Part III – Discovering Calm: A Comprehensive Guide to Meditation Techniques
CHINESE MEDITATION – Taoist Meditations
Origin & Meaning of Chinese Meditation
Daoism is a Chinese philosophy and religion, dating back to Lao Tzu (or Laozi). It emphasizes living in harmony with Nature, or Tao, and it’s main text is the Tao TeChing, dating back to 6th century B.C. Later on some lineages of Taoism were also influenced by Buddhist meditation practices brought from India, especially on the 8th century C.E.. The chief characteristic of this type of meditation is the generation, transformation, and circulation of inner energy. The purpose is to quieten the body and mind, unify body and spirit, find inner peace, and harmonize with the Tao. Some styles of Taoist Meditation are specifically focused on improving health and giving longevity
How to do Chinese Meditation
There are several different types of Taoist meditation, and they are sometimes classified in three:
- Insight
- Concentrative
- Visualization
• Emptiness meditation
Sit quietly and empty oneself of all mental images (thoughts, feelings, and so on), to “forget about everything”, in order to experience inner quiet and emptiness. In this state, vital force and “spirit” is collected and replenished. This is similar to the Confucius discipline of “heart-mind fasting”, and it is regarded as “the natural way”. One simply allows all thoughts and sensations arise and fall by themselves, without engaging with or “following” any of them. If this is found to be too hard and “uninteresting”, the student is instructed with other types of meditation, such as visualization and Qigong
• Breathing meditation (Zhuanqi)
To focus on the breath, or “unite mind and qi”. The instruction is “focus your vital breath until it is supremely soft”. Sometimes this is done by simply quietly observing the breath (similar to Mindfulness Meditation in Buddhism); in other traditions it is by following certain patterns of exhalation and inhalation, so that one becomes directly aware of the “dynamisms of Heaven and Earth” through ascending and descending breath (a type of Qigong,similar to Pranayama in Yoga).
• Neiguan (“Inner Observation; Inner Vision”)
Visualizing inside one’s body and mind, including the organs, “inner deities”, qi (vital force) movements, and thought processes. It’s a process of acquainting oneself with the wisdom of nature in your body. There are particular instructions for following this practice, and a good book or a teacher is required.
These meditations are done seated cross-legged on the floor, with spine erect. The eyes are kept half-closed and fixed on the point of the nose.
Master Liu Sichuan emphasises that, although not easy, ideally one should practice by “joining the breath and the mind together”; for those that find this too hard, he would recommend focusing on the lower abdomen (dantian).
Is it for you?
People that are more connected with the body and nature may like to try Taoist meditation, and enjoy learning a bit about the philosophy behind it. Or if you are into martial arts or Tai Chi, this might be of your interest. However, Taoist centers and teachers are not as easy to find as Buddhist and Yoga ones, so it might be a challenge to follow through.
10. Qigong (Chi kung)
Origin & Meaning
Qigong (also spelled chi kung, or chi gung) is a Chinese word that means “life energy cultivation”, and is a body-mind exercise for health, meditation, and martial arts training. It typically involves slow body movement, inner focus, and regulated breathing. Traditionally it was practiced and taught in secrecy in the Chinese Buddhist, Taoist and Confucianist traditions. In the 20th century, Qigong movement has incorporated and popularized Daoist meditation, and “mainly employs concentrative exercises but also favors the circulation of energy in an inner-alchemical mode.Daoist practices may also employ Qigong, but since Qigong is also applied in other Chinese philosophies.
How to do it
There are thousands of different Qigong exercises cataloged, involving over 80 different types of breathing. Some are specific to martial arts (to energize and strengthen the body); others are for health (to nourish body functions or cure diseases); and others for meditation and spiritual cultivation. Qigong can be practiced in a static position (seated or standing), or through a dynamic set of movements – which is what you typically see in YouTube videos and on DVDs. The exercises that are done as a meditation, however, are normally done sitting down, and without movement.
To understand more about Qigong and learn how to do it.
- Sit in a comfortable position. Make sure your body is balanced and centered.
- Relax your whole body – muscles, nerves, and internal organs
- Regulate your breathing, making it deep, long, and soft.
- Calm your mind
- Place all your attention in the “lower dantien”, which is the center of gravity of the body, two inches below the navel. This will help accumulate and root the qi (vital energy). Where your mind and intention is, there will be your qi. So, by focusing on the dantien, you are gathering energy in this natural reservoir.
- Feel the qi circulating freely through your body.
Other famous Qigong exercises are:
- Small Circulation (also called “microcosmic circulation”)
- Embryonic Breathing
- Eight Pieces of Brocade
- Muscle Tendon Changing (or “Yi Jin Jing”, taught by Bodhidharma)
The first two are seated meditation, while the latter two are dynamic Qigong, integrating body stretches.
Is it for you?
Qigong meditation may be more attractive to people that like to integrate a more active body and energy work into the practice. If seated meditation is unbearable for you, and you prefer something a bit more active, try some of the more dynamic forms of Qigong.
11. CHRISTIAN MEDITATION
In Eastern traditions (Hinduism, Buddhism, Jainism, Daoism) meditation is usually practiced with the purpose of transcending the mind and attaining enlightenment. On the other hand, in the Christian tradition the goal of contemplative practices is, one may say, moral purification and deeper understanding of the Bible; or a closer intimacy with God/Christ, for the more mystic stream of the tradition.
Here are some forms of Christian contemplative practice:
- contemplative prayer — which usually involves the silent repetition of sacred words or sentences, with focus and devotion
- contemplative reading — or simply “contemplation”, which involves thinking deeply about the teachings and events in the Bible.
- “sitting with God” — a silent meditation, usually preceded by contemplation or reading, in which we focus all our mind, heart and soul on the presence of God
12. GUIDED MEDITATIONS
Origin & Meaning
Guided Meditation is, in great part, a modern phenomenon. It is an easier way to start, and you will find guided meditations based on several of the above traditions.
The practice of meditation requires some dose of determination and will-power. In the past, people that were into meditation were more committed to it, and also had strong ideals fuelling their motivation. Their life was more simple, with less distractions.
We live in very different times now. Our life is busier. Will power is a less common personal asset. Distractions are everywhere, and meditation is often sought as a means to develop better health, enhance performance, or improve oneself.
For these reasons, guided meditation can indeed be a good way to introduce you to the practice. Once you get the hang of it, and wish to take your practice to the next level, I would urge you to try meditation unassisted by audio. It is up to you to decide when you feel like taking this step.
Guided Meditation is like cooking with a recipe guide. It’s a good way to start, and you can eat the food you make like this. But once you understand the main principles and flavors, you can cook your own dish. It will have a different, unique taste; it will be tailored for you, and more powerful. And then you will not want to use the recipe anymore – unless if you are trying a dish of another cuisine.
How to do it
Guided meditation usually comes in the form of audio (file, podcast, CD), and sometimes audio and video. You will find that any guided meditation will fall in one of below categories (with some overlap, obviously).
• Traditional Meditations
With these types of audios, the voice of the teacher is simply there to “illustrate” or “guide” the way for your attention, in order to be in a meditative state; there is more silence than voice in it, and often no music.
• Guided Imagery
Makes use of the imagination and visualization powers of the brain, guiding you to imagine an object, entity, scenery or journey. The purpose is usually healing or relaxation.
• Relaxation & Body Scans
Helps you achieve a deep relaxation in your whole body. It’s usually accompanied by soothing instrumental music or nature sounds. In Yoga these are called yoga nidra. The purpose is relaxation and calmness.
• Affirmations
Usually coupled with relaxation and guided imagery, the purpose of these meditations is to imprint a message in your mind.
• Binaural Beats
Binaural beats were originally discovered in 1839 by physicist Heinrich Wilhelm Dove. He discovered when signals of two different frequencies are presented separately, one to each ear, your brain detects the phase variation between the frequencies and tries to reconcile that difference. This is used to generate alpha waves (10 Hz), which is the brain wave associated with initial levels of meditation.
In conclusion, exploring various meditation techniques offers us a profound journey towards inner harmony and tranquility. Through mindfulness, visualization, loving-kindness, transcendental meditation, and body scan practices, we unlock the door to a sanctuary within ourselves. Each technique provides a unique path to self-discovery, allowing us to cultivate awareness, compassion, and resilience in our daily lives. By embracing these meditation practices, we embark on a transformative journey towards greater peace, balance, and well-being. May our exploration of meditation techniques continue to guide us on the path to inner calm and harmony, enriching our lives and those around us.
