Meditation Techniques

Meditation techniques to calm the mind and body, to reach a more peaceful state.

Flame

Flame visualisation.

Technique

Imagine a flame at your navel,
Imagine it dancing and flickering in the body,
Imagine it growing and glowing and
Imagine it permeating and radiating heat,
throughout the body.

Loving Kindness

Also known as Metta Bhavana.

Technique

Firstly, think of yourself,
wishing and saying to yourself:
May you be happy,
May you be healthy,
May you be safe,
May you be at ease.

Secondly, think of a loved one,
wishing and saying to this person:
May you be happy,
May you be healthy,
May you be safe,
May you be at ease.

Thirdly, think of a friend,
wishing and saying to this person:
May you be happy,
May you be healthy,
May you be safe,
May you be at ease.

Fourth, think of someone you don't know,
wishing and saying to this person:
May you be happy,
May you be healthy,
May you be safe,
May you be at ease.

Fifth, think of someone you struggle with,
wishing and saying to this person:
May you be happy,
May you be healthy,
May you be safe,
May you be at ease.

Lastly, think of all living beings,
wishing and saying to them:
May you be happy,
May you be healthy,
May you be safe,
May you be at ease.

Loving kindness meditation

Shamatha

Also means tranquility.
The purpose of shamatha meditation is to
stabilize the mind by cultivating a
steady awareness of the object of meditation.

Technique

Notice the inhalation and exhalation.
As you notice the breath,
continue to let go of thoughts as they arise.
Each time you are distracted, by clinging to a thought,
return to the breath.
Keep doing this over and over again.