Essential meditation techniques can be practiced by anyone!

There are several different meditation techniques used in typical meditation practices. Despite the various forms, all meditation techniques have a single purpose – to arouse the mind out of its typically dull and unconscious mind state. You might wonder, if all techniques have the same purpose, then why are there various types out there?

Firstly, the answer is that it provides practitioners with some variety. In intensive retreats, participants can spend over 8 hours a day in meditation, and the variety of meditation techniques prevents boredom or dullness from settling in. Secondly, there may be certain meditation techniques more suited to a person’s personality or level of experience. Regardless of the reasons, you will likely find that a variety of methods provides complementary and mutually enforcing possibilities. This is especially true in the retreat or extended meditation period.

The following are generalized meditation methods that provide some idea of common techniques. Links are provided to areas of the website where further information can be found. Those related specifically to Zen are discussed further in the section on Zen Meditation, but will be introduced here as well.

Meditate on Breath Following or counting breath is one of the most common meditation techniques and can be found in all schools of Buddhism. Breath meditation usually involves counting inhalations and exhalations or only counting exhalations. It can also involve concentrating on the back of the nasal passage during the breath or on the lower stomach, or simply following the breath in and out of the body. The purpose in breath meditation is not to control the breath, but rather to let its natural rhythm calm the body and focus the mind.

Those practicing breath meditation will often comment on having feeling the breath as their life essence, as a type of doorway between their physical and spiritual self. This is actually quite true, because without breath there could be know life, no mind, and no meditation. There is nothing more natural and constant than our breath, and this simple practice has an immense power of unification of body, mind and spirit.

For more information on breathing during meditation, please click here.

Meditate on an Object Another meditation technique is to rest the mind on an object that provides a sense of inspiration for you. It can be a flower, the ocean or a basic shape. Another object could be your teacher, whether that person is an ancient sage such as Jesus or Buddha, or if that person is alive today. As long as there is a feeling of deep love, gratitude, or kinship, this can be an effective practice.

Meditate on Mantra Mantra meditation is another common technique found across religions and traditions, such as Buddhism, Sufism, Hinduism, and Orthodox Christianity. When recited silently or allowed, a mantra has the power to awaken and energize the body and mind and leave the practitioner with a strong sense of purification. The body is a network of subtle channels and fields of energy that can be engaged by the reciting of a mantra.

Click here for examples of chants, sutras, and mantras

Zazen The term ‘zazen’ refers to Zen meditation and can take several forms. Sitting meditation is the primary mode of practice where an individual will engage in counting or following their breath, work on their koan, or ‘just sitting,’ which is known as shikan-taza. Koan practice involves focusing on a paradoxical question such as “what is the sound of one hand clapping” or “who am I.” Shikan-taza practice involves just resting in the activity of sitting with a deep faith that one is expressing their true nature in the sitting. Generally speaking, a beginner in Zen will first work on their breath or a koan before practicing shikan-taza.

The Zen tradition emphasizes that zazen cannot be confined to the meditation mat. Chanting, walking meditation, devotions, and everyday work and physical labour are all considered extension of zazen. It has been noted by important interpreters of Zen to the west that strictly speaking, zazen is not just a method of meditation, but rather a complete expression of a human being’s true nature.

Click here to explore Zen meditation and practice in more detail

For basic steps on how to practice meditation, please click here.