A meditation technique where one focuses on the field or background and embrace all the perception around that field is called Mindfulness Meditation. It is in contrast to another meditation technique called concentration meditation, where one channels all the energy and focus on one specific object or subject, blocking all distractions around.
In mindfulness meditation, the meditator is trained to have an open focus of all the inter-related senses coming from the immediate environment while concentrating on a unifying object or a foundation from which to channel all the other senses that is being absorbed or experienced.
For instance, a person using mindfulness meditation can focus on his or her breathing, while at the same time incorporating other senses around him or her, like the sound of leaves on swaying tree branches nearby, a faint music playing, or the perception of movements from other people from a distance. The meditator incorporates his or her breathing in harmony with these surrounding senses.
In concentration meditation, the meditator holds attention on a single specific focus of thought, which could be a prayer bead, or a thought-based anchor for concentration like a mantra or repetitive prayer.
There is no argument on which of the techniques is better. Those who have developed a higher level of concentration also shift easily between mindfulness meditation to concentration meditation or vice versa in a single meditative session.
While concentration meditation trains the mind to withdraw all attachment beyond the self to develop full self-awareness, mindfulness meditation encourages the mind to recognize elements beyond the self to be able to know the whole self as a constitution of all the other elements.
Instead of being distracted, the meditator should acknowledge the existence of things beyond the self and incorporate it in harmony with the awareness of existence at that particular time and space to get a holistic perception of self.
Mindfulness meditation has a similar concept in the religion Buddhism, which also gives high importance on the practice of meditation to achieve self awareness and clarity of the mind. This is the Buddhism meditation technique called Vippasana, which advocates for various mind practices for the purpose of developing insights and general wisdom by seeing the true nature of the self along with the true nature of the surrounding realities. This is in contrast to the technique Shamatha, which develops one’s ability to focus the attention on a single point, unobstructed other realities beyond that point. This is the counterpart of concentration meditation.
In the western forms of meditation, there are concentration techniques devoid of any mystical or rigid religious beliefs. Still, mindfulness meditation finds it way in many of the modern schools of meditation, particularly in yoga, which promotes peace of mind by suspending realities filled with worries and fears, cleansing the mental state by invigorating mental relaxations and absorbing fresh perceptions like mind control, free will, and the presence of guidance and protection from a higher source.
Absorbing these positive states of mind requires mindfulness meditation, as it recognizes surrounding elements that are helpful in developing a healthier and renewed perception of the self.
About the Author
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meditation process help?
hi all can anyone how to do meditation and its process i tried many times but i failed i want to stay calm n cool n difficult situations,i knw there are many meditation techniques but which one i have to follow,i want increase my concentration and avoid unnecessary thoughts.any help thanks.
Meditation tapes which play peaceful music and sound help get you into a calm and cool mood which you can meditate to or to get you into a relaxed state for meditating.
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Meditation Techniques for Concentration, Free Guided Meditation Teaches You How To Meditate
concentration meditation techniques hi can u help me?
hi i was a good learner and a bright student till 8th grade.i used to top the class. after i entered 9th i came down in my studies and now i get only 6th rank.. i forget 40% of what i studied after i enter the exam hall. i also lack concentration. i have good english so that i could score well in all subjects except science. what can i do to score good marks next time can meditation help me. any techniques u can suggest.?
LOlz… ranks.. )
Heh, i kinda went through a similar phase but I still managed to get some ‘A’s along the way…
For me, its like this. If i do well one year, i would really mess the next.. vice versa.. and the cycle continues.. I guess its all a matter of time before it clears up…
My worst enemy.. was myself… i kinda lost about… 20 % of all analytical and thinking capabilities once I asked myself a question and that kinda affects me till date…
So for everyone, its kinda up to them selves to get themselves back right.. Try doing things you like once in a while and get to reading soon enough. Trust me, the ninth and tenth are some AWESOME years of your life … and the 11th just screws its all up ^_^
Dont sweat it pal, its just a matter of days before you get back in to “Da Zone”..
Why do meditation Gurus and their followers believe in reincarnation, soul and destiny?
It is scientifically proven that meditation is stress reliever and provider of positive mental state. It helps in concentration in the study and the work. Then even after years of being in regular mediation, why do meditation gurus and their followers believe in reincarnation, soul, destiny based on previous life, etc which are not recognized by science? Cant they still see things as they are?
Excellent question!
I can only comment from a Buddhist point of view, being that I haven’t studied any other forms of meditation.
Chogyam Trungpa Rinpoche (a Tibetan Lama who taught in the US in the 1960′s) was once asked, “If there is no Self, what is it that gets reborn?” He answered, “Well, I hate to tell you this, but it’s mostly your bad habits.” (not a direct quote, but close enough)
Buddhists tend to view rebirth in two ways — microcosmic (the moment to moment conditional arising and passing away of all phenomena, including our sense of “I” or “Self”) and macrocosimic (being reborn as another being life after life depending on one’s previous actions, thoughts and intentions). Not all Buddhists believe in macrocosmic rebirth, and microcosmic rebirth is fairly easy to see through certain types of meditation (my favorite being vipassana).
To sum it up, the belief is based on knowing deeply the way all phenomena come in to being. When one realizes that they too are a continuous stream of phenomenological happenings, they may realize that their very existence is causal, impermanent, interconnected with everything, has arisen from prior happenings and will lead to other happenings. It is not necessarily the Self that gets reborn, but rather the continuation of a process or happening from which we are all contributing forces. This may be interpreted differently by different practitioners/yogis based on their cultural background and underlying beliefs.
The trouble with the word ‘meditation’ is that today it is a catch all for a diverse range of mental and physical activities to achieve on the one hand calmness and relaxation or altered states of consciousness and on the other hand to attain spiritual awareness. How one chooses what kind of meditation to do from the myriad of choices is a problem.
For followers of a specific belief system, the type of meditation to be used may already be defined by their code of practise. But for the rest of us, there needs to be serious consideration of what type of meditation to follow. It may be helpful to look at various systems and what they do before embarking on any particular one.
Physical meditations can include walking meditation, tai chi, qigong and yoga. These are generally carried out in a slow, measured way so that each aspect of the activity can be fully experienced gradually to the point of awareness at a cellular level. These practises take concentration, focus and physical effort to attain such awareness. The mind and body are honed to focus on the physical activity to block out any other thought, sensation or movement other than the action in progress.
Contemplation on a fixed inanimate object such as a candle flame, a flower or a crystal also requires a level of concentration and focus. This method certainly quietens down the activity of the mind and body, but it is easy to feel distracted and disappointed in one’s ability to stay focussed. Again it takes regular practise to attain a state of unity with the object, and it can be disheartening and may begin to feel pointless.
Concentration on a particular theme is another form of mental activity that can be used to experience a particular type of energy. For example, you can contemplate and focus on a quality embodied in a sage or saint such as compassion, truth, love, peace, by envisioning the quality in the human form. Or you can use an energy such as light, contemplating on a sunset. This type of inner work is done with the specific intention of bringing a certain energetic quality to help one resolve a personal difficulty.
Creative visualisation is very popular and often described as meditation. These are readily available on CDs in many styles. For the most part, the listener is taken on an imaginary journey as a means of relaxing mind and body, which of course can be very enjoyable and escapist. Some creative visualisations are a journey to help the listener communicate with higher energies, or to seek the answer to a problem. If the creative visualisation is used for relaxation, then the CD can be used over and over, but if it is used for the latter, it can become limiting very quickly, as one’s imagination tends to repeat itself given the same CD. Creative visualisation work relies on someone else’s ideas to influence and stimulate your imagination. There is no right or wrong way being judged here, just that it is important to question the purpose and value of the visualisation before using it, and to recognise what is taking place.
Meditation using sounds, as in chanting and mantras, spans the centuries and are used by many different cultures. The most frequently used mantras, like ‘Om mani padme hum’, come from the Vedic tradition and are written in Sanskrit. Repeating the words of a mantra is one very helpful way of developing meditation practise, as it can be carried out in any situation without any ‘props’ and a state of inner quietness can be achieved quite easily. Some mantras have no meaning, so the mind cannot get distracted by thoughts about the words. The sound of the mantra creates an inner vibration which is said to clear the body of negativity and is used in self healing. Thomas Ashley-Farrand’s book ‘Healing Mantras’ is an excellent reference for anyone interested in this form of meditation. There are thousands of different mantras to be intoned for different spiritual purposes. Some are used for sending love and healing energy to others, and to the planet. For example, the Buddhist meditation called Metta (Loving Kindness) meditation is derived from the Vedas, and is a form of meditation frequently used for oneself and others.
Meditation on the breath is a technique found mostly in the many traditions of Yoga and Buddhism. There are various methods used in breathing meditations and interpretations to go with them. For example, breathing in through one nostril and out through the other, alternating mouth breathing with nose breathing, or holding the breath and counting. It is quite surprising the number of variations there are, and so it can be confusing for a beginner to understand the purpose of the techniques.
I have worked with many styles of meditation and do use various techniques for different purposes. But I always start the day with the simplest meditation of all which is sitting in silence, noticing my breathing pattern that takes me to stillness within. The benefit of this meditation technique is there is no effort, or concentration required, just simply conscious awareness.
This overview of meditation techniques, with no doubt many omissions, has been given to stimulate your curiosity to find out more about meditation and which style will best suit you. Now you may need to know where and how to learn to meditate.
Until fairly recently, there were only exclusive groups teaching meditation; these were brought to the West by Masters who charged large sums for the privilege of sharing their system, or by individuals attached to religious organisations. These are still available, but in truth there is nothing exclusive about meditation. It is as ancient as mankind! If you look in your local paper or locals complementary therapy magazine you will find a meditation group you can join. Before you go along check out the style of meditation being taught and avoid religious based methods (unless that is definitely your path).Meditation in a group setting can be really beneficial. The energetic rapport of the group increases over and above the sum of the individuals taking part. It is also an opportunity to ask questions about your own meditation experience. The downside is the possible element of competition among members, and the tendency for the group to use each meeting to try different styles.
When you first learn to meditate it is better to stick to one basic style for at least a month before trying other techniques. Of course, the mind loves to be entertained by different ideas and experiences, but in order to achieve inner calm, you have to let your mind and thoughts settle, and one basic style is the best way to achieve this.
You may prefer to learn meditation on an individual basis with a teacher. This is also a good way of learning because you are able to validate your experiences with someone else to reassure you that you are doing okay. In the beginning all sorts of doubts can arise and it is so helpful to get these checked out with an experienced meditator. As with the group, find out beforehand what method is being taught, what time is involved and the cost before you commit to it.
There are thousands of books, CDs, and websites selling meditation techniques. Some of my clients have bookshelves full of instructions on how to meditate in this style and that. Unless you are really committed or have had some previous experience of meditating it can be really difficult to learn from a book especially when the technique seems complicated. It’s a bit like learning to ballroom dance from reading a series of foot positions in a book. You have to keep stopping to see what the next steps are! Using a CD is a better way to learn to meditate as long as you don’t come to depend on it .The aim is to be able to meditate without any aids. Avoid CDs with music as this can lull the listener into a dream like state. Choose a CD that avoids explanations and be sure you like the voice of the teacher or you’ll soon give up. Even if your choice is to go to a group or a teacher, you will be meditating at home on your own in between meetings. So whatever way you choose to learn, developing a meditation routine at home is the key to success in order to establish meditation as part of your daily life. In my experience it is most beneficial to meditate for twenty minutes early morning and early evening. But if your schedule will only allow ten to fifteen minutes a day, choose the morning; for two reasons. Firstly, the morning meditation, when you are fresh and alert, sets you up for the day and secondly there is always a tendency to make excuses to miss the early evening session! Choose a place in your home where you can meditate everyday. Make this little area feel pleasant, perhaps some flowers, a candle or an oil burner. Use an upright chair so that when you sit down your back is straight and your head and neck are unsupported. If you prefer, sit crossed legged on a cushion (but only if you feel comfortable like this). Have a little clock in view so you can check how long you have been meditating. Then begin your daily meditation and enjoy it! What could be simpler than this? The hardest thing about meditation is making the commitment and turning up to do it.
About the Author
I am keen to make meditation mainstream and accessible to everyone.Meditation has been part of my daily life for 25 years and since 2002 I have been teaching meditation to individuals and groups. In 2008 I was encouraged to produce a CD and book about meditation by my students. The title is “Just Turn Up”. There is no other CD/book that explains the technique in plain language, and removes the myths and mystery surrounding the subject.The book, CD and website have reached many people, and I hope it has changed their life for the better.
Chanting Om Vol II – Splendor of Yoga by MUSIC FOR DEEP MEDITATION www.innersplendor.com
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