breathing is an essential element of Zazen
and this position will allow the breath to deepen and enhance the
experience.
•Mindfulness
The final favourite method of meditation is mindfulness, which also comes
from the Buddhist tradition. The Buddhist term sati translates to
‘mindfulness’ and breathes life into the practice. Conjuring mindfulness is
essential in overcoming suffering and understanding natural wisdom. It is
all about acknowledging reality by letting the mind wander, accepting any
thoughts that come up, and understanding the present.
The practice is done by sitting with eyes closed, crossed legs, the back
straight, and attention placed on breathing in and out. For the period of
meditation, the individual focuses on his or her breathing, and when
wandering thoughts emerge, one returns to focusing on the object of
meditation, breathing. Research has found that a regimen of mindfulness
can reduce anxiety, depression, and perceived distress.
• Mantra Meditation (OM Meditation)
A mantra is a syllable or word, usually without any particular meaning, that
is repeated for the purpose of focusing your mind. It is not an affirmation
used to convince yourself of something.
Some meditation teachers insist that both the choice of word, and its
correct pronunciation, is very important, due to the “vibration” associated
to the sound and meaning, and that for this reason an initiation into it is
essential. Others say that the mantra itself is only a tool to focus the mind,
and the chosen word is completely irrelevant.
Mantras are used in Hindu traditions, Buddhist traditions (especially
Tibetan and “Pure Land” Buddhism), as well as in Jainism, Sikhism and
Daoism (Taoism). Some people call mantra meditation “om meditation”,
but that is just one of the mantras that can be used. A more devotion
oriented practice of mantras is called japa, and consists of repeating sacred
sounds (name of God) with love.

*How to do it
As most type of meditations, it is usually practiced sitting with spine erect,
and eyes closed. The practitioner then repeats the mantra in his mind,
silently, over and over again during the whole session.
Sometimes this practice is coupled with being aware of the breathing or
coordinating with it. In other exercises, the mantra is actually whispered
very lightly and softly, as an aid to concentration.
As you repeat the mantra, it creates a mental vibration that allows the mind
to experience deeper levels of awareness. As you meditate, the mantra
becomes increasingly abstract and indistinct, until you’re finally led into
the field of pure consciousness from which the vibration arose.
Repetition of the mantra helps you disconnect from the thoughts filling
your mind so that perhaps you may slip into the gap between thoughts. The
mantra is a tool to support your meditation practice. Mantras can be
viewed as ancient power words with subtle intentions that help us connect
to spirit, the source of everything in the universe.
Here are some of the most well-known mantras from the Hindu & Buddhist
traditions:
▪ om
▪ so-ham
▪ om namah shivaya
▪ om mani padme hum
▪ rama
▪ yam
▪ ham

• Anapanasati Meditation
Many yogis find that anapanasati, a form of meditation that focuses on the
breath, is a natural place to begin their sitting practice.
Anapanasati meditation was discovered by Buddha about 2500 years ago.
The goal of this meditation is to get knowledge and liberation through self
purification. This is very simple and effective method practicing
mindfulness of breath. Anapana means in and out breath and Sati means
mindfulness, awareness, so Anapanasati means Mindfulness of In and Out
Breathing.

There is no space for views and beliefs. The method follows the truth that is
manifested. The practice of this meditation gives us the knowledge about
how our mind and body works.

Mindfulness of In and Out Breathing

How mindfulness of in and out breathing practiced, how it is developed to

give great result?

Lets see the instructions Buddha gave for this practice to the monks.
Monk, having gone to the forest or to the shade of a tree, or to an empty
building, sits down folding his legs, keeping his body straight, and setting
mindfulness above mouth at the area of nostrils.

[1] He mindfully breathes in, mindfully breathes out.

[2] Breathing in long he observes he is breathing in long, breathing out long

he observes he is breathing out long, breathing in short he observes he is
breathing in short, breathing out short he observes he is breathing out
short.

[3] He trains himself to breathe in, observing the whole body

simultaneously with equanimity. He trains himself to breathe out,
observing the whole body simultaneously with equanimity.

[4] He trains himself to breathe in calming the body formations (kaya

sankhara), he trains himself to breathe out calming the body formation.”

• Chakra meditation
Just as there are 7 colors in the rainbow spectrum, 7 levels of
consciousness, 7 ages of man and 7 notes on the western scale, there are 7
major chakras in the human body. There are five chakras outside the body
that assist us in connecting to the universal field. The chakras are energy
centers, transformers and gates that connect the meridian lines and the
three auras surrounding the physical and subtle bodies. They are located
along the spine and up into the head and can be activated and balanced
with the chakra meditation outlined at the end of this article.
The 7 chakras in the human body sense the complete range of frequencies
entering a person’s personal energy field. They process and distribute
energy entering the auras and meridians transforming the frequencies into
different sensations; namely, emotion, thought and physical sensations.
This is done in the same way that the eye refracts light. Just as different
frequencies of light that enter the brain are interpreted by the brain as
different colors, the 7 chakras, by refracting subtle energy, break it down
into impressions that radiate and impact on a person.

-In traditional Hatha Yoga, the 7 cleansing bija mantras

associated with the chakras are:
• “LAM”- chakra 1 (root)
• “VAM”- chakra 2 (sacral/navel)
• “RAM”- chakra 3 (solar plexus)
• “YAM”- chakra 4 (heart)
• “HAM”- chakra 5 (throat)
• “OM”- chakra 6 (third eye/brow)
• “OM”- chakra 7 (crown)
You can read a brief, yet full explanation for each chakra below.

1. The Base (or Root Chakra)

Its colour is red and it is located at the perineum, base of your spine. It is the Chakra
closest to the earth. Its function is concerned with earthly grounding and physical
survival. This Chakra is associated with your legs, feet, bones, large intestine and
adrenal glands. It controls your fight or flight response. Blockage may manifest as
paranoia, fear, procrastination and defensiveness.

Chakra 2 – – The Sacral (or Navel Chakra)

Its colour is orange and it is located between the base of your spine and your navel. It is
associated with your lower abdomen, kidneys, bladder, circulatory system and your
reproductive organs and glands. It is concerned with emotion. This chakra represents
desire, pleasure, sexuality, procreation and creativity. Blockage may manifest as
emotional problems, compulsive or obsessive behaviour and sexual guilt.

Chakra 3 – The Solar Plexus

Its colour is yellow and it is located a few inches above the navel in the
solar plexus area. This chakra is concerned with your digestive system,
muscles, pancreas and adrenals. It is the seat of your emotional life.
Feelings of personal power, laughter, joy and anger are associated with this
centre. Your sensitivity, ambition and ability to achieve are stored here.
Blockage may manifest as anger, frustration, lack of direction or a sense of
victimisation.

Chakra 4 - The heart

Its colour is green and it is located within your heart. It is the centre of love,
compassion, harmony and peace. The Asians say that this is the house of
the soul. This Chakra is Associate with your lungs, heart, arms hands and
thymus gland. We fall in love through our heart Chakra, then that feeling of
unconditional love moves to the emotional centre commonly known as the
solar plexus. After that it moves into the sexual centre or Base Chakra
where strong feelings of attraction can be released. When these energies
move into the Base Chakra we may have the desire to marry and settle
down. Blockage can show itself as immune system, lung and heart
problems, or manifest as inhumanity, lack of compassion or unprincipled
behaviour.

Chakra 5. The Throat

Its colour is blue or turquoise and it is located within the throat. It is the
Chakra of communication, creativity, self-expression and judgement. It is
associated with your Neck, shoulders, arms, hands, thyroid and parathyroid
glands. It is concerned with the senses of inner and outer hearing, the
synthesising of ideas, healing, transformation and purification. Blockage
can show up as creative blocks, dishonesty or general problems in
communicating ones needs to others.

Chakra 6 – The Third Eye (or Brow Chakra)

Its colour is Indigo (a combination of red and blue). It is located at the
centre of your forehead at eye level or slightly above. This Chakra is used to
question the spiritual nature of our life. It is the Chakra of question,
perception and knowing. It is concerned with inner vision, intuition and
wisdom. Your dreams for this life and recollections of other lifetimes are
held in this Chakra. Blockage may manifest as problems like lack of
foresight, mental rigidity, ‘selective’ memory and depression.

Chakra 7 – The Crown

Its colour is violet and it is located at the top of your head. It is associated
with the cerebral cortex, central nervous system and the pituitary gland. It
is concerned with information, understanding, acceptance and bliss. It is
said to be your own place of connection to God, the Chakra of Divine
purpose and personal destiny. Blockage can manifest as psychological
problems.

Meditation is a transformational method that not only helps us relax but

also improves our general well-being. If you’re just beginning to meditate
or you’ve been wanting to learn, there are a variety of simple meditation
techniques you could start with. Learning how to meditate may seem like a
daunting task for beginners, but the basics are actually pretty
straightforward. To learn about meditation techniques for beginners,
follow our guided meditations for beginners through the “Mantra yoga”
meditation organisation.
We are happy to help you and to give you lot of opportunities in our
meditation course.

https://mantrayogameditation.org/meditation-teacher-training-rishikesh/

https://mantrayogameditation.org/meditation-teacher-training-india/