Vipassana: Insight meditation
This is a good start, very simple, open, and to the public. It comes from the Theravadan Buddhist tradition. My wife is Thai and a good meditator. She uses this method and lives by the 5 precepts: Do not kill, Do not steal, do not committ adultery, do not use harsh words on others, and do not use intoxicants.
If you like meditation, we believe the link here: Vipassana is a simple non-religious practice to observe breathing and calm the mind as best choice for true beginners. Sometimes called mindfulness meditation, because it uses 1. mindfulness, 2. calm, and 3. mindfulness of breathing, to 4. allow the mind to observe the changes in body and mind thus creating insight into your true nature of reality.
Zen Buddhism (Rinzai School)
A local temple during college in Richmond Virginia: Ekoji Zen center and Aquarian book store where they practiced Rinzai Zen. 20 minutes of still quiet sitting (Zazen) 15 minutes of Zen walking, another round of 20 minutes sitting, followed by sutra reading. Simplicity at its best and a very good stabalizing practice.
Tibetan meditation: Bon Dzogchen
As for Tibetan meditation, my teacher Tenzin Wangyal Rinpoche is recommended. He is a former monk with Geshe degree. Tenzin is of the Bon Dzogchen Tibetan tradition and has a “Getting Started” program with some free instruction videos and guided meditation practices here: https://ligmincha.org/getting-started/
Tibetan buddhism encompasses the introduction to bodhisattva vows, empowerments, and transmission of various practices of mahayana yidams, vajrayana tantras, and dzogchen aka “The Great Perfection”.
Here is a sample of some of my Tibetan teachers and things I’ve been taught. I’m not currently a teacher of this, but am working on the teacher program with Tenzin Wangyal Rinpoche, you’d have to go to them or their organization. Thank you.
Basic Lesson: 9 breathings of Purification from Tenzin Wangyal Rinpoche. Clear the upper Respiratory system at nostrils.
Sit in the 5 point posture: 1. legs crossed to close off energy to keep it inside, left leg on right leg, guides prana into secret chakra 2. Hands on lap in equalize posture, left hand on right, thumbs touch the base of ring finger to close body to outside spirits.helps guide prana in naval chakra. 3. chest open, for circulation of breath and blood, helps open heart chakra. 4. Spine straight to assist the 3 channels, 5. Chin slightly tucked to assist in conquering thoughts. You have to be still in this posture and find calm abiding within.
Alternate nostril breathing: it opens the nose, the first passageway to the lungs. Buddhist Nine breathing’s of purification- is also known as Pranayama in various yoga circles, many of its uses are to balance the humors (phlegm, bile,and wind) of the body in India’s Ayurvedic medicine. Brings benefits of balancing both hemispheres of the brain, yin (lunar) and yang(solar) energies of the body, helps to develop a sense of centering and grounding.
To balance the channels- the method of “alternate nostril breathing” is applied. You inhale through left nostril, close left nostril and exhale out the right nostril (exhale anger emotions, pains, and conflicts) cleansing the white channel. Repeat 3 times. Then reverse: inhale through the right nostril, close the right nostril and then exhale out the left nostril (exhale attachments, anxiety emotions, pains, and conflicts) cleaning the red left channel. Do this 3 times. This should be done 3 times for each left and right nostril. It will clear out negative energies in the channels, stale air and toxins from the lungs and channels. The central channel is cleanse by breathing through both nostril cleansing the central blue channel, imagine from the two side channels into the central channel and out the top of head (exhale ignorance, doubt, self doubt emotions, pain, and conflicts). Do this 3 times. You can add the visualization of dark colored smoke leaving the Brahma’s aperture at the top of the skull making the central channel a pure blue color.
Tenzin teaching the 5 Tsa Lung Trul Khor: (Wind and Channel yoga)