Meditation practices can be classified based on attentional mechanism or the physiological state they induce.
Concentration (Sanskrit: dharana, and called Focused Attention Meditation in scientific literature) is forcing the mind to hold the attention on a chosen object ignoring everything else (“one-pointedness of the mind”).
Concentraction provides the power by which meditation can penetrate into the deepest level of the mind. As the practitioner advances, the depth and steadiness of attention improve, the flow of attention is kept without distractions.
The chosen object for concentration can be anything including external or internal objects, usually the referred meditation objects evoke feelings of harmony and tranquillity (e.g. candle flame, yantra, breath, part of the body, chakras, visualization of a hindu deity, or empty space within a jar, or a person, or scenery, or emotions such as compassion).
Meditation (Sanskrit: dhyana, and called Open Monitoring Meditation in scientific literature) has an unlimited number of objects since instead of focusing the attention on any object, the mind just monitors and fully aware of the intruding sensations (thoughts, emotions, sensations, sounds, smell, memory, or images), without making judgements about them or attaching/focusing to any of them. The goal of the witnessing practice is to be attentively present.
Meditation in practice
Most meditation practices are complex and require both focused and distributed attention.
In the early stages of meditation, some type of concentration is used (e.g. breathing, chanting “om” mantra, gazing a yantra or candle flame, visualizing chakras), until the easily distracted and incessantly moving mind has cooled down (“monkey mind”, Sanskrit: kapicitta).
The concentration is temporary, and is broken by interruption of thought patterns and sensations. You train the mind by repeatedly bringing the attention back to the object of focus (e.g. breathing) when the attention is drifting away. Notice the rising and fading of thoughts, sensations of the body, emotions, desires, images and memories without getting involved in them.
When the concentration is not interrupted for a sustained period of time, you enter the stage of meditation. By practice, the mind wanders less and the gap (“empty space between the thoughts”) lengthens, the attention is not focused on anything in particular, the mind is stilled, quiet and empty, free from desires and not disturbed, which is the goal of meditation.
The three essential steps of concentration:
Step 1. Concentrate on the object (e.g. breathing)
Step 2. Notice that attention is drifting away
Step 3. Bring your focus back repeatedly
Which meditation method is best for you?
Meditative practices also can be classified on the basis of whether they produce relaxation or arousal (arousal is a wakeful state of enhanced cognition and emotions). Meditation techniques from different traditions induce distinct physiological and cognitive influences, therefore the choice of meditation technique greatly influence the outcome of the practice.
For instance, Tibetan Tantric Buddhist deity meditation produces arousal, therefore it is useful when optimal cognitive performance is needed and may not be the optimal choise for stress reduction. Whereas Vipassana, in which you watch your breathing with awareness and observe the self in the moment, induces relaxation and build your mental focus and awareness.
Mindfulness meditation, which is a modern adaptation of Vipassana, can be practiced throughout the day during daily activities (e.g. while speaking pay attention how you speak the words; while walking be aware of your body movements etc.). This practice gives you the real perspective on yourself, you can see yourself exactly as you are (e.g. angry, greedy, ignorant, selfish, envy, boastful, irritated). Accept the facts without trying to deny or justify them. This self-discovery also provides the opportunity to defeat self-deception, change your negative qualities and modify your behaviour and thinking.
Here you can learn Vipassana:
Sit in a comfortable position keeping the back upright and balanced. Inhale and exhale slowly and deeply, and focus your attention on the movement of your breath from moment to moment, and withdraw your focus from other objects.
When awareness wanders away from your breathing, sensations will appear (thoughts, feelings, emotions, memory, sounds, smell). Just recognize that the mind has wandered, as well as the content without judgment or without reacting to or involving in them. Label each sensation with a general mental note such as “thinking”, “hearing”, “feeling”, “memory”, “smelling“, and redirect the attention to the breath.
The goal of this witnessing practice is to be attentively present. By practice, random thoughts and sensations will fall away, and you remain in the present moment.
Here you find detailed guide how to do it:
The oldest effective meditation
If you find hard to concentrate, start with yoga posture training, it forces you to pay attention to your breathing or the posture of the body. How to start yoga posture training at home
The three essential steps of concentration:
Step 1. Concentrate on the object (e.g. breathing)
Step 2. Notice that attention is drifting away
Step 3. Bring your focus back repeatedly
Which meditation method is best for you?
Meditative practices also can be classified on the basis of whether they produce relaxation or arousal (arousal is a wakeful state of enhanced cognition and emotions). Meditation techniques from different traditions induce distinct physiological and cognitive influences, therefore the choice of meditation technique greatly influence the outcome of the practice.
For instance, Tibetan Tantric Buddhist deity meditation produces arousal, therefore it is useful when optimal cognitive performance is needed and may not be the optimal choise for stress reduction. Whereas Vipassana, in which you watch your breathing with awareness and observe the self in the moment, induces relaxation and build your mental focus and awareness.
Mindfulness meditation, which is a modern adaptation of Vipassana, can be practiced throughout the day during daily activities (e.g. while speaking pay attention how you speak the words; while walking be aware of your body movements etc.). This practice gives you the real perspective on yourself, you can see yourself exactly as you are (e.g. angry, greedy, ignorant, selfish, envy, boastful, irritated). Accept the facts without trying to deny or justify them. This self-discovery also provides the opportunity to defeat self-deception, change your negative qualities and modify your behaviour and thinking.
Here you can learn Vipassana:
Sit in a comfortable position keeping the back upright and balanced. Inhale and exhale slowly and deeply, and focus your attention on the movement of your breath from moment to moment, and withdraw your focus from other objects.
When awareness wanders away from your breathing, sensations will appear (thoughts, feelings, emotions, memory, sounds, smell). Just recognize that the mind has wandered, as well as the content without judgment or without reacting to or involving in them. Label each sensation with a general mental note such as “thinking”, “hearing”, “feeling”, “memory”, “smelling“, and redirect the attention to the breath.
The goal of this witnessing practice is to be attentively present. By practice, random thoughts and sensations will fall away, and you remain in the present moment.
Here you find detailed guide how to do it:
The oldest effective meditation
If you find hard to concentrate, start with yoga posture training, it forces you to pay attention to your breathing or the posture of the body. How to start yoga posture training at home
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