Types of Meditation

GENERAL TYPES

Scientists usually classify meditation based on the way they focus attention, into two categories: Focused Attention and Open Monitoring. I’d like to propose a third: Effortless Presence.

Focused attention meditation

Focusing the attention on a single object during the whole meditation session. This object may be the breath, a mantra, visualization, part of the body, external object, etc.

Samatha (Buddhist meditation), some forms of Zazen, Loving Kindness Meditation, Chakra Meditation, Kundalini Meditation, Sound Meditation, Mantra Meditation, Pranayama, some forms of Qigong etc.

Open monitoring meditation

Instead of focusing the attention on any one object, we keep it open, monitoring all aspects of our experience, without judgment or attachment. All perceptions, be them internal (thoughts, feelings, memory, etc.) or external (sound, smell, etc.), are recognized and seen for what they are. It is the process of non-reactive monitoring of the content of experience from moment to moment, without going into them.

Mindfulness meditation, Vipassana, as well as some types of Taoist Meditation.

Effortless Presence

It’s the state where the attention is not focused on anything in particular, but reposes on itself – quiet, empty, steady, and introverted. We can also call it “Choiceless Awareness” or “Pure Being”.

Examples are: the Self-Enquiry (“I am” meditation) of Ramana Maharishi; Dzogchen; Mahamudra; some forms of Taoist Meditation; and some advanced forms of Raja Yoga. In my point of view, this type of meditation always requires previous training to be effective, even though this is sometimes not expressly said (only implied).

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