A wide array of Buddhist meditation techniques has become an essential part of the spiritual path not only for monastics but for everyday people all over the world. Working with the mind through meditation helps you cultivate the causes of happiness, reduce anxiety, and navigate life more effectively. According to Buddhist teachings, before beginning meditation (Bhavana), you must first complete two preliminary stages: learning about the practice (Shruti) and then reflecting on that information to see how it applies to you (Vicara). This article will help you understand both of these crucial steps. If you're just starting your journey, our comprehensive guide on how to meditate for beginners can provide an excellent foundation.
The two primary meditation practices in Buddhism are:
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Samatha (Pali), or Shamatha (Sanskrit), or Shiné (Tibetan) — this practice is aimed at achieving a calm, stable, and highly focused mind. It translates to ‘tranquility’ or ‘serenity.’ Samatha always involves focusing on a specific object.
- Vipassana (Pali), or Vipashyana (Sanskrit), or Lhaktong (Tibetan) — this Buddhist meditation is also known as dynamic or analytical meditation. It translates to ‘insight’ or ‘clear seeing.’ After achieving mental concentration, the goal of this method is to see things as they truly are.
All other numerous forms of meditative practices fall into one of these two categories: either “right concentration” on an object (Samatha) or non-judgmental observation of all that is (Vipassana).
Buddhist meditative practices are inseparable from the teachings of Buddhism, which has its own unique characteristics. For example, a fundamental difference from Hinduism is the absence of a concept like Brahman (the Absolute, the Supreme Being) in Buddha's teachings. Buddhism also lacks the concept of an individual, eternal soul (Atman). Instead, the teachings describe a continuous process of dharmas—indivisible “units of consciousness”—flashing in and out of existence, which constitute what we call a “personality.” If you try to grasp the difference between these two views, you’ll find they are distinguished by the timeframes on which they are based. In Hinduism, Brahman is the ultimate reality that exists when viewed within a particular timeframe. Buddhism doesn't deny this relative existence but looks at it from a wider perspective. When considering the vast cycles of the universe's creation and dissolution, a phenomenon like Brahman appears and eventually disappears. Therefore, it is not a permanent entity, which leads to the concept of its absence in an absolute sense.
The goal of Hindu meditation practices is often union with the Divine. The goal of Buddhist practices is to realize the impermanence of everything and to understand the “empty” nature of the self.
It was through the Buddha's renowned Vipassana meditation, which he practiced under the Bodhi tree 2,500 years ago, that Buddhism emerged on our planet. This entire spiritual tradition is a result of that very meditation practice, not the cause of it. And Gautama Buddha himself is a living testament to the power of this method.
Shamatha
— A Buddhist meditation practice that helps bring the mind to a state of single-pointed focus and calm. This makes it an excellent form of meditation for better concentration in all areas of life. In Shamatha, there is always an object of concentration. These objects can include:
- The breath,
- A dot on a white piece of paper,
- An image of the Buddha,
- Moral qualities, and so on.
In the canonical 5th-century text, the Visuddhimagga (The Path of Purification), the Indian scholar Buddhaghosa lists forty objects of concentration. This method prepares the practitioner's mind for Vipashyana.
Vipassana
— The second of the two main types of meditation in Buddhism, its technique consists of several parts. You begin by becoming aware of your breath, then move to sensations in the body, and later, you observe thoughts, images, and so on. It's not uncommon for various visions and images during meditation to arise, and this practice teaches you to observe them without attachment. Its purpose is to help you dis-identify from your habitual sense of "self." Through detached observation of everything happening internally and externally, the practitioner gradually comes to realize the three characteristics of existence:
- Impermanence (Anicca),
- The absence of a permanent self (Anatta),
- And dissatisfaction or suffering (Dukkha).
Mindfulness
The practice of mindfulness in Buddhism has been adapted for the Western mindset and is an excellent meditation for beginners. For several decades, it has been used in psychotherapy and psychology. Based on Vipassana, this technique can be practiced not only on a meditation cushion but also while walking, at your desk, or during household chores. It is recommended for people who live with constant anxiety and dissatisfaction and who struggle to notice the simple joys in life.
The essence of this practice is to cultivate an "awareness of the present moment" and an "awareness of experience as it happens." This helps you develop the skill of focusing your attention on what is occurring right now, without scattering your energy on the past or the future.
Metta
One of the most popular types of meditation in Buddhism is Metta, which has also become widespread in Hinduism and among modern Western practitioners. "Metta" (Pali) or "Maitri" (Sanskrit) translates to ‘friendliness,’ ‘loving-kindness,’ ‘goodwill,’ ‘sympathetic joy,’ or ‘love.’ This meditation is designed to help you cultivate love for yourself and for the entire world.
The Buddha recommended loving-kindness meditation as a regular practice for laypeople, seeing it as a direct path to liberation from the fetters of unwholesome qualities.
This method helps purify the mind of envy, anger, malice, irritability, and other destructive states. It is also beneficial for people with low self-esteem or an overwhelming sense of guilt, as it helps foster self-acceptance and self-love. Once the more destructive tendencies of the mind are overcome, this practice of loving-kindness can serve as a stable foundation, allowing you to move on to deeper explorations of your inner world.
Zazen
Another Buddhist meditation suitable for beginners is Zazen, a name that translates directly from Japanese as “sitting meditation.” It is the primary practice in Zen Buddhism, and its main goal is to calm the body and mind. It is performed in two primary ways: either by concentrating on the breath or by completely letting go of everything—the practice of "thinking of nothing."
Key elements of the practice include:
- A straight spine;
- Crossed legs (Lotus Pose or Sukhasana);
- Hands folded in front of you;
- Proper (diaphragmatic) breathing;
- Eyes half-closed;
- A state of being "here and now."
Finding one of the best meditation poses that allows for stability and comfort is key to a sustained practice. Despite its apparent simplicity, Zazen is considered a very powerful practice that can help purify karmic imprints in the body and rein in the restless mind.
Mindful Walking
This is an ancient Buddhist meditation technique that Gautama Buddha himself practiced regularly. The essence of the method is to bring maximum awareness to every subtle movement of the body while walking. You notice all the nuances of your body's mechanics, fully immersing yourself in the physical sensations while simultaneously detaching from external distractions. The practice is typically done for thirty minutes or more. It is best done outdoors, but you can also practice indoors—the main thing is to have enough space to turn around or walk in a circle. You can choose your own pace, but many find that a slower pace makes the sensations clearer and concentration more effective.
Regardless of the specific Buddhist technique you choose, the consistent practice of meditation has profound effects. Modern science is continually validating what ancient traditions have known for millennia, revealing just how meditation affects your brain to promote well-being, focus, and emotional resilience.