Monks' Meditation: A Daily Practice

Buddhist monks are known for their devotion to meditation, with Tibetan monks spending hours upon hours each week in practice. Meditation is a core aspect of Buddhism, and monks in Thailand, for example, follow the Theravada school of Buddhism, which is considered the tradition most focused on meditation.

There is no one-size-fits-all approach to how much Buddhist monks meditate, as it depends on the individual and their path. However, building up a daily practice is recommended, starting with shorter sessions and gradually increasing the duration. For example, one teacher suggests starting with just 5 minutes and gradually increasing the duration until one can sit for at least 45 minutes straight, as this gives the mind enough time to quiet.

The main style of meditation taught in Thailand is satipatthana, or mindfulness. This involves focusing on the breath, following the rising and falling of one's breath, and then shifting attention to other physical or mental phenomena as they arise.

How much time do Buddhist monks spend meditating?

The practice of meditation has been an integral part of Buddhism since the time of Buddha. Buddhist monks typically meditate for several hours each day, starting very early in the morning and continuing throughout the day, with another session before bedtime.

A monk's day usually begins around 4:00 a.m. with an hour of meditation, followed by an hour of chanting. After a walk around the neighbourhood and breakfast, they return to the temple for classes in Buddhist teachings and other subjects. The afternoon and evening are spent on various duties, such as temple maintenance, lessons, or free time, with another two-hour meditation and prayer session around 6:00 p.m.

Some monks may meditate 6-10 times a day for up to 8-10 hours in total. Individual meditation sessions can range from 20 to 45 minutes, with walking meditations in between lasting 5-10 minutes.

While there is no general rule for how long Buddhists should meditate, teachers recommend sitting for at least 45 minutes to allow the mind to quieten. It is also suggested to start with shorter sessions and gradually increase the duration.

The benefits of meditation for monks include improved mental well-being, increased focus and concentration, reduced stress and anxiety, and enhanced self-awareness. It is a key part of their spiritual journey and daily routine.

What are the benefits of meditation?

While there is no general rule for how long and how often Buddhists meditate, Tibetan monks are known to meditate for hours each week. Some sources recommend at least 45 minutes of meditation per day, while others suggest starting with shorter sessions and gradually increasing the duration.

Meditation has been shown to offer numerous benefits, and its popularity is increasing as more people discover its advantages. Here are some of the key benefits of meditation:

Stress Reduction

Meditation is well-known for its ability to reduce stress and anxiety. It can help calm anxious thoughts and improve symptoms of stress-related conditions such as irritable bowel syndrome, post-traumatic stress disorder, and fibromyalgia. By reducing stress, meditation can also positively impact other areas of physical and mental health.

Improved Sleep

Meditation can enhance sleep quality and shorten the time it takes to fall asleep. It helps to relax the body and calm the mind, making it easier to fall asleep and improving overall sleep patterns.

Enhanced Focus and Memory

Meditation techniques often involve focusing attention on a specific object, sound, or visualization. This practice improves concentration and increases attention span. It can also lead to better memory retention and improved mental clarity, which can help combat age-related memory loss and dementia.

Emotional Health and Well-being

Meditation has been found to improve emotional health and enhance overall well-being. It can reduce symptoms of depression, increase self-awareness and self-compassion, and promote positive feelings and actions towards oneself and others. Meditation teaches individuals to be less reactive to difficult situations and improves emotional regulation.

Physical Health Improvements

Meditation has been linked to physical health benefits, including lower blood pressure and reduced chronic pain. Lower blood pressure can reduce the strain on the heart and blood vessels, contributing to better heart health and a lower risk of heart disease. Additionally, meditation can help manage chronic pain when used alongside medical care, improving quality of life.

What are the different types of meditation?

While there is no universally accepted "best" or "most effective" type of meditation, there are hundreds of meditation techniques encompassing practices from different traditions, cultures, spiritual disciplines, and religions.

Mindfulness Meditation

This type of meditation originates from Buddhist teachings and is the most popular and researched form of meditation in the West. It involves paying attention to your thoughts as they pass through your mind without judging or becoming involved with them. Instead, you simply observe and take note of any patterns. This practice combines concentration with awareness and can be easily practised alone.

Spiritual Meditation

Spiritual meditation is used in almost all religions and spiritual traditions. It focuses on developing a deeper understanding of spiritual/religious meaning and connection with a higher power. Examples include Christian contemplative prayer, Sufi dhikr (remembrance of God), and Jewish kabbalistic practices.

Focused Meditation

Focused meditation involves concentrating using any of the five senses. You can focus on something internal, like your breath, or use external influences such as staring at a candle flame or counting your breaths. This practice can be challenging for beginners as it requires holding your focus for several minutes.

Movement Meditation

Movement meditation is an active form of meditation that involves gentle forms of movement to guide you into a deeper connection with your body and the present moment. It is good for people who find peace in action and want to develop body awareness.

Mantra Meditation

Mantra meditation is prominent in Hindu and Buddhist traditions. It uses a repetitive sound such as a word, phrase, or "om" to clear the mind. It can be spoken loudly or quietly, and the subtle vibrations associated with the repeated mantra can encourage positive change and help you enter a deeper state of meditation.

Transcendental Meditation (TM)

TM is a specific type of meditation founded by Maharishi Mahesh Yogi that involves the use of mantra to quiet the mind and induce a state of calm and peace. It is best taught by a certified TM practitioner.

Progressive Relaxation

Also known as body scan meditation, this type of meditation aims to reduce tension in the body and promote relaxation. It involves slowly tightening and relaxing one muscle group at a time or imagining a gentle wave flowing through the body to release tension.

Loving-Kindness Meditation

Loving-kindness meditation is used to strengthen feelings of compassion, kindness, and acceptance towards oneself and others. It involves opening the mind to receive love from others and then sending well wishes to loved ones, friends, acquaintances, and all living beings.

Visualization Meditation

Visualization meditation focuses on enhancing feelings of relaxation, peace, and calmness by visualizing positive scenes, images, or figures. It involves imagining a scene vividly and using all five senses to add as much detail as possible. It can also involve holding a beloved or honoured figure in mind to embody their qualities.

Other Types of Meditation

In addition to the types mentioned above, there are many other forms of meditation, including:

• Calming meditation: focusing on a particular object, your breath, a mantra, or a visualization to cultivate a peaceful state of mind and improved concentration.
• Insight meditation: setting an intention to transform the mind by developing qualities such as wisdom and compassion, and being aware of physical and mental sensations.
• Kundalini meditation: aimed at strengthening the nervous system to better cope with everyday stress and problems.
• Vipassana meditation: examining certain aspects of your existence with the intention of transformation and finding "insight into the true nature of reality."
• Chakra meditation: focusing on keeping the body's core chakras (energy centres) open, aligned, and fluid.
• Sound bath meditation: using bowls, gongs, and other instruments to create sound vibrations that help focus and relax the mind.

What is the correct posture for meditation?

While there is no general rule for how long Buddhist monks meditate, they are known to devote hours upon hours each week to the practice. For those who are new to meditation, it is recommended to start with shorter practices and increase the duration as you feel more comfortable.

The Correct Posture for Meditation

The correct posture for meditation is important as it sets the intention for your practice. There are four main types of meditation postures: sitting, kneeling, lying down, and standing.

Sitting Meditation

Sitting in a normal cross-legged position is one of the most common meditation postures. If you choose to sit on the floor, you can sit in a quarter, half, or full lotus position, or simply cross-legged with your hips elevated higher than your knees using a cushion, towel, pillow, or chair. This keeps you from slumping over and helps prevent your legs from falling asleep. If you are sitting in a chair, sit towards the edge with your back straight and your feet flat on the floor, forming a 90-degree angle with your knees.

Kneeling Meditation

If you don't want to sit cross-legged, kneeling is another way to sit on the floor for meditation. Place a cushion or two under your bottom and a mat under your knees to prevent any knee pain. Relax your arms and place your hands on your thighs or knees.

Lying-Down Meditation

Some people choose to meditate while lying down, but it's important to be aware that this position may make you sleepy. If you tend to get sleepy while meditating, opt for a sitting or standing position. To get into a lying-down meditation pose, lie on your back with your legs stretched in front of you and your arms by your sides, on your stomach, or over your chest.

Standing Meditation

Meditating while standing can benefit and strengthen the body, as your legs and core begin to exert mild effort to keep you in this position. To get into a standing meditation pose, stand with your feet shoulder-width apart, with your heels turned slightly inward and your toes pointing slightly away from each other. Slightly bend your knees and allow your body to root down through your feet with each exhale.

Seven-Point Meditation Posture

Regardless of which basic position you choose, there are seven additional points to consider when finding your correct meditation posture:

• Sit: Find your comfortable seated position, whether that's on the floor with your legs crossed or in a chair with your feet flat on the floor.
• Spine: Sit upright in a comfortable posture, allowing your spine to hold you up. Avoid slouching or overextending your spine.
• Hands: Place your hands by your sides, folded in your lap, or resting on your knees.
• Shoulders: Relax your shoulders, allowing them to loosen, but be mindful to still sit upright.
• Chin: With your head straight, slightly tuck your chin by moving it downwards by about 20 degrees to relax your neck.
• Jaw: Start by moving your jaw slightly, opening your mouth wide and closing it, or gently moving your jaw from side to side. Then relax your jaw before meditating to release any tension.
• Gaze: If you choose to meditate with your eyes closed, gently soften your eyelids and keep them closed throughout the practice. If you keep your eyes open, find a spot about three to five feet in front of you and rest your gaze there, without laser focus.

What are the steps to starting meditation?

Meditation is a practice that can help you relax while lessening stress, relieving anxiety, and improving focus. It is an approach to training the mind, similar to how fitness is an approach to training the body. There are many different meditation techniques, but most of them involve focusing on the breath.

Create a comfortable and distraction-free environment

Find a quiet place where you can sit comfortably. You can sit on a chair or on the floor, whichever you prefer. If you're sitting on the floor, you might want to use a meditation cushion (also known as a zafu) to help you stay comfortable and grounded. Close your windows and doors, turn off any screens, and dim the lights. If you want, you can light a scented candle or incense and play some instrumental music to create a calming atmosphere.

Wear comfortable clothes

Wear loose, breathable clothing that doesn't restrict your movement. The main purpose of meditating is to relax your mind, body, and spirit, so you want to feel as comfortable as possible.

Set a timer

Start with a short meditation session of 3 to 5 minutes, and gradually increase the duration over time. You can use a timer on your phone, a handheld kitchen timer, or an online timer.

Focus on your breath

Close your eyes and pay attention to your breath. Notice the movement of your chest, shoulders, rib cage, and belly as you inhale and exhale. If your mind wanders, gently bring your attention back to your breath. You can also try counting your breaths or focusing on how your lungs expand and contract.

Be kind to yourself

Meditation is a practice, and it takes time to master. Don't be too hard on yourself if you find it challenging at first. Just bring your attention back to your breath and try again.

Practice regularly

Consistency is key when it comes to meditation. Aim to meditate for a few minutes every day, and gradually increase the duration of your sessions. You can use a meditation app or follow guided meditations online to help you stay motivated.

Determine your intention

Think about what you hope to gain from meditation. Do you want to manage your anxiety, improve your creativity, or make a spiritual connection? Having a clear intention can help guide your practice.

Remember, meditation is not about achieving a completely empty mind. It's about observing your thoughts and bringing your attention back to your breath when your mind wanders. With regular practice, you'll start to notice the benefits of meditation in your daily life.

Frequently asked questions