10 Popular meditation Techniques World-Wide

by Tirtha Acharya | Aug 19, 2020 | Meditation

Top 10 World-Wide Popular meditation Techniques Which we Offer in Nepal Yoga Home

Note: If you want to learn any of these popular meditation styles which are mention below, click here to send us an inquiry. We teach several meditations and yoga retreat classes in Nepal.

Meditation is a broad umbrella term that encompasses other different types of meditation. When we observe things closely, meditation is classified into various types. Each type has its area of focus and benefits. In this article, we shall take a look at the 10 most popular meditation Techniques and implore them on its benefits. At the end of this blog, you can decide for yourself which meditation you want to take.

1.Vipassana meditation a most popular meditation technique

Vipassana meditation or just vipassana, is a rare form of meditation that many believe, was developed by Buddha himself. It aims to provide an insight into the true nature of reality. This style of meditation is nerve-wracking for many as you have to go for days without speaking, reading, or even writing. You are left alone with yourself and taught the art of concentrating all your energy within oneself.

2.Transcendental meditation

Transcendental meditation is a relatively new form of meditation Technique that began in the mid-1950s. This form of meditation was created by Maharishi Mahesh Yogi. The practice involves using a silent mantra for 30 minutes at least twice a day. While chanting the mantra, we close our eyes and sit in a lotus position.

Transcendental meditation focuses on the idea that the mind can go into a tranquil state. However, the mind tends to drift away. All it takes is just a little bit of practice to achieve inner peace. Practice this meditation today and learn what serenity feels like.

3. Kundalini meditation

Kundalini meditation is an integral component of a much broader topic called Kundalini yoga. Main motive behind practicing this popular meditation technique is to awaken the energy called ‘kundalini’, which sits at the base of the human spine. The power is normally dormant and through this meditation, we summon it from the base and unleash it at the Sahasrara chakra which lies above the head. Kundalini meditation will be taught under kundalini yoga or kundalini yoga teacher training.

Releasing this energy is not an easy task and requires adhering to strict protocols. For starters, you need to prepare your mind for the task ahead and maintain the correct posture. Also, you need to have control over your breathing and recite the right mantra.

4. Mindfulness meditation- a Popular Meditation techniques

The Mindfulness meditation is normally classified as a type of meditation but it does not fall on the list of meditation technique. Mindfulness refers to the ability to let go of everything else and focusing only on the task ahead. In modern times, many people practice this activity as it helps to increase the accuracy of work and decrease the stress load.

There are different techniques of gaining mindfulness but the common practice includes meditation and breathing exercises. It helps to soothe the mind and body. You do not need any fancy materials like essential oils or candles to practice it. Just find yourself a time where you are free and practice it.

5. Breathing meditation

Breathing meditation is a relatively easy form of meditation. The purpose of this meditation is to promote inner peace and calm the body. We can achieve that by focusing on our breath. Concentrating on breathing stops the mind from wandering and provides a platform to improve our breathing habits. Anyone can practice this meditation technique with a little bit of effort and discipline.

6. Dynamic meditation

While the other meditation techniques mandated the body to remain still, dynamic meditation, on the contrary, demands that you move your body. Although it may sound a bit strange it has its reasons. This Popular meditation technique is also called Osho Dynamic meditation. The purpose of this meditation is to move the dormant energy from the body. This meditation takes around an hour to complete.

7. So hum meditation

The So hum meditation is one of the simple meditation technique that epitomizes breathing and repeating a mantra to experience inner peace. Unlike other Popular meditation Techniques in which we chant mantra aloud, in so hum meditation, we chant the mantra in our mind. While inhaling we chant ‘so’ and while exhaling, we chant ‘hum’. On a broad spectrum, this mantra means that I am one with the universe.

8. Heartfulness meditation

The greatest gift for humans is the ability to feel emotional. In heartfulness meditation, we shall focus on human emotions. This belongs to one of the popular meditation Technique and differ from other meditation styles. This meditation is broadly classified into 4 different topics. They are:

• Heartfulness relaxation
• meditation with Heartfulness technique
• Heartfulness cleansing
• Heartfulness inner content

If you want to gain the maximum benefit, then we advise you to practice all the above topics.

9. Buddhist meditation- a Popular Meditation technique on Buddhism

Buddhist meditation is closely related to Buddhism. In the local tongue, meditation means ‘dhyana’ and mental development means ‘Bhavana’. Through this technique, we will be able to achieve inner peace and tranquility. While practicing this meditation you are bound to stumble upon techniques like:

• Asubha Bhavana
• Prattiyasamtupada
• Sati
• Anussati

This meditation is found in Nepal and other Asian countries.

10. Zen meditation

Zen meditation is a primitive Buddhist meditation Technique that originated in China. From China, it slowly spread to other Asian countries. In this meditation technique, we let go of the thoughts that are bugging us and simultaneously promote inner peace. The ideology of Zen meditation is not only limited to achieving inner peace. Major techniques of Zen meditation are:

• Breath observation
• Quiet awareness
• Intensive group meditation

To witness the true grandeur of Zen meditation, we advise you to take this meditation class.

Dynamic Meditation

by Tirtha Acharya | May 11, 2018 | Meditation

Osho Dynamic Meditation (Five-Step Meditation with physical action & mental awareness)

Dynamic Meditation is a method of meditation wherein physical action and mental awareness are combined. This form of meditation was observed during the early 1970s in Osho’s descriptions. It is active meditation which tries to eradicate psychological catharsis and purify the mind.

The meditation includes movements like ‘Sama’ and Hadra among the Sufi mystics which are also understood as Gurdjieff movements. The founder of Sama is credited to a Sufi master Jalāl ad-Dīn Muhammad Rūmī, the originator of Mevlevi Order.  

Body Awareness is a part of Dynamic Meditation, was evolved in France by an artist and anthropologist Martino Nicoletti and other holy dances. Qigong and the many exercises raised in Taoism, Buddhism, the Latihan Subud, Tantra, and Yoga have played a vital role in the development of Dynamic Body Awareness.

Dynamic meditation is the most active methods of meditation to get into awareness state, alone connected to everything around you. It takes an hour to perform the five stages. Each stage is noticed by music. Eyes should be closed throughout the meditation.

It can be done alone or in the group. Practicing meditation early in the morning and with an empty stomach is the best. It is better to wear loose and comfortable clothes during meditation.

The first stage activates your divine energy through intense breathing which purifies from catharsis to make like an empty vessel and take to deep mind heart which makes capable reverberate the mantra ‘Hoo’ inside very sharply that your Kundalini energy (the divine sleeping energy) awakens and rises to supreme neutral centers. This brings the tranquility of mind, silence, bliss and makes you feel connected everywhere. It develops alertness and consciousness.

History of Dynamic Meditation

In history, there was some meditation technique similar to Dynamic Meditation technique in different parts of the world. Haruchika Noguchi from Japan developed “Katsugen undo (regenerating movement exercise)”, a Seitai exercise wherein one lets go of conscious control of the body and allows to restore and heal itself.

There was a similar technique in China called Zifagong, Re-do and Zi Ran Qigong.  There was a spontaneous and impromptu practice called “Mevlevi Dervish” or “Sufi whirling” in Iran and Turkey. There is an adage behind this impromptu practice- Rumi was walking through the mart. He heard a rhythmic hammering of the goldbeaters.

It is said that Rumi heard dhikr, “la ilaha ilallah” which means “no God but Allah” in the beating of the gold. This happened to stretch out both of his arms and spun in a circle. The practice of Sama and the dervishes of the Mevlevi order were born with the spinning of Rumi. These things are said to be the base of Dynamic Meditation.

It is difficult for many modern people just to sit and enter in meditation due to catharsis. So, the first thing is to be free from the catharsis. Osho says, “I never tell people to begin with just sitting.

The insane and random dance leads to be aware of a silent point within you. But silent sitting makes you aware of madness." He used "dialectical" methods alternate activity and passivity, accommodating shaking of the body, dances, mantra and pranayama, latihan, kirtan, and psychotherapeutic catharsis.

Learn Five Stages

1. Intense Breathing - 1st Stage (10 min)

The key of Dynamic meditation is irregular and intense breathing. Chaotic and intense breathing through the nose without any rhythm and pattern; and constant concentration on the exhalation helps to develop awareness if every activity is done consciously. No need to take care of inhalation, the body itself does it.

Breathe from the belly i.e. breathing should be abdominal. The breath should flow deeply into the lungs as fast and as hard as possible. Continue it with high speed until you precisely become the respiration.

Natural body movements help to build up the strength for wanton and speedy breath. You can move or shake your limbs and body to accelerate the level of irregular breaths.

2. Catharsis - 2nd Stage (10 min)

Here is the explanation of the 2nd stage of Osho Dynamic Meditation:

Fulminate.... explode....throw everything out which are not necessary for the body. Let your body free, give it contrariness to express whatever is there and follow your body.  

Bellow... trumpet... shout... jump... leap... cavort... shake... throw yourself around... lie down and roll your body... kick... sing... dance... laugh... do everything freely. Hold nothing back; feel no block. Shout from the belly and express the feelings of anger, hatred, craving, attachment, jealousy, grief, etc.

Express all the repressed emotion with full power. Keep moving your entire body. Do not let your mind to interfere with what is being happened. Just be mad consciously and totally. Be full and complete.

3. Mantra Chanting - 3rd Stage (10 min)

It is for hammering the first chakra. Jump up and down pronouncing the mantra, “Hoo!, Hoo! Hoo!” as deeply as possible with raised arms above the head. You can bounce if you feel more comfortable than in a jump. Let the mantra shingle or beat deep into the sex center, each time you land on the flat of the feet. Pass out all you have. Round out yourself totally.

Silent version: If there is any problem to make a noise, the third stage can be done silently as well. It means the mantra ‘Hoo’ can be hammered silently inside.

4. Silence (Self-observation) - 4th Stage (15 min)

4th stage of Osho Dynamic meditation is to stop and observe yourself.

Stop!  Steadily fix your body unmoved whatever you are, in the position where you can find yourself. Don’t arrange your body rather stop it without any arrangement in any way. A movement, sneeze, anything, will waste the energy flow, so the struggle will have vanished. Be an observer, a witness to everything that is being happened to you. Judge nothing, just perceive and feel objectively.

5. Celebration - 5th Stage (15 min)

Solemnize! Express yourself with music, dance whatsoever is available there Try to hold your aliveness throughout the day. Carry your blissfulness whole day and flourish the wave of happiness everywhere you go.  Try to remain happy and healthy.

If you're wishing to learn these 5 steps of dynamic meditation, Contact Nepal Yoga Home, we're the best meditation center in Kathmandu, Nepal.