Buddhist meditation: types, techniques & how to practice
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Learn what the different types of Buddhist meditation are and why Buddhists meditate. Plus, how to integrate Buddhist practices into your life.
There are many different styles of meditation, and each style has a unique purpose. Different types of meditation work better for some than others depending on their specific needs. If clarity is what you’re seeking, Buddhist meditation may be for you.
Unlike forms of meditation that focus solely on relaxation or mindfulness, Buddhist meditation techniques aim to free the mind from distractions that can cloud the way we perceive reality. Rooted in the ancient teachings of Siddhartha Gautama — commonly referred to as “Buddha”— the ultimate goal of Buddhist meditation is to help people realize the fleeting nature and interconnectedness of all things.
What is Buddhist meditation?
Buddhist meditation is a collection of methods designed to help practitioners achieve a deeper understanding of themselves and the nature of reality. These techniques include focusing on the breath, observing thoughts and sensations, and developing compassion and loving-kindness. The aim is to clear the mind of negative mental states (such as greed, hatred, and delusion) and to develop more positive qualities (mindfulness, concentration, and insight). Each meditation technique aims to move practitioners toward enlightenment, or a state of profound wisdom and freedom from suffering.
Why do Buddhists meditate?
Meditation is a core component of Buddhism. Through meditation, Buddhists cultivate mental sharpness and emotional resilience that help them better navigate challenges. By regularly meditating, Buddhists strive to train the mind, reach heightened awareness, and feel a connection to the universe.
3 types of Buddhist meditation techniques
There are many techniques and practices in Buddhist meditation, each with unique characteristics and goals. But, there are three core types of Buddhist meditation you should be familiar with.
1. Samatha (concentration meditation)
Samatha meditation is great for beginners who are focused on developing concentration and tranquility. With this technique, you concentrate on something singular, such as the breath, a visual object, or a mantra, to encourage a deep state of calm. Once you’re able to achieve a high level of concentration, known as access concentration, you’re prepared for deeper states of meditation and other practices.
2. Vipassanā (insight meditation)
Vipassanā, or insight meditation, builds on the concentration you developed through Samatha to observe your body, feelings, and thoughts with clear awareness. Noticing what arises and letting it pass away can bring deep insights into how temporary everything in life is, including suffering. Through regular practice, Vipassanā meditators can ultimately achieve enlightenment.
3. Metta Bhavana (loving-kindness meditation)
Metta Bhavana, or loving-kindness meditation, aims to expand your capacity for unconditional love and compassion. Unlike Samatha and Vipassanā, which focus on personal insight, Metta Bhavana seeks to help connect you with others — even people you don’t particularly like. This practice, which is designed to cultivate love, can transform your mindset, enhance your relationships, and promote a sense of connectedness and goodwill.
The role of sati (mindfulness) in Buddhist practice
Sati, commonly translated as mindfulness, is an essential part of many forms of Buddhist practices. That’s because Buddhists believe that awareness of the present moment can lead to a deeper understanding of the nature of reality.
Mindfulness in Buddhism is a rigorous practice of maintaining a continuous, alert, and nonjudgmental awareness of thoughts, feelings, and sensations. With mindfulness, Buddhists aim to cultivate full presence in every activity, whether sitting in meditation, walking, eating, or having conversations. This heightened awareness can help you recognize the transient nature of all your experiences, which can reduce impulsive reactions.
By observing how thoughts and feelings show up in the body, Buddhist practitioners can gain insights into how their minds work. For instance, if you recognize anger arising and remember that it won’t last, you can better observe its effects on your body, reduce its power, and ultimately, cultivate greater emotional control and peace.
Mindfulness can help develop other qualities, such as concentration and insight. Being mindful can help lay the foundations for entering deeply focused states, which can be achieved through Samatha, as well as developing insight into the nature of existence, which can be cultivated through Vipassanā.
How to bring Buddhist practices into your daily life
1. Establish a routine
Set aside a specific time each day for meditation, creating a consistent routine that easily fits into your daily schedule. Early morning or late evening are popular choices as they tend to be quieter times. Even just a few minutes each day can build a strong, lasting practice.
💙 Find inspiration from Jay Shetty as he shares how to Turn Choice Into Routine.
2. Create the right environment
Designate a space in your home where you can meditate without interruptions. This might be a small quiet corner with a comfortable seat or cushion and perhaps an object to focus on, such as a statue, a candle, or a piece of art.
3. Be mindful in everyday tasks
Practice mindfulness throughout the day by engaging fully with the present moment — whether you’re eating, washing dishes, or walking to work. Notice the sensations, the environment, and the movements. This continual awareness can deepen your meditation and help you maintain a calm, clear mindset throughout the day.
💙 Bring more mindfulness to your day next time you’re outside with this Mindful Walking exercise and see how you feel after.
4. Use reminders and cues
Set reminders on your phone or leave sticky notes in visible places to prompt you to take brief mindfulness breaks, or remember to check in with your mental state regularly.
5. Join a community
Connect with like-minded people for encouragement, motivation, and support. Local or online meditation groups can enhance your practice and provide helpful insights and encouragement.
6. Be patient and kind to yourself
Approach your practice with patience and kindness, because some days will be easier than others, and your progress might not always be straightforward. Treat yourself with compassion, and remember that each moment of mindfulness is beneficial, no matter how brief.
💙 Tune into this easy meditation to help you build Kindness Toward Yourself as you build this new habit.
Buddhist meditation FAQs
How do I start practicing Buddhist meditation?
Beginning your journey into Buddhist meditation can be simple and straightforward.
Start by choosing a quiet place where you can sit comfortably without being disturbed.
Sit on a chair, cushion, or mat, with your back straight but relaxed.
Focus on your breath, noticing each inhalation and exhalation without trying to alter it. This focus can help calm your mind and bring your attention to the present moment.
Initially, aim for short sessions — even five minutes is great — and gradually increase the duration as your concentration improves.
Explore other techniques, or find a teacher or a group to practice with, which can provide guidance and support.
What are all the types of Buddhist meditation?
Buddhist meditation has many techniques developed over centuries across different cultures. Beyond the well-known practices of Samatha, Vipassanā, and Metta Bhavana, there are other forms to explore.
Zazen: Practiced primarily in Zen Buddhism, focusing on seated meditation and mindfulness of breathing
Dzogchen: A Tibetan Buddhist practice aimed at realizing the natural, intrinsic state of the mind
Ch'an: A form of meditation known in Japan as Zen, bringing insight into your true nature
Tonglen: Also from Tibetan tradition, where practitioners visualize taking in others' suffering and sending out happiness and healing
What is the difference between mindfulness and vipassanā?
Mindfulness (sati) and Vipassanā (insight meditation) are closely related aspects of Buddhist practice. Mindfulness involves maintaining a moment-to-moment awareness of our thoughts, feelings, bodily sensations, and the surrounding environment. This continuous attention can help stabilize the mind and prepare it for deeper analytical work.
Vipassanā builds on this foundation of mindfulness to develop deep insights into your experiences. It involves a more active examination of the impermanence, suffering, and non-self, aiming for a state of enlightenment.
How long should I meditate each day?
If you're just starting out, try meditating for shorter periods, such as five to ten minutes, and gradually increase the length as you become more comfortable. Over time, some people extend their meditation to 30 minutes, an hour, or longer. Be consistent — even brief daily sessions are more beneficial than longer, irregular sessions.
Are there any physical postures or rituals associated with Buddhist meditation?
While the most recognized posture for Buddhist meditation is the seated position with crossed legs, known as the lotus or half-lotus position, it's not necessary. Any position that allows you to remain alert and comfortable for a period of time is fine. This can include sitting on a chair, lying down, or even walking. Some types of Buddhism include rituals, such as chanting mantras or prostrations before or after meditation to enhance mindfulness and focus. These rituals can help in setting a solemn and respectful tone for the practice, but aren’t essential for everyone.
Calm your mind. Change your life.
Mental health is hard. Getting support doesn't have to be. The Calm app puts the tools to feel better in your back pocket, with personalized content to manage stress and anxiety, get better sleep, and feel more present in your life.
Images: Getty
