Meditation Practices
Practice↕ | Tradition↕ | Origin Year↕ | Duration (min)↕ | Focus Object↕ | Known For↕ |
|---|---|---|---|---|---|
Vipassana | Theravada Buddhism | -500 | 60 | Body sensations and breath | Insight meditation, S.N. Goenka's 10-day silent retreats, body scan origin |
Transcendental Meditation | Hindu | 1958 | 20 | Personal mantra | Maharishi Mahesh Yogi, Beatles, David Lynch foundation, $1000 course |
Zen Zazen | Mahayana Buddhism | 500 | 40 | Just sitting, breath count | Japanese temples, Dogen, shikantaza, kinhin walking meditation |
Metta Loving Kindness | Buddhism | -500 | 20 | Compassion phrases | May you be happy may you be well, self then others, Sharon Salzberg |
Body Scan | Secular MBSR | 1979 | 45 | Part-by-part body awareness | Jon Kabat-Zinn MBSR, stress reduction clinic, pain management research |
Mindfulness of Breath | Buddhism | -500 | 20 | Breath at nostrils | Anapanasati, classic beginner practice, Headspace and Calm apps |
Yoga Nidra | Hindu | 1976 | 30 | Guided body rotation of awareness | Yogic sleep, 30 min equals 3 hours sleep claim, Huberman favorite |
Chakra Meditation | Hindu Tantra | -200 | 30 | Seven energy centers | Colored light visualization, yoga studio staple, New Age revival |
Tonglen | Tibetan Buddhism | 1000 | 20 | Breathing in suffering, out compassion | Pema Chodron, advanced compassion practice, counterintuitive |
Kundalini Meditation | Sikh Yoga | 1969 | 60 | Mantra, breath, kriyas | Yogi Bhajan, Sat Nam mantra, intense breath of fire |
Walking Meditation | Zen and Theravada | 200 | 30 | Each step and breath | Thich Nhat Hanh, kinhin, slow step by step, between sits |
Open Monitoring | Secular | 2000 | 20 | Whatever arises | Choiceless awareness, Krishnamurti influence, meta-awareness research |
Centering Prayer | Christian | 1975 | 20 | Sacred word | Father Thomas Keating, Christian contemplative revival, apophatic |
Jhana Practice | Theravada Buddhism | -500 | 90 | Absorption states | Eight progressive jhanas, bliss-filled concentration, Leigh Brasington |
Visualization | Tibetan Vajrayana | 700 | 45 | Deity imagery | Sadhana practice, complex visualizations, Dalai Lama tradition |
Sound Bath | Modern New Age | 1980 | 60 | Crystal and Tibetan bowls | LA yoga studios, gong baths, sound healing wellness trend |
Wim Hof Method | Modern | 2000 | 20 | Breathing cycles and cold | Iceman, breath holds, ice baths, DIY biohacking gateway |
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