Ancient gurus developed various meditation techniques that assisted individuals to turn attention inward, away from distracting thoughts and emotions, in order to connect with unadulterated truth. Today these meditative methods remain relevant. According to yoga master Yogananda, "to enter cosmic consciousness one must free himself from the bonds of the body through guru given meditation methods."
Ancient Techniques
Currently many spiritual and psychophysical practices support meditative methods that target particular needs. These methods evolved from early meditative practices that can be grouped into four distinct styles: concentrative, generative, receptive and reflective.
Concentrative meditative methods teach you to fixate on an object in order to free the mind from distracting thoughts and emotions. Many classical techniques fall under this category. The most prevalent method is to follow the inhalation and exhalation of your breath.
Another approach instructs you to stare at an object for a prolonged period of time, such as a candle. The ancient Hindu texts include the practice of chanting sacred words or passages. Recently Transcendental Meditation (TM) modernized this form of mantra meditation.
Generative meditative methods attempt to cultivate certain positive states of mind such as love, compassion and patience. The goal of these practices is to change old negative patterns of the mind into positive states of being. Two classic Buddhist techniques that highlight this practice include the loving kindness meditation (metta bhavana) and compassion meditation (tonglen). With metta bhavana, you cultivate loving feelings first for yourself, then for others and finally for your enemies. Tonglen requires you to accept the suffering of others by breathing in their pain and exhaling positive feelings to relieve suffering.
Receptive meditation methods foster awareness of the present moment. The Japanese Zen tradition advocates the practice of zazen, or just sitting calmly while watching your thoughts and emotions without judgment or attachment. According to Dr. John Nelson, "receptive meditation is an advanced technique in which the meditator uses no specific object of concentration, but intently watches the shifting contents of his awareness as an unmoving witness."
Reflective meditation methods encourage you to explore a question or idea through intense concentration. Early reflective meditation techniques focused on sacred texts or the attributes of a god. For example, you can meditate on the eightfold path of Buddha, or the Beatitudes in the Bible. Through reflective meditation, you calm the mind while developing deep inner awareness.
Warning
With all meditation practices, the practitioner may uncover distressing thoughts and emotions. Consult a spiritual adviser or medical profession if this occurs.
Tags: meditative methods, , meditation methods, distracting thoughts, distracting thoughts emotions, from distracting, from distracting thoughts