The Three Styles of Meditation

Meditation is a superpower for those who know how to use it:

→ Refocus your mind in times of stress or uncertainty

→ Find new inspiration and creativity when problem-solving

→ Sleep at night (this comes from practicing letting go).

However,

If you are going to take time to learn, and if you are going to make time to practice…

I want to offer you a complete and holistic guide.

Context

Most people confuse meditation with attention training.

They don't know the more advanced training of meditation traditions.

As a result:

→ They miss out on cultivating their mind to be kinder, more compassionate, and more joyful. 

→ They also miss out on meditations that help to develop wisdom and self-knowledge.

But there is a way to train your mind holistically.

By getting to know all three styles of meditation, you can choose which training is the most beneficial for you.

These three styles of meditation will help you understand which meditation will train what part of your mind:

The Three Meditation Styles

A) AWARENESS

This style of meditation trains your quality of attention, your awareness of this attention, and where it takes place.

Results:

→ Increased awareness,  

→ Awareness of your awareness (meta-awareness)

→ Body intelligence (interoception).

How to train:

- Body Scan

- Focus Exercises (on breath, body part, senses, etc.)

- Open Awareness

B) CULTIVATION

This style of meditation trains your ability to connect with yourself and others.

Results:

→Increased empathy

→Compassion 

→Ability to regulate your emotions.

How to train:

- Kindness Meditations (training kindness, compassion, joy, equanimity)

- Chakra Meditation 

- Tonglen Meditation

C) SELF-REFLECTION

This style of meditation trains your capacity to understand how to make sense of your and other people's perceptions of mind.

Results:

→Increased self-understanding (meta-cognition)

→Understanding of others (theory of mind) 

→Ability to take different perspectives.

How to train:

- Koan Meditation 

- Self-Enquiry Meditation

- Contemplation Meditation

Application

Very few people train their minds holistically.

While you may already train in one style of meditation, you may miss out on other vital techniques.

I suggest that you alternate your meditation practice through these three styles to train your mind holistically.

By understanding the science and the art of meditation, you can use your mind’s unique capacity to change (for the better).

Summary

“Meditation is the only intentional, systematic human activity which at bottom is about not trying to improve yourself or get anywhere else, but simply to realize where you already are.”

-Jon Kabat-Zinn, Ph.D.

Experiment with what you’ve learned here, and let me know how you go.

I love supporting leaders (like you) to become their most ‘resourced’ and ‘creative’ selves.

If this resonates with you, please pass it on.

I’ll see you next week,

Nikolas Konstantin

P.S. Want more…

The Yearly Reflection Space for Leaders: The Wise Leadership Retreat

I've opened applications for my 2024 "Wise Leadership Retreat.“ It will take place 28. May - 02. June this year.

What you can expect:

1. Opening workshop on Wise Leadership to gain clarity on your values and goals.

2. Three days of silent meditation training to radically enhance creativity and skills of awareness.

3. Nourishing meals, sauna, and beautiful surrounding lake and nature.

4. Connecting with like-minded leaders facing similar challenges.

5. Closing workshop to harvest new skills and insights for lasting growth.

You could be eligible if you:

• 5 + years of leadership experience

• have an ongoing reflection practice (coaching, therapy)

• have a meditation practice

If you think you are eligible, apply here

Training the Theory and Art of Meditation: A Beautiful Mind Course

You asked me if I could pack the meditations and lessons of my retreat into a portable format.

Here is my clumsy attempt at distilling the feeling, models, and mental training into something that could work for the online world.

If you want to train your mind but also want to understand the theory from science and meditation traditions, this one is for you:

So far, I have included The Guide to the 3 Styles of Meditation E-Book, 4 hours of theory, 10 + Meditations & Retreat Mode (create your own silent retreat with my retreat recordings). Join and let me know what to record next.

The Best of Management and Leadership: Founder Playbooks

As a founder coach, I scan the best of leadership literature, Harvard Business Review, and mindfulness so you can focus on what matters most—building a thriving organization.

Some of that theory makes it into my library, featuring the best management and leadership theory. So far, I have made those "Founder Playbooks" only accessible to my coachees. Join the club and tell me what I should write about next.