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Meditation Techniques, Types and Practice – A Comprehensive Guide

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Best Meditation Techniques, Types & Practice

Guide to Meditation Practice & Types of Meditation

There are as many types of meditation techniques as there are wonderful flavors of ice cream.  This allows each person to find a flavor that is delicious to them.  This article is the combined result of the 3 part series “Comprehensive Guide to the World of Meditation Practice”.  I created this one article out of those three to provide a single document which one can refer to for an introduction to all the important meditation techniques and types available.  This article provides this overview of all the significant meditation techniques and hopefully this will help you find the style that is sweetest to you.

Some meditation styles suit those of an intellectual disposition, while others are more attractive to those who prefer the path of love and surrender.  Still others, with an active approach to life, may like the meditation techniques involving movement, while those with a strong mind would enjoy the approach of thought, mantra, visualization or concentration.  Overall, there are several broad categories under which we can capture most of these different meditation practices and this article will explore each of these types of meditation techniques.

Meditation Techniques

1. Insight Meditation Techniques: 

These are the meditations of choice for the Gyan Yogis or those drawn to the intellectual path.  It incorporates the advanced meditation techniques from the Zen school of Buddhism, the Advaita Vedanta school of Hinduism, certain schools of Western Religions among others.

  1. WHO AM I Meditation Technique:  This technique comes from the school of Advaita Vedanta (Non-Dualism / End of Knowledge).  The meditation was popularized by Shri Ramana Maharishi and is based on negation of the false self in order to realize one’s True Nature.  Here is an example of my experience with WHO AM I Meditation Practice.
  2. Koan Meditation Technique:  These meditations come from the Zen School of Buddhism and are designed to break down the ordinary pattern of conceptual, dualistic thinking.  By breaking down the interference created by the thinking mechanism the practitioner is brought to confront the non-dual reality of “what is” directly and thus Awaken.
  3. Contemplation Meditation Technique:  These meditations utilize introspection, self-study, reflection, study of spiritual texts and contemplation to cut through the layers of false conditioning and false understanding that deludes the mind.  These meditations have their roots in many Western Religions and are also a part of Eastern philosophies.
  4. Silent Mind Meditation Technique:  This meditation technique is my contribution to this category and it involves directly perceiving the fact of what is by acute observation of the thinking process.  This is the flavor that I enjoy best and I have explained it in detail in the The Silent Mind Meditations, which are part of the Silent Mind Meditation Program.  These meditations are an extension of the teachings of Jiddu Krishnamurti.

2. Sound (Mantra) & Thought Meditation Techniques: 

The meditations that fall under this category use the science of sound and thought vibrations (Naad Yoga), along with rhythm and music (Laya Yoga) to purify the heart and mind.  These meditations have a wide range of applications, from bestowing Enlightenment, to improving health, wealth, happiness, peace etc…

  1. Mantra Japa Meditation Technique:  This meditation method uses the repetition of a mantra (a particular sound, word or phrase) verbally or mentally to create the necessary conditions for purification, refinement or expansion to take place.  Mantras are essentially keys which allow one to tune into the individual energy field or tune into the Universal Energy field to produce certain desired results.  Here is an example of using OM Mantra to activate the Third Eye Chakra.
  2. Rhythm Meditation Technique: This form of meditation uses the combination of rhythm, chanting, music and breath to calibrate and perfect the system.  The excellent Three Step Rhythmic Breathing (3srb) meditation technique of Sage Pantanjali and many Kundalini Yoga meditations fall under this category, among others.
  3. Meditation via Song:  Most of the meditations from the path of Devotion (Bhakti Yoga) and Love, designed to dissolve the ego belong in this category.  This is a path most dear to those who are emotional in nature and feel a deep love for the divine.  Christianity, Gospel, Sufi Meditations, Hare Krishna Meditations, Kirtans and Bhajans are some examples of techniques in this category.
  4. Meditation via Prayer: All religions have meditations involving prayer and worship.  This may be the most practiced form of meditation.
  5. Thought Power Meditation Technique:  The power of thought is becoming well recognized world over and many of the ancient Eastern techniques using this science are starting to gain popularity in the West now as well.  Meditations that use the power of intention, law of attraction, desire manifestation, self-hypnosis, positive thinking, laughter as meditation, etc. belong in this category.  These meditations can be useful to everyone.
  6. Feeling and Emotion Meditation Technique: In these meditations one uses the combined power of feelings and attitude to produce the desired affects.  This type of meditation technique is usually combined with and is a part of other types of meditations, but can be done independently as well.  Meditation such as Zen’s Loving Kindness, Osho’s crying meditation and many meditations which deal with maintaining an attitude of surrender, giving, gratitude, forgiveness etc, fall under this category.

3. Concentration and Visualization Meditation Techniques: 

These are probably the most common and well know of all the meditations and often meditation is defined by these kind of meditations exclusively.  They are closely related to the Insight Meditation Techniques with the difference being that Insight Meditation Techniques utilize the active application of intelligence and discernment, while the Concentration Meditation techniques use the power of focused attention to a greater degree.  To some extent these meditations lay the groundwork for the Insight Meditations which need a high degree of concentration as a prerequisite to being effective.

  1. Breath Meditation Technique (Zazen):  The heart of Zen Meditation is Zazen, the meditation of the Buddha.  In this meditation awareness and concentration are brought to the breathing process to help build mastery over the mind and free the system from dualistic thinking.  An in-depth look of this meditation can be found in the popular article Zen Meditation Technique (Zazen) – Free Book of Guided Meditations.  Another breath based meditation is Vipassana.  In Vipassana one extends one’s awareness from one’s breath, to the body and the sensations that rise and fall within it.  The objective being to have insight into the workings of the mind through self-observation.  This form of meditation is also called Insight Meditation as it helps one develop insight into the true nature of things.
  2. Concentration Meditation Technique: There are many meditations that utilize an external object as a focus point for the mind.  Zazen/Vipassana belong in this sections as well, but due to their widespread use I mentioned them separately.  The objects of focus can be anything from a point on the ceiling, to a flower, to external sounds in the environment.  These meditations all develop focus, concentration, self knowledge, calmness and the witnessing consciousness.  Their ultimate objective, though, is to have the meditator finally drop the object of concentration and encounter the non-dual nature of Reality directly.  Some examples of these meditations can be found in the following articles: Sound Awareness Meditation Technique and candle flame gazing (Trataka) as described in Brain Development and Enlightenment – Awaken the Senses.
  3. Visualization Meditation Technique: This meditation technique is suitable for those who are creative and perceptive.  In this technique the meditator uses visualization techniques to produce the desired results.  These can range from simply moving awareness to various areas of the body, to visualizing internal flows of light, to imagining mental places etc.  Many internal Chakra Meditations, Kriya Yoga Meditations, Kundalini Yoga Meditations, Yantra (geometric shapes) Meditations fall under this category.  In additions meditations on the image of God, visualizing places of power or peace, etc, belong in this category as well.
  4. Mindfulness Meditation: This is a wonderful meditation technique and one that can be practiced throughout the day.  Mindfulness meditation means to have moment to moment flowing awareness of your physical, emotional and mental activities.  In other words, to be aware of what is transpiring in the here and now.  This is ultimately the goal of all meditation — to awaken you to the present.  Others definitions of this meditation are J. Krishnamurti’s Chioceless Awareness, Osho’s Double Pointed Awareness, Gurdjieff’s Self-Remembrance and S. N. Tavaria’s Awareness of the Divine Fragment.  An article demonstrating this meditation technique in action is The True Meaning of Laziness.

4. Body Meditation Techniques: 

These meditations and practices may suit those inclined to physical activity, but as you will see from the list below there are meditation techniques using the body which can easily by enjoyed by all.  In addition, the meditations of this type almost all have the added benefit of keeping us fit and healthy.

  1. Yoga as Meditation: All forms of physical yoga are meant to be done with full awareness of the postures and movements.  In addition breath is combined with the movements and poses to help open up the energy channels and free the system from the debris of the past.  There is no prerequisite for the practice of Yoga, such as flexibility or diet, and all can benefit from the blessings this ancient and powerful technique bestows.
  2. Walking Meditation Technique:  This form of meditation should not be underestimated.  It is really a treasure.  In Zen, walking meditation has been formalized and is called “Kinhin”.  There are many styles of walking meditation, but for all these styles, awareness is a key component.  In walking meditation you can either be fully tuned it to the physical process of walking, or you can be fully aware of the environment, either inner or outer, as you just walk.  It either case, the objective is be in the present moment as best you can.
  3. Dance Meditation Technique:  The only prerequisite to Meditation by dance is that you are alive.  The range of this meditation done via this technique is quite remarkable.  There is the Dervish dancing of the Sufi mystics, the Dance Meditation of Master Gurdjieff, Osho’s famous meditations using dance and movement, Lord Shiva’s Cosmic Dance — the Tandon and the list goes on and on.  Dance Meditation is not only for celebrating life, but is a valid and powerful method to build awareness, induce catharsis and encounter Reality.  An article that gives my experience with dance meditation technique is My Time at on Osho Retreat when my Body Disappeared.
  4. The Martial Arts as Meditation:  “Grasshopper… life is a dream within a dream.”  For those of us who grew up watching the TV show “Kung Fu” know well the intimate relationship between the martial arts and meditation.  Zen Archery, Tai Chi, Qi Gong, and other related techniques all belong here in this category.  Common to all these techniques is understanding the intimate connection between the breath, the life-force it contains (Qi, Chi, Prana), the mind and the concept of Oneness.
  5. Sex as Meditation (Left hand of Tantra): No I did not forget this most profound, yet very misunderstood, type of meditation.  Tantra and tantric sex have been gaining notoriety over the past few decades as spirituality, tantra yoga and enlightenment have moved into the mainstream, where now most aspirants are married and sexually active.  This meditation technique requires first the disciplining of the mind and control over one’s passions.  Then one can learn the techniques of vajroli and sahajoli along with the various bandhas (body locks) and yoga asanas which help to maintain the height of sexual charge and the use of that energy to activate the higher centers.  This method of meditation is indeed wonderful and if two like minded people come together for its practice, for the right purpose, it can provide a powerful and potent vehicle for the attainment of enlightenment.

So there you have it.  All the main flavors of ice cream available to satiate your meditative appetite.  Most important thing for you to do is indulge.  Your soul craves meditation like children crave ice cream, so go ahead and take a bite — I promise, you will absolutely get addicted and it will be the most beneficial addiction you can ever have.

Internet Resources for Meditation:

Yoga Meditation Tips:  There are many positive benefits and advantages which come from Yoga Meditations; however it is important to understand the basics of the activity before becoming involved in it.

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Free Advanced Meditation Workshop | Advanced Meditation Class

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I have launched free online meditation and yoga classes on our Facebook Mastery of Meditation and Yoga Page.  These workshops and classes will not just include teachings and instructions, but will also be full sessions where we will practice together to expand and deepen our practice.  You will find below the video of the recent Advanced Meditation Workshop which was enjoyed and appreciated by many participants.

The vast Benefits of Meditation and Yoga are well proven, and whether you are trying to improve your physical, mental or emotional well-being, these workshops will be very useful for all.  Of course, the final and ultimate objective for these spiritual sciences is Enlightenment, and that will remain a central focus of the classes as well.

So regardless if you are trying to lose weight, get fit, de-stress, find happiness, develop mental focus or are looking to discover the True Nature of Reality, I invite you to join us for these free classes and session.

The video below is of an Advanced Meditation Workshop.  This is not for beginners as much as it is for advanced practitioners.  It is geared to silencing the mind of all thoughts and transporting one into the One Reality that lies beyond time, space and self.

If you have never exposed yourself to such types of meditation, I do invite you to try.  Especially if you have a calling from within for spatiality and Enlightenment.  This approach is the most direct and decisive.

The technique itself is not complex, but the practice requires a great deal of intensity and focus.  The necessary intelligence and awareness for the meditation to “work” comes on it’s own accord, so no need to worry about that.

Advanced Meditation Workshop | Free Online Meditation & Yoga Classes on Facebook

Direct YouTube Link –>https://youtu.be/wwarODMmvWo

 

This advanced meditation workshop includes using a Pranayama (Yoga Breathing Exercise) to first settle the mind down, then encourages use of a Stage 1 meditation, before penetrating the mind using a Stage 3 meditation technique.

The core purpose of this meditation is to extinguish psychological time completely so timelessness and the Reality beyond can be entered into.

The meditation requires attacking the thinking mind with lightning quick awareness and razor sharp intelligence so as to see and comprehends thoughts in motion from moment to moment.

Please don’t give up too easily when practicing such advanced techniques.  Give yourself an opportunity to learn and master them, these meditations lead to the greatest treasures in life.

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What is Meditation Really?

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Here is another great article on meditation by guest author Tom Von Deck.  Previously Tom wrote about Managing Stress in the Workplace with Meditation, and today’s article is a deep dive into what is meditation fundamentally and what are the various types of meditation you can practice.   

Tom is a widely respected meditation teacher who also practices Kriya Yoga, Reiki, ThetaHealing, Qigong and more.  He is known for his expertise in workplace meditation training and is the author of Oceanic Mind.  You can find more information on meditation and his teachings on http://www.deepermeditation.net/.

If you would like to be a guest author on Master of Meditation and Yoga, please email me at anmol@anmolmehta.com.

Meditation Reality

What is Meditation, Really? Breaking It Down.

By

Tom Von Deck 

There are tons of different meditation techniques all over the internet. You’ve probably found some in books, videos and websites such as this one. It can be hard to determine which technique is right for you because they all seem so different. If you want to find the meditation technique that you are most compatible with, it’s important to understand all of its components.

So, what is meditation? Let’s break it down.

Some of the variables in meditation include:

  1. Object of focus
  2. Warm ups for preparing the mind and body for meditation
  3. The methods for integrating meditation into daily life

Object of Focus in Meditation:

An object of focus is what you are paying attention to during your meditation. It can be a word, a phrase, the breath, a visualized object, a camp fire, a body sensation and many other things. You can choose an object that is devotional such as the phrase Om Namah Shivaya, the Shiva mantra. Many people also choose secular objects like the silently repeated nonsensical word they learned in TM or the feeling of the breath as it enters and leaves the nostrils.

Meditation objects are usually repetitive like a mantra or constant like a visualization of a waterfall or tree. Some are roving like the body scan meditation in which you are calmly observing the sensations in one body part at a time.

Meditation is the art of falling in love. There is not one woman who is right for every man. There is also not one meditation object that is right for everyone. You need to have an object that you can fall in love with, relax into and merge with.

Concentration meditation works primarily with the object of focus. When the mind wanders, you simply bring the attention back to the object without judgment. However, most meditation techniques add another component. It’s called mindfulness, also known as insight or Vipassana.

Mindfulness is the art of being present with experience as it arises into consciousness. Thoughts, emotions and body sensations are all processes happening in the moment. When the mind gets distracted from the meditation object, you impartially take note of what’s going on. You can use the word “thinking” or “anger” if it helps you to register the experience better. It is as if you are the sky and these processes are the clouds. You are the vast ocean and they are the waves, just rising and falling.

After taking note, you bring your attention back to the object of focus.

The main benefit of mindfulness is equanimity. The ego pushes away uncomfortable experience and clings to comfortable experience. When uncomfortable, it restricts the breath so as not to feel something. Mindfulness trains you to gradually make friends with experience so that you are living life more fully and compassionately in all situations.

As you make friends with all of life’s experiences, you become more ocean-like. Calm observation of the processes happening within gradually awakens you to your true self, the place where true happiness exists. The Ocean is deep and still. A storm can only disturb the waves.

Meditation Warm-up Methods

Almost every meditation technique has some type of warm up strategy. In guided meditations, you’ve probably heard the words, “relax and take a few deep breaths.” This is a method for preparing the mind and body for a more profound meditation session. The activities you learn in yoga classes were designed to make meditation easier, regardless of the reasons people do yoga. In some Qigong practices, grounding practices such as body wiping and joint limbering are common. Some contemplative Christians read scripture to get in the mood. Buddhists may use lovingkindness prayers or visualizations.

There is a whole science to sequencing warm ups, and there are ways to design these strategies yourself using methods you are most compatible with. They vary in complexity. Some yoga classes may start off with stretching and more dynamic and physical exercises and then go into breathing exercises before a few minutes of deep relaxation at the end of class. Qigong sequences can also be complex, and there’s often a rhyme and reason to it. If you’re just reciting a prayer of gratitude, then it’s a lot simpler.

Integrating Meditation Into Your Life

An integration strategy is your plan for integrating meditation into daily life. There’s a reason Muslims pray five times per day as a group. Buddhist may try to pay attention to thoughts happening within and become that impartial observer throughout the day. An office worker may pray for peace during the 20 second elevator rides or during traffic stops. Some folks take stretch breaks and do office yoga to anchor themselves back in their bodies.

Calming, grounding and centering activities in small intervals add up to huge results. This is true even if you feel no immediate effects. The process occurs below the level of consciousness and creates a snowball effect. Eventually, you have a “quantum leap” of peace and increased energy. This makes it much easier to do your formal meditation practice. They go hand in hand as they both feed on each other. Find a few calming exercises to try for 30 seconds to 5 minutes out of each hour and/or during brief times of inactivity. It really works.

The “what is meditation” question is a very complex one because meditation is such a profound and multifaceted inner process. Hopefully this made it simpler to understand so that you can experiment much more consciously.

Tom Von Deck is a corporate meditation trainer, speaker and author of Oceanic Mind – The Deeper Meditation Training Course. He specializes in making meditation a much easier process for busy people from all backgrounds. Visit Tom’s website at www.deepermeditation.net or take a look at  Oceanic Mind on Kindle.

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About Incredible Meditation Experiences

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About Meditation

About Meditation States

Meditation is the doorway to the infinite and those who have a serious meditation practice, inevitably enjoy glimpses of True Reality and the benefits that such encounters bestow.  Some who evolve to the highest human potential, even find themselves established and operating from the One Source and become a reflection of the bliss, joy and love, which are attributes of this dimension.  Along the way to these great heights, there are many amazing experiences the meditator has, and this series is going to be about such meditation experiences.

There are many interesting aspects about meditation experiences.  Some can be extraordinary and life transforming, but others can also be scary or painful.  Some states and experiences are unique to the individual, while others are quite common and felt by many.  They can involve all the senses, being full of light, sounds and pleasure, and they can also involve involuntary movements and even speech.  Sometimes the experiences can bring insight and clarity, while sometimes they can be beyond comprehension and description.  So as you can see the range of meditation experiences can indeed be vast.

Incredible Meditation

As this blog is all about meditation and yoga, a lot of readers share their meditation and spiritual experiences with me.  In addition, having been a meditator for many decades now, many experiences and states have crossed my consciousness.  So in this series, I will share with all of you these experiences and states.

Reasons Behind the About Meditation Experiences Series

There are 3 primary reasons for compiling these experiences.  Of course it is very interesting to read about the mind blowing things one can experience during meditation, but that is not the main reason for undertaking this task.  I feel that such experiences can be inspiring to others and motivate them in their own meditation practice.  Also, most of these experiences are full of tremendous insight into the true nature of reality and that wisdom can be shared with you in this series.  And finally, meditation states and experiences can sometimes be overwhelming, painful and even scary, and knowing that others are also going through similar challenges, can be comforting and helpful in encouraging you to go further and deeper.

In the last part of this series I will create a full list about the different types of meditation experiences and states, and in this first part of this series, I want to share with you an experience about Kundalini Energy and how it might manifest in you during meditation.

Anmol’s Meditation Journal

(I actually don’t have the date for this entry, but my guess is that it was a few years ago).

About Experiencing Kundalini During Meditation:

Today as I sat for some afternoon meditation the following transpired.

The inspiration to meditate resulted from listening to some beautiful music and a quiet afternoon.  Both conspiring to inspire.

As I sat, a few minutes in, the beautiful insight of being open and simple began to blossom.  To be open, to be simple, just like a clear blue sky with no clouds.  This thought and subsequent understanding began to take hold and on that I meditated.

As the meditation continued, my understanding deepened and I strove to apply this understanding in the now (being completely simple and innocent at the deepest possible levels of thought and mind).

That’s when my body began to shake.  Slowly at first and then vigorously.  The shaking began in the legs and went up from there.  Subsequently, my back began to both stiffen and straighten. My torso and posture became fully erect and then I felt a terrible burning in my lower back region.

The burning was very intense and seemed to be moving up my back.  I strove to handle the immense energy and heat, and felt like I would explode.  I could only handle it for a short time and then I relaxed once again.  I guess that energy is what is called the Kundalini.  It will take incredible character to release it fully.

My pranam to Lord Shiva.

Lessons Learned from Meditation Entry:

There are many worthwhile tidbits of information in the experience above that I would like to highlight a few for your benefit.

1. Inspiration for Meditation:

As you can see my inspiration to sit for meditation, came from simply enjoying some beautiful music.  So if you surround yourself with things that inspire you towards infinity, you will find yourself being called upon to meditate and practice.  Such inspiration could come from any source that works for you.  Be that books, people, nature, etc.

2. Slow Down in Life:

Being inspired to meditate is one thing, having the time to do it is another.  If you are so busy that you can’t find the time for meditation, you will miss the best part of life.  In my case above, I was blessed to have a quiet afternoon, which allowed for me to meditate spontaneously when the inspiration struck.  So try to simplify your lives and make room for spontaneous living and spiritual work.

3. About Kundalini During Meditation:

One often associates Kundalini with yoga practice, but Kundalini is also often experienced by meditators, as I described above.  Don’t let such experiences scare you away.  Instead, focus on being healthy and fit, so you have a body capable of dealing with the power of such energy.  Such health and fitness will give you the confidence to explore these intense events more deeply.

For those interested in Kundalini during meditation, I suggest reading the following article – Kundalini Meditation | Power of the Energy.

4. Keep a Meditation Journal:

I also want to suggest to all of you to keep a meditation journal, where you can note down your experiences after your meditation or yoga practice.  This journal will not just chart your journey and be a treasure for you when you look back on it, but keeping a journal can also be very helpful in giving you more insight and clarity into your mind and heart.

About Meditation Experiences Summary:

If you have experienced altered states of consciousness or anything else interesting during meditation, please do share it with us in the comments section below.  As I mentioned in this series I will be compiling a list of such experiences and your input will help in this task.

For those who want to learn more about meditation, I suggest starting your own practice using the free online class below.

Beginner’s Meditation Course

Also useful will be the How to Meditate article.

For those interested in taking their meditation to the highest level, here is a free advanced meditation course for you.

Advanced Meditation Course

If you enjoy this or any other article on Mastery of Meditation and Yoga, please share it with your friends via Facebook, Twitter, Email, etc.  I appreciate your support.

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All About Mahasi Meditation Retreats

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About Mahasi Meditation

Mahasi Meditation Retreats

The world of meditation and spiritual growth is simply delightful, and for those interested to learn about meditation there is so much wisdom out there just waiting for you.  Today, guest author Axel Gjertsen, will bring some of that wisdom to you in his article below, which is about Mahasi Meditation and Mahasi Meditation Retreats.  This article might be just what someone needs in order to start their meditation practice or deepen their work.  It is always great to learn about all the different types of meditation that people practice around the globe and you will find much more of such information on Axel’s great meditation site Axel G.

If you would like to be a guest author on Mastery of Meditation and Yoga, please email me at anmol@anmolmehta.com.

Mahasi Meditation

Mahasi Meditation Retreat

By

Axel Gjertsen

This is the second part in a series of two posts about popular retreat centers around the world. Here is a link to the first article called Goenka Meditation Retreat Centers.

In this post, we’ll take a look at Mahasi meditation retreats, which not unlike Goenka meditation stems from a Burmese tradition of vipassana. As you already know, vipassana is a Pali word for insight meditation (more information on vipassana in the following article – Vipassana Meditation Technique and Benefits).

There are Mahasi centers and monasteries in many countries around the world. In addition, several vipassana centers invite Mahasi teachers to lead retreats on their premises. So, you shouldn’t have any problem to locate a retreat within a reasonable distance from your home.

The Founder Mahasi Sayadaw U Sobhana

Burma is a Buddhist country in Southeast Asia with a long tradition of meditation practice. The founder of the Mahasi tradition was called Mahasi Sayadaw U Sobhana.

It’s still quite common that young boys in Buddhist countries ordain as junior monks. Mahasi Sayadaw became a monk at 12 and remained in robes until he passed away in 1982, at the age of 78.

He developed his own style of insight meditation and established centers in a number of countries, especially round Southeast Asia. Mahasi Sayadaw was a respected meditation master who’s clear teachings have inspired millions of meditators around the world.

About Mahasi Meditation Technique

The Mahasi meditation technique is quite unique. In all forms of vipassana, the meditator gives attention to the five senses and thinking.  For example, the sensation of hunger.

Mahasi Sayadaw developed a system of noting that supports awareness. So, in addition to giving attention to the sensation of hunger, the meditator thinks, “Hunger, hunger.”

The noting makes it easier, especially for a beginner, to be aware of the present moment.

The meditation practice is a combination of walking and sitting meditation. Where the walking generates a lot of mental energy while the sitting meditation boosts concentration.

In the Mahasi tradition, meditators are encouraged to start with walking and alternate with sitting meditation every 30-60 minutes.

About Mahasi Meditation Retreats

The retreats are quite strict, so the meditators have to wake up round 3.30-4.30 in the mornings. Moreover, men and women live in separate parts of the center or monastery.

There is some Buddhist chanting in the mornings and evenings. However, the retreats are open to everyone, regardless of faith.

If you do a Mahasi retreat at a meditation center, they may only have retreats every so often. However, at many monasteries they have so called ongoing retreats where you can join at any time and stay on for as long as you like.

It’s not unusual that dedicated meditators do 90-day Mahasi retreats. The flexible schedule has definitely contributed to its popularity.

There are usually three lectures or talks per week where the teacher elaborates on the meditation techniques and the Buddha’s teachings. At the end of the talks, there is plenty of time to ask questions.

The meditators are also offered three personal interviews with the teacher a week, where you can ask questions and discuss any difficulties you may have.

There is a strong emphasis of mindfulness practice at Mahasi retreats. The meditators are asked to note every sense impression and thought while eating, resting and doing laundry etc.

Mindfulness practice is a powerful form of meditation that has a most positive effect on your everyday life. The idea is to be mindful from the moment you wake up in the morning until you fall asleep at night.

With practice you will be able to be mindful all the time, even while at home. Mahasi retreats are really good for getting established in mindfulness practice.

During retreats the meditators follow 8 precepts or rules. The precepts support wholesome meditation practice:

Not to kill
Not to steal
Not to lie
Not to masturbate
Not to take alcohol or recreational drugs
Not to eat after midday
Not to listen to music or watch tv
Not to sleep on a comfortable bed

About Mahasi Meditation Teachers

The meditation teachers are monks with at least 10 years in robes. Not only are they experienced meditators, they also have a good grasp of the Buddha’s teachings.  Keep in mind that the Buddha developed vipassana meditation, so his teachings form the very foundation.

Mahasi monks dress in dark-red robes and have a reputation for being both knowledgeable and disciplined.

My Mahasi teacher was exceptionally helpful and always encouraged me to practice well. Every time I told him about a new insight, he looked focused and said, ”Very good!”

Retreat Costs And Meals

The retreats are not free but affordable. The funds are used to pay for food and general maintenance. If you do a Mahasi retreat at a center as opposed to a monastery, it may cost substantially more.

I have done all of my Mahasi training in a monastery in Malaysia, where devotees bring food to offer to the monks and retreatants. There, the food is not vegetarian.

But most meditation centers try to keep the food vegetarian if not strictly vegan. The two meals are served round 6.30 in the morning and just before noon.

I recommend Goenka And Mahasi retreats to novice and advanced meditators alike. Try both and see what works best for you…

Good luck with your practice!

Axel Gjertsen is a former Buddhist monk and lives in Thailand. He runs axel g which is a personal development site with a focus on meditation.  Visit his website to learn more about Mahasi meditation retreats.

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Tips for Guided Meditation and Free Meditation Downloads

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Guided Meditation Tips

Free Guided Meditations

Guided Meditation is a wonderful tool with many applications from simple relaxation and stress relief, to therapy for insomnia and other ailments.  In today’s guest post  Axel Gjertsen shares with us some excellent tips to enhance your guided meditation experience and get the most out of your session. You can get more great meditation tips, as well download free guided meditations from his wonderful website, Axel G.

If you would like to be a guest author on Mastery of Meditation and Yoga, please email me at anmol@anmolmehta.com.

How To Get The Most Out Of Guided Meditation

By Axel Gjertsen

In this post you’ll learn how to get the most possible out of your guided meditation practice.

I was first introduced to deep relaxation in middle school. Toward the end of the physical education classes, the teacher sometimes asked us to lie down on the floor. Then, she played a guided meditation.

It was a sweeping meditation and the instructions took us on a journey through the body. Each body part was given attention and we were reminded to relax the body and mind. We were also asked to give attention to the sensation of the body pressing against the floor.

I think almost all the students enjoyed the meditation sessions, it was so relaxing to lie down and mediate after the exercise.

Types Of Guided Meditations

Guided meditation is really easy to learn. It’s almost like having a private teacher. All you have to do is follow the voice instructions.

There are many kinds of guided meditations. The sweeping technique where you go from body part to body part is very popular. And it’s both relaxing and healing.

Tips for Guided Meditation

Normally, we avoid unpleasant sensations, but when you give attention to the body you’re bound to experience both pleasant and unpleasant sensations. I encourage you to embrace whatever comes up…

Other forms of guided meditation include chakra meditation, where you meditate on the main energy centers along the spine. There are also visualizations and techniques where you focus on the breath, called breathing meditation.

Guided Meditation Tips

One of the keys to succeeding with guided meditation is to remove as many distractions as possible. Let’s take a look at a handful of approaches.

Whenever you get distracted, you start to think and momentarily forget about the meditation all together. Your own thoughts or background noise may even make you frustrated or angry.

Be forgiving and patient with yourself. Try to accept every moment as it is.

It’s easy to see that distractions are a major obstacle to inner peace.  Moreover, voices are one of the most challenging distractions, since it’s difficult not to listen in on conversations.

So, opt to meditate in a quiet room and close the door. Yet, make sure there is sufficient air circulation wherever you practice.  Dimming the lights creates a calming ambiance.

Also make sure your body is comfortable. There is no need to meditate on the floor. A stool or chair is just as good.

Lying down on your back is an excellent way to relax your body and mind.  When the body is relaxed, the mind is naturally at ease. Regardless of your body posture, make sure you’re as comfortable as possible.

Another way to minimize distractions is by using headphones. That way, external sound is blocked from entering your ears while you meditate.

It’s very important not to try too hard. Just relax your body and mind.  All you have to do is give relaxed attention to the meditation. Trying too hard only causes physical and mental tension.

Keep in mind that meditating with closed eyes reduces distractions and makes it easier to concentrate.

For best results, meditate for about 10-15 minutes each time. The more sessions you do, the deeper the meditation takes you. Take the opportunity to stretch your legs between rounds.

It’s also true that the more you practice, the more you benefit from your meditation practice.

Good luck!

Axel Gjertsen is a former Buddhist monk and lives in Thailand. He runs axel  which is a personal development site with a focus on meditation. Here you can download his free guided meditations.

7

Goenka Meditation Retreats and Information

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Goenka Meditation

Goenka Meditation Retreats

Doing a meditation retreat is an excellent way to deepen your practice.  In today’s guest post we learn all about the Goenka Meditation Tradition and what to expect in a Goenka Meditation Retreat. The guest author is Axel Gjertsen, who had a great deal of insight and experience with Buddhist Meditation traditions. You can get more great wisdom and knowledge from his wonderful website, Axel G.

If you would like to be a guest author on Mastery of Meditation and Yoga, please email me at anmol@anmolmehta.com.

Goenka Meditation Retreat Centers

By

Axel Gjertsen

This is the first part in a series of two posts about popular retreat centers. Here, we’ll take a look at Goenka retreat centers while the second article is about Mahasi retreat centers.

The beauty of these meditation powerhouses is that they have plenty of international branches. So, no matter where you live in the world, you’ll never be too far from a top quality retreat facility.

Hopefully, these posts will offer you some guidance and inspire you to do a meditation retreat…

The Founder S.D. Goenka

Goenka was born into a well-to-do Indian family in Burma. He became a really successful industrialist at a young age but was burdened by never-ending migraines. It got to the point, where he was afraid he would get stuck in drug addiction.

Goenka Meditation Retreats

Finally, Goenka met a physician who suggested he should do a meditation retreat. At first Goenka didn’t like the idea, because he knew you’re not allowed to drink alcohol or take drugs while in retreat. But the teacher Sayagyi U Ba Khin convinced him to attend a 10-day course.

Goenka quickly developed excellent meditation skills and overcame his migraines. And after about 14 years of practice, the teacher granted him permission to teach.

For the past 40 years, Goenka has taught and established meditation centers all around the world, most of which are located in India.

Goenka Meditation

The meditation technique taught at Goenka centers is called vipassana or insight meditation. This technique was developed by Buddha over 2500 years ago. In vipassana, you observe the five senses and the mind.

There are several types of vipassana. Goenka’s style of insight meditation focuses on observing bodily sensations, in a sitting posture. The technique is well suited for beginners and experienced meditators alike.

Assistant Teachers

In the beginning, Goenka did all the teaching himself. But as the organization grew larger he decided to train assistant teachers. Today, there are probably over 500 active assistant teachers around the world.

Regardless of where you do a Goenka retreat, the meditation instructions are given by Goenka himself, in the form of audio and video presentations.

Then, the assistant teacher helps you whenever you experience difficulties in your meditation practice.

Retreat Costs And Meals

All Goenka retreats are completely free of charge. It’s possible to give a donation at the end of the course,  though. The funds are used to cover the running costs and maintenance of the centers.

In addition to breakfast and lunch, first-time students are served a light meal in the afternoons. The food is strictly vegan.

Code Of Discipline

During retreats it’s not allowed to use mobile phones or computers. You’re also asked to observe 5 precepts or rules:

Not to kill
Not to steal
Not to lie
Not to masturbate
Not to take alcohol or recreational drugs

Since it’s a silent retreat, you can only speak to the assistant teacher.  Moreover, the code of discipline supports conditions that are conducive to meditation practice.

Generally speaking, the stricter the discipline, the more you benefit from the meditation practice. However, if it’s too difficult for you, it becomes contra productive.

Senior Goenka students can apply for longer retreats, ranging from 20-60 days.

In the next post we’ll take a look at Mahasi retreat centers, which offer their own type of insight meditation.

Until then, best of luck with your meditation practice!

Axel Gjertsen is a former Buddhist monk and lives in Thailand. He runs axel g which is a personal development site with a focus on meditation.  Visit his website to learn more about Goenka meditation retreats.

8

Meditation Training Program Congratulations, Important Updates and Successful Launch

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Meditation Instructor Program Updates

Online Meditation Training Program Graduates

(Update: New website with more testimonials for program can be found here: Meditation Teachers Training Center).

I am very happy to report the excellent response and ongoing success of the Mastery of Meditation Teacher’s Training and Certification Program, that went live earlier this year.  Since it’s inception there have been some important updates to this program and I would like to share those with you today.  In addition, I want to congratulate the new graduates, who are now fully Certified Meditation Teachers and Instructors and I would like to share some thoughts on what is yet to come, with regard to this course.

Meditation Instructor Program Updates

Some Testimonial Regarding the Meditation Certification Program:

Here are some testimonials of current students and recent graduates.  More testimonials are available on the registration page as well.

Robin Writes:

Thank you again for your great support and for the quality and professional content. I feel humble and proud to be a part of this worthwhile teaching.

Clarisee Writes:

I have to first say I am enjoying the course sooooooo much!!  You are a wonderful teacher.

Patricia Writes:

I received my certificate today and it is so beautiful and the lovely letter that wrote with it.  Thank you so much.

Last Sunday I gave my first meditation class to a group at the yoga studio in Dorking.  At the end of the class one of the students said to me, “That was the best money they had spent in their whole life”.

I am so grateful to you for helping me to become a tool through which this precious knowledge can be passed on to others.

Congratulations to New Graduates and New Teacher’s Directory Now Online:

First, I would like to congratulate the latest graduates, who have successfully completed their meditation teacher’s training and passed the final exam as well.  You will find their listing now active in the newly launched Certified Meditation Teachers and Centers Directory.  In addition, new graduates can get a listing on the following page as well, which due to it’s authority with Google can help boost their website ranking and search results, Best Yoga, Meditation and Wellness Centers.

Here are the 5 recent graduates who I would to congratulate and wish the very best on their teaching endeavors.  If you are looking for a certified meditation and yoga instructor, please feel free to reach out to them for their services.

Joseph Caldiero

Patricia Rose Barnett

Robin Lynn Kremer

Helen Skold

Sirisha Gavvala

 

370 Page Massive Meditation Training Manual Now Online:

During the early days of the program all the material was only available online, but then due to feedback I received, I created a meditation teacher’s training e-book which now contains all the material you need in order to participate in the program.  This book is included for free when you sign up for the training program.

If you are interested in training yourself in meditation and yoga, but not in becoming a certified instructor, you can purchase this manual separately as well.  Here are the highlight of this manual…

  • It is in internet friendly PDF format.
  • Contains 77 chapters and is 370 pages long.
  • Contains all the details of the 8 week training program. 
  • Teaches you Meditation, Yoga and Pranayama.
  • Instructs you how to teach meditation and yoga.
  • Teaches you how to run a meditation.
  • Instructs you how to create a high traffic website.
  • Is fully illustrated.
  • Has active links to all the articles and related articles.
  • Has active links to all the videos needed for your training.
  • Yes it took me forever to create .  Many thanks to my father, Om Mehta and wife Trupti Mehta, for helping with the editing and formatting.

You can get more information on this massive e-book here:

 

Best Meditation Training Manual and E-book

 

Future Plans – Affiliates and International Payments:

Affiliate Program Coming Soon:

Soon the affiliate program for the Certification Course will be fully active.  I am just holding back till some final adjustments and tweaks are completed.  Once that is done I will broadcast this opportunity to all my webmaster and meditation friends, so be on the lookout for that in the near future.

International Enrollments and Payments:

I know some of you located outside the US have had difficulty enrolling and paying with your credit cards via PayPal and I apologize for this inconvenience.  But I am happy to report that soon Mastery of Meditation and Yoga will be upgrading it’s payment processing capabilities to be able to directly and securely handle credit cards and international payments.  This should be online within the next 1-2 weeks, as we have been approved for a Merchant Account and are in the process of acquiring our Secure Certificates for credit card transactions.  I would much rather be practicing meditation and yoga than dealing with these types of issues, but what to do, we do after all live in a manifested world .

How to Enroll in the Meditation Teachers Training Program:

If you are interested in enrolling in the Meditation Teachers Training Program and becoming a Certified Instructor, please do so by following this link.  It will take you to the registration page for the program.

Meditation Teacher’s Certification Program Registration Page

9

Meditation Technique Guranteed to Cure Insomnia

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Meditation for Insomnia

Natural Insomnia Cure

In the article the Health Benefits of Meditation, we learned that recent scientific research had shown that meditation was 75% effective in naturally helping cure those suffering from insomnia.  The meditation techniques used in these studies were Mantra Meditation, such as So Hum Mantra Meditation or Breath Awareness Meditation, such as Zen Meditation Technique.  Without a doubt, these 2 types of meditation are excellent to help you with your insomnia, and are also known to bestow many other incredible health benefits as well.  In this article though, I am going to teach you a very different type of meditation technique to combat your insomnia, which is equally easy to learn and practice, and like the other meditations, it too will benefit you in many other profound ways.

The biggest cause for insomnia is stress, worry and endlessly thinking.  The insomniac is simply not able to relax and let the day end, and they end up lying awake in bed for hours, obsessing.  This is primarily why insomnia strikes during times of great stress or excitement.  So, how do we solve this problem of endless thinking and worrying?  With the use of what I call Reflection Meditation.

Guranteed to Cure Insomnia

Reflection Meditation is really quite simple to practice, yet it is an incredibly effective technique to cure insomnia.  There are primarily 2 ways to do this meditation, one method is geared towards obtaining self-knowledge, while the other is to use this technique more for falling asleep.  Below, in the practice section are the simple steps for how to practice this meditation.  Also, listed below are the major benefits of this technique.

Reflection Meditation Technique will be the 18th entry in our ongoing and popular Free Online Guided Meditation Techniques E-book.  Also, as always please follow all guidelines for meditation and yoga practice as I have laid out in the Beginner’s Guide to Yoga Practice and Guidelines for Kundalini Yoga Practice. 

Benefits of Reflection Meditation Technique:

  1. Leads to Self Knowledge and wisdom.
  2. Completes emotional reactions, preventing them from spilling into the deeper mind.  From a Karmic perspective, this prevents the accumulation of Karma.
  3. Bestows insight into the ways of the ego.
  4. Helps cure insomnia.
  5. Promotes inner balance and harmony.
  6. Builds mental focus and concentration.

How to Do Reflection Meditation:

 

  • As I mentioned there are 2 ways to do this meditation.  One geared more towards self-knowledge, while the other geared more towards putting you to sleep.  I will describe each of them below. 
  • To use Reflection Meditation to cure insomnia do the following.  Lie in the position most conducive to you falling asleep.  Then begin to recall you day from the moment you woke up chronologically up to the present moment.  You won’t get to the present moment, believe me, you will be asleep far before that .  The key is to keep you mind on the recall process and not let it get pulled back into the topics that are dominating your thoughts.  As you do the recall, try to attend to the small details as well.  So try to rebuild the entire day from the time you awoke as well as you can.  Just like replaying it in a movie.  This meditation, will keep you from obsessing and worrying, by keeping the mind on the topic of the recall.  You will soon find yourself drifting into sleep.  Enjoy.   
  • Although the above technique will certainly give you self-knowledge and insight into the ways of the ego, if you wish to use the meditation primarily for this, then make the following small adjustments.  First, take a posture where you normally can’t fall asleep in.  I can’t sleep on my back so that is how I practice this meditation.  Then begin your recall, but look for points in the day where you had an emotional reaction or outburst.  Then study that reaction, understand why it happened and all details around it.  In addition, study any situations where you were not completely honest and forthright.  Study the situations where you pretended a little, or tried to manipulate reality to portray a particular image, etc.  Study areas where you were tense and stressed.  Times when you could not go with the flow.  Times when you were less than good, kind and affectionate.  Times where you lost your moment to moment awareness.  Such daily reflection is an awesome way to make personal and spiritual progress.  You will gain incredible insight into yourself and your real nature.  Also, even though you are not in a sleep conducive posture, chances are very high that you will fall asleep midway.  That’s ok, just do your best.    

Summary of Reflection Meditation:

Reflection Meditation is part of my recommendations for things you should do everyday.  It is item #7 is the 10 Things You Should Practice Daily article.  As you can see above, this meditation is not just for curing insomnia, but can play a key part in helping you find peace, balance, harmony and Self Knowledge.

For those interested in other natural cures for insomnia, you can check out the following yoga breathing exercise, which is also excellent for promoting relaxation and sleep.

Ujjayi Yoga Breathing for Those Who Can’t Sleep

10

5 Powerful Healing Meditations

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Meditations for Healing

Meditation for Health

In part 1 of this series on Meditations for Healing I compiled a big list of the health benefits of meditation as proven by recent scientific research.  This list, although not comprehensive, should be ample fuel to motivate and inspire you to start using meditation as a serious tool for optimizing your health and supplementing any treatment plan.  In this final part of the series, I am going to point out some of the wonderful meditations that are freely available on the website already, which are highly reputed for their curing and healing powers. 

Healing Meditations

The meditations I will detail below come from various spiritual traditions and as they use different mechanisms to work their magic, feel free to choose the type that is suitable for you.  This is an important aspect of meditation practice, as certain personality types prefer certain types of meditation.  Some prefer the intensity of silent, still meditation, while others enjoy mantra meditations, while others will like more physical meditations.  So find one that you enjoy and commit to it seriously.  Your body, mind and soul will be forever grateful.

Healing Meditation #1:

Zen Meditation Technique

One of the meditations most used by the scientific community for their research on the healing and other benefits of meditation is the simple Breath Awareness Meditation, or Zen Meditation Technique.  This meditation is formally know as Zazen and is pretty much the face of meditation.  As I have mentioned on the blog previously, this meditation forms the foundation of my practice as well, as it is the starting point for the more advanced insight meditation technique that I practice (Silent Mind Meditation).

For healing, health and that little thing called enlightenment, Zen Meditation is my first recommendation to everyone who is interested in meditation.  It certainly deserves a sincere attempt, as it has been a proven champion for thousands of years.  This meditation is excellent for stress reduction and it will create the correct mental and physical environment for self healing to take place.  In addition, all the other benefits besides health are also within reach of this meditation.

Healing Meditation #2:

So Hum Mantra Meditation

The second meditation and one that has been equally well researched for it’s healing and other prowess is Mantra Meditation.  In this technique, you repeat a mantra and use it to develop concentration, one pointedness of the mind, inner awareness and transcendence.  A terrific mantra for doing this is So Hum Mantra meditation, although other mantra meditations will be just as good.

So Hum mantra meditation is one of the most prescribed meditations for fighting depression and is known to invoke inner joy and happiness.  It is also an excellent meditation for dissolving stress and like any other meditation technique, So Hum also creates the optimum conditions for the body to heal itself.  Below is more on the concept of Self Healing.

The Concept of Self Healing:

This concept of Self Healing is very important when it comes to alternative medicine and getting healthy in general.  The thing to keep in mind here is that the body has a blue print of ideal health and will always try to return back to that state naturally.  Your responsibility is to work with the body in accomplishing this, and especially important, is not being a hindrance to this process.  This is where meditation comes into play in a big way.  It helps create the conditions which maximize the work the body can do towards accomplishing self healing.  Always keep this in mind when you are dealing with disruptions to your health.  Work with the body to help it heal itself.  It can do it, you have to believe and let it.

Healing Meditation/Prayer #3:

Mahamritunjay Mantra of Lord Shiva

Along with So Hum Mantra meditation, I also want to point out another mantra meditation which is designed specifically for health, healing and longevity and that is the Mahamritunjay Mantra of Lord Shiva.  This mantra has been used for centuries for healing and it is used most often as a form of prayer meditation.  The power of faith based healing and the role of prayer in healing are also fast becoming part of accepted treatment processes, and towards that end, Mahamritunjay Mantra is a great tool to have at your disposal.

All the details for this mantra, including free MP3 downloads can be found in the linked article above.

Meditation for Healing #4:

Doei Ashtapad Jap (The Healing Meditation)

The next meditation I want to mention is actually known as a Healing Meditation and it comes from the powerful school of Kundalini Yoga.  It is known not just for helping you heal your ailments, but is also known for it’s ability to bestow the great power to heal others onto you.  In other words, the power of healing others via your energy is bestowed by this great meditation.

This meditation uses the power of mantra, mudra (hand/eye/body positions) and breathing to heal and help you develop your healing powers.  These details are in the article link above, but one note I would like to make is that when you first start learning this meditation, it is ok to use 8 repetitions per breath cycle instead of the 16 as required by the full version.

Healing Meditation #5:

Yogic Relaxation Technique

Recently I met an Ayurvedic doctor at a small gathering of holistic practitioners and she confirmed what I too have noticed in today’s world, that stress is about 70% responsible for all the health problems that we are suffering with today.  This is the reason why I feel the following Yogic Relaxation Technique makes the list of the top 5 healing meditations.  The simplicity of this pose should not fool you.  Many readers have given me feedback on how helpful this exercise has been for them, and it should be the ending exercise for any yoga set or session.

It is simply called Yoga Corpse Pose, but there are several ways to use this pose as I have detailed in the article link above.  Here I want to give you an additional variation you can use which is specifically for healing.  In this variation follow all the steps given in the “Corpse Pose for Conscious Relaxation and Stress Relief” section, and then at the end, when you are completely relaxed, visualize either white light entering and healing the area in need for treatment, or visualize the disease process leaving your system with each exhalation.  Don’t underestimate the power of your mind when it comes to healing, and really have faith that the body can indeed heal itself.

Meditations for Healing Summary:

The healing meditations, prayers and yoga exercises I described above are of course a subset of the techniques that are freely available here on Mastery of Meditation and Yoga, and you can find other such techniques in the Free Online Meditation Techniques e-book and the Free Kundalini Yoga Exercises and Poses e-book.  Also, I will by compiling for you in the near future the best yoga breathing exercises for health and healing, and also some more yoga exercises which are known for their healing powers, so be on the lookout for those.  

For more information on self healing be sure to check out the articles below, and just to make sure I have driven the point home through and though, here again is my plea to you.  Start your journey back to good health today, by starting your meditation practice now!

The Key to Natural Healing

Introduction to Ayurveda for Self Healing