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Buddhism offers powerful meditation techniques for taming your inner chaos and connecting to something bigger than yourself. And, different types of meditation practices provide unique pathways to enlightenment and peace.
Just a few minutes a day, and a willingness to sit with your thoughts, will put you on the path to a calmer, kinder, more unshakable you. Ready to meet your inner Buddha? Explore these ancient Buddhist meditation practices and discover how they can upgrade your modern life.
Loving Kindness Meditation
Buddhists have relied on loving kindness meditation, also known as metta meditation, to cultivate universal compassion and love for yourself and all others (even the people you might not like very much), according to Mindful. This ancient practice begins with closing the eyes and focusing on the breath. Once you feel grounded, continue by sending loving kindness to yourself. Gradually, you’ll expand your attention to loved ones, strangers, adversaries, and ultimately, all beings.
As a blog on Psychology Today points out, consistent loving kindness meditation comes with many benefits. It enhances wellbeing, reduces stress, and improves relationships. Habitual feelings of anger, loneliness, or resentment start to melt away. Instead, you’ll feel a greater connection to a shared human experience, both with yourself and the universe.
Vipassana Meditation
Taught by the Buddha over 2,500 years ago, vipassana meditation is a silent, insight meditation that has recently gained popularity among tech CEOs and other thought leaders. According to the Dhamma website, vipassana, meaning to see things as they really are, aims for self-transformation through deep self-observation. The practice explores the connection between mind and body by focusing on physical sensations and understanding their role in shaping thoughts, emotions, and reactions.
You don’t need to go to extremes to practice vipassana. For beginners, Healthline recommends setting aside 5 to 10 minutes, ideally in the morning. Choose a quiet place with little distractions. Sit on the ground crossed legged with your back upright, yet relaxed. Close your eyes and breathe naturally. Observe your thoughts, feelings, and sensations without reacting or judging. If your thoughts wander, simply release the distraction and continue your practice. Try to meditate each day consistently, gradually working up to 15 minutes or longer of vipassana.
Samatha Meditation
Samatha meditation involves focused, singular concentration to calm the mind (the word, samatha means calm). Whereas vipassana takes your attention inwards, samatha focuses on a subject, according to a blog on the YogaAnytime website .
To practice samatha, the blog recommends what’s known as the seven point posture; to sit or lay down, straighten your back comfortably, palms facing up or down, shoulders relaxed, head aligned, jaw loose, and eyes open or closed. You can adapt your practice as you wish to your personal preferences. Next, breathe naturally and focus on your subject, for example your breath. Try to maintain concentration on your breath as you inhale and exhale. If your mind wanders, simply bring your attention back to your breath.
Try to incorporate this practice into your daily routine, even if just for a few minutes each session. You’ll find yourself feeling more at ease with a greater connection to your mind and body. Over time, you’ll find it easier to manage your thoughts and feel better overall!
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