TO SUM UP WHAT ARE THE TYPES OF MEDITATION ?INNER YOGA-69
THE SIGNIFICANCE OF MEDITATION;-
1-TO SUM UP,it can be said that Dhyana or Meditation is the practice of thinking deeply or focusing one’s mind for a period of time. This can be done in silence or with the help of chanting, and is done for a number of reasons, ranging from religious or spiritual purposes to a method for evoking relaxation.
2-In our modern, hectic world,Meditation is the best way to mentally reduce stress and develop an air of peace and tranquility.Scientific evidence has also emerged that shows meditation can be a helpful tool in fighting chronic illnesses, including depression, heart disease, and chronic pain.
3-"Meditation" or "Dhyana" means to go beyond the limitations of the physical body and the mind. Only when you transcend the limited perspective of the body and the mind then you complete dimension of life within you.
4- When you are identified as the body, your whole life is only about survival.When you are identified as the mind, your whole perspective is enslaved to the social perspective, to the religious perspective, to the family perspective. You can't look beyond that.
5- When you become free from the modifications of your own mind ; then only you know the dimension of the beyond Do you know that this body and this mind are not yours?It is something that you have accumulated over a period of time. Your body is just a heap of food you have eaten; your mind is just a heap of impressions you have gathered from the outside.
6-What you have accumulated you managed it well, it's your property like your home, car etc.You have a good bank balance, if you have a good body and a good mind.This is needed to live a good life. But it is not sufficient. It is not fulfilling yet.No human being will ever be fulfilled by these things. They will only make his life comfortable and conducive(tending to promote).
7-Especially if you see Western society, everything that you are dreaming of, every average citizen has. But do you think they are fulfilled, or blissful? Definitely not! Nowhere near bliss. So Dhyana is to transcend the limitations of body and mind, and you begin to experience yourself in a much deeper dimension.
8-Your instruments, body and mind are sufficient to live in this world for survival. But life will not be fulfilled with them.If you do not know who you are;then you can't understand what the world is, what the person near you is...
9-Yoga and Dhyana are scientific tools, which help you to transcend the limitations of your body and mind and experience the true quality of who you are. Without experiencing this, just eating, sleeping, reproducing and dying, your life will not be fulfilled with these.
10-All those things are needed in your life .. this eating, sleeping and reproducing. But our life is not complete because of these, even if you have fulfilled all these fully.This is because the quality of a human being has crossed a certain boundary of awareness. 11-Now it is not physical fulfilment is needed, but you are not going to be fulfilled with that. It has to seek something more, otherwise it will never be satisfied. It has to become unlimited. So Dhyana or meditation is a way of moving into the unlimited dimension of who you are.
TYPES OF MEDITATION;-
There are many different forms of this ancient practice as you have read in this book .Here’s a list of nine types of meditation practice to clear the concept :
1-Transcendental Meditation dates its origin back to the Vedic traditions of India.TM refers to a specific form of silent mantra meditation.In this Hindu tradition you sit in Lotus, internally chant a mantra, and focus on rising above the negativity.The goal of Transcendental Meditation is the state of enlightenment. This means we experience that inner calmness, that quiet state of least excitation, even when we are dynamically busy.
2-Transcendental meditation is a simple technique in which a personally assigned mantra, such as a word, sound, or small phrase, is repeated in a specific way. It’s practiced 20 minutes twice each day while sitting comfortably with the eyes closed.
3-Transcendental meditation is a spiritual form of meditation where practitioners remain seated and breathe slowly. The goal is to transcend or rise above the person's current state of being.
The idea is that this technique will allow you to settle inward to a profound state of relaxation and rest, with the goal of achieving inner peace without concentration or effort.
4-The Transcendental Meditation technique has been described as both religious and non-religious, as an aspect of a new religious movement, as rooted in Hinduism, and as a non-religious practice for self-development.
5-The public presentation of the TM technique by Maharishi Mahesh Yogi over its 50-year history has been praised for its high visibility in the mass media and effective global propagation, and criticized for using celebrity and scientific endorsements as a marketing tool. Also, advanced courses supplement the TM technique and include an advanced meditation program called the TM-Sidhi program("Yogic Flying"),
6-In the 1960s, Maharishi Mahesh Yogi described a paranormal effect claiming a significant number of individuals practicing the TM technique could have an effect on the local environment .With the introduction of the TM-Sidhi program in 1976, the Maharishi proposed that the square root of one percent of the population practicing the TM-Sidhi program, together at the same time and in the same place, would increase "life-supporting trends". .
2-HEART RHYTHM MEDITATION (HRM) ;-
1-Heart rhythm meditation is downward meditation, because it focuses energy on developing the application of consciousness.This form of meditation concentrates primarily on the heart, with an emphasis on breathing, and the purpose is to experience the mystics’ mantra, “I am a part of all things and all things are a part of me.”
2-HRM is a triple threat form of meditation because individuals experience physical, emotional, and spiritual benefits. It helps the individual better handle stress and develop an appreciative and joyous spirit.
3-Because HRM directs your full, deep, rhythmic breath toward your heart, it has all kinds of positive health effects. HRM is also an incredibly powerful and rapid way of healing the wounds of your heart.
4-HRM is also a powerful way of accessing the state of unity, which is the goal of every kind of meditation. When you meditate on your heartbeat, you access the state of unity in a very unique way: you feel that your heartbeat is the universal heartbeat, the heartbeat of the all life, the heartbeat of God.
5-The method of HRM involves conscious breathing, use of the full lung capacity, a concentration on the heart (both the physical heart and the emotional heart) and an intervention in the breath to make it rhythmic, through the coordination of the breath and heartbeat.
6-Several different rhythmic patterns are used, including making the length of the inhale even with the length of the exhale, for example, 8 beats in, 8 beats out; this is called “The Swinging Breath”. Another pattern involves a longer holding of the breath, so that the holding period equals the breathing period, for example, 8 beats in, 16 beats hold, 8 beats out; this is called “The Square Breath”.
7-This square breath has a great stabilizing quality and is very helpful for anxiety or feelings of panic. The method of HRM never involves holding the breath after an exhalation, only after an inhalation.
3-KUNDALINI YOGA MEDITATION ;-
1-Unlike HRM, Kundalini is a form of upward mediation, which focuses on the rising stream of energy. This form of meditation has roots in both Buddhist and Hindu teachings, and in Sanskrit translates to ‘coiled’.Kundalini Yoga, is a complete system-using asana, breath, mantra, and mudra to amplify higher states of consciousness.
2-Kundalini Yoga provides a total overhaul for the entire body system in a very short amount of time. The practice strengthens the nervous system, balances the endocrine system, and stimulates the Kundalini energy coiled at the base of the spine awakening your own heightened consciousness and giving you a greater experience of joy and your own vital energy.
3-Many believe this to be a metaphoric form of meditation, however those who are able to access the dormant energy can attest to its healing benefits. To access this energy the individual must concentrate on their breathing as it flows through the energy centers in the body. Once that energy is felt, the individual can experience an altered state of consciousness.
4-Kundalini yoga is a physically active form of meditation that blends movements with deep breathing and mantras.Normally, we breathe at a rate of 15 breaths a minute, but when we’re able to rhythmically slow down our breath to only 4 breaths per minute, we have indirect control over our minds.People usually learn from a teacher.However, someone can learn the poses and mantras at home.
5-Similarly to other forms of yoga, kundalini yoga can improve physical strength and reduce pain. It may also improve mental health by reducing anxiety and depression.The practitioner
concentrates on their breath flowing through each of the energy centers of the body, always moving upward, toward the energy center, just above the top of the head.
6-Kundalini makes active use of the breath, using breath to move energy upward.Like TM, Kundalini is not heart-based
in either its method or philosophy,and it can have unpleasant side-effects, which happen often enough to have been given a name: Kundalini syndrome.
4-GUIDED VISUALIZATION MEDITATION;-
1-Guided visualization is a newer technique that can be used for spiritual healing, stress relief, or personal development. The inspiration comes from Buddha, “The mind is everything. What you think you become.” Guided meditation, which is sometimes also called guided imagery or visualization, is a method of meditation in which you form mental pictures or situations that you find relaxing.
2-Among other factors that set this form of meditation apart, the emphasis on one specific goal is defining.By imagining
relaxing and positive experiences, the body will respond by releasing chemicals that generate feelings of positivity. This method can be done casually by imagining a certain situation in the brain. However, to achieve a more powerful experience, a guided visualization experience is key.
3-This process is typically led by a guide or teacher, hence “guided.” It’s often suggested to use as many senses as possible, such as smell, sounds, and textures, to evoke calmness in your relaxing space.
5-QI GONG MEDITATION;-
1-This is a meditation favorite because this method improves posture, respiration, and the ability to relax with greater ease. Qi Gong is one of the oldest forms of meditation and derives from ancient Chinese society.
2-This art form of health and wellness uses breath to circulate energy through the body and energy centers.The focused combination on breathing techniques, movement, and meditation helps the individual to control their reactions to stress.
1-Zazen is the heart of Zen Buddhist practice and literally translates to “seated meditation.” This method is initially the easiest to engage in because it relies on self-guidance, however, the lack of guidance can make it difficult to progress in the future.
2-Regardless, the mental benefits of Zazen are vast because you aim to forget all judgmental thoughts, ideas, and images.
After sitting in a comfortable position ensure that the back is completely straight and you are centered. Breathing is an essential element of Zazen and this position will allow the breath to deepen and enhance the experience.
7-MINDFULNESS /VIPASSANA MEDITATION;-
1-Instructions for mindfulness meditations have been found in the ancient texts of nearly every major religion including Hinduism, Buddhism. Judaism and Christianity.However, it’s
Buddhism that really helps us understand the origin of mindfulness meditation because it is integral to the Buddhist
path.The Buddhist term sati translates to ‘mindfulness’ and breathes life into the practice.
2-It is all about acknowledging reality by letting the mind wander, accepting any thoughts that come up, and understanding the present.The practice is done by sitting
with eyes close, crossed legs, the back straight, and attention placed on breathing in and out.
3-In Buddhism, it’s important to cultivate a non-judgemental awareness of yourself, your feelings, your mind and your surroundings. This distance and observation can be trained through a series of mindfulness meditations.
4-For many religions, mindfulness meditations were used as a way to step back from the world and connect with your spiritual self. Sometimes this connection was used as a way to resist temptation, while other times it was used as a way to realize and understand the connection between “self” and “other.”
5-For the period of meditation the individual focuses on his or her breathing, and when wandering thoughts emerge, one returns to focusing on the object of meditation, breathing. Research has found that a regimen of mindfulness can reduce anxiety, depression, and perceived distress.
6-Today the meaning of mindfulness meditation has shifted away from its religious connections. While some still practice it within the context of religion, mindfulness meditation has been adopted by psychologists, healthcare professionals and other secular organizations as an effective way to deal with the stresses and illnesses of the modern world.
7-The practice: Sit comfortably with a long, straight spine and find a slow, oceanic breath. Begin counting your inhales and exhales from one to ten (inhale one, exhale one; inhale two, exhale two; etc.). When you reach ten, start again but count backwards to one.
7-1-Repeat this cycle five times. When you’ve completed five cycles of breath-counting, simply continue to breathe at this calm, steady pace, for two-to-three minutes, visualizing the breath moving through the respiratory system and appreciating its physical relationship with the body.
Vipassana ,which means to see things as they really are, is one of India's most ancient techniques of meditation. It was taught in India more than 2500 years ago as a universal remedy for universal ills.The mindfulness meditation movement in the United States has roots in this tradition.
The goal of vipassana meditation is self-transformation through self-observation.
2- This is accomplished through disciplined attention to physical sensations in the body,to establish a deep connection between the mind and body. The continuous interconnectedness results in a balanced mind full of love and compassion, teachers of the practice claim.
3-Vipassana, in this tradition, is typically taught during a 10-day course, and students are expected to follow a set of rules throughout the entirety of the time, including abstaining from all intoxicants, telling lies, stealing, sexual activity, and killing any species.
1-Metta meditation is also known as Loving-kindness meditation ,is the practice of directing well wishes toward others. Those who practice recite specific words and phrases meant to evoke warm-hearted feelings. This is also commonly found in mindfulness and vipassana meditation.. Its goal is to cultivate an attitude of love and kindness toward everything, even a person's enemies and sources of stress.
2-While breathing deeply, practitioners open their minds to receiving loving kindness.They then send messages of loving kindness to the world, to specific people, or to their loved
ones.In most forms of this meditation, the key is to repeat the message many times, until the practitioner feels an attitude of loving kindness.
3-Loving-kindness meditation is designed to promote feelings of compassion and love, both for others and oneself.
It can help those affected by:
4-This type of meditation may increase positive emotions and has been linked to reduced depression, anxiety, and post-traumatic stress or PTSD.
5-It’s typically practiced while sitting in a comfortable, relaxed position. After a few deep breaths, you repeat the following words slowly and steadily. “May I be happy. May I be well. May I be safe. May I be peaceful and at ease.”
6-After a period of directing this loving kindness toward yourself, you may begin to picture a family member or friend who has helped you and repeat the mantra again, this time replacing “I” with “you.”
7-As you continue the meditation, you can bring other members of your family, friends, neighbors, or people in your life to mind. Practitioners are also encouraged to visualize
people they have difficulty with.Finally, you end the meditation with the universal mantra: “May all being everywhere be happy.”
9- CHAKRA MEDITATION;-
1-Chakra is a Sanskrit word which means “wheel”. and can be traced back to India.The chakras are similar to wheels in that they are spinning vortexes of energy. They are centers of force located within your body, through which you receive, transmit, and process life energies.
2-While there are 112 chakras in the body representing energy centers large and small, it’s most productive to focus on the seven core chakras.Each chakra is located at a different part of the body and each has a corresponding colour.Each chakra is recognized as a focal point relating to spiritual, physical and emotional energies.
3-The chakras are the network through which your mind, body, and spirit interact as one system. These are the major points that have been identified as critical by multiple spiritual traditions.
4-For thousands of years, keeping the chakras in balance has been linked to maintaining mental and physical wellbeing. Through chakra meditation, you can improve the balance of your key chakras and bring your health and mental attitude into a more peaceful state.
5-Chakra meditation is made up of relaxation techniques focused on bringing balance and well-being to the chakras. Some of these techniques include visually picturing each chakra in the body and its corresponding colour. Some people may choose to light incense or use crystals, colour coded for each chakra to help them concentrate during the meditation.
Not every meditation method will be your favorite.Try these seven out and see which one helps you achieve that level of inner peace you are looking for. Once you have found your go to method, incorporate that into your daily schedule to best combat the enormous levels of stress synonymous with life.