Meditation Techniques Facts & Worksheets

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Meditation techniques are a variety of methods that help improve focus and manage emotions. They come from different ancient traditions, such as Buddhism, Hinduism, and Taoism, and have become popular today for their positive effects on mental and emotional health. Some examples of meditation techniques include mindfulness meditation, focused attention meditation, and loving-kindness meditation, to name a few.

See the fact file below for more information about Meditation Techniques, or you can download our 27-page Meditation Techniques worksheet pack to utilize within the classroom or home environment.

Key Facts & Information

ETYMOLOGY

• The term meditation originates from the Old French meditacioun, which is derived from the Latin word meditatio, meaning to think, contemplate, devise, or ponder.
• Its historical usage in the Catholic tradition can be traced back to at least the 12th century, with the monk Guigo II.
• Meditation is also used to describe Eastern spiritual practices such as dhyāna in Hinduism and Buddhism, stemming from the Sanskrit root dhyai, which means to contemplate or meditate.

ORIGINS AND TRADITIONS

• Meditation has a long history linked with different religions, as it’s been a way of focusing your mind to feel connected to a higher power or greater force.
• In Jainism, meditation helps people find inner peace and freedom from attachments. 
  • They do things like chanting mantras and thinking deeply about life. 
• Buddhists use meditation to become more aware and reach a state of calm and understanding.
  • They focus on their breath and thoughts to achieve this.
• In Hinduism, meditation is part of practices like yoga.
  • It helps people feel more aware of their thoughts and achieve a sense of pure consciousness.
• Sikhs also meditate to feel closer to God and understand their purpose in life.
  • They believe it’s important to do good deeds along with meditation.
• Taoists use meditation to find balance and improve their health. 
  • They focus on their energy and visualize things to achieve harmony. 
• In Christianity, meditation involves reflecting on God’s teachings and feeling His presence.
  • It’s a way to connect with God through prayer and contemplation. 
• Muslims practice meditation to remember and honor God. 
  • They use techniques like repeating holy names to feel closer to Him.

BENEFITS OF MEDITATION

• One major benefit of regular meditation is its ability to help reduce stress.
• By practicing meditation techniques like mindfulness or focused breathing, you can lessen the effects of stress on both your physical and mental well-being.
• Another great thing about meditation is that it can improve your ability to concentrate. 
• Through consistent practice, you can train your mind to focus better on tasks, projects, or activities.
• Meditation also has a positive impact on your emotional health.
• By meditating regularly, you can become more self-aware and accepting of your thoughts and feelings can help you handle tough emotions.
• Meditation can also benefit your overall physical health.
• Studies show that regular meditation can lower blood pressure, boost your immune system, and reduce the risk of health issues like chronic pain, heart disease, and insomnia.
• Practicing meditation can also enhance your memory, creativity, and problem-solving skills.

MEDITATIVE POSTURES

• Meditation postures, also known as meditation seats, are the ways your body can be positioned to make meditation easier.
• Meditation positions are usually done while sitting, but they can also be done while standing or lying down. 
• In traditions like Buddhism and Hinduism, some popular meditation postures include the lotus position and kneeling position. 
  • However, there are other options, too, like sitting on a chair with your spine straight and upright. 
• Aside from sitting, meditation can also be done while walking. 
  • This is known as kinhin and involves walking slowly and mindfully and paying attention to each step you take. 
• Another way to practice meditation is by doing simple repetitive tasks, like Zen samu or mindful work. 
  • These activities help you stay present and focused on the task at hand.

BREATHING TECHNIQUES

• Among many breathing techniques, these three can make meditation sessions better:
  • Deep breathing, also known as belly breathing, is a technique that involves taking slow and deep breaths by filling our lungs, expanding our belly as we inhale through the nose, and then exhaling slowly through the mouth.
• Diaphragmatic breathing focuses on using our diaphragm muscle to breathe deeply and efficiently. 
• Instead of breathing shallowly with the chest, the diaphragm is used to draw air deep into the lungs.
• Rhythmic breathing involves breathing in a steady pattern, usually counting or following a rhythm.

MINDFULNESS MEDITATION

• Mindfulness Meditation is a technique that helps with concentration which involves two parts: paying attention to the present moment and accepting what you notice without judgment.
• Research shows that mindfulness can reduce stress, anxiety, and depression, and it can also help with pain and addiction management.
• No special equipment is needed for mindfulness meditation. 
• All it takes is a quiet place, a timer if you like, and a focus on breathing.
• If your mind wanders, gently bring it back to your breath without being hard on yourself.

FOCUSED ATTENTION MEDITATION

• Focused Attention (FA) Meditation is a type of meditation that helps you improve your focus and control over your thoughts.
• Unlike some other types of meditation that focus on emptying your mind or creating positive feelings, FA meditation is about concentrating on a specific thing.
• FA meditation is different from another type called open-monitoring meditation, where you try to clear your mind completely.
• The idea of FA meditation goes way back to ancient practices in India and China.
• People used it to train their minds and become more spiritually aware.
• Research shows that doing FA meditation can help you control attention better and reduce wandering thoughts.

LOVING-KINDNESS MEDITATION

• Loving Kindness Meditation (LKM) is a technique that helps boost happiness by sending positive thoughts and kind wishes to yourself and others.
• People who do LKM regularly often feel more forgiving and connected to other people.
• When practicing LKM, focus on good thoughts and phrases like “May I be happy or safe”, and think of people you care about and wish them well too.

VISUALIZATION MEDITATION

• Visualization Meditation is a meditation technique where you imagine peaceful images to calm the mind and body. 
• To practice visualization meditation, find a comfortable place, close your eyes, and focus on your chosen image while breathing.
• Some people practice visualization meditation on its own, while others combine it with mantra meditation for better focus.

MANTRA MEDITATION

• Mantra Meditation is a type of meditation where you repeat a word or phrase to help you stay focused. 
• This practice has been used in many spiritual traditions and is also becoming popular in secular mindfulness.
• The best mantra for someone depends on what they are looking for, whether it’s positivity or a spiritual connection.

CHAKRA MEDITATION

• Chakra Meditation is a type of mindfulness practice that centers on the seven main energy points, or chakras, in our body.
• These chakras are linked to different parts of how we feel physically, emotionally, and spiritually.
• The goal of chakra meditation is to harmonize these energy centers which can help us find inner peace.
• There are seven main chakras to focus on during meditation: 
  • Root Chakra – helps with stability and feeling grounded, located at the base of the spine and represented by a red light. 
  • Sacral Chakra – boosts creativity and emotional balance, found in the lower abdomen and symbolized by an orange light.
  • Solar Plexus Chakra – enhances personal power, located in the solar plexus area and shown as a bright yellow light.
  • Heart Chakra – cultivates love and healing, positioned in the center of the chest and depicted as a green light.
  • Throat Chakra – helps in communication, located at the throat and associated with a blue light.
  • Third Eye Chakra – supports intuition, found in the middle of the forehead and represented by an indigo light.
  • Crown Chakra – connects with spiritual enlightenment, located at the top of the head and shown as a luminous purple light.

Meditation Techniques Worksheets

This fantastic bundle includes everything you need to know about Meditation Techniques across 29 in-depth pages. These ready-to-use worksheets are perfect for teaching kids about Meditation Techniques. Some examples of meditation techniques include mindfulness meditation, focused attention meditation, and loving-kindness meditation, to name a few.

Complete List of Included Worksheets

Below is a list of all the worksheets included in this document.

1. Meditation Techniques Facts
2. Focus Find
3. Meditation Mix & Match
4. Origin Blanks
5. True Zen or False?
6. Inner Peace Quotes
7. Tranquil Poster
8. Meditation Masterclass
9. Mindful Experts
10. Eastern vs. Western
11. Deep Dive 

Frequently Asked Questions

What is mindfulness meditation?

Mindfulness meditation involves paying close attention to the present moment, focusing on sensations like the breath, bodily sensations, or sounds. The goal is to cultivate a non-judgmental awareness of one’s thoughts, feelings, and surroundings.

What is loving-kindness meditation?

Loving-kindness meditation, also known as Metta meditation, involves directing well-wishes and compassion towards oneself and others. Practitioners typically start by generating feelings of loving-kindness towards themselves and then extend these feelings towards loved ones, acquaintances, neutral individuals, and even difficult people.

What is transcendental meditation (TM)?

Transcendental meditation is a technique where practitioners repeat a mantra silently to themselves. The mantra is a specific word or phrase chosen for its calming or spiritual significance. TM aims to induce a relaxed awareness, allowing the mind to transcend its ordinary thinking process.

What is Vipassana meditation?

Vipassana meditation, often associated with Theravada Buddhism, focuses on insight and mindfulness. Practitioners observe the sensations of the body and the thoughts and emotions that arise without attachment or judgment. The aim is to develop insight into the true nature of reality and achieve liberation from suffering.

What is Zen meditation (Zazen)?

Zen meditation, or Zazen, is a form of seated meditation practiced in Zen Buddhism. It typically involves sitting in a specific posture, focusing on the breath, and observing thoughts without attachment. The emphasis is on direct experience and awakening to one’s true nature beyond conceptual thinking.

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