Three Main Methods of Meditation in Theravada Buddhism 

There are three primary methods of meditation:

  1. “Calm meditation” or Samatha as a primary practice
  2. “Insight meditation” or Vipassana as a primary practice, and
  3. “Calm & insight meditation” the combination of Samatha and Vipassana 

What is Samatha Meditation?

Samatha meditation refers to a practice aimed at achieving calmness or tranquility. It specifically focuses on quieting the mind and can help attain states of deep calm and concentration.

In practical terms, the Samatha meditation that most beginners practice involves counting breaths. Practitioners focus on their breath, counting from one to five or ten, and then start again at one. It is generally advised not to count beyond ten but to start over at one.

What is Vipassana Meditation?

Vipassana can be translated as “Insight,” referring to a clear awareness of what is happening as it occurs.

Vipassana is used to gain insight into the true nature of things. This is challenging because people often see things through the distortions of their preconceptions, opinions, and past experiences. The goal is to fundamentally change the way we perceive and understand the universe. Unlike the temporary changes brought about by Samatha, the aim of Vipassana is to achieve a permanent transformation.

Difference between Samatha and Vipassana Meditation

The Combination of Samatha and Vipassana

In this approach, the meditator first practices Samatha meditation to cultivate calmness and concentration. Once a stable state of tranquility is achieved, they then proceed to Vipassana meditation to gain insight into the true nature of reality. By integrating both practices, the meditator aims to attain ultimate liberation and enlightenment, known as Nibbana or Nirvana.

Benefits of Meditation

Through meditation, we cultivate equanimity, becoming less perturbed by situations that may have previously caused us stress.

This non-judgmental observation of reality also nurtures acceptance, leading us to reconcile with and find peace in past events. By practicing mindful awareness through meditation, we learn to embrace reality as it is, reducing the urge to constantly revisit the past with a mindset of ‘if only’ or a desire for change. Gradually, we learn the art of letting go.

Engaging in meditation helps us reduce our attachment to negative experiences like depression by helping us recognize their temporary nature, much like the ebb and flow of all things. This process allows us to gradually let go of concerns that once weighed heavily on us.