The 3 Buddhist Meditation Techniques For Beginners Anyone Can Do Daily

As an avid meditator who has spent much time in Buddhist countries like Thailand, I became increasingly interested in learning Buddhist meditation techniques. One day I gave into my curiosity and signed up for a Buddhist meditation course at a monastery in Bangkok.

Here I discovered the three main Buddhist meditation techniques, and under the guidance of a wise monk, I learned how to practice them. While the course only lasted a few days, I took away much knowledge and advice to help me continue my meditation journey. 

If you’re keen to learn Buddhist meditations but cannot commit to a residential stay at a monastery, don’t worry. 

In this guide, I’m sharing three Buddhist meditation techniques and how to do them.

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What is the purpose of meditation in Buddhism?

Meditation develops wisdom, self-awareness, and compassion while helping you connect to the present moment. It is an integral part of Buddhism for all Buddhist practitioners, not just monks. The Buddha taught loving-kindness meditation to help practitioners cultivate positive emotions like love, compassion, empathy, and kindness to themselves and others.

Meditating can reduce negative thoughts while increasing mental clarity. A clear and focused mind is essential for achieving awakening or enlightenment, which is the goal of Buddhism. 

Buddha taught that when you reach the highest form of enlightenment, called nirvana, all negative karma, self-attachment, and ego are dissolved. When this happens, you return to your true nature and experience eternal inner peace.  

Therefore, Buddha taught meditation practice as the pathway to nirvana. As there are four stages of enlightenment before nirvana (Sotapanna, Sakadagami, Anagami, and Arahant), practicing meditation can help you slowly advance through each step. 

The 3 types of meditation in Buddhism

These Buddhist meditation techniques are suitable for beginners. Here are the three Buddhist meditation practices I learned in the monastery and still practice today:

1. Vipassana
2. Zen walking
3. Samatha

1. Vipassana (insight meditation)

Vipassana, is the most commonly known Buddhist meditation practice, with over 200 Vipassana meditation centers worldwide offering their traditional 10-day silent retreat. The Palinese word Vipassana means ‘to see things as they really are’ but can also translate as ‘insight', hence why it is also called insight meditation.

Vipassana is an ancient sitting meditation practice first mentioned in the Satipatthana Sutta  (The Discourse on the Establishing of Mindfulness). In the Western world, Vipassana is commonly referred to as mindfulness meditation as its aim is similar, to observe your thoughts and emotions without judging or trying to understand them.

Vipassana is a gentle breathing meditation practiced in a seated position where you bring your awareness and focus to your breath. Here are some tips for practicing Vipassana:

• Either focus on the sensation of the breath in your body (such as the belly and chest movements) or the air entering and leaving your nostrils. 
• Keep your breath natural, and try to remain mindful of each inhale and exhale. 
• Whenever you notice your mind becoming distracted, simply observe that distraction and return to your breath. 
• Similarly, observe any thoughts, feelings, and sensations that arise during the practice without reacting to them or judging yourself for being unable to stay focused. This is all part of the practice!

2. Zen walking (walking meditation)

Zen walking, is one of the most accessible Buddhist meditation techniques, as many people struggle to sit in a cross-legged position. With this meditation technique, you can practice meditating while moving slowly and mindfully.

Traditionally, you practice zen walking by walking back and forth in a short, straight line. I learned this technique in a relatively small room, where we would walk in a line from one wall to another. 

The technique is to break your foot movements down into three separate actions; lifting the foot, moving the foot, and placing the foot down. You should also lift and place the foot very slowly, feeling the sensation of each part of the foot touching the floor.  

You can do this meditation technique inside or outside, wherever you have about 40 feet of space in length. If possible, I recommend doing this practice barefoot to increase the sensation you feel. Tips for practicing Zen walking:

• As you lift, move, and land your foot, mentally label the movement, like ‘lifting,’ ‘moving,’ and ‘landing.’ This will help you stay focused. 
• When placing your foot back down, first release the heel, then the ball of the foot, then the toes. 
• When you reach the end of your path (or a wall), slowly turn while mentally labeling the movement ‘turning’ before mindfully walking back the other way.
• Keep your eyes open but your gaze down towards your feet. 

3. Samatha (concentration meditation)

The goal of Samatha is to increase concentration. The word Samatha translates as ‘concentration’ or ‘tranquility.’ It is also known as concentration meditation. 

In some schools of Buddhism, Samatha is taught as a preparation for Vipassana. It is one of the best meditations for beginners as it helps to train the mind and break free from overthinking, making it a very beneficial practice for mental health.

To develop concentration through Samatha, you attain a focal point, commonly the breath or a mantra. Many people find using a mantra helps them stay focused and present easier than with breath awareness. Here are some tips for Samatha for both focal points:

• If focusing on the breath: Observe the belly and chest rising and falling, similar to in Vipassana.
• If focusing on a mantra: Mentally recite or chant the words aloud throughout the practice.

You can use various Buddhist mantras, but the most common and powerful Buddhist mantra is Om Mani Padme Hum. Om Mani Padme Hum is commonly translated as “the jewel is in the lotus,” it is believed to contain the power to help the meditator attain pure body, speech, and mind. 

Om Mani Padme Hum is also a calming mantra used to alleviate fears, anxiety, and emotional pain. Interestingly, Om Mani Padme Hum is also known as the six true words as the six syllables (Om Ma Ni Pad Me Hum) are said to bring joy and peaceful vibrations. 

3 tips for beginners to learn Buddhist meditation

If you are a beginner and interested in learning Buddhist meditation practices, here are a few tips for ensuring you get the most from this mindful practice:

1. Attend a Buddhist meditation class – Many Buddhist centers offer guided meditation classes and dharma talks for beginners. If you have a Buddhist center nearby, ask if they offer something like this. Learning from Buddhist meditation teachers in person allows you to ask questions about the practice and clarify anything you don't fully understand.
2. Practice mindfulness in daily life – Buddhist meditation is a form of mindfulness, but there are other ways to connect to the present moment besides meditation. Bring mindfulness into small daily tasks like making tea and brushing your teeth. While doing these activities, bring full awareness to your senses and practice mindful breathing.  
3. Set up a comfortable meditation space – Having a comfortable, quiet place to meditate is vital to a successful meditation practice. Do your daily practice somewhere without distractions, like an office or spare room. Invest in a high-quality meditation pillow to minimize physical discomfort and use soft lighting. You may also like to light incense or diffuse essential oils to promote feelings of calm and inner peace.  

Takeaway on the three Buddhist meditation types

Buddhist meditation is accessible and inclusive to all. You don't have to be an advanced meditator or strict Buddhist to reap the many health benefits of these Buddhist meditation techniques for beginners. 

Still, remember that meditation is a practice and something you cannot master overnight. Be patient and compassionate toward yourself when you notice your mind wanders or negative emotions come up. You've got this!

FAQ about Buddhist meditation

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The 3 Buddhist Meditation Techniques For Beginners Anyone Can Do Daily