Meditation Methods

Let's talk about meditation. It's something we all do in one way or another, for some it's looking up at the moon, for others sitting crossed-legged on the floor with no thoughts, and for me it's chanting out loud. The mantra I chant is Nam-myoho-renge-kyo. It's a chant left to us by a 13th century Japanese reformist monk who unveiled the key to life by chanting the title of the Lotus Sutra. I've spoken on this before so you can learn more about my faith there, but today I'm sticking to meditation.

The google definition of meditation is "a practice of training awareness and cultivating a healthy sense of perspective, often involving focused attention on the breath, sounds, or sensations to reduce stress and enhance well-being."

There are nine popular types of meditation practice:

1. Mindfulness meditation

Mindfulness meditation originates from Buddhist teachings and is the most popular and researched form of meditation in the West.

In mindfulness meditation, you pay attention to your thoughts as they pass through your mind. You don’t judge the thoughts or become involved with them. You simply observe and take note of any patterns.

This practice combines concentration with awareness. You may find it helpful to focus on an object or your breath while you observe any bodily sensations, thoughts, or feelings.

This type of meditation is good for people who don’t have a teacher to guide them, as it can be easily practiced alone.

2. Spiritual meditation

Spiritual meditation is used in nearly all religions and spiritual traditions.

I told you about my faith meditation, or active meditation, by chanting Nam-Myoho-Renge-Kyo, other examples are found in Christian contemplative prayer, Sufi dhikr (remembrance of God), Jewish kabbalistic practices, etc..

Spiritual meditation can be practiced at home or in a place of worship. This practice is beneficial for those who seek spiritual growth and a deeper connection to a higher power or spiritual force, as well as a better quality of life from less stress. 


3. Focused meditation

Focused meditation involves concentration using any of the five senses. This too is what we practice in my faith where we use a Gohozon, or scroll Japanese scroll left to us by the Nichiren Daishonin with the Chinese characters which can be translated as “In honor of the Lotus Sutra,” and it works — see my cancer story if you haven’t already. 

Another example is focusing on something internal, like your breath. 

Other examples include: counting mala beads, listening to a gong, staring at a candle flame, counting your breaths, moon-gazing.

This practice may be simple in theory, but it can be difficult for beginners to hold their focus for longer than a few minutes at first.

If your mind does wander, simply come back to the practice and refocus.


4. Movement meditation

Although most people think of yoga when they hear movement meditation, this practice may include, walking,gardening,tai chi, kite flying, and other gentle forms of movement.

This is an active form of meditation where the movement guides you into a deeper connection with your body and the present moment.

Movement meditation is good for people who find peace in action and want to develop body awareness.

5. Mantra meditation

Sorry to go on about my faith, but we do chant the mantra Nam-Myoho-Renge-Kyo to call on the universal forces (Mystic Law), but it is prevalent in many of the Hindu and Buddhist traditions. This type of meditation uses a repetitive sound to clear the mind. It can be a word, phrase, or sound, one of the most common being “om.”

Your mantra can be spoken loudly or quietly. After chanting the mantra for some time, you’ll be more alert and in tune with your environment. This allows you to experience deeper levels of awareness.

Some of us enjoy mantra meditation because we find it easier to focus on a word than on our breath. Others enjoy feeling the vibration of the sound in their body.

This is also a good practice for people who don’t like silence and enjoy repetition.

6. Transcendental Meditation

Transcendental Meditation (TM) is a type of meditation that’s been the subject of numerous studies in the scientific community.

TM was founded by Maharishi Mahesh Yogi and refers to a specific practice designed to quiet the mind and induce a state of calm and peace. It involves the use of mantra and is best taught by a certified TM practitioner.

This practice is for those who want an accessible approach to the depth that meditation offers.

7. Progressive relaxation

Also known as body scan meditation, progressive relaxation is a practice aimed at reducing tension in the body and promoting relaxation.

Oftentimes, this form of meditation involves slowly tightening and relaxing one muscle group at a time throughout the body.

In some cases, it may also encourage you to imagine a gentle wave flowing through your body to help release any tension.

This form of meditation is often used to relieve stress and unwind before bedtime.


8. Loving-kindness meditation

Loving-kindness meditation is used to strengthen feelings of compassion, kindness, and acceptance toward oneself and others.

It typically involves opening the mind to receive love from others and then sending well wishes to loved ones, friends, acquaintances, and all living beings.

Because this type of meditation is intended to promote compassion and kindness, it may be ideal for those holding feelings of anger or resentment.

9. Visualization meditation

Visualization meditation is a technique focused on enhancing feelings of relaxation, peace, and calmness by visualizing positive scenes, images, or figures.

This practice involves imagining a scene vividly and using all five senses to add as much detail as possible. It can also involve holding a beloved or honored figure in mind with the intention of embodying their qualities.

Another form of visualization meditation involves imagining yourself succeeding at specific goals, which is intended to increase focus and motivation.

Many people use visualization meditation to boost their mood, reduce stress levels, and promote inner peace.


So there you have the basic's of meditation.  Check out the following video on a man who uses kite-flying as a meditation.