26. august 2023
Six mindfulness practices
Exploring the landscape of mindfulness, we touch the surface of six transformative practices, each with its unique approach to cultivating awareness, peace, and self-understanding. As you progress, you'll be faced with the choice of selecting your preferred approach, or a blend of approaches, that resonates most deeply with you.
Mindfulness-Based Stress Reduction (MBSR) and Vipassana Meditation
1. MBSR (Mindfulness-Based Stress Reduction): Developed by Dr. Jon Kabat-Zinn, MBSR combines mindfulness meditation, body awareness, and yoga to alleviate stress. It teaches being fully present in the moment and observing thoughts and sensations non-judgmentally for reduced anxiety and emotional balance.
2. Vipassana Meditation, also known as "insight meditation", involves observing thoughts and sensations calmly and without judgement, leading to greater clarity, equanimity, and compassion. It emphasizes impermanence and interconnectedness for personal transformation and inner peace.
Dzogchen Meditation
and Metta
3. Dzogchen which means "Great Perfection" in Tibetan, is a meditative direction aimed at attaining and maintaining the natural state of the mind. At the heart of Dzogchen lies recognising and experiencing that your essence is already inherently complete and flawless. This essence, known as “rigpa” or pure awareness, is not a distant goal but your current reality. Dzogchen offers a unique direct experience of this perfection. The Dzogchen path is not easy, but it is simple: You need only recognize and experience our own pure inner nature. It is not easy because the realisation lies beyond ordinary perception, hidden by concepts, thoughts and other mental constructs, and is difficult to stabilize.
4. Metta meditation, also known as loving-kindness meditation, is a form of meditation that focuses on cultivating an attitude of love and kindness towards oneself and others. The word "Metta" is a Pali term that means kindness, goodwill, friendliness, and benevolence. The practice is rooted in the Theravada Buddhist tradition but has been adopted and adapted beyond Buddhism in broader mindfulness and meditation practices. At its core, Metta meditation aims to cultivate a feeling of an unconditional, inclusive love and kindness that starts with oneself and expands to others and the world. The benefits of Metta meditation are widely recognized and scientific research on Metta (loving-kindness) meditation suggests its broad range of possible and experienced benefits, including increased positive emotions, decreased negative emotions, and improved mental well-being.
Transcendental Meditation (TM) and Zen Meditation (Zazen)
5. Transcendental Meditation (TM): TM involves repeating a mantra, offering a straightforward, non-concentration-based approach. Suitable for all backgrounds, it reduces stress and enhances self-awareness.
6. Zen Meditation (Zazen): A minimalist Buddhist practice, Focusing on posture, minimal guidance, and methods like Shikantaza ("just sitting") or Koan practice. Unlike other meditations aimed at relaxation or mindfulness, Zen targets enlightenment and the true nature of reality. It emphasizes the physical discipline of sitting, the mental discipline of being present without attachment, and integrates meditation into daily life. Zen values the Sangha (community), Dharma talks, and the direct transmission of wisdom from teacher to student, making it a unique path towards self-realization and understanding existence.
My practice
In my practice, I practise being fully present in the moment, observing thoughts and sensations without judgement — core principles of e.g. Vipassana meditation. Additionally, I incorporate elements from Metta (Loving kindness) meditation, and particularly from Dzogchen meditation, especially Dzogchen's direct approach to recognizing the nature of consciousness as it is - making the path the goal. I practise through a secular lens, emphasising the value for psychological well-being and self-inquiry without the need for religious belief.
