Buddhist Meditation is associated with meditation and awareness. Although there are many forms of Buddhist meditation, they all have a common aspect, which is conscious meditation. We can increase insight, awareness, concentration, and memory using this technique. Buddhist philosophy believes that conscious meditation is the key to better understanding our minds and emotions and as a result, we cannot think of our well being and happiness as well as harming others.
What Is Buddhist Meditation?
Meditation holds a central place in Buddhism. It is also a way of living! Buddhist meditation practices are techniques that encourage concentration, clarity, emotional positivity, and seeing the true nature of things. Buddhist meditation has now developed characteristic variations within various traditions. In China and Japan, for example, the practice of meditation has developed into Chan meditation and Jain meditation respectively. Other popular forms of Buddhist meditation include Vipassana, Nikiren, Loving-Kindness Meditation, Mindful Breathing, and contemporary meditation.
How To Practice Buddhist Meditation?
- First, sit in a comfortable posture and then keep your back straight. You can do Padmasana to feel comfortable sitting.
- Next, focus on your breath. Observe your breath using abdominal breathing, counting from 1 to 10 while inhaling and exhaling, and do this process 10 times. Focus all your attention on the movement of your breath. Be polite and keep your awareness focused.
- Though many thoughts will come to your mind during meditation, without getting entangled, just observe and let them go. Return to the breathing process.
- Once concentration is developed, you can continue practicing with other forms of Buddhist meditation.
- If you are just starting Buddhist meditation, but not enough to know how to do it, then you can take the help of a trainer.
Buddhist Meditation Techniques:
The attainment of a healthy and clean mind and positive and appropriate behavior can be developed through Buddhist meditation techniques. So, here see below some Buddhist meditation techniques.
Shamatha (Mindfulness) is a popular Buddhist meditation practice that focuses on developing peace and clarity. With proper guidance and practice, we can get inner peace by having these qualities. One can practice the initial stages of Mindfulness Meditation. When it is combined with another Buddhist meditation Vipassana (awareness), Shamatha can give deep insight and spiritual awakening.
- Sit in a comfortable position The classic position is that you sit cross-legged, placing your hand on your lap, but it is not necessary that you decide to sit that way. The important thing is that you feel comfortable, remember to keep your back straight, be able to take a full and deep breath. If you wish, you can make the position more comfortable by sitting on a cushion. Alternatively, you can sit in a chair, be more comfortable, or give better support to your back.
- Relax the body By adopting the right position, you feel relaxed and comfortable during practice. Keep your head slightly forward, your teeth slightly spaced and your shoulders soft. The advice is to keep your eyes only half closed, but if you are afraid of being distracted, you can close them completely.
- Stick the tongue with the palate, then swallow. This will create a slight difference, which will reduce saliva and require swallowing.
- Set a minimum duration for your meditation. Start with 15 minutes of meditation. Use a timer to avoid being forced to watch the clock multiple times.
- Try to resist the entire program volume, but if you think If you feel too tired or distracted, then allow yourself to stop practicing.
- Understand the reasons you are meditating. You may have special objectives, for example leaving behind negative events, such as a fight with your partner, or stress relief. Meditation can help you calm your mind, allowing you to overcome negative emotions, especially trying to focus on a time.
Apart from freely assessing the reasons that led to meditation, you can practice with a prayer used by Buddhists to remember why they are meditating:
- Deposit with properties and deposit with other residues,
- I can become a Buddha for the benefit of all.
- Generate four incompatible:
- All beings can experience equality which frees us from attachment to our loved ones and hatred towards others.
- They can be happiness and their cause.
- May all beings suffer and remain free from their causes.
- All beings have happiness which is completely devoid of sorrow.
- Prayer to the seven arts:
- I humbly dedicate myself with body, word, and mind,
- And I offer both order and imagination,
- I accept the wrong actions that I have done for no beginning,
- And I am happy with everyone’s qualities.
- Please become a teacher by the end of the Samora,
- And this changes the wheel of religion for us.
- I dedicate every virtue to great merit.
Metta (Loving Kindness Meditation):
Loving Kindness Meditation (also known as Meta). Practicing it awakens a feeling of peace, kindness, love, and benevolence in your mind. Metta meditation is about feeling love. You can repeat a mantra in this meditation, which inspires this practice, such as ‘May I and all living beings be safe, happy and peaceful’.
- Focus on the breath, breathing through the nose. Focus on each inhalation and exhale. Pay attention to how your stomach swells and deflates. Don’t try to control your breathing, just be aware of it. Clear your mind from all thoughts, focus it only on your breathing. The goal is to calm the mind to enter a state of peace.
- Let the thoughts flow. During meditation practice, it is inevitable that some thoughts will come to mind, especially when you are still a beginner. Do not bother “Do not try to put an end to those thoughts, let them appear, but give them any weight Do not try to give, avoid them deeply. The goal is not to stop thoughts, but to make them seamless “(Garchan Rinpoche) Let them move freely
- Learn how to manage the most common sales. Due to prolonged sitting, difficulty, drowsiness, various needs, and so on can complicate meditation. Don’t worry, this is a normal experience. By practicing regularly you will become more efficient in not getting distracted.
- Pain: Even if you feel discomfort somewhere in the body, do not go ahead. Analyze that pain, give yourself time to get those feelings out. Imagine that your body is an empty container. , While you stand on its side. If the pain becomes too intense, stand up and take a break
- Desire: It may not be easy to separate thoughts related to a person or desire object, they know that they are going through greed, which, once satisfied will only produce for others, recognize the reality of the purpose of their desires: The body is only flesh and bones.
Restlessness and Anxiety: Take care of relative feelings, but do not try to deepen them. It brings attention to the movement of the stomach due to
- Breath: If an idea becomes persistent, try writing it on a piece of paper so that you can examine it later.
- Drowsiness: Remember the reasons you are paying attention to. Display a white light between your eyebrows to be able to be alert. If you are still not struggling to sleep, take a break, then you feel refreshed when you return to meditation.
- Increase attention span. Start carefully once in a while, for 15 minutes at a time. At first, 15 minutes may take too much, but as you learn to relax and clear your mind, it will become easier to stay focused. Try to prolong the duration of your 5-minute session in a week – the goal is to meditate for 45 minutes in a row.
Another traditional Buddhist meditation practice is Vipassana (awareness). It is a very popular form of meditation in Western countries. Generally, this meditation is emphasized, to begin with, Shamatha to develop concentration. Vipassana means to know what is really like. By practicing this, you remain physically and mentally healthy.
- Use meditation to use the mind to use mercy. The purpose of such meditation is to train the mind to understand and understand more. Practice will help you develop feelings of kindness:
- Begin meditation after conscious breathing exercises. Once you have reached a state of concentration and contemplation, you can try to send love and happiness first and to yourself, then, to each of the other four people
- Light the feelings of loving kindness There are three main techniques to get the right feelings in your heart.
Mantra: As you first think of yourself, then about the other four people, mentally repeat a mantra or phrase like, “Can I feel good and happy I feel peace and calm I am Can I be safe from dangers, can my mind be free from hatred. Will my heart be filled with love? Can I feel good and happy “.
Visualization: Create a mental image of yourself or the person you are thinking of while smiling happily
Reflection: Consider the qualities or positive actions of the person you are thinking of.
- Focus on the feeling of the kindness of love. Emotion is the key, it is not a tool to expose it. To realize the feeling of kindness, focus on this feeling. If it fades, you get back to using it. Can go “device” that you used to call it
- It radiates the feeling of love. Love the four key points. Project the feelings of kindness. It can be useful to think of someone who lives in each of the four directions to which you can direct love. . Note that the ultimate goal is not to direct your love accurately, but to radiate your feelings of unconditional universal love everywhere.
Benefits Of Buddhist Meditation:
There are countless good benefits of practicing Buddhist Meditation. However, some important positive effects of Buddhist meditation are given below.
- Buddhist meditation brings consciousness to the present moment, helping to overcome decisions of the past and concerns of the future. You learn to live in the present.
- It helps to develop our spirituality and relationship with the divine. In today’s world, the spiritual side is often overlooked and ignored.
- This meditation helps in promoting the level of compassion and empathy towards others. Having self-awareness through meditation increases awareness of kindness and tolerance towards others. Being kind keeps your relationship with everyone sweet.
- It increases positive feelings and feelings of social connection.
- It is a time-honored way to release stress and depression from life. It reduces the negative consequences of stress and brings peace to your mind.
- Its regular practice can make the immune system strong, which makes the blood circulation in the body good and helps against cellular damage.
- It helps in making decisions, improving information, improving attention, and memory.
Apart from this, it also increases mental strength, conviction, and emotional intelligence.
- It benefits us in managing our response to pain.
The Buddha taught meditation as an essential tool for attaining salvation. In today’s world, everyone remains physically, mentally or emotionally distressed. In Buddhist Meditation, by introspecting you will awaken all the positive traits needed to improve compassion, love, conviction, concentration, and relationships.