#meditativepractices

[turiyatitta]

The Infinite Reflection

Understanding the Illusion and Unity of ExistenceImagine waking up one day to a profound realization: you are the universe and everything within it. Not just a part of it, but the entirety – every person, every star, every whisper of wind. In this moment of enlightenment, you recognize that you are both the creator and the consequence of every action, every event that has unfolded, is unfolding,…

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[eduanimator]

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[guidance-to-awakening]

Types of Meditative Practices

Focused attention meditation,

Focusing the attention on a single object during the whole meditation session. This object may be a breath, a mantra, visualization, part of the body or maybe an external object. The ability to keep the flow of attention in the chosen object as the practice advances gets stronger, distractions become less common. The depths and steadiness of ones attention are developed.

Open monitoring meditation,

The focus of attention is kept open, monitoring all aspects of the experience, without judgment or attachment. All perceptions, whether it be thoughts, feelings, memory, sound, smell etc, are recognized and seen for what they are. It is the process of non-reactive monitoring of the content of experience from moment to moment, WITHOUT going into them.

Effortless presence,

The state where the attention is not focused on anything in particular, but reposes on itself. This is actually the true purpose behind all kinds of meditation and not a meditation type itself. Traditional techniques of meditation recognize  that the object of focus, even the process of monitoring, is just a means to train the mind. So that effortless inner silence and deeper states of consciousness can be discovered.

Zen Meditation,

Seated meditation, traditionally common in the Chinese Zen Buddhism. Generally practiced seated on the floor over a mat and cushion, with crossed legs. Traditionally practiced in the lotus or half-lotus position. The most important aspect is keeping the back completely straight. Eyes are kept lowered, with your gaze resting on the ground slightly in front of you. Two main important practicing aspects are the focus of breath and Shikantaza. In this, the use of any object of meditation is not used, rather, to remain in the present moment as much as possible, aware of and observing what passes through the mind and surroundings, without dwelling on anything in particular.

Vipassana Meditation,

Starting with mindfulness of the breath is the first stage to almost all forms of practice. To stabilize the mind and achieve access concentration. Clear insight is then begun to develop on bodily sensations and mental phenomena, observing them moment by moment and not clinging to any. Ideally, one is to sit on a cushion on the floor, cross-legged with the spine straight, the back should not be supported by anything other than itself. Develop a concentration, focus all attention, from moment to moment, on the movement of your breath. Notice the subtle sensations ( movement of the abdomen rising and falling or the air passing through the nostrils). As the focus of breath continues, other perceptions and sensations will begin to become more noticeable and continue to appear. Examples of sensations you may begin to notice include: sounds, feelings in the body and/or emotions. Notice these phenomena’s as they emerge in the field of awareness and then return to the sensation of breathing. The attention is kept in the object of concentration, which is; the breathing, whilst these other thoughts or sensations are simply there as ‘background noise’. The object that is the focus of the practice is called the “primary object” and the “secondary object” is anything else that arises in the field of awareness. If a secondary object becomes stuck to your attention, focus on the object for a moment or two, then label it as a mental not such as: thinking, memory, hearing, desiring. This is often called ‘noting’, yet within this meditation it identifies an object in general but not in detail. When aware of a sound label it mentally as ‘hearing’ instead of ‘voices’ or ‘motorcycle’. If an unpleasant sensation arises, mentally label it as ‘pain’ or ‘feeling’. Then return attention to the primary object. When one has thus gained “access concentration”, the attention is then turned to the object of practice. One observes the objects of awareness without attachment, letting thoughts and sensations arise and pass away. Mental labeling is often used to prevent one from being carried away by thoughts.  As a result, one develops clear seeing of the observed phenomena, resulting in the development of relation to these inputs of equanimity, peace and inner freedom.

Mindfulness Meditation,

An adaptation from traditional Buddhist meditation practices. Mindful meditation is the practice of intentionally focusing on the present moment, accepting and non-judgmentally paying attention to the sensations, thoughts and emotions that arise. The effort is to not intentionally add anything to our present moment experience, but to be aware of what is going on, without losing ourselves in anything that arises. Learn to enjoy the practice and once completed appreciate how different the body and mind feel.

Loving Kindness Meditation (Metta Meditation),

This practice comes from the Buddhist traditions. Benefits from this form of practice include: Boosting one’s ability to empathize with others, development of positive emotions through compassion, including a more loving attitude towards oneself, increased self-acceptance, greater feeling of competence about one’s life and an increased feeling of purpose in life. To begin, sit down in a meditation position with the eyes closed. Then generate within the mind and heart, feelings of kindness and benevolence. Start by developing loving-kindness towards yourself, then progressively towards others and all beings. This progression is advised: Oneself, A good friend, A ‘neutral’ person, A difficult person, All four of the above equally and then gradually the entire universe. The feeling to be developed is the wishing of happiness and well-being for all. Reciting specific words or sentences that evoke the loving feeling and mental state can include visualizing the suffering of others and sending love, or by imagining the state of another being and wishing them happiness and peace. This form of meditation is for all yet best benefits and supports those who experience these similarities: A being too hard on yourself or on others, feeling like you need to improve your relationships, selfless and self-centered people. It will help increase your general level of happiness. You cannot feel loving-kindness and depression or any negative feeling at the same time. Recommended by Buddhist teachers, this form of meditation can be used as an antidote for insomnia, nightmares or anger issues.