Dhyana: Meditation Techniques
Learning different meditation techniques
Teacher Experience
A contemplative invitation for educators to reflect on before teaching.Practice a simple form of meditation, ideally on a daily basis, for however much time feels comfortable. If you have a practice already, return to a simple form that you might share with your students. If you have little experience, try a 3-minute breathing practice: simply notice your breath without changing it. Remember that getting used to the practice of meditation takes time, and our ideas about what it is and how it works will change over time. Aspire to have humility no matter how advanced your practice—meditation can be a profound tool on the path of wisdom, and it’s best if each student finds their own affinity by being introduced to it gradually over time in an open, relaxed and pressure-free environment.
Student Experience
A contemplative invitation for students to connect with this learning goal.Practice sitting meditation using the seven-point posture and notice how your body feels when you sit with good posture compared to slouching or being tense.
Understanding
Students will understand...Learning different ways to meditate helps us train our minds to be more aware and kind. Each technique teaches us something different about paying attention and being present.
Action
Students are able to...Demonstrate multiple meditation techniques including breath awareness, walking meditation, and object focus; practice the seven-point posture with intention-setting; and evaluate how different techniques affect personal awareness and ability to support others in practice.
Content Knowledge
Students will know...Buddhist meditation includes many different techniques for training the mind to be calm, focused, and wise. The two main types are shamatha (calm abiding) and vipassana (clear seeing). Shamatha helps us develop concentration by focusing on one thing like the breath. Vipassana helps us understand how our thoughts and feelings change.
The seven-point posture helps us sit in a way that supports good meditation: legs crossed comfortably, hands resting on knees, back straight, jaw relaxed, neck in natural position, eyes open with gentle gaze, and shoulders relaxed. This posture helps our bodies feel alert but not tense.
Meditation etiquette includes caring for our cushions, speaking quietly in practice spaces, and being mindful of others. Setting intention before practice helps focus our minds on beneficial goals like being kind and helpful to others.
Guiding Questions
Implementation Possibilities
Practice breath awareness meditation using the balloon breath technique to develop concentration skills. Learn walking meditation by moving slowly and mindfully while maintaining awareness of each step and the surrounding environment. Demonstrate seven-point posture with peer partners, taking turns checking and adjusting each other’s positioning. Practice object-focus meditation using natural items like rocks, shells, or crystals to develop sustained attention. Create and recite personal intentions before meditation sessions, such as “May I be kind” or “May I be helpful.” Set up meditation spaces by arranging cushions, lighting candles (with supervision), and establishing a quiet atmosphere through proper etiquette and respectful behavior.
Assessment Ideas
Demonstration checklists for seven-point posture and basic meditation techniques. Guide a simple meditation session for younger students or family members.
