Meditative practices can be classified on the basis of physiological response they produce, which can be relaxation or arousal (arousal is a wakeful state of enhanced cognition and emotions).
Meditation methods from different traditions induce distinct physiological and cognitive influences, therefore the choice of meditation technique greatly influence the outcome of the practice.
Here there are 3 relaxation types of meditation practice from Hindu (India), Theravadin Buddhist (which prevails in Sri Lanka, Burma and Thailand), and Japanese Zen Buddhist traditions.
Hindu OM mantra meditation
1. Focus on chanting mantra:
Sit in a comfortable position and keep the back upright and balanced. Inhale slowly and deeply, then either recite the mantra aloud as you exhale (“aumm”) and feel the vibrations in your lower belly or whisper it or silently remember it. Chanting naturally becomes effortless after a while, chant for as long as you wish.
The mantra gradually leads the attention into silence, if allowed. Stop reciting or internally chanting, allow the attention to turn inward, and just let your mind dwelling on emptiness for as long as you wish.
2. Redirect attention to chanting:
When you notice your attention drifted away and sensations, thoughts, and feelings disturb the emptiness, just bring back your attention to your mantra and chant silently or aload.
Japanese Zazen meditation
1. Focus on breathing:
Sit in a comfortable position, keep the back upright and balanced. Lower your gaze and focus on a single point or close your eyes. Inhale and exhale slowly and deeply and focus your attention on the movement of your breath. You may count each breath silently starting with 10 and then moving backward to 1, and again.
2. Redirect attention:
Each time your attention drifts, be aware of your thoughts without judging them or reacting to them, and simply bring your attention back to the breath.
Theravadin Buddhist Vipassana meditation (mindfulness)
1. Focus on breathing:
Sit in a comfortable position, keep 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.
2. Notice your attention drifted:
If attention wanders away from your breathing, and sensations appear (e.g. thoughts, feelings, emotions, memory, sounds, smell), just recognize that the mind has wandered, and recognize 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 then
3. Redirect attention:
Redirect the attention to the breath. And do this over and over and over again... (training your mind).
Here you find detailed guide how to do it:
The oldest effective meditation
The goal of this witnessing practice is to be attentively present. By practice, random thoughts and sensations will appear less frequently, "the gap between the thoughts" will lenghten, where pure peace present and you will be able to remain in the present moment.
The oldest effective meditation
The goal of this witnessing practice is to be attentively present. By practice, random thoughts and sensations will appear less frequently, "the gap between the thoughts" will lenghten, where pure peace present and you will be able to remain in the present moment.
If you find it hard to concentrate, you may want to start with Yoga posture training, because it forces you to pay attention to your breathing or body posture. Here is a post how to start it at home:
How to start yoga posture training at home
And if you want to stimulate your brain, here there is the Theravadin Buddhist Metta = loving kindness meditation technique:
How to start yoga posture training at home
And if you want to stimulate your brain, here there is the Theravadin Buddhist Metta = loving kindness meditation technique:
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