Four Types of Meditation: Basic Meditation Information and Beginning Instruction

Many wonderful types of meditation come to us from the world's wisdom traditions - Hindu, Jewish, Islamic, Christian, Sufi, Tantra, Kundalini, Tibetan Buddhism, Zen Buddhism, and others.

Each of these paths has developed meditative practices that lead to both spiritual development and improved skill and presence in daily life.

This page will answer the question "what is meditation," describe meditation's benefits, and provide basic instructions for four types of meditation:

1) Basic Breath Mindfulness Meditation
2) Loving-Kindness Meditation
3) Heartmath
4) Natural Meditation

What Is Meditation?

Meditation usually involves focusing attention on an object - the breath, an image, a deity, a feeling, a prayer - and returning attention to that object when the mind wanders.

Meditation usually has two parts: concentration and awareness.

Concentration develops the muscles necessary to focus on an object for sustained periods of time.

Awareness develops the inner spaciousness to observe your thoughts, feelings, and emotions and unhook from the chattering mind.

Most types of meditation involve sitting on a cushion or in a chair, or kneeling on a meditation bench. Sometimes walking or standing meditations are practiced as well.

Usually, meditators sit for one to two 15-20 minute periods a day. Daily, consistent practice over time yields great results.

Also, many people think that meditation involves incredible experiences of rapture, bliss, and out of body experiences. While these may happen, most of the time meditation is a very calm and uneventful activity where you simply sit peacefully.

What are the Benefits of Meditation?

The world's wisdom traditions have long known the benefits of types of meditation for physical well-being and spiritual development.

In "The Acquarian Teacher" manual of Yogi Bhajan, he writes:

"Yogic science says that there are specific lengths of time needed for certain desired effects during meditation...

3 minutes of meditation affects the electromagnetic field, circulation and stability of the blood.

11 minutes of meditation begins to change the nerves and glandular system.

22 minutes of meditation balances the positive, negative and neutral mind as they begin to work together.

31 minutes of meditation allows the glands, breath, and concentration to affect all the cells and rhythms of the body.

62 minutes changes the gray matter in the brain. The subconscious and the outer projection are integrated.

2 1/2 hours changes the psyche in its co-relation with the surrounding magnetic field so that the subconscious mind is held firmly in the new pattern by the surrounding universal mind."

And, in the last 30 years, there have been many scientific studies conducted in the West at hospitals and research institutions that confirm positive physical and psychological effects.

In one study, Heartmath meditation techniques were found to have the following benefits: (1)

Increased: Positive Affect, Peacefulness, and Vitality

Decreased: Negative Affect, Anger, Distress, Depression, Sadness, Fatigue, Sleeplessness, Anxiety, Body Aches, Indigestion, Rapid Heartbeats

Four Types of Meditation

If you are new to meditation, there are many types of meditation to try, although many of these paths lead to the same place: spiritual unfolding and increased sense of well-being in daily life.

While there really is no "best" type of meditation, different types of meditation produce different results. And, some are easier to start with to train the mind.

Below are a few of my favorite types of meditation and instructions for each.

Basic Breath Mindfulness Meditation

Loving-Kindness Meditation

Heartmath

Natural Meditation

Whichever type of meditation you try, the same basic beginning practices apply:

Find a quiet place where you can remain uninterrupted

Commit to a certain time for meditation (10-20 minutes to start)

Set your intention for your practice

Sit quietly in a chair or on a cushion on the floor with your spine erect

Breathe naturally

You may want to say a prayer, chant "OM," or even light a candle to prepare yourself for meditation

1) Basic Breath Meditation

This basic breath meditation is a great place to start to develop mindfulness and promote relaxation. Through this, you will learn to watch your mind's incessant chatter and return your attention to your breath. Over time, you will be able to see your thoughts come, peak, and fade away - without getting caught up in them.

Here are the steps:

1) Breathe naturally. Focus your attention on your breath.

2) Begin counting your breath. Inhale "One." Exhale "Two." Inhale "Three" and so on.

3) Start over once you reach "Ten."

4) Rest your mind between breaths.

5) Do not struggle or fight. When your mind wanders (which it will), gently return your attention to your breath and return to "One." Your wandering mind is part of meditation too.

Once you have done this for several minutes and calmed the mind, keep your attention on your breath - either at the tip of your nose or in your belly.

When your mind wanders, just notice it, watch it for a moment, and then return your attention to your breath.

Continue this for the rest of the alloted time.

Over time, your ability to stay with your breath during meditation sessions will improve.

And, outside your meditation sessions, you'll feel more present and "in the moment," and you will be able to observe your thoughts and emotions, instead of being dragged around by them.

For more detailed instructions, I recommend the book Mindfulness in Plain English by Bhante Gunaratana.

2) Loving Kindness Meditation

Loving kindness meditation comes from a variety of traditions, and it is particularly practiced in Buddhism and forms of Christianity.

It has also been heavily researched, particularly by positive psychologist Barbara Frederickson at the University of North Carolina at Chapel Hill , as one of the types of meditation that leads to positive emotion.

In this meditation, you try to cultivate and feel positive emotions of love and kindness and send them out to yourself and others.

After getting settled, repeat the mantra below. Again,try to feel positive emotions of love, gratitude and kindness as you do it. Envision sending out positive energy to yourself and others.

May I be well, happy, and peaceful.
May my parents be well, happy, and peaceful.
May my family be well, happy and peaceful.
May my teachers be well, happy, and peaceful.
May my relatives be well, happy, and peaceful.
May my friends be well, happy, and peaceful.
May strangers to me be well, happy and peaceful.
May persons unfriendly to me be well, happy, and peaceful.
May all people in the world be well, happy, and peaceful.
May all beings be well, happy, and peaceful.

After repeating this several times, focus your attention on your breath and rest as awareness. When your mind wanders, gently return your attention to your breath.

3) Heartmath

Heartmath is the most scientific of the types of meditation. It was developed by Doc Childre at Heartmath, LLC after many years of research on the effects of different types of meditation.

The Heartmath techniques quickly sync your heart and brain waves. This releases feel-good chemicals, which lead to the relaxation response.

Heartmath EmWave

Heartmath also produces computer and handheld biofeedback software to help you as you train yourself in the technique. I own the handheld device called the EmWave and use if frequently. It runs for about $200 on Amazon.

They have many techniques, so here I will only present one, called "Freeze Frame."

Freeze-Frame is the simplest of the HeartMath tools. It is a one-minute technique to use when you feel stressed, anxious, or unclear. It works by fostering a major shift - physical and psychological - in how you view a situation. Cultivating gratitude and love from the heart is the core of this technique.

Here are the steps from The Heartmath Solution:

1.    Shift out of the head, and focus on the area around your heart. Keep your attention there for at least ten seconds. Continue to breathe normally.

2.    Recall a positive time or feeling you had in your life, and attempt to re-experience it. Remember, try not simply to visualize it, but rather to feel it fully.

3.    Ask a question from the heart: "What can I do in this situation to make it different?" or "What can I do to minimize stress?"

4.    Listen to the response of your heart.You may hear nothing, but perhaps feel calmer. You may receive verification of something you already know, or you may experience a complete perspective shift, seeing the crisis in a more balanced way. Although we may not have control over the event, we do have control over our perception of it."

They have several other techniques called Cut-Thru, Heart Lock-in, and Attitude Breathing which are very helpful as well. I highly recommend this as a beginning type of meditation.

4) Natural Meditation

In the types of meditation above, you are actively doing something.

Some traditions emphasize, however, that by "doing" something you continue to exacerbate the chatter of the mind and the false ego.

Therefore, these traditions emphasize types of meditation called "Natural Meditation" or "Bare Awareness" Meditation. This is the type of meditation practiced in some enlightenment traditions of Buddhism and Hinduism.

In Natural Meditation, you really do not do anything. You sit there and let yourself be. Take your hands off the steering wheel. You simply close your eyes and rest as choiceless, effortless, silent awareness.

Now, when I say "awareness" what does that mean? Close your eyes and watch for the next thought that crosses your mind. Wait for it. . .

When you did this, nothing probably happened. That part of you that is "watching the screen" is awareness. You just rest as that.

If that sounds confusing, it's not meant to be so. Literally, sit down, close your eyes, and do nothing.

Let yourself "be breathed."

Rest as silent, choiceless, effortless awareness.

For more complete instructions, please visit the natural meditation instructions on the website of the Awakened Heart Center. This website for this wonderful place run by Tom and Bonnie Thompson also has many articles and recommendations for books. If you are interested in spiritual matters and awakening, I would strongly encourage you to explore site.

I hope you enjoy trying out these types of meditation. Good luck with your practice.

Namaste.

Citations:
(1) Childre, Doc. The Heartmath Solution. Harper Collins, 1999. p.29

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