Forms of Meditation

Introducing Buddhism course, tutor: Mike Horne

As well as counting the breath there are many other forms of meditation:

Mindfulness of breathing, being aware of the breath at the tip of the nose or with the rise and fall of the chest, but without counting

Vipassana - being aware of the body and thoughts; as taught in the Theravada Tradition

Shikantaza - 'just sitting, with no particular thought'; as taught in the Soto Zen Tradition

Concentration exercises

Use of a mantra - a sacred phrase that is repeated

Reciting prayers or scriptures

Visualisations: for example visualising a colour, sacred symbol, mandala or flame of a candle

Fantasies - reliving past nice events or creating a "safe haven"; as used in pressure management techniques

"Reset Button" - a calm, fresh state of mind that can be returned to when you need it.

Metta meditation - a Buddhist meditation to create kind and loving thoughts towards the people in our lives

Walking meditation - used as a break from formal sitting meditation; but can also be done in other everyday situations

Awareness - being mindful of your actions, thoughts and feelings in everyday situations

"Host and Guest" meditation.

Find somewhere quiet to sit, and allow yourself enough time to sit quietly (10 to 20 minutes). Sit as upright as you can; rest your hands in your lap or on your knees. Close your eyes. Starting at your feet bring your attention up through your body, looking for any signs of discomfort or stress - if you find any, readjust your posture and relax. Pay special attention to your shoulders, neck and forehead. Then bring your attention to your breathing, concentrate on it for a while. Then bring your attention to your thoughts, feelings and sensations. Imagine that you are the host and that they are your guests. Welcome them into your mind, be aware of them and pay them some attention. Just as if you are hosting a party: make them feel welcome, allow them to stay as long as they like, do not force them to go away, do not encourage them to stay too long! When a new thought, feeling or sensation arises make it welcome, be aware of its presence and acknowledge that others might have left. If it helps mentally give them labels (or name badges) - for example "pleasant thought", "sensation of itching" or "feeling of boredom". When you wish to end the meditation, bring your attention back to your breathing, then to your body posture and then slowly open your eyes and relax.

Just like hosting a real party, you will probably find some guests are pleasant company and you would like to stay and entertain you. Others may be less welcome and stay too long. You wish that they had not come or hope they will leave early. But if you are a polite host, you will give them equal attention and not be rude to the ones you want to leave, or allow the guests you like to dominate the party, or try to detain them when they have to leave to go somewhere else.