Buddhist practice differs from other techniques in the absence of unique methods, because some of the classes are borrowed from Hindu schools of philosophy.
Zen meditation, i.e. contemplation, at first seems simple, although it is based on a hundred concepts and therefore requires both practical and theoretical preparation. In the primary state, the mind, according to Buddhists, is not able to concentrate on specific objects and study the deep layers of consciousness.
What is Zen meditation for?
Meditation, from the point of view of the Buddhist tradition, is necessary for turning your own gaze inward. In this case, the task of a person is to discipline the mind, which cannot clearly recognize things and linger on a particular subject due to agitation by emotions or past experiences. It is meditation that can abstract consciousness and show how filled the head is with unnecessary thoughts or illusions.
Buddhists believe that the modern human mind is impure. It is created by internal illusions, i.e. ignorance in life. Such a problem can be overcome either by gaining wisdom (Prajna) or by understanding in the process of achieving Samadhi (focused mind).
You can only gain a focused mind with a moral lifestyle, which must include relaxation and observation of the world. Therefore, meditation is so necessary for every person who strives to realize the truth and the highest essence. Relaxation practices lift the veil of the inner nature of the individual and develop intuition.
A focused mind is the result of proper meditation based on analytical abilities and peace of mind.
From a scientific point of view, it can also be said that Zen practices contribute to the proper tuning of the human brain. Such meditations can increase the number of alpha waves, which opens access to the subconscious. Consistent practice of Buddhist exercises establishes a strong connection between the soul and body, which increases a person’s ability to self-heal. But the main benefit of Zen meditation remains, of course, comprehensive peace and a sense of harmony.
Preparation for practice
Meditation in Buddhism consists of three stages:
- Sruti - study. Here, understanding the basics of practice is achieved by listening to senior masters and reading relevant literature.
- Vichara - deliberation. It is necessary to discuss the information received, reflect on the correctness and suitability of the practice for your situation.
- Bhavana- meditation itself.
Even after the first two stages have been mastered, it must be taken into account that Buddhists put forward a number of conditions for each meditator.
A person should have a safe and tranquil home, which is not isolated from the social environment, but provides many hours of contemplation without mental stress.
Also, the individual must give up his constant desire for luxury, so it is better for novice practitioners not to engage in externally oriented things (shopping, going to cinemas, etc.).
To discipline the body in Buddhist meditation, special asanas are used. You must be able to control your physical shell in order to then control the movements of your mind. The choice of a specific body position is individual, but important principles must be observed:
- The back should always be straight;
- Beginners should avoid strenuous physical activity during meditation;
- Breathing should not be tight or constricted.
You can meditate sitting cross-legged on a cushion or on a hard chair with your feet parallel, or you can practice the practice while walking slowly. It is also worth paying attention to the position of your hands. You can place your right palm on top of your left hand, hidden under clothing. In this case, the inner side of the hands looks up, and the thumbs touch slightly. It is also permissible to place the right hand on top, palm down, to express humility. Another option is to keep your hands on your respective knees.
Buddhist meditation does not involve closing the eyes because this does not increase the concentration of the mind. You can lower your eyelids a little, darkening the room, and also lower your gaze down, capturing the tip of your nose with your gaze. The mouth is kept closed during practice, but teeth should not be clenched. Breathing is carried out slowly through the nose.
What to meditate on
If the practice is planned for a long time, it is impossible to approach the question of choosing an object of contemplation superficially, because the entire lesson may go wrong because of this. Buddhists divide meditation objects into two categories:
- Things that influence the nature of the internal body. Such objects include the breath itself or the human mind. Meditation on the nature of the mind is considered the highest goal by many practitioners. As for focusing on inhalation and exhalation, it easily keeps the mind’s attention at one point if you synchronize the movement of the breath with the movements inside the head. Sometimes you can concentrate specifically on the rise and fall of your chest while breathing.
- Things that affect the outer shell. This includes sound objects and objects of specific shapes. In the first case, one concentrates on some mantra, and in the second, a mental image of something is created, for example, a point of light or a divine silhouette. Many Buddhists use a portrait or figurine of Buddha for meditation, but it should be remembered that after making a choice you cannot suddenly change the object of practice.
Try not to indulge yourself when choosing an object. If you have a tendency to create attachments, you should choose ugly things that do not arouse passion. When you are very angry, it is better to create calming mental pictures of landscapes. Natural preferences, such as color choice, are best taken into account.
Zen meditation techniques are not sleep because sleep interferes with the clarity and alertness of the mind.
Concentration on things must be accompanied by awareness and active power of the mind, otherwise all the energy will dissipate and not go in a specific direction. Also keep in mind that when building a mental image of an object, a person must move away from thoughts and words. Just keep the picture in your mind, that's all.
Classification of meditations
- Conscious Breathing- practical best approach to achieve Samadhi. Meditation exercises of this type include some manipulations of inhalation and exhalation. It is customary to divide this type of practice into 4 stages. The simplest ones are sequential counting of first inhalations and then exhalations without unnecessary thoughts, as well as general observation of breathing, i.e. continuous concentration on it. The final stage is concentration on individual experiences, sensations from the process of air circulation inside the body. Then you can learn separate, complicated practices for stopping or holding your breath.
- Concentrating the mind on a point. This is a difficult meditation that involves focusing on both the physical body and the external world. Keeping your attention on objects is safe, but not very effective. But if you focus on individual chakras in the body, you can achieve physical sensations.
- Working with visual representations. Visualizing pictures with your mind's eye is very difficult because images don't want to be static or maintain their integrity for a long time. First, you should imagine static objects, then move on to moving and rotating ones. It is also believed that complex, detailed paintings are easier to see for beginners, while advanced practitioners are concerned with simple images and large visions in small spaces.
- Mantra yoga- meditation with mystical words and spells. In Buddhism, less attention is paid to this area, but it is a very easy and safe type of practice. It is recommended to read prayers, bijas, the name of Buddha while relaxing
- Meditation in motion- gentle exercises to achieve Samadhi or simple control of Prana, harmonization of the body. From a Buddhist point of view, movement is an additional form of practice that does not provide the primary results of contemplative meditation.
- Absorbing the mind in pious thoughts/goodwill. This is a very important meditation for Buddhist yogis. One of the teachings says that the main virtues are compassion, friendliness, equanimity and good joy. You need to focus on these broadcasts to prepare for other practices and reduce barriers between the inner and outer worlds.
- Identification of the essence of the mind a or Zen Buddhism-effortless meditation. This is the same pointless and arbitrary practice that constitutes the essence of most Eastern teachings. Finding out the nature of the mind, realizing it for complete immersion at the request of a person is the main task of Zen sessions. After mastering such meditation, any type of activity becomes a useful relaxation practice that does not require work on thoughts or goals.
There is also a more truncated typology of Buddhist techniques that includes mindfulness of the breath, the development of universal kindness, the practice of simple sitting (i.e. Zen meditation), visualization (focusing only on the images of Buddha or Bodhisattva combined with the recitation of mantras), recalling the 6 elements and recalling the nidan chain.
If we take into account the Buddha's teaching on the 5 mental poisons, we can also imagine a classification of the main meditations as antidotes:
- breathing saves you from distraction,
- doubts and wandering thoughts,
- Metta-bhavana (concentration on love and kindness) - from hatred or anger,
- six elements method - from arrogance,
- and remembering the nidana chain comes from ignorance.
The last type of antidote practice is not so common. This is the so-called corpse meditation (remembering death), which helps in the fight against passionate desires and attachments. Thus, getting rid of the 5 human poisons accelerates the movement towards Enlightenment.
With some meditations in the modified classification, everything is clear, since they were explained earlier, but many practices require clarification:
- Metta bhavana or developing feelings of love, kindness and caring. This is approximately the same as immersing the mind in pious thoughts. The technique is divided into five stages. First, a person develops good feelings for himself, then for a close living friend of the same gender and age as the practitioner. Then you need to learn to maintain warmth towards a neutral familiar individual, and then towards an enemy or hater. The extreme stage - development is equal to love for all people in general. Ideally, you need to extend your feelings to any geographical or emotional distance of subjects, thinking not only about people or animals, but also about gods, angels, spiritual gurus, and inhabitants of other planets.
- Practice 6 elements. This is remembrance of earth, water, air, fire, consciousness and space (ether). The purpose of such meditation is to break the worldly individuality. The essence of the technique is to return all the elements that are contained within us to the Universe.
- Remembering the nidana chain is a person’s reflection on the 12 links of a certain conditioned co-emergence within the boundaries of human existence. In other words, we are talking about specific fragments of life: birth, ignorance, will, consciousness, sense organs, body and mind, passion, sensations, death, etc.
Interestingly, each of the practices can be combined with others as part of the overall process of spiritual relaxation. So, there is an opinion that any meditation is divided into 4 great stages:
- Integration stage. Breathing techniques, mindfulness and self-awareness practices are used here.
- A period of positive emotionality. After the inner self has achieved integrity at the previous stage, you need to move on to raising it to the level of purity and power. Metta bhavana is suitable here, as well as other mettas aimed at developing various positive feelings.
- Stage of spiritual death. The purified Self becomes transparent, so the person experiences a state of emptiness. The technique used is the 6 elements technique and the remembrance of death.
- The final stage is spiritual rebirth. Visualization exercises (including abstract ones) and chanting mantras will be useful here.
Zen Meditation for Beginners: Features
So, Zen practice is a type of Buddhist technique for achieving higher forms of consciousness, which obeys the general rules of tradition and at the same time has its own nuances. The very word “Zen” in Sanskrit means meditation.
The technique can be described literally in a couple of words: sit and do nothing. This seems like a simple instruction, but constant exercise can cause drowsiness and lead you into a world of dreams, i.e. the mind will lead a person away from the true goal of his occupation. If you follow some tricks, you can avoid unnecessary thoughts and achieve practice results faster:
- You can sit anywhere, but the object for contemplation should not distract or excite you. It is best to look at trees, sky, walls - any static and unchanging things.
- Don't look too closely at objects. An absent-minded gaze is much more relaxing than prolonged focusing.
- Once meditation has already begun, there is no need to change your breathing. Let it flow at a natural rhythm.
- There is no need to move your body any more. Movement of the torso invariably entails shifts in the mind, because the basis is one energy.
Zen practice can be combined with other types of meditation, e.g. with mindfulness of breathing, meditation on the 6 elements, with metta bhavana, etc.
In this case, we can only conditionally talk about doing nothing, since a person still makes some efforts of a conscious type. But in order for these efforts not to be volitional, it is necessary to periodically engage in the practice of simple sitting, i.e. enter a period of receptivity and passivity. Ordinary sitting requires maintaining a certain mobilization, focused awareness. A person watches what is happening in his head, but the thoughts themselves do not captivate him.
Correct practice of simple Zen is not accompanied by visions or visual sensations that indicate unnecessary tension. Zen meditation is like taking a cleansing shower in a state of inner peace and outer equanimity. It is important to note that this kind of meditation is an end in itself, and not a tool for achieving something.
In some Buddhist schools, it is customary to distinguish two types of meditation in the spirit of Zen or Zazen. Standard concentrated awareness has already been discussed, but there is also meditation on a koan. A koan is a question or problem that cannot be solved by logic and simple thought. In fact, we are talking about the practice of going beyond the standard boundaries of the mind and establishing contact with the enlightened consciousness of a deeper level.
As a rule, koans concern certain aspects of the understanding of Buddhism; they are paradoxical. In the process of such meditation, you do not need to think intellectually, you should be aware of your own ignorance and go in search of truth within yourself. There are also personal koans - riddles of everyday life without final solutions. In this case, the person’s task is to change his personality and point of view on the issue.
Once a person has mastered the basic techniques of Zen meditation, he can move on to a synthesis of daily activities and relaxation attitudes. You can learn not to give in to emotions and thoughts by sitting quietly, but then you need to develop the ability to transfer this feeling to external actions.
Physical labor in the garden or in the kitchen is quite convenient to combine with Zen meditation for a whole hour, or even longer.
Zen practice while walking is considered no less effective, for example, in combination with a walk along a pond. Breathing should be adjusted to the steps, and then gradually increase the exhalation by one step. Dynamic meditation also goes well with the breath counting exercise.
Possible problems
Beginners to Buddhist practice typically encounter two types of difficulties.
- The mind is distracted. Loss of attention is a protest of the human mind, which by nature should be scattered in many thoughts.
- The mind loses clarity and energy. This problem is due to the mind drowning in the object of concentration, i.e. with a non-tycoon. This obstacle is difficult to recognize because it resembles real meditation. When a person thinks his mind is becoming stable, his likelihood of drowning increases. Absorbing the mind into an object produces pleasant sensations, but alertness subsides. It is dangerous to continue practicing in this state because it leads to the development of laziness.
During the process of meditation, a person goes through several stages: at first it seems to him that there are a lot of thoughts, then he notices long breaks in thinking, and finally, anxiety decreases and concentration increases.
In order to avoid practice shortcomings in time, you need to promptly attract the power of mindfulness, which immediately warns a person about the appearance of thoughts, and remain in a vigilant awareness of worries.
You can get rid of distracted attention by lowering the object for concentration, as well as by darkening the room. If the mind is drowning in an object, you need to do the opposite: illuminate the room, and raise the thing higher.
Such measures, however, help in the first three stages of meditation, and when anxiety is already at zero and concentration is stable, one must look for other effective factors. At stages 4-5, meditation will be more useful to reduce alertness and vigilance, and periodically check the strength and transparency of concentration. You need to be as patient as possible to achieve genuine results. If the concentration of higher levels is disturbed, you need to pay attention to your own health, diet, and daily routine.
If Zen meditation is done without any major mistakes, success is almost guaranteed. First, a person notices changes in the body as vital energy is taken under control. The feeling of lightness is accompanied by a strong experience of happiness. Harmony of the mind and physical body is the most important result of Buddhist practices.
Buddha sitting is a position of disinterested sitting, formerly called Dhyana, Chan, then Zen. In the Western version of Zen that we practice, all Japanese words are deliberately omitted to make way for a European vocabulary that is more understandable and adapted to our time.
When Japanese monks brought Ch'an from China, they called it Zen, and the Buddha's position became Zazen.
Monk Sando Kaisen Krystaszek decided to cut off the Japanese tradition, which was too ritualized and formalized, and preserve only the essence of the Buddha's teaching: Buddha Sitting. He has been transmitting the teachings of his master Mokudo Taisen Deshimaru for over 25 years in Poland, the Czech Republic, Slovakia, Ukraine and Russia all the way to Vladivostok near Japan.
From now on, Buddha's Seat will grow under a new name to flourish in the future. With its help, the essence of the teachings of the Patriarchs will be accurately conveyed.
Also, Master Nyojo's Shikantaza, translated as “just sit,” is replaced by “disinterested position.” The sutras and texts are recited and sung in the native languages of each country, rather than in Japanese or Sanskrit.
“Buddha sitting” is what allows the body and mind to disappear.
“In reality, don’t try to expect anything other than what is there.
Awakening means: to awaken to the fact that we are deeply lost.
There was no illusion in the past, so there is no awakening in the present.”
How to meditate correctly
Zazen practice is the secret of Zen.
The heart of Zen is zazen.
Although Buddhism has taken on many different forms today, the posture in which the Buddha achieved understanding of the true nature of the mind remains the same. It was passed down through seven generations in India, seven generations in China and seven generations in Japan, then was brought to Europe. Thanks to the method of transmitting teaching, based not on reading texts, but on mutual exchange between student and master, this position has been preserved in its original form.
“True Zazen consists of sitting quietly in the right position. This is not some special state, this is the normal state of a human being: silent and calm, without excitement. Zazen means to calm the mind and concentrate the mind and body. In zazen there is no goal, no desire to gain anything, no special effort or imagination. This is not knowledge that needs to be grasped with the mind. It is only a practice, a practice that is the true gateway to happiness, peace and freedom.”
Taisen Deshimaru Roshi
When practicing, do not try to achieve anything. Without a goal, just concentrate on the zazen position, breathing and state of mind.
Position
Sitting on a zafu (traditional round cushion), we cross our legs in a lotus or half-lotus position, or fold them underneath us in a seiza position (kneeling position). The knees should touch the floor, creating, together with the buttocks on the zafu, a stable position of three points of support.
Full lotus:
The knees rest on the floor, the foot of the left foot is located on the right thigh, the foot of the right foot is on the left thigh. The feet are turned with the soles up.
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Half Lotus:
A simplified pose, only one foot is on the thigh, the shin of the second leg lies on the floor. You can simplify the position even further and place your foot not on your thigh, but on your calf or on the floor (Burmese position). You can swap your legs.
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Body position
The pelvis is tilted forward so that the stomach hangs naturally. There should be nothing that pinches the stomach, such as a belt or tight pants.
The spine is arched in the lower lumbar region, and the crown reaches towards the sky. The head is perpendicular to the floor, the back of the neck is relaxed and straight. The nose is in the same plane as the navel. The ears are in the same plane as the shoulders. The shoulders are relaxed and lowered, the stomach is also relaxed.
The mouth is closed - we breathe through the nose - the jaws are relaxed. The tip of the tongue rests near the upper palate, near the front teeth. The eyes are open and lowered at an angle of 45 degrees. The gaze is motionless, calm, but not focused on anything.
Hand position
The forearms rest on the thighs near the lower abdomen, palms facing upward. The fingers of the left hand lie on the fingers of the right, the thumbs touching the tips. The palms seem to be holding a large egg. The inner ribs of the palms lightly touch the abdomen in the area 3-4 cm below the navel. Usually you need to put something under your palms to do this. The arms should not be tense, they should neither hang in the air nor fall down, pulling the shoulders behind them.
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Once you have achieved a stable upright position, begin to breathe slowly and deeply. Your position is upright and balanced. Maintain this throughout zazen without moving.
“Zazen means touching the cosmos through a single body, through our body. Everything that exists and I are one body.”
“The Zazen I am talking about is not the art of meditation. This is nothing more than the path to peace and happiness, the practice-realization of perfect Awakening. When you can understand her heart, you will become like a dragon entering the water and a tiger entering the mountains.”
Master Dogen, Fukanzazengi
Breath
Breathing in zazen is crucial. First of all, you need to establish a slow, strong and natural rhythm.
Concentrate first of all on the exhalation, which should be calm, long and deep. As you exhale, apply free, relaxed, downward expanding pressure to the lower internal organs without drawing in the abdomen. Inhalation should be natural, automatic, spontaneous. When the lungs are almost empty, they quickly fill up with air again.
Concentrating on the exhalation creates enormous energy in the lower abdomen. The energy center of the body is not in the head or in the upper body, but in the main groups of nerves located in the area from the solar plexus to the lower abdomen. All martial arts are traditionally based on this type of breathing. Powerful body-mind actions occur during exhalation. During inhalation, a person is especially weak and vulnerable.
Air contains the energy of the universal life force and is received by our lungs and every cell of our body. We typically breathe about 15 times per minute, shallowly, using only a small part of our lungs' capacity. Deep, full Zen breathing covers not only the level of the chest and diaphragm, but also affects the organs of the lower abdomen, well massaging the internal organs and stimulating the circulation of blood and other fluids in the body.
Through regular zazen practice, this breathing gradually becomes habitual in everyday life and in sleep. The more receptive you become to the universal life force through Zen breathing in zazen, the more your energy increases.
State of mind
The right state of mind comes naturally from deep concentration on the body and breath during zazen.
During zazen, the conscious flow of thoughts from the cerebral cortex is significantly reduced and the thinking brain becomes quiet. Blood travels to the deeper layers of the brain, the thalamus and hypothalamus, and this brain-body becomes more active and developed. When the deep brain becomes more active, the nervous system relaxes. By being receptive and attentive in every cell of your body, you learn to think with your body, unconsciously.
During zazen, thoughts, conscious and subconscious, naturally and constantly rise to the surface of our mind. Don't try to stop it. But at the same time, do not get involved in the thinking process and do not allow thoughts to take you away from concentrating on the posture and breathing. Just let the thoughts float by like clouds in the sky, without resisting them or becoming attached to them. The shadows pass and dissolve. Images rise from the subconscious and disappear.
The brain becomes deeply calm. We come to the deep unconscious, beyond thinking, to the consciousness of hishiryo, true purity.
(The text is based on quotes from Sando Kaisen’s book “Zazen Satori”)
Zen is one of the central schools of East Asian Buddhism. It is based on the teaching of enlightenment and mystical contemplation, the heart of which is meditative practice - zazen. Initially, this technique was inherent in the largest Japanese school of Soto. But thanks to its inexhaustible potential, today it is used by other schools. Zen meditation is a special state of a person. With skillful practice, consciousness is completely switched off, all mental and physiological processes in the body stop. The harmful effects of stress on the psyche are neutralized, and well-being, both physical and spiritual, improves.
The essence of Zen meditation
The human brain is constantly in one of 4 operating modes.
- Delta - deep sleep, being in a completely unconscious state.
- Theta is the level of sleep accompanied by dreams. A person gains access to intuition and his extrasensory abilities.
- Alpha is a suspension of consciousness between sleep and reality, a complete absence of internal dialogue. Perception of the world as a single whole.
- Beta - the involvement of all senses, the mind working intensely and uncontrollably. A condition characteristic of representatives of modern society.
Finding the optimal state is the essence of zazen practice. It is the alpha frequency that opens a person’s gates to both the mind and the subconscious at the same time. Regular Zen practice makes the alpha frequency habitual and necessary every minute. Life flowing in this mode establishes contact between the soul and the body. The body acquires the ability to heal itself without the help of any chemicals. The outer and inner worlds come to a common balance. The first results of Zen meditation are a feeling of harmony and overall peace.
Zazen technique
Zen meditation is done in a still, sitting position. It can last from a few moments to 40 minutes. A stopwatch or incense sticks help you not to think about time and count it yourself. Clothes should be loose. It is better for the practitioner to sit on one or two cushions to feel comfortable.
- Performing zazen is permitted in. The main thing is to create a triangle formed by two knees and buttocks. This position of the legs ensures stability throughout the entire time.
- The hands are placed on the legs, palms up. The left hand usually rests on the right. The thumbs are raised up and touch each other, forming an oval.
- The body is at right angles to the floor. The spine should be straight, the ears should be strictly above the shoulders.
- When practicing zazen, the eyes always remain half open. The goal of Zen meditation is not to touch new sensations, but to turn to your inner self.
- The ideal position of the head is considered to be a slight downward tilt - a kind of imitation of Buddha images. Despite the fact that in this position the gaze is fixed on the ground, the meditator is positioned facing the wall. This expresses his desire to abstract not only from the world around him, but ultimately from his own.
Video on technique
Features of Zazen
All meditative practices are aimed at achieving insight through concentration on a single object and penetration into its essence. The distinctive feature of zazen is maximum calming of the mind and body, existence outside of time and space. Zen is supposed to be the most effective of all techniques. Many Japanese artists perform zazen before beginning the creative process in order to enter a state of balanced intelligence.
However, in the first stages of zazen practice, in a number of cases the opposite effect occurs. Consciousness that is being suppressed, on the contrary, reacts with an even more intense outburst of emotions. An active struggle with the onset of an emotional storm is meaningless. On the contrary, you need to give it the opportunity to exhaust itself. It will disappear if you don't pay attention to it. Then you can continue the path to the final liberation of consciousness.
During long Zen practice, steady walking is allowed. It can be both fast and not very fast. In this case, you should cover your fist with your palm. There are different opinions about which hand should be on top. Breaking staticity is not interrupting zazen. Alternating between stillness and movement is undertaken to achieve an identical degree of concentration in any position. Unlike other techniques, Zen is not interested in the process of inhalation and exhalation. She searches for the secrets of the Universe in the elusive moments between them. This is the incomprehensible secret of zazen.
Benefits of Zazen Meditation
Zazen is the most widespread meditation technique in the world. Immersed in it, a person acquires high concentration and focus. Reveals wide opportunities for self-improvement, thereby activating additional forces within oneself. Along with peace of mind, joy and compassion, it improves health and strengthens willpower. Memory finds and uses all hidden resources. There has also been anecdotal evidence of weight normalization due to harmonious coexistence with the environment.
Beginning with muscle relaxation, the practitioner focuses on breathing and his mental activity. At the same time, he does not try to influence them, taking the position of an outside observer. Gradually, the inner “I” loses its boundaries and its deep cleansing begins. Mastery of zazen comes naturally to those who practice it carefully and consistently. Gives life filled with light, energy and love.
So, you have learned that meditation has many benefits, and that the popularity of meditation around the world is growing rapidly. You search for information on the Internet, study the shelves of bookstores, and realize that there are many different ways and dozens of meditation techniques. Are you wondering which meditation technique is best for beginners? This article will help you navigate the sea of different meditation practices.
This article is not trying to force the “best” meditation technique on you, there is no best technique, and I am not writing to cause controversy.
3 main types of meditation
Meditation is usually divided into two types according to the method of working with attention. Concentration on an object and mindful observation (streaming consciousness without focusing on one object). I would like to add one more type: relaxed presence.
1. Focused meditation
This meditation technique involves concentrating on one object for the entire session. The object of concentration can be the breath, a mantra, a visual image, a part of the body, an external object, etc.
As skill develops, the practitioner's ability to continuously maintain attention on one object increases and the influence of distracting factors decreases. The depth and stability of attention develops.
Examples of such meditation techniques include: Buddhist Samata Meditation, Zazen, Loving Kindness Meditation, Chakra Meditation, Kundalini Meditation, some forms of Qigong, Pranayama and many others.
2. Mindful Observation Meditation
In this meditation technique, instead of keeping attention on one object, we keep it open to all aspects of the current experience without judgment or attachment.
All perceptions, whether internal sensations such as thoughts, feelings, memories, or external sensations, taste, smell, sounds, are recognized and accepted as they are.
This is the process of observing current experience without clinging to individual objects, thoughts, and so on.
Examples of such meditation would be Vipassana, mindfulness meditation, or some types of Taoist meditation.
3. Relaxed presence
This is a state of consciousness when attention is not focused on anything, but simply rests - empty, calm and stable. Consciousness is directed towards itself and resides in the feeling “I am.” Most quotes about meditation talk about this state.
In fact, this state of consciousness is the true goal of all types of meditation, and not the technique itself. All meditation techniques, both focused and flowing, are simply a tool for training the mind to discover this silent presence. In the end, all objects of meditation and the process itself are left behind, and only the practitioner’s “I” remains as pure presence.
Some meditation techniques immediately take this state as a basis. Such as Maharishi's "I am" meditation, Dzogchen, Mahamudra, some Taoist practices and Raja Yoga exercises. These techniques require effective preliminary preparation and training of the mind.
So let's move on to a description of various meditation techniques.
Buddhist Zen Meditation or Zazen
Zazen means sitting zen or sitting meditation in Japanese. Zazen comes from the Chinese tradition of Zen Buddhism, which in turn dates back to the Indian monk Bodhidharma (6th century BC).
Zazen technique
Zazen is typically practiced sitting cross-legged on the floor, mat or meditation cushion. You can sit in a lotus, half-lotus, or simply on a chair with a straight back.
The most important aspect is a straight back from the pelvis to the neck. Keep your mouth closed and look down at a point on the floor two meters away from you.
As for training the mind, here, as I wrote above, there are two options.
1) Concentration. Watch your breathing. Focus all your attention on the movement of your breath through your nose. If you count your breaths, it will be easier to concentrate. Count each exhalation starting from 10 in the opposite direction: 9,8,7, etc. When you get to 1, start again with 10. If you get distracted and lose count, gently bring your attention back to your breath and start again with 10.
2) Shikantaza or Silent Sitting. In this form of meditation, the practitioner does not use a specific meditation object. Just sit, observing everything that is passing through consciousness at the present moment. Be as vigilant and aware as possible.
Is Zazen Meditation Technique Right for You?
Zen is a very sober and rational style of meditation. There are many people involved in this practice, and it is quite easy to find a community of similar interests. In addition, there is a lot of information on the Internet. Zen is closely related to Buddhism. You can find Zen meditation classes in Buddhist temples and centers. Be prepared that Zen meditation is often combined with other elements of Buddhism, such as rituals, chanting mantras, and reading Buddhist texts. But there are also people, like me, who practice Zen without reference to religion. Some people believe that rituals and texts greatly help in meditation and create the necessary state of mind. It's a matter of taste.
Vipassana meditation technique
Vipassana has recently become a very popular meditation technique all over the world. This is also a traditional Buddhist technique, and essentially combines the two previous practices.
How to practice
There is some conflicting information about how to practice Vipassana.
In general, most teachers divide the practice into two stages: concentration on the breath and mindful observation. Everything is the same as in zazen.
The first few days practice focusing on breathing to strengthen the mind and attention. Then the practice moves to awareness of bodily sensations and mental phenomena in the current moment, without clinging or holding attention to anything.
Here I will briefly describe the Vipassana technique for beginners. For detailed study, contact experienced live teachers.
Ideally, you should sit on a cushion on the floor with your legs crossed and your back straight. Alternatively, you can sit on a chair, but without leaning on your back.
At the first stage, concentration of attention is developed through the practice of samadhi. This is usually done through awareness of the breath.
Focus all your attention, moment by moment, on the breathing movements of the abdomen. Watch carefully how your stomach rises and falls. You can also observe the movement of air in the nostrils as an alternative.
When you focus on your breathing, you will notice that other objects are also present in your awareness: sounds, bodily sensations, emotions. Simply notice to yourself the presence of these objects and return your attention to your breathing. For you, breathing is the center of focus, and everything else is present as “background noise.”
The object that is the center of practice, such as abdominal movement, is called the “core object.” And a “secondary object” is anything that also comes within your range of perception through the five senses or through the mind.
If a secondary object catches your attention and draws it away, you should focus on it for a second or two, and label it with one simple word. For example, “thought”, “sound”, “desire”, “memory”, “planning”. This practice is often called “noting.”
A mental note identifies an object in general rather than in detail. For example, when you hear a sound, label it as “sound” rather than “motorcycle,” “dog,” or “dog barking.” If pain occurs, label it as “pain” rather than “back pain.” Then return your attention to your primary meditation object. When you smell a scent, note it as a “smell”; there is no need to identify it.
Thus, in Vipassana, the power of concentration is first developed, which is then used to observe thoughts and bodily sensations.
One observes objects of awareness without attachment, allowing thoughts and sensations to arise and pass freely.
Mental labeling (described above) is used as a way to prevent thoughts from getting carried away.
As a result of this practice, one develops the understanding that observed phenomena are permeated by three “signs of existence”: impermanence (annika), dissatisfaction (dukkha) and emptiness of the self (annata).
As a result, equanimity, peace and inner freedom develop.
Is Vipassana right for you?
Vipassana is an excellent meditation that will help you become aware of yourself in the body and understand how the processes of your mind work. This is a very popular meditation technique. You can easily find teachers, like-minded people, books and training courses from 3 to 10 days. Vipassana courses are always offered free of charge. Vipassana does not provide for any sects, formalities or religious rituals.
If you're new to meditation, Vipassana is a good way to start.
Metta Meditation (Loving-Kindness Meditation)
Metta is a Pali word translated as kindness, benevolence. The name of this practice can be translated into Russian as “compassionate meditation.”
How to practice
The practitioner sits in a meditation pose with his eyes closed and creates feelings of love, kindness and compassion in his mind and heart. Start by developing loving kindness towards yourself. Then gradually move on to close people, and then to all beings.
- practitioner himself
- close person
- “neutral” person
- a person with whom there is a difficult relationship
- all people
- the whole universe
The feeling that needs to be developed is the desire for happiness and well-being for everyone. Imagine a person, his suffering and evoke in yourself a boundless heartfelt feeling towards him. Send him love, wish him happiness and peace. Of course, your visualizations may not change anything in this person’s life, but the more you practice this meditation, the more joy you will experience. This is the secret of happiness.
Is this meditation right for you?
Do you sometimes take yourself or the people around you too harshly and seriously? Or feel like you need to improve your relationships with people? Loving-kindness meditation will help with this. You can't feel love and depression at the same time.
Meditation on the Om mantra
A mantra is a combination of sounds without meaning that is repeated in the mind to train attention. This is not an affirmation for suggestion, but a beautiful meaningless word or phrase.
Some meditation teachers say that choosing the right mantra is very important because of the "vibration" of the sound. Like you can’t take any mantra you like, but you need to get it from the Teacher. Others say that the mantra itself is just a tool for focusing the mind and the word chosen is completely irrelevant. I prefer a second opinion.
How to practice
Like most types of meditation, this technique is practiced while sitting with your back straight and your eyes closed.
The practitioner repeats the mantra in his mind, silently, concentrating his consciousness on it again and again.
Sometimes this practice is combined with breath awareness.
When you repeat a mantra, it creates a mental vibration that allows the mind to sense deeper levels of consciousness. As you meditate, the mantra becomes increasingly abstract and fuzzy until you enter the field of pure consciousness from which the vibration originated.
Repeating a mantra helps you tune out the internal dialogue that fills your mind so you can slip into the silent space between thoughts.
Here are some of the most famous mantras from Hindu and Buddhist traditions:
— om namah shivaya
- om mane padme hum
You can practice for a predetermined period of time or do a specific number of "repetitions" - traditionally 108 or 1008. In the latter case, a rosary is usually used to count.
As your practice deepens, you may find that the mantra continues to play on its own, like background noise in your mind. Or the mantra may even disappear and you are left in a state of deep inner peace.
Is the OM sound meditation technique right for you?
Many new meditators find it easier to focus on a mantra than on the breath. Because a mantra is a word, and thoughts are usually perceived as words. This is especially useful when the mind is overwhelmed by many disorganized thoughts, since meditation on a mantra requires constant attention.
Yoga Meditation Techniques
There are many types of meditation taught in the yoga tradition. Now I will tell you about some of them.
The word yoga is translated as “connection” or “union.” The tradition of yoga is very ancient, more than 5 thousand years old. The highest goal of yoga is spiritual enlightenment and self-knowledge.
Yoga Meditation Technique
The most common and universal meditation technique in yoga is considered “third eye meditation.” Other popular techniques include focusing on the chakras, repeating a mantra, visualizing light, or meditating.
Meditation on the third eye– focusing attention on the Ajna chakra or third eye, which is located at the point between the eyebrows. Attention is constantly directed to this point to achieve silence of the mind. Over time, the moments of silence between thoughts become wider and deeper. Sometimes meditation is accompanied by physically looking at this point with closed eyes.
Chakra Meditation– the practitioner focuses on one of the energy centers of the body, which in yoga are called chakras. In addition to concentration, repetition of the mantra and visualization of the color or image of the chakra are used. Most often in yoga, meditation is practiced on the heart chakra, ajna chakra or sahasrara chakra.
Trataka or focusing your gaze on a point. The technique of this meditation consists of fixing the gaze on one point. This could be a dot specially drawn on a white sheet, the tip of a candle flame, or a special meditative image - a yantra. First you need to learn to concentrate on an external object with open eyes. A more difficult level is to concentrate on an imaginary object with your eyes closed.
Sound Meditation– concentration on sound. Beginning practitioners meditate on external sound. This could be the sound of a flute or a singing bowl. Over time, the practice evolves to focus on the inner sounds of the mind. And meditation on the sound of the Universe (paranada), which is sound without vibration and manifests as “OM,” is considered perfection.
Tantra– in the West is often mistakenly associated with sexual practices. In fact, tantra is a very deep spiritual teaching with a rich tradition and many contemplative practices in its arsenal. The Vijnana Bhairava Tantra text contains 108 meditation techniques, most of which are intended for advanced practitioners. Here are some examples of meditations from this text:
- When one object is perceived, the others become empty. Focus on this emptiness
- Focus on the space that is present between two thoughts
- Stay in the reality that exists between pain and pleasure
- Listen to the sound of Anahata (heart chakra)
- Listen to the sound of the musical instrument as it disappears
- Contemplate the Universe or your body as filled with bliss
- Focus on the idea that the universe does not exist
- Focus on the idea that the same consciousness is present in all bodies
Is yogic meditation right for you?
With a wide variety of yogic contemplative practices, you are sure to find one that suits you. Probably the easiest way is “third eye meditation.” This is a simple technique with quick results. For other methods, you will likely need additional instruction, either from a teacher or a good book.
Conclusion
As you can see, there are a lot of meditation techniques. Some are suitable for beginners, others will come in handy as you gain experience. I recommend finding a teacher and mentor to teach you meditation. This can make a big difference in your spiritual journey.
See you later!
Your Rinat Zinatullin
ALAN KAYSEN KRYSTASZEK was born in France in 1952. His father was Polish, and Alan spent seven years of his childhood in Poland. After a year's stay in China at the Tchan Monastery, in 1968 in Paris he met the Japanese master Taisen Desimaru and in 1979 received from him ordination as a monk and the name Sando Kaisen.
Output
2017
Per. from Polish: A. Rymar
Editors: O. Krukovskaya, A. Rymar, A. Lebedev, A. Chubatov
Soft cover with flaps
176 pp. (illustration).
Circulation 1200 copies.
What is this book about?
The essence of Zen practice is zazen, a meditation passed down from master to student for thousands of years. The book you are holding in your hands is a detailed introduction to this meditation. Master Kaisen, a student of master Taisen Deshimaru, clearly explains the basics of the practice. The basic principles of the teachings of the Buddha, Mahayana Buddhism and the Zen school are briefly explained, and very specific instructions are given on the position of the body, the correct way of breathing and the correct state of mind in meditation.
A few words about Buddhism
Life of Buddha
Four Noble Truths
Suffering
The emergence of suffering
Ending Suffering
Pure zazen
Transmission through the practice of “Just Sitting”
Non-meditation
Zazen and the state of mind
Afterword
Man and the 21st century
This book would be a good addition
More booksExcerpts from the book
Zen is nothing more than the practice of zazen. If Zen is practiced in the field of arts such as budo, ikebana, bonsai, painting or poetry, it is the path of art.
Zazen is not the art of sitting. It is the dharma of peace and happiness, the practice of realizing perfect enlightenment. Sit still like a mountain. Directly comprehend the essence of the Universe. This is zazen I am talking about.
My teacher Taisen Deshimaru said: “Zazen is an adult, mature form of our life.” Zazen is not a method of achieving anything, nor is it an exercise that transforms anything. Since the term "meditation" includes the act of thinking, we can say that zazen is meditation without an object.
The practice of meditation lies at the source of all great religions.
I will talk about the three most important points of zazen:
- 1 body positions,
2 breathing,
3 state of mind.
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