Exploring Different Meditation Styles: From Focused Attention to Open Monitoring

Meditation has been practiced for millennia across cultures, yet the term “meditation” encompasses a surprisingly wide spectrum of techniques. While many newcomers associate meditation with simply “sitting quietly and breathing,” the reality is far richer: practitioners can train attention, cultivate open awareness, repeat sacred sounds, explore the nature of consciousness, or even engage the body in subtle ways. Understanding the distinct styles—particularly the contrast between focused‑attention (FA) and open‑monitoring (OM) approaches—provides a roadmap for anyone seeking a practice that aligns with personal goals, temperament, and lifestyle.

Focused Attention Meditation: Sharpening the Mind

Core Principle

Focused attention meditation (FA) trains the mind to sustain concentration on a single chosen object. The object can be a visual point (e.g., a candle flame), an auditory stimulus (e.g., a gong), a tactile sensation (e.g., the feeling of a prayer bead), or even a mental construct such as a mantra. The essential task is to repeatedly bring wandering thoughts back to that anchor, thereby strengthening the neural circuitry responsible for sustained attention.

Historical Roots

FA techniques appear in early Buddhist texts (e.g., the *Satipatthana Sutta), Hindu yogic manuals (e.g., the Yoga Sutras*), and Taoist meditation treatises. In each tradition, the practice is often presented as a preliminary step that prepares the practitioner for deeper insight or transcendental states.

Neurocognitive Mechanisms

Research using functional magnetic resonance imaging (fMRI) and electroencephalography (EEG) consistently shows that FA engages the dorsal attention network (DAN), particularly the intraparietal sulcus and frontal eye fields. Over weeks of regular practice, these regions exhibit increased functional connectivity and reduced activation latency, reflecting a more efficient allocation of attentional resources.

Practical Steps

1. Select an Anchor – Choose an object that is both neutral and easily perceivable. For beginners, a simple visual cue like a small, steady candle flame works well.
2. Set a Timer – Begin with 5–10 minutes, gradually extending to 30 minutes as concentration stabilizes.
3. Adopt a Comfortable Posture – Sit upright with a straight spine; the posture should be stable enough to prevent fidgeting but relaxed enough to avoid tension.
4. Engage the Anchor – Direct your gaze (if visual) or attention (if auditory/tactile) to the chosen object. When thoughts arise, note them briefly (“thinking,” “planning,” “worry”) and gently return focus.
5. Close the Session – After the timer ends, sit for a minute observing the residual mental state before moving.

Benefits

• Improved Selective Attention – Ability to filter distractions in daily tasks.
• Enhanced Working Memory – Better retention of information during complex activities.
• Stress Regulation – By repeatedly interrupting rumination, the hypothalamic‑pituitary‑adrenal (HPA) axis shows reduced cortisol spikes.

Common Pitfalls

• Over‑Striving – Trying too hard to “stay focused” can create tension, paradoxically increasing mind‑wandering.
• Monotony – Repeating the same anchor for months may lead to boredom; rotating objects (e.g., candle → sound bowl) can refresh the practice.

Open Monitoring Meditation: Embracing the Flow of Experience

Core Principle

Open monitoring meditation (OM) differs fundamentally from FA: rather than fixing attention on a single point, the practitioner cultivates a non‑reactive, panoramic awareness of whatever arises in the present moment—thoughts, emotions, bodily sensations, sounds—without clinging to any one object. The aim is to observe the stream of experience as it flows, fostering a sense of spaciousness and equanimity.

Historical Roots

OM is central to Vipassana (insight) traditions in Theravāda Buddhism, as well as to certain Zen practices (e.g., *shikantaza or “just sitting”). In the Tibetan tradition, a related approach is shamatha combined with vipashyana*, where the practitioner first stabilizes attention (FA) and then expands to open monitoring.

Neurocognitive Mechanisms

OM engages the ventral attention network (VAN), particularly the temporoparietal junction and the anterior insula, which are implicated in detecting salient, unexpected stimuli. Long‑term OM practitioners also show increased activity in the default mode network (DMN) during rest, suggesting a refined ability to observe self‑referential thoughts without becoming entangled.

Practical Steps

1. Set an Intention – Clarify that the session is about “allowing” rather than “controlling.”
2. Adopt a Stable Posture – As with FA, a straight spine supports alertness.
3. Begin with a Brief Anchor – Many teachers recommend a short 1–2 minute FA on the breath or a sound to settle the mind before expanding to OM.
4. Open the Field of Awareness – Let the attention broaden to include all sensations, sounds, and mental events. When a thought arises, note it (“thinking”) and let it pass, returning to the open field rather than a specific object.
5. Maintain Non‑Judgmental Curiosity – Observe each phenomenon as if you were a scientist noting data, not a participant reacting emotionally.
6. Close Gently – After the allotted time, bring the focus back to a single point (e.g., the breath) for a minute before ending.

Benefits

• Greater Emotional Regulation – By observing emotions without immediate reaction, the limbic system’s reactivity diminishes.
• Enhanced Metacognitive Insight – Practitioners develop a clearer view of habitual thought patterns.
• Improved Creativity – The broadened attentional scope facilitates novel associations.

Common Pitfalls

• “Blank Mind” Misconception – Some think OM means “no thoughts.” In reality, thoughts are welcomed as part of the field; the goal is non‑attachment.
• Over‑Scanning – Rapidly jumping from one sensation to another can create a fragmented experience; instead, allow each phenomenon its natural duration.

Mantra‑Based Practices: Harnessing Repetitive Sound

Core Principle

Mantra meditation involves the silent or vocal repetition of a word, phrase, or sound (e.g., “Om,” “Sat Nam,” “Aham”). The mantra serves as both an anchor and a vibrational field that can subtly influence the nervous system. Unlike FA on a visual object, mantra meditation blends auditory and linguistic elements, creating a unique pathway for concentration.

Historical Roots

Mantras are integral to Hindu *japa (repetition) and Buddhist nembutsu* practices. In the Transcendental Meditation (TM) system, a personalized, meaningless sound is assigned to each practitioner, purported to resonate with the individual’s neuro‑physiological profile.

Neurocognitive Mechanisms

Mantra repetition activates auditory cortices and language processing areas (e.g., Broca’s area) while simultaneously engaging the DAN through the rhythmic focus. The repetitive nature can induce a low‑frequency (theta) brainwave state, associated with deep relaxation and heightened suggestibility.

Practical Steps

1. Choose a Mantra – For beginners, a simple syllable like “Om” or a meaningful phrase aligned with personal values works well.
2. Set a Comfortable Rhythm – Decide whether to repeat silently, whisper, or chant aloud; consistency is key.
3. Synchronize with Breath (Optional) – Some practitioners align each mantra utterance with an inhalation or exhalation, creating a gentle coupling of auditory and somatic rhythms.
4. Maintain Soft Gaze or Closed Eyes – The eyes can be gently lowered to reduce visual distractions.
5. Return When Distracted – If thoughts intrude, note them and gently resume mantra repetition without judgment.

Benefits

• Rapid Induction of Calm – The vibratory quality can quickly lower sympathetic arousal.
• Support for Memory Retention – Repetition reinforces neural pathways, making the practice easier over time.
• Cultural and Spiritual Resonance – For many, the mantra carries symbolic meaning that deepens personal commitment.

Common Pitfalls

• Over‑Intellectualization – Analyzing the mantra’s meaning can shift focus away from the experiential aspect.
• Monotony – Switching to a different mantra after several weeks can reinvigorate the practice.

Contemplative Inquiry and Insight Meditation: Investigating the Nature of Experience

Core Principle

Insight meditation (often termed *vipashyana* in Buddhist contexts) uses a structured line of inquiry to examine the impermanent, unsatisfactory, and non‑self nature of phenomena. Rather than merely observing, the practitioner asks pointed questions such as “What is the nature of this feeling?” or “How does this thought arise and dissolve?”

Historical Roots

The *Satipatthana and Mahasatipatthana* suttas outline systematic contemplation of the body, feelings, mind, and mental objects. In the Zen tradition, koan practice—working with paradoxical riddles—serves a similar investigative function.

Neurocognitive Mechanisms

Insight meditation recruits the prefrontal cortex (PFC) for analytical processing while simultaneously engaging the DMN for self‑referential reflection. Over time, the coupling between these networks can become more fluid, allowing for a seamless transition between observation and inquiry.

Practical Steps

1. Stabilize the Mind – Begin with a brief FA or mantra session to settle attention.
2. Select an Object of Inquiry – This could be a recurring emotion (e.g., anxiety), a habitual thought pattern, or a bodily sensation.
3. Pose a Direct Question – Silently ask, “What is the precise quality of this anxiety?”
4. Observe the Answer – Rather than verbalizing, notice the mental and somatic response that arises.
5. Iterate – Continue probing deeper: “Where does this feeling originate?” “How does it change over time?”
6. Release – After a set period, let go of the inquiry and return to open monitoring for a few minutes.

Benefits

• Deconstruction of Automatic Patterns – By exposing the mechanics of mental habits, practitioners can weaken their grip.
• Enhanced Self‑Compassion – Understanding the transient nature of suffering often reduces self‑criticism.
• Improved Decision‑Making – Insight into mental processes leads to clearer, less reactive choices.

Common Pitfalls

• Intellectual Overload – Turning the practice into a purely cerebral exercise can diminish experiential depth.
• Premature Conclusions – Jumping to “answers” before fully observing the phenomenon can truncate the investigative process.

Zen “Just Sitting” (Shikantaza): Non‑Goal‑Oriented Presence

Core Principle

Shikantaza, translated as “just sitting,” is a hallmark of Soto Zen. Unlike FA or OM, it eschews any explicit object, mantra, or inquiry. The practitioner simply sits, allowing thoughts, sensations, and emotions to arise and pass without any attempt to manipulate or label them. The practice embodies a radical acceptance of the present moment as it is.

Historical Roots

Dōgen Zenji (13th century) codified shikantaza in the *Shōbōgenzō*, emphasizing that enlightenment is not a distant goal but the very act of sitting itself.

Neurocognitive Mechanisms

Shikantaza appears to balance activity across the DAN, VAN, and DMN, fostering a state of “integrated awareness.” Functional connectivity studies suggest increased coherence between the anterior cingulate cortex (ACC) and the insula, supporting heightened interoceptive awareness without directed focus.

Practical Steps

1. Adopt a Stable Posture – Use a zafu cushion or chair; keep the spine upright, shoulders relaxed.
2. Set an Intention of Non‑Interference – Remind yourself that the purpose is simply to be present, not to achieve anything.
3. Allow All Phenomena to Appear – When a thought surfaces, notice it, but do not follow it or push it away.
4. Maintain a Soft Gaze – Eyes can be half‑closed, directed toward a spot on the floor, or fully closed—whichever feels most natural.
5. Practice Patience – Sessions may start with a sense of “nothing happening.” Over time, subtle shifts in perception become evident.

Benefits

• Deepened Equanimity – By refusing to categorize experiences, emotional reactivity diminishes.
• Cultivation of “Beginner’s Mind” – The practice encourages openness to each moment, regardless of familiarity.
• Potential for Spontaneous Insight – Without mental effort, insights can arise spontaneously.

Common Pitfalls

• Mistaking Stillness for Inactivity – Some may think they are “doing nothing” and abandon the practice; consistency is essential.
• Hidden Striving – Even the intention “just sit” can become a subtle goal; regular self‑check‑ins help maintain true non‑goal orientation.

Transcendental Meditation (TM): A Structured, Personalized Mantra System

Core Principle

Transcendental Meditation is a trademarked technique that provides each practitioner with a specific, non‑meaningful sound (the “TM mantra”). The mantra is repeated silently, allowing the mind to settle into a state of “restful alertness” where ordinary mental activity temporarily subsides.

Historical Roots

TM was introduced to the West in the 1950s by Maharishi Mahesh Yogi, who claimed the method was derived from ancient Vedic traditions. Unlike many mantra practices, TM is taught in a standardized, fee‑based format with certified instructors.

Neurocognitive Mechanisms

TM has been associated with increased alpha coherence and reduced beta activity, indicating a shift toward relaxed wakefulness. Long‑term practitioners often show heightened activity in the posterior cingulate cortex (PCC), a hub of the DMN, suggesting a deepened capacity for self‑referential processing without stress.

Practical Steps

1. Receive a Personal Mantra – Through a certified TM instructor, obtain a specific sound sequence.
2. Sit Comfortably – Eyes closed, hands resting on the lap.
3. Begin Repetition – Silently repeat the mantra, allowing it to surface naturally without forcing.
4. Allow Thoughts to Pass – If a thought interrupts, simply return to the mantra without judgment.
5. Practice for 20 Minutes, Twice Daily – Consistency is emphasized in TM instruction.

Benefits

• Rapid Stress Reduction – Studies report significant decreases in cortisol after a single 20‑minute session.
• Improved Cardiovascular Markers – Lower blood pressure and heart‑rate variability improvements have been documented.
• Ease of Learning – The technique is designed to be simple enough for beginners to adopt quickly.

Common Pitfalls

• Commercial Barriers – The cost and structured nature may deter some seekers.
• Over‑Reliance on Formal Sessions – TM encourages strict adherence to the taught schedule; flexibility can be limited.

Non‑Dual Awareness (Advaita) Practices: Resting in the Ground of Consciousness

Core Principle

Non‑dual meditation aims to recognize that the observer and the observed are not separate. Rather than focusing on an object or monitoring experience, the practitioner rests in the awareness that underlies all phenomena. The practice often involves a gentle inquiry such as “Who am I?” or “What is aware?” followed by a return to the sense of pure awareness.

Historical Roots

Advaita Vedanta, Kashmir Shaivism, and certain Mahayana schools (e.g., Dzogchen) articulate non‑dual perspectives. Contemporary teachers like Rupert Spira and Francis Lucille have popularized accessible methods for Western audiences.

Neurocognitive Mechanisms

Non‑dual states correlate with heightened activity in the precuneus and posterior cingulate, regions implicated in self‑referential processing, but with reduced activity in the dorsolateral prefrontal cortex, indicating a loosening of conceptual elaboration. Functional connectivity studies suggest a “global workspace” integration, where the sense of self dissolves into a broader field of consciousness.

Practical Steps

1. Settle the Body – Adopt a relaxed posture; allow the breath to settle naturally.
2. Introduce a Simple Inquiry – Silently ask, “What is aware of this thought?”
3. Rest in the Answer – Rather than formulating a verbal response, simply notice the feeling of awareness itself.
4. Let Appearances Come and Go – Visual images, sounds, or sensations may arise; observe them as fleeting expressions within the same awareness.
5. Return to the Ground – Whenever you become caught up in an object, gently redirect attention back to the sense of “knowing.”

Benefits

• Profound Sense of Unity – Many report a lasting feeling of interconnectedness.
• Reduced Ego‑Driven Reactivity – With the self‑concept loosened, emotional triggers lose potency.
• Potential for Lasting Psychological Resilience – The perspective shift can reframe life challenges as transient experiences within a stable awareness.

Common Pitfalls

• Intellectualization – Over‑analyzing the inquiry can prevent the experiential “resting” in awareness.
• Expecting Immediate Enlightenment – Non‑dual practice is a gradual unfolding; patience is essential.

Choosing a Style That Resonates

1. Assess Your Goal –
• *Improving concentration*: Focused Attention or Mantra.
• *Cultivating emotional balance*: Open Monitoring or Insight.
• *Exploring deeper philosophical questions*: Non‑Dual or Zen Shikantaza.

2. Consider Your Personality –
• *Analytical thinkers* may gravitate toward Insight or Non‑Dual inquiry.
• *Sensory‑oriented individuals* might enjoy sound‑based Mantra or OM with auditory focus.

3. Trial Periods – Commit to a single style for 3–4 weeks, tracking subjective changes (e.g., mood, focus, sleep).

4. Hybrid Approaches – Many seasoned meditators blend FA (10 minutes) with OM (20 minutes) to reap complementary benefits.

5. Seek Guidance When Needed – While self‑directed practice is viable, occasional instruction from a qualified teacher can correct subtle misalignments.

Common Challenges and How to Navigate Them

Integrating Multiple Styles for a Balanced Practice

A well‑rounded meditation routine can harness the strengths of each approach:

1. Warm‑Up (5 min) – Brief FA on a visual anchor to settle the mind.
2. Core Practice (15 min) – Choose either OM or Insight, depending on the day’s intention.
3. Cool‑Down (5 min) – Mantra repetition or a short non‑dual inquiry to anchor the experience.

This sequence mirrors the classic yogic model of *pratyahara (withdrawal of senses) → dharana (concentration) → dhyana* (uninterrupted flow), providing a comprehensive mental workout.

Closing Reflections

Meditation is not a monolithic activity but a diverse toolbox. Focused Attention sharpens the mind like a finely honed blade; Open Monitoring expands awareness like a panoramic window; Mantra practices introduce a resonant vibration that steadies the nervous system; Insight and non‑dual inquiries peel back layers of habitual perception; Zen’s “just sitting” invites a radical acceptance of the present moment. By exploring these styles, recognizing their unique mechanisms, and experimenting with combinations, practitioners can craft a personalized path that supports mental health, emotional resilience, and a deeper sense of connection to the unfolding flow of life.