MEDITATION:
Basic
Types of Meditation:
Concentrative meditation focuses the attention on the
breath, an image, or a sound (mantra), in order to still the
mind and allow a greater awareness and clarity to emerge. This
is like a zoom lens in a camera; we narrow our focus to a selected
field. The simplest form of concentrative meditation is to sit
quietly and focus the attention on the breath. Yoga and meditation
practitioners believe that there is a direct correlation between
one's breath and one's state of the mind. For example, when
a person is anxious, frightened, agitated, or distracted, the
breath will tend to be shallow, rapid, and uneven. On the other
hand, when the mind is calm, focused, and composed, the breath
will tend to be slow, deep, and regular. Focusing the mind on
the continuous rhythm of inhalation and exhalation provides
a natural object of meditation. As you focus your awareness
on the breath, your mind becomes absorbed in the rhythm of inhalation
and exhalation. As a result, your breathing will become slower
and deeper, and the mind becomes more tranquil and aware.
Mindfulness
meditation , involves opening the attention to become aware
of the continuously passing parade of sensations and feelings,
images, thoughts, sounds, smells, and so forth without becoming
involved in thinking about them. The person sits quietly and
simply witnesses whatever goes through the mind, not reacting
or becoming involved with thoughts, memories, worries, or images.
This helps to gain a more calm, clear, and non-reactive state
of mind. Mindfulness meditation can be likened to a wide-angle
lens. Instead of narrowing your sight to a selected field as
in concentrative meditation, here you will be aware of the entire
field.
Sub-categories:
Upward
The aim of upward meditation is to lift consciousness out of
the body, an imperfect container for the pure light of consciousness.
To reverse the "gravity pull of consciousness" a powerful upward
force in the spine, called "Kundalini", is used. By triggering
Kundalini, Samadhi may be attained, which is an awareness of
non-physical reality at the cost of physical consciousness.
Detachment and disassociation results.
Examples: Vipassana, TM, Kundalini, Samadhi
Downward
The aim of downward meditation is to pull the richness of the
universe into the person, and anchor it in the heart. The downward
flow of energy is used, called "Love", which collects in the
heart and causes an expansion of the heart faculty. This results
in massive creativity, courage and compassion.
Examples: Christian meditation that fosters the descent of blessing
and grace upon the person. Jewish meditation that uses the descent
of the Shekinah.
Mind-Centered
This type of meditation does not use emotion. The goal is sometimes
described as having no thought.
Example: Zen
Heart-Centered
Heart-centered meditation is emotion-rich. The goal is to experience
all emotion, simultaneously, which requires and causes an expanded
emotional capacity (heart).
Monastic
The motivation for these meditations is to explore the great
mystery of death, before death, so as to overcome all fear of
death and suffering. These meditations were developed in monasteries
or ashrams, for solitary use. They can make living in the world
more difficult, as sensitivity is increased.
Examples: Nidra Yoga, Yoni Mudra, The Jhanas of Buddhism.
In-Life
These meditations can be done in life and pertain to life. They
apply directly to life because they are about life. They come
from the desire to explore what it is to be human, and what
is the purpose of life. They overcome the fear of being fully
alive. While they increase compassion, they also increase the
power and creativity to solve problems.
Observer
"Watch your thoughts, watch your emotions, watch your consciousness."
-- this is a Buddhist precept. Becoming adept at this causes
an observer attitude toward yourself and life in general.
Examples: Vipassana, Gurdjeiff
Lover
The first stage of practice, called "Concentration" is focused
attention on the heart, while the second through fifth stages
are performed through direct experience of physical sensation,
emotion and vision. The goal is to be a fully-engaged lover,
not a detached observer.
Passive
The meditator tries to do nothing. The mind is unfocused, neutral,
making no judgments. Most beginning meditators assume this is
the objective and the method. This is a difficult method that
usually lapses into daydreaming or sleep.
Example: Listening to scientifically-produced tones to induce
brain waves that mimic meditation. (This does not have the same
effect as when the brain produces these waves within itself.)
Active
The meditator is actively pursuing a goal in the meditation.
The mind is used as a lens to focus the infinite into the finite.
The objective is to be able to be in a self-produced meditation
state all the time, everywhere. What comes out of you is more
important than what goes into you. Peace is not to be found;
it is to be made. The meditator generates waves of peace that
bring situations and other people into harmony. Turning on the
heart is much easier than turning off the mind.
Fantasy-based
In fantasy, you imagine you are in some other place, or are
a different type of person or being. This is done to make the
conditions for meditation more auspicious, although it deprecates
one's actual situation.
Reality-based
Imagination is limited to what can be verified as true, but
cannot be sensed directly, like the magnetic field and the light
of the stars in daytime. The goal of this meditation is the
discovery of reality, so no fantasy is used.
Trance
An altered state of consciousness in which sensory awareness,
alertness or memory are diminished can be induced by very rhythmic
chanting, suggestions of deep sleep, or demands of submission.
This can be a dramatic shift from ordinary consciousness, demonstrating
that different states exist and producing a calm emotion.
Examples: Hypnosis, long sessions of mindless chanting.
Awakening
Sensory awareness, alertness and memory are heightened as inspiration
and revelation spring from the heart. When chanting, the rhythm
is frequently changed, with the aim to constantly improve the
sound and the coordination with others. Submission is never
demanded. Sleepiness is overcome by increased oxygenation.
Denial
or Dualistic
"My body is not me." "My true being is not suffering." "I battle
with my ego." "I want relief from my mind." "The good in me
overwhelms the bad." Divisions are made within the one universe
to create contrast, but the divisions distort the unified nature
of reality.
Examples: Freeze-Frame denies "negative" emotions. Some religions
devalue the ego and create a dualistic good -vs- evil struggle.
Inclusive
There is only one reality, and that reality is unified. "There
is nothing I am not. All parts of me have a purpose and a contribution.
My mind is a wonderful servant. Without my ego I could not take
responsibility. My distortions push me forward while my ideal
pulls me forward. My objective is to be fully human, not angelic."
The heart contains all joy and all sorrow -- hide one and both
disappear.
Religious
Specific religious leaders -- masters, saints and prophets --
are used for inspiration and devotion.
Heart-Centered
Loved ones and all inspired and devoted human beings are used
for inspiration and devotion.
