By now, everyone knows that meditation is both relaxing and invigorating. There are even different techniques for doing so. And Buddhist meditation is one of them. Like the other forms, Buddhist meditation always aims to put you back in touch with the buried treasure within you… the one you can use to move forward and achieve personal fulfillment. Likewise, it invites you to embark on an inner journey that will enable you to find the strength within yourself to seek change, to promote peace with yourself.

Its goal? To reach nirvana. This state of ultimate bliss represents the fulfillment of every being. You detach yourself from all suffering, which is essential to feeling better about yourself.

Buddhist meditation and nirvana

First of all, it’s worth remembering that “nirvana” is a term associated with both Hinduism and Buddhism. After all, Buddhism was born within Hinduism itself. Both traditions therefore include the concept in their philosophies. But what does it actually refer to? To answer this question, we need to go back in time. To do so, let’s look back at the life of Siddhartha Gautama, the Buddha, the Enlightened One. He is also the originator of the practice that interests us in this article.

Born into a wealthy family, he resolved to turn his back on his fortune in search of spiritual enlightenment. In the end, he even abandoned his wife and son to devote himself entirely to this quest. The different paths he took led him to an ascetic life, but he never achieved fulfillment. Realizing that famine would eventually get the better of him, he gradually began to adopt a more normal life, between luxury and poverty.

THE LAW OF KARMA: HOW IT RELATES TO BUDDHIST MEDITATION
Legend has it that it was during the famous Buddhist meditation that Siddhartha Gautama finally achieved enlightenment. During this session, he saw his past lives and those of others flash before his eyes. This enabled him to acquire perfect, all-knowing knowledge of this world and the universe beyond it. By devoting himself to meditation, he eventually achieved nirvana. In this state, the meditator achieves detachment from the law of karma. This is the primary goal of Buddhist meditation.

Nirvana (a Sanskrit word meaning “to extinguish”) effectively refers to the state where ignorance, hatred and earthly suffering can be extinguished. This transcends the process of reincarnation. Reincarnation occurs when a soul is punished or rewarded according to its past actions, not only in its current life, but also in its previous life. By reaching nirvana, we can rid ourselves of all bad karma. This allows us to break out of the reincarnation loop.

The basic principles of this practice

Siddhartha Gautama advocated Buddhist meditation as a means of attaining nirvana. However, he was unable to explain this new state in words. Nevertheless, he was able to share an essential message that can be of use to any practitioner. Put simply, it goes like this:

Suffering is part of life;
It is caused by ignorance of the true nature of the universe;
By advancing our understanding of the world, we can put an end to this suffering;
Meditation allows you to break this loop.

Buddha proposed contemplating the universe through Buddhist meditation. He makes eight branches of the Noble Eightfold Path available to all, so that we can approach this world with compassion, patience and joy. They are :

Perfect vision;
Right thinking;
Right speech;
Right action;
Right livelihood:
Right effort;
Right attention;
Right concentration.

In the 60s, however, some of the great masters of meditation fled an oppressive Buddhism. They saw it as a practice based on an impartial hierarchy that was intolerant of Eastern tradition. They imported Buddhist meditation, which then became Western meditation.

Nevertheless, meditation remains a tool that Buddhists use to achieve nirvana. It is the very purpose of Buddhist practice. Designating the most complete inner peace, spiritual awakening, appeasement, liberation… It’s the very essence of Buddhist philosophy. So it’s hard to tear yourself away from it.

Who can benefit

Now that it has become part of our society and culture, meditation can be practised by everyone. The hardest part is simply getting started. Despite the fact that Buddhist meditation originated in the East, it’s a great practice to start even if you’re looking for a more “Westernized” meditation technique. In fact, it’s easy to apply, as it remains accessible and open to the general public. Whatever your level, age or gender, you can experience it for yourself.

On the other hand, restless people with sleep disorders, as well as those who are often subjected to stress attacks on a daily basis, will find that this meditation with its many virtues will improve their state of mind.

Buddhist meditation proves beneficial. Whether you’re in good health or not. It can help you to overcome any difficulties you may face. In fact, anyone can meditate. But the key is to know how to meditate properly.

The benefits of Buddhist meditation

Buddhist meditation confers the same benefits as other meditation techniques. The human brain is divided into several zones. When meditation is practiced, neuroscience has discovered that many areas of the brain are stimulated. From this perspective, Buddhist meditation could be beneficial beyond its spiritual aspect. It could help stimulate the areas responsible for :

Attention;
Memory management;
empathy;
Perception;
Emotional integration.

Brain imaging studies by Francisco Varela, Richard Davidson and Antoine Lutz have specifically demonstrated that meditation induces a reorganization of neuronal activity.

In addition, electroencephalography has also shown that areas related to internal body sensations and relationships with self and others are also stimulated during meditation. Buddhist meditation could therefore play a similar role in this case.

However, the positive effects of meditation are not limited to our brain activity. In fact, meditation also has a number of virtues for the body. Yes, it improves the quality of our sleep. Which is bound to invigorate us and improve our physical performance.

But going even deeper, scientists have discovered that regular meditation practice can help prevent various cardiovascular diseases such as heart attacks and atherosclerosis. Practising Buddhist meditation can also reduce high blood pressure and chronic pain. These qualities also include the ability to act on symptoms of depression.

How each session unfolds

Like other meditation techniques, Buddhist meditation is based on concentration, rigor and posture. Its aim is to imitate the original Buddha, Siddhartha Gautama. After all, he was the first monk to achieve spiritual awakening through meditation. After long meditation, he understood the meaning of nature. Siddhartha also attained truth through Buddhist meditation, and set about preaching the benefits of meditation. He formed his spiritual community to perpetuate his teachings when he was no longer with us.

But how does a meditation session actually work? There are actually three different techniques available to you:

The nine purifying breaths;
Buddha visualization;
Compassion.

VISUALIZING BUDDHA
Today, we’re going to concentrate on visualizing Buddha, as he himself is at the center of this practice. So why not enjoy his image, filled with calm and happiness? Of course, this form of Buddhist meditation in no way implies conversion to Buddhism. It’s simply a matter of finding an anchor point conducive to relaxation and bliss.

The practice is as follows.

Choose a representation of Buddha.
Close your eyes and visualize his features one by one. (Hair, ears, forehead, eyebrows, eyes, nose, mouth, chin, neck, limbs and so on).
Note all the details (the lotus on which he sits, the sun illuminating him…).
Imagine Buddha moving away from you, then towards you. When he’s closer, focus your attention on three features at random.
As you practice this Buddhist meditation, soak up all the positive feelings it inspires.
Repeat the last two steps if you wish.
Between visualizations, take time for a deep breath.

As the practice progresses, you’ll come to know the image by heart. So you won’t need to unravel it before each session.
Once again, you can start at any time of day. Be careful, however, not to practice when you’re too tired, as you risk falling asleep.

Buddhist meditation: tips for a gentle start

This technique has the advantage of being practicable at any time of day. It requires a minimum of preparation. Above all, it requires the will to begin. Contrary to popular belief, beginners can try it too. You can either go directly to a meditation school, or follow a guided meditation session with the help of some form of external support (YouTube videos, audio recordings…).

However, here are a few things you can do to help you make the most of your Buddhist meditation session.

First and foremost, you need to choose the time that suits you best for meditation. While some people prefer to meditate in the morning or in the middle of the day, others prefer to do it at the end of the day.
Next, you’ll need to ensure your peace and quiet during your meditation. To do this, switch off your phone and find a quiet place where you can concentrate.
Wear light, comfortable clothes when you meditate. This will help you to concentrate better.
Now decide how much time you can devote to Buddhist meditation. If you’re just starting out, 15 minutes will suffice. Then increase your meditation time as you progress.
Next, adopt a comfortable sitting posture. The most common meditation posture is to sit with your feet crossed in front of you. Then place your hands on your knees.
It’s only after these preparations that you can really start meditating. You’ll need to start by defining your objective, visualizing it and focusing your whole mind on it. Asking yourself why you want to meditate will give you the motivation you need to keep going.

Buddhist meditation in conclusion

Now you know how to meditate well, and that it’s a practice that can lead to happiness and inner peace. But to benefit from all these virtues, you’ll need to do it regularly. Let’s get rid of our dark thoughts, calm our minds and decide to live better by practicing the meditation once used by Buddhist monks. It’s also an opportunity to take control of our health.

So, what are you waiting for to start Buddhist meditation?