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The most common Buddhist meditation method is the watching of the breath, but there are several others that the Buddha taught. Firstly, an alternative meditation technique can sometimes suite a person better than the breath meditation. Secondly, if we find ourselves struggling with our regular meditation method then a different technique may be more suitable in the short or long term.
Knee, leg or neck pain might make a sitting posture unsuitable. Considerations like stress or tiredness can drastically impact our meditations. Instead of skipping meditation for the day or struggling with it, an alternate technique may be the solution.
So let us look at the list.

ANAPANASATI (Breath meditation)
All too often when we learn how to meditate, we are simply told to “watch the breath” and when stories come up, to let them go and return to the breath.
The Buddha set out how to use the breath in meditation in the Anapanasati Sutta. It contains 16 steps but unless one is a professional meditator (i.e. monk or nun) then steps 1 to 7 are all that concern us. The steps take us through the long breath, the short breath, breath in the entire body, calming the body and then the good stuff of joy, happiness and equanimity. It is much more than “watching the breath” as it gives a sign-posted path on how to progress.
There are many e-books on it with one of the best being:
• Breathing Like a Buddha by Ajahn Sucitto (available in Lotus Library)

WALKING MEDITATION
Although often considered the little brother to sitting meditations, it is a vital part of most serious meditators’ repertoire. It is unhealthy to continuously do sitting meditation so the usual instruction is to do an hour of sitting and then an hour of walking. This helps prevent sloth and torpor and enhances our mindfulness so that we go back to the cushion refreshed.
Specific instructions on how to do walking meditation do not exist in the suttas so there is a bit of variety in instructions that we are given. Best is to trial different ones and practice the one that appeals most.
The Buddha did tell us that walking meditation was good for five reasons:
1. Improves endurance
2. Improves striving in meditation practice
3. Protects from illness
4. Assists digestion
5. Improves mindfulness!!!
Restlessness is more easily overcome with walking meditation. When I started a daily practice, my sitting meditation was very restless. It was only by doing walking meditation for over 10 years that I maintained my practice.
e-Books on walking meditation in Lotus Library include:
• Walking Meditation by Nyanadhammo (compiler)
• Walking With Awareness by Luang Por Liem
• A Guide to Walking Meditation by Thich Nhat Hanh
• The Benefits of Walking Meditation by Sayadaw U Silananda

MANTRA MEDITATION
This is a simpler form of meditation that only takes in the concentration side of the coin and lacks the mindfulness aspect on the flip side. Often the mantra used is the word “Budho” or something like the famous Sanskrit chant “Om mani padme hum”.
A good reference book is:
• Seeking Budho by Ajahn Anan Akincano (available in Lotus Library of course)

STANDING MEDITATION
Not a bad way to initiate sitting or walking meditation. The act of standing still is symbolically a form of intentional balance and stability. As such it can be used for a few minutes at the start of a sitting or walking meditation to ground us and send ourselves the signal that our serious meditation is about to start.
It can also be used as a respite from sitting meditation to relieve bodily discomfort.
Often, our walking meditation takes us back and forth along a path. It can be useful to do a short standing meditation at each end of the path. This gives some variety to the meditation and thus protects us from boredom setting in with the resultant story-lines.
Standing is not recommended though for extended lengths of time as standing still for long periods is not good for the body.
The focus while standing is to be mindful of the pressure of your weight on the feet.
A good reference (available again in the Lotus Library) is:
• On Your Own Two Feet by Ajahn Sucitto

LYING DOWN MEDITATION
Not a recommended meditation as there is always the chance of drifting off to sleep. It still can be useful for those of us with back problems or those who find themselves confined to a bed. We do have to be careful of sloth and torpor though.
The focus here does not have to be the pressure of the body on the floor/bed as we can use it as our posture to do breathing or mantra meditation.

METTA MEDITATION
The word Metta is a Pali word meaning loving-kindness. In this meditation practice we send thoughts of metta to various individuals or groups.
This is done by repeating set phrases like:
May XYZ be safe. May they be well. May they be peaceful.
If done over a period of time it can have a softening effect on the mind.
Some Lotus Library reference books include:
• Meditation on Loving-Kindness by Venerable Sujiva
• Metta by Sayadaw U Indaka
• Metta Bhavana by Jeff Oliver

COLOUR KASINA MEDITATION
Here we have something like a circular, coloured piece of cardboard and focus on it. A bonus is we get to choose our favourite colour, although red and white are the favoured colours. Then we close our eyes and imagine seeing the colour in our mind’s eye. Luckily, there will always be a ghost view of the colour to start with.
The practice is to try to go from a coloured dot to a larger view. When deeper meditation levels are reached, feelings of joy and equanimity are experienced and then instead of being mindful of the colour, we are mindful of the joy or equanimity.
Reference books in Lotus Library are:
• Colour Kasina Meditation by Bhikkhu Thitapunna
• Kasina Meditation by Bhikkhu Thitanana
• Light of Wisdom by Pa Auk Tawya Sayadaw (chapter 4)

FIRE KASINA MEDITATION
Here is a form of Kasina that focuses on a candle flame. This meditation style can lead to very deep concentration levels and these have been touted by some to lead to supernormal powers.
Below is a reference book that deals with the two authors’ experiences on a fire kasina retreat.
• The Fire Kasina by Shannon Stein and Daniel Ingram
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Later Meditation Additions that were not taught by the Buddha include Nada Meditation and a cheeky little number called Bus Meditation.

NADA MEDITATION
This is a form of meditation re-invented by the famous Theravada monk, Ajahn Sumedho. Apparently, nada yoga has existed for centuries so it is a RE-invention for a Buddhist audience.
It is a meditation on the Inner Sound, which is a high-pitched ringing tone. I personally find it easy to practice as am a sufferer of tinnitus. When a story comes up during meditation, I often switch to my tinnitus and then equate the two as the same. Both are meaningless and both are useless. The only differing features of stories is that they have Words and Emotions.
From discussions with monastics, it seems one will either like this meditation or find it fruitless. Give it a go?
A good reference book is:
• Inner Listening by Ajahn Amaro

BUS MEDITATION (Train too)
I know I am putting myself in with very illustrious company but here goes with my invention.
Firstly, a little history of how I stumbled on it. I often visited my sister who lived about 1000 km away and one year I decided to take a bus instead of driving. The bus left at 3pm and arrived at 4am which concerned me. However, being arrogant and intrepid I surmised that if I could not sleep on the bus then I could do breath meditation. Was I wrong! The bus roared along through the night (as there were no traffic police) and screamed around corners. There was no sleeping or meditation.
This perplexed me and I pondered a solution over the following months. Then I decided that all I needed for meditation was a focus. In the bus trip my body was being tossed from left to right and up and down when a bump was hit. I had my focus – the movement of my head.
So, one sits and as much as possible relaxes the body with special attention to the neck muscles. Then one closes the eyes and is mindful of how the head moves. The movement of the head is the meditation focus.
It might not be as amusing as watching cat videos on a phone but it is more productive and more relaxing.
Would mention that this method can be used on trains too. Would not recommend it for car voyages though as the relaxed muscles could possibly lead to whip-lash if there was a car accident.

You have made it to the end. Well done! Hope you enjoyed the blog and that it inspired you to explore other meditation methods.
B@Ease
Terry
(January 2025)

Preface
It is said that Buddhists are a gloomy lot because our doctrine revolves around dealing with suffering.
This article illustrates that Buddhists fully appreciate mirth and joy.

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A Zen master told me, “Do the opposite of what I tell you.” So I didn’t.

Says the Master to his pupil: “Do you understand that you don’t really exist?”
Upon which the pupil replies: “To whom are you telling that?”

The Buddha saw one of his followers meditating under a tree at the edge of the Ganges River. Upon inquiring why he was meditating, his follower stated he was attempting to become so enlightened he could cross the river unaided. Buddha gave him a few pennies and said: “Why don’t you seek passage with that boatman. It is much easier.”

Someone sent the Buddha a gift box tied with a ribbon. Buddha opened it to find it empty. “Aha!”, he said, “Just what I wanted. Nothing!”

A Western Buddhist woman was in India, studying with her teacher. She was riding with another woman friend in a rickshaw, when they were attacked by a man on the street. In the end, the attacker only succeeded in frightening the women, but the Buddhist woman was quite upset by the event and told her teacher. She asked him what she should have done: “What would have been the appropriate, Buddhist response?” The teacher said very simply, “You should have very mindfully and with great compassion whacked the attacker over the head with your umbrella.”

Q. What did one Zen practitioner give to another for their birthday?
A. Nothing.

What did the Buddhist say to the pizza chef?
Make me one with everything. The pizza chef prepares it and gives it to the monk.
The monk pays him and asks for the change.
The pizza vendor says: “Change comes from within.”

How many Zen Buddhists does it take to screw in a light bulb? There is no light bulb.

Q: What happens when a Buddhist becomes totally absorbed with the computer he is working with?
A: He enters Nerdvana.

Why did the Buddhist coroner get fired?
He kept marking the cause of death as “birth.”

A Buddhist phones the monastery and asks the monk, “Can you come to do a blessing for my new house?”
The monk replies “Sorry, I’m busy.”
“What are you doing? Can I help?”
“I’m doing nothing.” replied the monk. “Doing nothing is a monk’s core business and you can’t help me with that.”
So the next day the Buddhist phones again, “Can you please come to my house for a blessing?”
“Sorry,” said the monk, “I’m busy.”
“What are you doing?”
“I’m doing nothing,” replied the monk.
“But that was what you were doing yesterday!” said the Buddhist.
“Correct”, replied the monk, “I’m not finished yet!”

A Zen student asked his master: “Is it okay to use email?” “Yes”, replied the master, “but with no attachments.”

Q: How many Zen Buddhists does it take to change a light bulb?
A: Three: one to change it, one to not-change it and one to both change and not-change it.

A student is on one side of a raging river. There are no bridges. He has no boat. He shouts out to the master on the opposite bank. “How do I get to the other side?”
The master shouts back: “You are on the other side.”

Q: Why don’t Buddhists vacuum in the corners?
A: Because they have no attachments.

So, I hear reincarnation is making a comeback.

Q: Why are politicians proof of reincarnation?
A: You just can’t get that screwed up in one lifetime.

Q. What did the Buddhist tell the door-to-door salesperson who came to his home selling vacuum cleaners?
A. Too many attachments!

Q: Did you hear about the new low-fat religion?
A: “I Can’t Believe It’s Not Buddha”

Q. What did the sign in the monastery searching for new monks say?
A. Inquire within!

The Master: I’ve never met someone so thoughtless in my life. Keep up the good work. The disciple: Thank you Master I didn’t believe in reincarnation the last time, either.

My karma ran over my dogma.

Two men meet on the street. One asks the other: “Hi, how are you?”
The other ones replies: “I’m fine, thanks.”
“And how’s your son? Is he still unemployed?”
“Yes, he is. But he is meditating now.”
“Meditating? What’s that?”
“I don’t know. But it’s better than sitting around and doing nothing!”

What did one Buddhist Master give to the child for his birthday? Nothing wrapped in Emptiness. How did the birthday child respond? You are thoughtless for giving me this meaningless gift. To which the Buddhist Master replied, “Thank you.”

One Zen student said, “My teacher is the best. He can go days without eating.”
The second said, “My teacher has so much self control, he can go days without sleep.” The third said, “My teacher is so wise that he eats when he’s hungry and sleeps when he’s tired.”

A man joins a Tibetan monastery. He takes a vow of silence but is allowed 2 words a year.
After a rough year of doing 14 hour days in the field, eating rice, sleeping on a wooden bed and only having one thin blanket, the man goes to the head monk and says
“More blankets”
Another year passes and he visits the head monk and says
“More food”
A year later the man finds he is drained by the long work days, so he calls on the head monk and uses his two words to say
“I’m leaving”
The head monk says
“Good! You’ve done nothing but complain since you got here.”

A Catholic priest, a Jewish rabi and a Buddhist monk walk into a bar. The barman looks up and says “What the heck! Is this a joke?”

A Buddhist nun is meditating under a tree in the corner of a paddock. “Oom, oom, oom….”
Just over the fence are two cows. One cow turns to the other and says
“She has got it back to front.”

A monk sees that his fellow monk has a big smile so he asks
“Why are you so happy?”
The monk replies
“I have no idea.”

Don’t make the same mistakes twice. Say NO to reincarnation!

Hope you have enjoyed the jokes. Keep smiling!

We have all been shocked by the events in Ukraine. Firstly shock that the peace of Europe has been broken by a large scale invasion. Next disbelief at the brutality of the offensive and lastly abhorrence at the scale of war crimes.

The initial shock and fear quickly can turn to anger in us and a lot of us have felt this over the sad weeks as the war progressed.

So what can we learn from this sad addition to this inhuman history?

Firstly, we must remember that anything that upsets us, challenges us, is a teacher that has been sent to us. The lesson is nothing to do with war or human nature, instead it is an opportunity to monitor how we react. Let us examine some of these.

Fear

A primordial reaction. And for most of us an irrational reaction as we are likely to be hundreds or more likely, thousands of kilometres away from the danger.

This fear has no basis in reality. It is an example of annata “in spades”. There is no physical danger we are in yet with a total lack of reality we feel this fear. We let a storyline start and then immerse ourselves in it and let it run. It runs till we become emotionally exhausted with it or even worse, start a new and different storyline.

Anger

Especially men go down this rabbit hole. Males find fear quite uncomfortable and with so much testosterone in their systems, it is easy to transform fear into anger. Although anger is more corrosive, it seems a more comfortable weight to bear.

Again there is no reality here. Who are we angry with?

– The War: we cannot be angry at a noun

– Putin: we are unlikely to meet him in the local pub so cannot punch him on the nose

– The Russian People: they too are victims as they have had their government taken over by murderous thugs and they suffer whenever they protest

We need to check into reality. To examine our mental state. And ask ourselves

“Am I creating dukkha (suffering) for myself?”

When we realise that we are poisoning our minds and ruining our day, then we can let it go. Just letting it go is not enough though as it can easily sneak back into our thoughts. After letting go of anger we have to make sure our minds are directed onto something. This can be sending metta to the suffering people of Ukraine or as simple as getting busy by washing up the breakfast dishes.

How can we find a way to be at ease with this evil in the world?

It is simple but it is not easy.

If possible, we have to step back and take a big-picture view of life. History is overflowing with wars, many even more barbaric and larger in scale. It is as the Buddha told us – life is full of suffering.

There is always a war going on somewhere on the planet. This one seems much worse as it is larger and reported more vehemently.

Before this war started there were terrorist insurgencies and ethnic violence in 14 countries in Africa and 5 in South Asia. The dead from these places were just as dead as the Ukrainian dead.

We have to keep some perspective. The suffering we experience from this war is due to our exposure to the media frenzy. And our inability to stop following the war constantly.

So as Buddhists, what is a “good” way to react to this war?

Firstly, we can reduce the suffering we are inflicting on ourselves. Watch the news less. Meditate more. Send metta to the Ukrainians. Keep busy and minimise those destructive storylines.

Secondly, show kindness. We feel helpless BUT we are not. Donate to a worthy charity like the Ukrainian Red Cross and do something to reduce the suffering.

Terry Redmond