Types of Meditation. Discover the best for you

Beneficios físicos y mentales de la meditación.

Meditation is an ancient practice that has been used in various cultures and religions as a way to cultivate inner peace, self-knowledge and connection with a deeper state of consciousness. Over the years, it has become increasingly popular around the world, being appreciated for its many benefits to the mental and physical health of those who practice it.

In essence, meditation is a practice that consists of training the mind to achieve a state of mindfulness and concentration, in which the individual can free himself from the automatic and recurring thoughts that often fill our mind. Through meditation, one seeks to achieve a state of balance and serenity, where the mind is in harmony with the body and the environment.

There are different techniques and approaches to meditation, but they all share certain fundamental principles. Among these principles are focused attention, non-judgmental observation and detachment from thoughts and emotions that arise during practice. Some of the best known and practiced techniques include transcendental meditation, mindfulness meditation, Zen meditation, vipassana meditation, among others.

Focused attention is a key element in the practice of meditation. This consists of directing attention towards a specific object, sensation, thought or image, with the aim of keeping the mind focused and avoiding dispersion. This concentration can be directed towards the breath, a mantra, a mental image, a part of the body or even an external object. By focusing attention on a single point, mental calmness is facilitated and the tendency to wander into intrusive worries or thoughts is reduced.

Nonjudgmental observation is another fundamental aspect of meditation. It involves learning to observe the thoughts, emotions and sensations that arise in the mind during practice, without judging them or trying to change them. By adopting a purely observant attitude, one can develop a greater understanding of the mental and emotional processes that affect us, allowing for greater acceptance and compassion towards oneself.

Detachment is also an important aspect of meditative practice. The idea is to learn to let go of the thoughts and emotions that arise, allowing them to flow and fade away without clinging to them or being swept away by their content. By cultivating detachment, greater emotional balance is promoted and suffering caused by over-identification with negative experiences is reduced.

In this article, we will explore the different aspects of meditation, its objectives and particularities, providing you with a complete guide so that you can discover and choose the method that best suits your needs and lifestyle.

What types of Meditation are there?

From the deep meditative traditions of Buddhism, to the contemplative practices of Christianity, to modern mindfulness techniques, there are a wide variety of methods designed to cultivate attention, inner peace and foster self-awareness.

Each technique has its own characteristics, objectives and benefits, offering options for everyone, regardless of their background, beliefs or individual needs. This diversity reflects the universality of meditation as a tool for exploring the mind and connecting with the essence of our existence.

Buddhist Meditation

Samatha Meditation

Samatha meditation, also known as mental calmness or concentration meditation, is a Buddhist practice that aims to develop mental stability and clarity through concentration on a single object or point of focus. As concentration develops, the mind becomes calmer and less susceptible to distractions, which facilitates the development of inner peace and wisdom.

It has its roots in the teachings of the Buddha, who taught it as a fundamental practice for spiritual development and the realization of enlightenment. The word “Samatha” comes from Sanskrit and Pali, and means “tranquility” or “calm“. The practice of Samatha has been an integral part of Buddhism throughout the centuries and has influenced many other meditative traditions around the world.

The main objective of Samatha meditation is to develop concentration and mental stability through focused attention on a specific object or point. This concentration allows the mind to calm down and become less susceptible to distractions and agitation. As the mind becomes calmer and more stable, greater clarity and understanding can develop, which facilitates the cultivation of wisdom and spiritual realization.

It uses a variety of techniques and objects of concentration to help the meditator focus the mind. These objects may include breathing, visualization of images, repetition of words or phrases (mantras), or contemplation of specific concepts or qualities (such as loving-kindness or compassion). When choosing an object of concentration, it is important to select one that is suitable for the meditator and that facilitates the development of concentration and tranquility of mind.

Samatha meditation practice proceeds through a series of progressive stages of development, known as jhanas in Theravada Buddhism or dhyana in Mahayana Buddhism. These stages reflect increasingly deeper levels of concentration and tranquility of mind. As the meditator progresses through these stages, he or she experiences an increase in concentration, clarity and inner peace, which facilitates the development of wisdom and spiritual realization.

Regular practice of Samatha meditation provides a number of physical, mental and emotional benefits. Among these are reduced stress, improved concentration and memory, decreased anxiety and depression, and increased inner peace and happiness. In addition, Samatha meditation can be an effective means of developing a solid foundation for other meditative and spiritual practices, such as Vipassana meditation which requires a high degree of concentration and mental clarity.

Vipassana Meditation

The practice of Vipassana meditation is based on the teachings of the Buddha, who regarded it as a direct path to liberation from suffering and the realization of enlightenment. The word “Vipassana” comes from the Pali language and translates as “clear vision” or “deep insight”. Since its inception, Vipassana meditation has been central to the various Buddhist traditions.

The central purpose of Vipassana meditation is to cultivate a deep perception of reality through observation and analysis of internal and external experiences in real time. By developing this deep insight, practitioners can free themselves from suffering and experience greater peace, happiness and wisdom in their lives.

Vipassana practice is based on mindful observation of the physical sensations, thoughts and emotions that arise in the present moment. Practitioners observe their experiences without judgment or identification, allowing sensations, thoughts and emotions to arise and disappear on their own. This unbiased, mindful observation helps develop a deep understanding of impermanence, dissatisfaction , and the lack of a self inherent in experience.

It promotes the development of mindfulness, a mental quality that involves being fully present and aware in each moment. Mindfulness is a fundamental skill for the practice of Vipassana, as it allows practitioners to observe and analyze their experiences clearly and objectively.

One of the main objectives of Vipassana meditation is to develop a deep understanding of the impermanence and interdependence of all things. By observing and analyzing inner and outer experiences, practitioners can recognize how all things are constantly changing and interconnected. This insight helps to release attachment and aversion, leading to greater peace and happiness.

Vipassana meditation seeks to facilitate the release of suffering by directly understanding the causes and conditions that generate it. By recognizing and accepting the impermanent and unsatisfactory nature of experience, practitioners can free themselves from patterns of thought and behavior that perpetuate suffering and develop greater emotional resilience and well-being.

It can be applied to all aspects of daily life, enabling practitioners to lead a more mindful and fulfilling life. By developing mindfulness and deep insight, practitioners can face difficult situations with greater equanimity and wisdom, leading to greater peace and happiness in their lives.

Although Vipassana and Samatha are distinct practices, they are often taught and practiced together, as both are fundamental to spiritual development in Buddhism.

While Vipassana focuses on the cultivation of deep insight and wisdom through direct observation and investigation of momentary experience, Samatha focuses on the development of concentration and mental tranquility. Together, these practices complement and mutually enrich the process of spiritual development and the realization of enlightenment.

Metta Bhavana Meditation

La práctica de la meditación Metta Bhavana posee múltiples beneficios tanto físicos como psicológicos.

Metta Bhavana meditation is an ancient practice that has its roots in Buddhism and has been passed down through generations as a powerful tool for cultivating unconditional love and compassion for oneself and others. Metta, in Pali, means loving-kindness, while Bhavana refers to the development or cultivation of a mental quality. Therefore, the practice of Metta Bhavana consists of developing and strengthening loving-kindness in our mind and heart.

This meditation practice has been recognized for its numerous benefits, both psychologically and physiologically. Among its most outstanding features are:

  • Cultivation of unconditional love: Metta Bhavana meditation has as its main objective to foster a feeling of love and compassion towards all people, regardless of their relationship to us. Through this practice, we seek to put aside differences and ego, and develop a more pure and selfless love.
  • Increased empathy: The practice of Metta Bhavana helps to increase empathy and understanding towards others, allowing us to connect with their sufferings and joys. In this way, we can be more compassionate and have a greater ability to understand and accept others.
  • Reduced stress and anxiety: By cultivating loving-kindness, it is possible to reduce the levels of stress and anxiety that may be present in our lives. The practice of Metta Bhavana fosters a state of calm and serenity that facilitates relaxation and reduction of mental tension.
  • Improved emotional well-being: Metta Bhavana meditation also contributes to emotional well-being, as it helps us to be more compassionate and loving towards ourselves. By practicing self-compassion, we are able to accept and love ourselves as we are, which translates into greater personal satisfaction and happiness.
  • Fostering interpersonal connection: The practice of Metta Bhavana allows us to develop a greater connection with the people around us, as it helps us to cultivate love and compassion towards all beings. In this way, our interpersonal relationships can be strengthened and enriched.

Tibetan Buddhist Meditation

Mahamudra Meditation

Mahamudra meditation is a profound spiritual practice that is part of Vajrayana Buddhism, also known as Tantric Buddhism. Originating in India and brought to Tibet in the 11th century by the master Tilopa, this practice is recognized for offering a direct and effective approach to spiritual realization.

One of the most notable features of Mahamudra meditation is its emphasis on the non-dualistic nature of reality. This means that all phenomena, both internal and external, are interconnected and interdependent, and do not exist separately or independently. Rather than seeing the world as a collection of isolated objects and beings, Mahamudra teaches that everything is part of a unified and fundamentally indescribable reality.

Mahamudra is known for its direct and essential approach to meditation practice. Unlike other forms of meditation that may involve complex techniques or abstract concepts, Mahamudra focuses on the direct and immediate experience of the nature of mind. Practitioners work to recognize and sustain the pure and luminous nature of the mind, beyond distractions and mental disturbances.

A unique feature of Mahamudra meditation is its focus on recognizing ordinary mind as the basis for spiritual realization. Rather than seeking mystical experiences or altered states of consciousness, Mahamudra practitioners learn to discover the intrinsic nature of mind in the midst of everyday life. By cultivating mindfulness and equanimity in all situations, practitioners can recognize the fundamentally pure and free nature of their own mind.

Mahamudra practice integrates philosophical insight, meditation and ethical action into a coherent path to enlightenment. Vision refers to the understanding of the non-dualistic nature of reality, while meditation is the practice of becoming familiar with this vision in direct experience. Ethical action is the natural manifestation of vision and meditation in daily life, and is expressed through compassion and altruism towards all beings.

The Mahamudra path is based on a combination of gradual development and sudden realization. Although the practice can be gradual in the sense that practitioners become familiar with the nature of mind over time, the realization of pure and luminous mind is a sudden and immediate experience. Practitioners work on stabilizing this realization through meditation and integrating the vision into their daily lives, which allows for profound personal and spiritual transformation.

In the Mahamudra tradition, the relationship between teacher and student is of utmost importance. Experienced teachers transmit personalized instructions and guidance to their students, providing them with the tools and support necessary to progress in their practice. The transmission of Mahamudra teachings is through an unbroken lineage of teachers and disciples going back to Tilopa and beyond. This lineage ensures the purity and authenticity of the teachings.

Before embarking on Mahamudra practice, students usually complete a set of preliminary practices, known as“ngöndro“. These practices help to purify the mind and accumulate merit, enabling practitioners to approach Mahamudra practice with a solid foundation. Preliminary practices include taking refuge, bodhichitta generation, Vajrasattva practice, mandala offering and guru yoga practice.

The practice of Mahamudra meditation offers numerous benefits to its practitioners. Among them are the development of mindfulness, mental clarity, equanimity and compassion. In addition, by recognizing and sustaining the pure nature of mind, practitioners can free themselves from negative mental patterns and destructive habits, resulting in greater peace and well-being. Finally, the realization of the nondualistic nature of reality provides a solid foundation for the development of compassion and altruism, and can inspire practitioners to work for the benefit of all beings.

Tonglen Meditation

Pasos para llevar a cabo la meditación Tonglen de manera efectiva.

Tonglen meditation is an ancient Buddhist practice that originated in Tibet over a thousand years ago. The word “Tonglen” comes from Tibetan and means “to give and receive” or “to send and take“. This form of meditation is especially useful for developing compassion and empathy for others, and is used to transform one’s own and others’ suffering into love and compassion.

The most prominent feature of Tonglen meditation is its focus on compassion. Compassion is the genuine desire to alleviate the suffering of others and ourselves. Through the practice of Tonglen, we learn to open our hearts and empathize with others, which helps us develop a deep sense of connection and understanding.

The core of Tonglen meditation is the exchange of suffering and happiness between oneself and others. During the practice, we visualize that we inhale the suffering of others in the form of a dark light or smoke, and transform it into our heart. As we exhale, we send love, compassion and happiness to others in the form of a bright light or fresh air. This process of exchange teaches us to embrace suffering and transform it into something positive and healing.

Tonglen meditation is not limited to practice only for ourselves or our loved ones. In fact, practitioners are encouraged to broaden the scope of their practice to include strangers, and even those with whom we might have difficulties or conflicts. In doing so, we expand our capacity to feel compassion for all beings, regardless of their relationship to us.

One of the main obstacles on the path to compassion and happiness is our attachment to what we perceive as pleasant and our aversion to what we perceive as unpleasant. Tonglen meditation helps us to diminish these attachments and aversions by teaching us to embrace both suffering and happiness, and transforming them into love and compassion.

Tonglen is especially helpful at difficult times, such as when we experience physical or emotional suffering, or when we face difficult situations in our lives. The practice allows us to embrace our suffering and transform it into love and compassion, which helps us to face and overcome life’s challenges.

Regular practice of Tonglen has been shown to reduce stress, anxiety and depression, and improve self-esteem and emotional well-being. In addition, by reducing stress and emotional tension, Tonglen meditation can also have positive effects on physical health, such as lowering blood pressure and strengthening the immune system.

For those seeking to deepen their spiritual practice, Tonglen meditation can be a valuable tool. The practice encourages the development of qualities such as humility, generosity and patience, and can help us understand and apply Buddhist teachings in our daily lives.

Despite its Buddhist roots, Tonglen meditation is accessible and applicable to people of any faith or spiritual tradition. Its focus on compassion, empathy and the transformation of suffering into love is universal and can be adopted by anyone seeking to improve their emotional well-being and connection with others.

Tonglen meditation can be easily adapted to each person’s individual needs and circumstances. It can be practiced in silence, with a group or using audio recordings for guidance. In addition, long, formal meditation sessions are not necessary; even brief moments of practice throughout the day can have a positive impact on one’s life.

Finally, Tonglen practice can have a transformative effect on our relationships. By developing compassion and empathy for others, we can contribute to creating a more supportive and understanding environment in our families, workplaces and communities at large.

Zen Buddhist Meditation

Zazen Meditation

Zazen meditation is a Zen Buddhist meditation practice, originating in China and widely spread in Japan and other Asian countries. The word Zazen is composed of two characters: “za” means “to sit” and “zen” is a transliteration of the Sanskrit word “dhyana“, which refers to concentration and mental stillness. Overall, the practice of Zazen involves sitting in a specific posture for the purpose of achieving a state of mind of concentration and serenity.

The main goal of Zazen meditation is self-realization, that is, to reach a state of deep understanding of our true nature and to experience Satori, which is a moment of enlightenment and spiritual awakening. Rather than focusing on obtaining material benefits or solving specific problems, Zazen meditation seeks to transcend worldly concerns and reach a deeper understanding of reality.

The practice of Zazen is based on three fundamental aspects: posture, breathing and mental attitude. Each of these aspects is crucial to achieve a state of concentration and serenity.

  • Posture: Posture is an essential element in the practice of Zazen, as it allows the body to adopt a stable and comfortable position during meditation. The traditional Zazen posture is the full lotus or half lotus posture. In the full lotus posture, the right foot is placed on the left thigh and the left foot on the right thigh, while in the half-lotus posture, only one foot is placed on the opposite thigh. In addition, the back should be straight, the chin slightly tucked inward, and the hands placed in the cosmic mudra position, with fingers interlocked and palms facing up.
  • Breathing: Breathing in Zazen is natural and calm, without forcing or controlling it. Inhale and exhale slowly through the nose, allowing the air to completely fill the lungs and abdomen. Attention is focused on the breathing process, and one avoids being distracted by thoughts, sensations or emotions that may arise during the practice. Deep and conscious breathing is essential to calm the mind and facilitate concentration.
  • Mental attitude: The mental attitude in Zazen is one of openness and acceptance. During meditation, it is normal for thoughts, emotions and sensations to arise in the mind. Instead of fighting them or trying to suppress them, the practitioner simply observes them without judging or identifying with them. In doing so, an attitude of detachment is created and one avoids getting caught in the cycle of thoughts and emotions.

Kinhin Meditation or Moving Meditation

Kinhin meditation is a moving meditation practice originating from Zen Buddhism. Unlike more common forms of meditation, which involve sitting quietly and concentrating on a specific point, Kinhin focuses on moving meditation and mindfulness in each step taken. Although it is a simple practice, its characteristics and benefits are varied, and it has become a popular form of meditation in both Buddhist and secular mindfulness practice.

  • Posture and technique: Posture in Kinhin meditation is fundamental to maintaining concentration and attention in the present moment. The practitioner should maintain an upright posture, with the head straight and the gaze lowered. The shoulders should be relaxed and the hands placed in the position called “shashu“, which consists of holding the left hand with the palm up and the right hand on it, at chest level. During the practice, walk slowly, synchronizing the breath with each step, and focus attention on the soles of the feet and the movement of the legs.
  • Rhythm and breathing: The rhythm of Kinhin meditation is slow and leisurely, and one seeks to maintain deep, regular breathing. The inhalation and exhalation should be conscious and in rhythm with the steps taken. Generally, it is recommended to inhale during one step and exhale during the next, although this may vary according to the rhythm and comfort of the practitioner.
  • Mindfulness: Mindfulness is a fundamental feature of Kinhin meditation. During the practice, the goal is to focus attention on the movement and the breath, preventing the mind from wandering into thoughts, worries or distractions. This mindfulness allows one to develop a greater awareness of the body and the present moment, which can be beneficial for mental and emotional health.
  • Environment: Kinhin meditation can be done both indoors and outdoors. However, it is important to choose an environment that allows you to maintain concentration and avoid distractions. Indoor spaces such as meditation rooms, temples or even quiet rooms are ideal for this practice. If an outdoor space is preferred, it is important to look for a quiet place with a safe walking path.

Meditation and Yoga

Yoga is an ancient practice originating in India that combines different elements to achieve physical, mental and spiritual balance. In addition to the practice of physical postures (asanas) and conscious breathing (pranayama), yoga includes other elements such as mantras (chants), yantras (geometric symbols) and many other techniques that can be used for meditation practice.

Each of these elements of yoga can be used as a form of meditation. For example, the physical postures of yoga can be a form of moving meditation, as they focus on the mind-body connection through movement and conscious breathing. The practice of pranayama can help focus the mind on the breath and cultivate mental calm. Mantras and yantras can be used as objects of focus for meditation, helping to concentrate the mind and achieve a state of inner peace and serenity.

In the following we will describe different types of meditation used in the various paths of yoga

Asana Meditation

Meditation with Asanas refers to the practice of combining meditation with specific physical postures, known as Asanas, in the context of yoga. Meditation and Asanas are two fundamental components of yoga, and their combination can enhance the meditative experience and the overall benefits of the practice.

Some key points to consider in meditation with Asana include:

  • Choice of Asana: For meditation, it is important to choose Asanas that are comfortable and allow you to maintain a stable posture for an extended period of time. Some common postures for meditation include Sukhasana (easy posture), Padmasana (lotus posture), Ardha Padmasana (half lotus) and Vajrasana (thunder pose).
  • Focus on the breath: During meditation, it is crucial to focus on the breath and keep it slow, deep and even. Conscious breathing helps calm the mind and facilitates concentration and relaxation.
  • Relaxation and concentration: By adopting a proper posture, the goal is to relax the body and mind. Focusing on an object, thought, mantra or the breath itself helps to maintain concentration and prevent the mind from wandering.

Meditation and Pranayama

Pranayama meditation is a practice that combines meditation techniques and breath control. Pranayama is a Sanskrit word that is broken down into two parts: “prana“, which means life force or energy, and “ayama“, which means control or expansion.

Therefore, Pranayama refers to the control and expansion of vital energy through breathing. The practice of Pranayama has its roots in the yoga tradition and is commonly used to improve concentration, mental calmness and overall well-being.

  • Conscious breathing: Pranayama meditation involves paying attention to the breath and consciously controlling it. This may include techniques such as abdominal breathing, alternate nostril breathing or breath holding.
  • Focus on vital energy: Pranayama practice focuses on channeling and balancing prana, the vital energy believed to flow through the body. Attention is directed toward the movement of this energy and its effect on the body and mind.
  • Posture: As in other meditation practices, maintaining proper posture is important in Pranayama meditation. Practitioners usually sit in the lotus or half-lotus position, with the spine straight and the hands resting on the knees or lap.

Mantra Meditation

Mantra meditation is an ancient practice that has been used by various cultures and spiritual traditions throughout history. This meditation technique, which combines the power of mental concentration and the repetition of sacred words or phrases, aims to connect practitioners with their inner essence and reach higher states of consciousness.

One of the main characteristics of mantra meditation is the use of sacred words or phrases, called mantras, as a tool to facilitate concentration and introspection. Mantras can be spoken aloud, whispered or repeated mentally, and are usually chosen for their spiritual significance, their sonority and their ability to harmonize the mind and body. Some mantras are Sanskrit, while others come from different religious or spiritual traditions, such as Buddhism, Hinduism or Sikhism. However, it is also possible to use words or phrases in our own language that have a special meaning for us.

Constant repetition of the mantra during meditation helps to focus the mind and free it from distracting thoughts. Over time, this practice facilitates the development of greater concentration, which in turn allows one to enter deeper states of meditation and self-knowledge. In addition, the vibration and sound of the mantras have a harmonizing effect on the body and mind, which contributes to the sense of peace and well-being experienced during and after the practice.

Another distinctive feature of mantra meditation is its versatility and adaptability to individual needs and preferences. Some people may prefer to meditate silently, with eyes closed and in a comfortable posture, while others may choose to chant the mantras aloud, accompanied by music or in a group. In addition, the duration of meditation sessions can vary according to the time available and level of experience, from a few minutes to hours.

Mandala Meditation

Mandala meditation is a spiritual and artistic practice that has its roots in Buddhism and Hinduism, although it has also spread to other cultures and spiritual traditions. Mandalas are geometric and symbolic representations of the cosmos and are used as tools for focus and concentration during meditation. The word “mandala” comes from Sanskrit and means “circle” or “center“.

Here are some characteristics of mandalas and their use in meditation

  • Geometric design: Mandalas usually feature an intricate, symmetrical geometric design that represents the interconnectedness of all aspects of the universe. These designs may include figures, animals, deities and other symbolic elements.
  • Center and periphery: Mandalas have a central point, symbolizing the unity and origin of everything, and a periphery representing the diversity and manifestation of the cosmos. Meditation with mandalas often involves focusing on the center and expanding awareness to the periphery.
  • Colors and symbolism: Mandalas can be of various colors, each of which has a specific meaning depending on the tradition in which it is found. Colors can represent different aspects of reality, emotions, energies or states of consciousness.
  • Creative process: The creation of a mandala is in itself a meditative act involving concentration, mindfulness and connection with the inner self and the universe. Artists can spend hours or even days crafting a detailed and symbolic mandala.
  • Guided meditation: Mandala meditation can be an individual practice or guided by an instructor who helps participants focus their attention and develop a deeper connection to the mandala and its symbolism.

Meditation with Yantras

Among the various meditation techniques, one of the most interesting and least known is meditation with yantras. This practice is based on the contemplation of sacred geometric figures that represent aspects of the universe and consciousness. In this article, we will explore the characteristics and benefits of meditation with yantras, and how it can help you improve your mental and spiritual well-being.

Yantras are mystical diagrams originating from the Hindu tradition, although they can also be found in other cultures such as Tantric Buddhism. These figures are composed of geometric shapes, lines and symbols that represent aspects of the cosmos and specific deities. It is believed that by meditating on a yantra, one can access the divine energy it represents and thus facilitate personal and spiritual transformation.

Some of the characteristics of yantras are:

  • Geometric shapes: The yantras are composed of different geometric shapes that represent different aspects of the universe. For example, the circle symbolizes the eternal and infinite, while the triangle represents the trinity of creation, preservation and destruction. In addition, the shapes combine to create a unique design that embodies the energy of a specific deity or concept.
  • Symbolism: The yantras also contain symbols and mantras that convey deep and sacred meaning. These symbolic elements act as portals to connect with divine energy and allow it to flow into our daily lives.
  • Color: Each yantra may have a specific color palette, which reinforces its purpose and energy. Colors may vary according to tradition and associated deity, but in general, each color has a unique meaning and vibration that influences our perception and mood.

Kundalini Meditation

Kundalini meditation is a spiritual and energetic practice that originated in ancient India. It is based on the belief that there is a latent divine energy, called “Kundalini Shakti“, located at the base of the spine in the sacral region.

The main goal of Kundalini meditation is to awaken and raise this energy through the chakras (energy centers in the body) until it reaches the crown chakra at the top of the head, which can result in an experience of enlightenment and connection to universal consciousness.

  • Awakening of Kundalini energy: The practice aims to awaken the dormant Kundalini energy at the base of the spine to achieve union of individual energy with cosmic energy.
  • Use of specific techniques: Kundalini meditation uses a combination of techniques, such as yoga postures (asanas), breathing exercises (pranayama), mantra chanting and deep meditation, to facilitate the flow of Kundalini energy through the chakras.
  • Chakra work: Kundalini meditation works with the seven main chakras of the body, from the root chakra at the base of the spine to the crown chakra at the top of the head. The flow of Kundalini energy through the chakras is believed to promote healing, vitality and spiritual growth.

Taoist Meditation

Taoism is a Chinese philosophy that promotes connection with nature and the flow of universal energy. Taoist meditation is based on this philosophy and focuses on different techniques and approaches to achieve a state of inner calm and balance.

Zuowang Meditation

Zuowang meditation is an ancient Taoist meditation practice that aims to achieve a state of stillness and mental emptiness, thus achieving a deeper connection with the Tao, the life force and the fundamental principle of the universe according to Taoist philosophy. The term “Zuowang” roughly translates as “to sit and forget“, which reflects the nature of the practice.

The main characteristics of Zuowang meditation are as follows:

  • Stillness: Zuowang meditation emphasizes the importance of achieving both physical and mental stillness. To this end, practitioners usually adopt a comfortable and stable meditation position, such as sitting in a lotus or half-lotus posture. Physical stillness is a means of calming the mind and facilitating introspection.
  • Forgetting: “Forgetting” in Zuowang refers to letting go of everyday thoughts, emotions and worries, and letting go of attachment to personal identity and ego. Instead of focusing on thought and reflection, practitioners seek to achieve a state of no-mind or mental emptiness, allowing the mind to merge with the Tao.
  • Natural breathing: Zuowang meditation does not prescribe specific breathing techniques, but rather emphasizes the importance of natural, relaxed breathing. Practitioners are encouraged not to control or manipulate the breath, but simply to allow it to flow spontaneously and effortlessly.
  • Internalizing and focusing on the Dantian: Zuowang practice often involves directing attention inward and focusing awareness on the lower Dantian, a point located approximately two inches below the navel. This energy center is believed to be the core of the human being and the source of our connection to the Tao.
  • Merging with the Tao: The ultimate goal of Zuowang meditation is to reach a state of union with the Tao, in which the boundaries between the individual and the universe dissolve and a sense of oneness and harmony with all that exists is experienced.

Yuanyou Meditation

Yuanyou meditation (also known as “Far Journey” or “Distant Journey“) is a Chinese meditation practice that stems from ancient Taoist and Buddhist teachings.

Although there is no single way to practice Yuanyou meditation, in general, this practice seeks the union of body and mind, the expansion of consciousness and the attainment of spiritual enlightenment. The main characteristics of Yuanyou meditation are:

  • Focus on the breath: Yuanyou practice pays special attention to breathing, as it is believed to be a way of cultivating vital energy (qi). Practitioners use different breathing techniques, such as abdominal breathing or spiral breathing, to improve their concentration and increase their internal energy.
  • Visualization: Yuanyou meditation employs visualization as a tool to expand awareness and connect with the environment and the universe. Practitioners may imagine natural landscapes, celestial beings or deities to help calm the mind and develop a deeper connection with nature and the cosmos.
  • Cultivation of internal energy (Qi): The practice of Yuanyou meditation seeks to balance and increase internal life energy. This energy moves through the meridians of the body and is associated with health and well-being. Practitioners can perform specific exercises, such as circulating Qi along the meridians, to achieve this goal.
  • Expansion of consciousness: One of the main goals of Yuanyou meditation is to expand consciousness beyond the limits of the physical body and ego. It seeks an understanding of the interconnectedness between oneself, others and the universe, which helps practitioners develop compassion and wisdom.

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