Meditation in the Buddhist path
Meditation is one of the three trainings in the Eightfold Path, alongside ethical conduct and wisdom. The word “meditation” covers many different methods, and traditions disagree about emphasis and technique. This article describes the most commonly met forms in general terms. It is not instruction, and anyone who wants to practise seriously is usually advised to learn from a qualified teacher or an established centre.
Samatha: calm and concentration
Samatha, often translated as calm abiding, is the cultivation of a steady, settled mind. A typical object is the breath, a visual object or a phrase, and the aim is to reduce agitation and distraction. In the early texts, deep states of absorption called the jhanas are described as growing from this. Samatha is found in Theravada practice and, with different methods, in Tibetan traditions where it is called shamatha.
Vipassana: insight
Vipassana, or insight meditation, examines experience closely, observing sensations, thoughts and emotions as they arise and pass. The aim is to see impermanence, unsatisfactoriness and not-self directly instead of merely believing in them. The Pali discourse on the foundations of mindfulness is a central source. Teaching methods vary: in Myanmar, Thailand and Sri Lanka, various schools offer different approaches, and some retreat centres are open to foreigners. In the West, the word “mindfulness” has since been adapted for secular uses that differ from traditional Buddhist settings.
Many teachers treat samatha and vipassana as complementary rather than as rivals. How they are combined depends on the lineage.
Loving-kindness and other practices
Another common practice is metta, or loving-kindness, in which one cultivates goodwill toward oneself and others. It sits among a group of practices sometimes called the divine abodes. Walking meditation is widely used alongside sitting in Theravada and Zen settings. Chanting and recitation, including mantra recitation, are also forms of meditation for many Buddhists.
Zazen and Zen practice
Zazen means seated meditation and is the core of Zen (Chan in China, Seon in Korea). In the Soto school in Japan, practitioners often practise shikantaza, “just sitting”, without a particular object. In Rinzai practice, a teacher may assign a koan, a short paradoxical case that is used to break habitual thinking. Zendos have strict etiquette about posture, silence and bowing, and visitors should observe it carefully. The Seon meditation retreats of Korea are described elsewhere on this site.
Tibetan and Vajrayana methods
Tibetan traditions include analytical meditation, in which one reasons through a topic such as impermanence, as well as visualisation and mantra practice. Many of the more advanced methods are taught only after initiation and under a teacher’s guidance, and they are not described here. Pilgrims often see lay people reciting mantras while turning prayer wheels, which is a public and accessible devotional practice.
How does this relate to yoga?
The relationship between Buddhist meditation and yoga is real but easy to oversimplify.
- India in the Buddha’s time had many contemplative and ascetic movements. According to tradition, Siddhartha studied with teachers of meditative absorption before turning to his own path, and he also practised severe fasting before choosing the middle way.
- Classical yoga, as systematised in the Yoga Sutras, is a separate tradition with its own philosophy, and scholars discuss possible influences in both directions. The relationship is debated.
- The postures (asanas) familiar today as “yoga classes” are largely a modern development, so it would be inaccurate to say that the Buddha taught them.
- Some Buddhist traditions do have movement and breath practices of their own, for example in Tibetan yantra yoga and various body-based disciplines in East Asia, but these are separate from modern fitness yoga.
In short, they share a South Asian background and some vocabulary, but Buddhist meditation has its own aims, centred on the ending of suffering through insight, and the two should not be treated as identical.
Meditation at pilgrimage sites
Many pilgrims meditate near sacred places. In Bodh Gaya, groups sit near the Bodhi tree, and meditation in Bodh Gaya is common during the cooler months. Lumbini has designated areas for quiet practice. At Sarnath, small groups gather in the Deer Park. In Korea and Japan, temple stays often include a meditation session.
If you join a group:
- ask whether visitors are welcome and follow the leader’s instructions;
- dress modestly and avoid pointing your feet at images or teachers;
- stay silent and switch off your phone;
- stop if you feel unwell or distressed.
A note on health
Meditation is generally gentle, but long retreats can be intense and are not suitable for everyone, particularly for people with certain mental health conditions. This article is general information only, not medical advice. Anyone with concerns should speak to a health professional and to the retreat organisers before attending, and choose a retreat with proper support. Sitting for long periods and travelling to high or hot places both place demands on the body, so go carefully.