Meditation has been a core practice in Nepali spiritual traditions for centuries. Nepal, being home to both Buddhist and Hindu practices, offers a rich heritage of meditation techniques aimed at attaining mindfulness, selfawareness, and inner peace. Monks in Nepal, particularly in Buddhist monasteries, have spent years mastering the art of meditation to achieve spiritual enlightenment and tranquility. For anyone seeking to cultivate inner calm, learning to meditate like a Nepali monk can be a profound experience.

This guide will take you through the steps, techniques, and spiritual wisdom necessary to meditate like a Nepali monk, helping you connect with deeper levels of mindfulness and awareness. We will explore different meditation styles, the importance of discipline, and how you can incorporate these practices into your daily life.

1. Understanding the Purpose of Meditation in Nepali Traditions

Before beginning your journey to meditate like a Nepali monk, it’s important to understand why meditation holds such a significant place in Nepali spiritual traditions. Monks see meditation as a pathway to enlightenment, inner peace, and liberation from the suffering caused by attachment and desires.

Meditation as a Path to Enlightenment

In Buddhism, which is widely practiced in Nepal, meditation is seen as a means to reach enlightenment—an ultimate state of freedom from suffering and ignorance. Nepali monks follow the teachings of the Buddha, who achieved enlightenment through deep meditation.

They believe that meditation helps to cultivate wisdom, compassion, and mindfulness, allowing individuals to understand the nature of reality and attain liberation from the cycle of birth, death, and rebirth (samsara).

Hindu monks in Nepal also practice meditation, but their focus is often on attaining a deep connection with the divine, reaching higher states of consciousness, and merging with the ultimate reality known as Brahman. The purpose of meditation in both traditions is to quiet the mind, transcend the ego, and cultivate a deeper sense of spiritual awareness.

The Role of Mindfulness

Mindfulness, the practice of being fully present in each moment, is central to Nepali monastic meditation. Through mindfulness, monks learn to observe their thoughts, emotions, and sensations without attachment or judgment.

This practice allows them to detach from the constant fluctuations of the mind and develop a calm and peaceful state of being. Mindfulness is not just about sitting in silence; it is a way of living, where every action and thought is done with full awareness.

By understanding the spiritual purpose of meditation, you will be better prepared to approach the practice with the right mindset and dedication.

2. Preparing Mentally and Physically for Meditation

Before beginning any meditation practice, it’s essential to prepare both your mind and body. Nepali monks emphasize the importance of creating a conducive environment for meditation, as well as preparing mentally for the stillness and introspection that meditation requires.

Creating a Peaceful Environment

Nepali monasteries are often located in serene, natural settings, such as the Himalayan mountains or quiet villages, where monks can meditate without distractions. While you may not have access to such remote locations, you can still create a peaceful environment in your own home.

Choose a quiet space where you won’t be disturbed, and try to meditate at the same time each day to establish a routine. You can enhance the ambiance by lighting incense, using candles, or playing gentle meditation music to create a calming atmosphere.

A simple, clean, and clutterfree space will help you focus better and enter a meditative state more easily.

Sitting Posture and Comfort

Monks in Nepal traditionally sit in the lotus position or crosslegged on the floor when meditating. This posture, known as padmasana, promotes stability and focus while keeping the spine straight. If sitting crosslegged is uncomfortable for you, you can use a cushion or meditation bench to support your posture. The key is to find a position where you can sit comfortably for an extended period without too much strain on your body.

While posture is important, comfort is equally essential. Being in a relaxed state allows the mind to settle, so avoid pushing your body into a position that causes pain or discomfort. The goal is to remain still and focused throughout the meditation.

Mental Preparation

Mental preparation is just as important as physical preparation. Monks begin their meditation sessions by calming their minds and setting an intention for their practice. You can do the same by taking a few deep breaths and letting go of any distractions or worries. Bring your awareness to the present moment and remind yourself of the purpose of your meditation—whether it’s to develop mindfulness, compassion, or inner peace.

By preparing your mind, body, and environment, you’ll set a strong foundation for a meaningful meditation practice.

3. Mastering Breathing Techniques: The Foundation of Meditation

Breathing plays a central role in meditation, especially in Nepali monastic traditions. Nepali monks use specific breathing techniques to anchor their minds and focus their attention. Mastering these techniques can help you develop concentration and cultivate a calm, peaceful state of mind.

Focused Breathing (Anapanasati)

One of the most common meditation techniques used by Nepali monks is Anapanasati, or focused breathing. This practice involves bringing your attention to the breath as it flows in and out of the body. By focusing on the breath, you train your mind to stay present and observe sensations without distraction. Anapanasati is often considered the foundation of meditation, as it helps to still the mind and develop mindfulness.

To practice Anapanasati, begin by sitting comfortably with your eyes closed. Inhale deeply through your nose, and exhale slowly. Focus your attention on the sensation of the breath moving through your nostrils or the rise and fall of your chest and abdomen. Whenever your mind wanders, gently bring your attention back to the breath without judgment. The goal is not to control the breath but to observe it naturally.

The Power of Deep Breathing

In addition to focused breathing, Nepali monks also use deep breathing techniques to calm the mind and relax the body. Deep breathing activates the parasympathetic nervous system, which promotes relaxation and reduces stress. You can practice deep breathing by inhaling slowly and deeply through the nose, allowing your abdomen to expand, and then exhaling fully through the mouth.

Deep breathing can be especially helpful at the beginning of a meditation session to settle the mind and body before moving into a more focused practice.

Counting the Breath

Another technique that is often used by monks is counting the breath. This practice involves counting each inhalation and exhalation as a way to maintain focus. For example, you can count “one” as you inhale and “two” as you exhale, continuing up to ten and then starting over. Counting helps to prevent the mind from wandering and keeps you anchored in the present moment.

By mastering these breathing techniques, you’ll be able to build a solid foundation for your meditation practice, just as Nepali monks do.

4. Practicing Mindfulness Meditation

Mindfulness meditation is a key practice for Nepali monks. The goal of mindfulness is to become fully aware of the present moment without attachment or judgment. Through mindfulness, monks learn to observe their thoughts, emotions, and sensations without getting caught up in them. This practice cultivates a sense of peace, clarity, and acceptance.

Observing Thoughts Without Attachment

One of the main principles of mindfulness meditation is to observe your thoughts without becoming attached to them. In everyday life, we often get lost in our thoughts, reacting emotionally to each one. Nepali monks train their minds to watch thoughts come and go like clouds passing through the sky. They do not judge or cling to these thoughts but simply observe them with curiosity and detachment.

To practice this, sit comfortably and bring your awareness to your breath. When a thought arises, acknowledge it without judgment and gently return your focus to the breath. Over time, you’ll notice that thoughts have less power over you, and your mind becomes more peaceful.

Body Scan Meditation

Body scan meditation is another form of mindfulness meditation practiced by Nepali monks. This technique involves bringing attention to different parts of the body, one by one, and observing any sensations that arise. The purpose of this practice is to develop a deeper awareness of the body and its connection to the mind.

To practice a body scan, start by sitting or lying down in a comfortable position. Begin by focusing on your toes, noticing any sensations, tension, or relaxation in that area. Slowly move your attention up through your feet, legs, abdomen, chest, arms, and head, observing each part of the body without judgment. This practice helps you become more attuned to your physical state and promotes relaxation and mindfulness.

Mindful Walking

Monks often incorporate mindful walking into their meditation practice, especially during long meditation retreats. Mindful walking is a form of meditation where each step is taken with full awareness. As you walk, pay attention to the movement of your feet, the sensation of the ground beneath you, and the rhythm of your breath. Walking slowly and mindfully allows you to experience the present moment more fully and can be a refreshing complement to sitting meditation.

By practicing mindfulness meditation, you’ll develop a greater sense of awareness and presence, allowing you to experience life with more clarity and peace.

Cultivating Compassion for Yourself

To practice Metta Bhavana, sit comfortably and take a few deep breaths to relax your mind and body. Begin by focusing on yourself and silently repeating phrases that cultivate kindness, such as:

May I be happy.
May I be healthy.
May I be free from suffering.
May I live with ease.

As you repeat these phrases, try to genuinely feel a sense of love and compassion for yourself. If feelings of selfcriticism or doubt arise, acknowledge them without judgment and gently return to your compassionate intention. This practice allows you to let go of negative selfperceptions and replace them with selflove.

Extending Compassion to Others

Once you have cultivated compassion for yourself, the next step is to extend that compassion to others. In Nepali monastic practice, monks gradually expand their focus to include loved ones, acquaintances, and eventually all living beings. This expansion of compassion helps to break down feelings of isolation and foster a sense of interconnectedness with the world.

To practice this, bring to mind a loved one, such as a family member or friend, and silently repeat similar compassionate phrases:

May they be happy.
May they be healthy.
May they be free from suffering.
May they live with ease.

As you practice, try to visualize sending love and kindness to that person. Over time, you can expand this practice to include people you have neutral feelings toward, as well as people you may have conflicts with. Finally, extend compassion to all beings, wishing happiness and peace for everyone.

The Benefits of Compassion Meditation

Compassion meditation is deeply transformative. It helps dissolve feelings of anger, resentment, and isolation, replacing them with a sense of love, connection, and empathy. Nepali monks believe that by cultivating compassion, you not only bring peace to your own heart but also contribute to the wellbeing of others.

By practicing compassion meditation regularly, you can develop a heart full of love and kindness, which is essential for spiritual growth and inner peace.

6. Practicing Vipassana Meditation

Vipassana, or insight meditation, is one of the most profound forms of meditation practiced by Nepali monks. The word Vipassana means seeing things as they really are, and this practice is focused on developing deep insight into the nature of reality. Vipassana meditation helps monks gain clarity and understanding of the impermanent, unsatisfactory, and selfless nature of existence.

Observing Reality with Clarity

In Vipassana meditation, the goal is to observe your thoughts, emotions, sensations, and mental states without attachment or aversion. This practice helps you gain insight into the true nature of these experiences, revealing the impermanence and transitory nature of all phenomena. Nepali monks use Vipassana to explore the deeper layers of the mind and to understand the causes of suffering.

To practice Vipassana, begin by sitting in a comfortable position and focusing on your breath. Once your mind has settled, start observing the sensations in your body, such as warmth, tingling, or pressure. Next, bring your awareness to your thoughts and emotions, watching them arise and pass without trying to control or change them.

As you continue practicing Vipassana, you may begin to notice the impermanent nature of everything. Thoughts and sensations come and go, revealing the transient nature of reality. This insight can help you let go of attachments and develop a more peaceful, liberated state of mind.

The Practice of NonReactivity

A key aspect of Vipassana meditation is nonreactivity. Monks train themselves to observe their experiences without reacting to them with desire, aversion, or attachment. By observing thoughts and sensations without reacting, they learn to break the cycle of craving and clinging that causes suffering.

For example, if you experience discomfort during meditation, instead of reacting with frustration or the desire to change your position, simply observe the discomfort as it is. Acknowledge it without judgment, and watch as it eventually fades away. This practice of nonreactivity helps monks develop equanimity, the ability to remain calm and balanced in the face of all experiences.

Developing Wisdom and Insight

Through regular practice, Vipassana meditation leads to the development of wisdom and insight. Nepali monks believe that this deep understanding of reality is essential for overcoming ignorance and achieving enlightenment. By seeing the true nature of existence, you can let go of attachments, desires, and fears, leading to a more peaceful and liberated state of being.

Practicing Vipassana meditation requires patience and dedication, but it can be one of the most transformative experiences on the spiritual path.

7. The Importance of Discipline and Consistency in Meditation

For Nepali monks, meditation is not a casual activity but a disciplined and consistent practice that requires dedication and perseverance. Meditation is integrated into their daily routine, and they view it as essential to their spiritual development. If you want to meditate like a Nepali monk, cultivating discipline and consistency in your practice is crucial.

Establishing a Regular Meditation Routine

Monks in Nepal meditate at specific times each day, often starting early in the morning before sunrise. By meditating at the same time each day, they create a routine that helps anchor their practice. You can do the same by setting aside a regular time each day for meditation. Whether it’s in the morning, afternoon, or evening, consistency is key to developing a deeper meditation practice.

Start with shorter sessions, such as 10 to 20 minutes, and gradually increase the duration as your practice deepens. The important thing is to commit to a regular practice, even if it’s just for a few minutes each day.

Patience and Perseverance

Meditation requires patience, especially when faced with distractions, restlessness, or frustration. Nepali monks understand that the mind can be difficult to tame, but they approach their practice with a sense of perseverance. If your mind wanders during meditation or you feel discouraged, don’t give up. Instead, gently bring your attention back to your breath or chosen meditation focus.

Over time, the mind becomes more focused, and you’ll experience moments of clarity and stillness. However, these moments come with sustained effort and patience. Be kind to yourself and allow your practice to unfold naturally.

Integrating Meditation into Daily Life

For Nepali monks, meditation is not limited to the time spent sitting in silence. They carry mindfulness and awareness into every aspect of their daily lives, from eating to walking to interacting with others. This is an important lesson for anyone who wishes to meditate like a Nepali monk.

You can integrate mindfulness into your daily activities by practicing presentmoment awareness throughout the day. Whether you’re washing dishes, driving, or working, bring your attention fully to the task at hand. This practice of mindfulness helps you maintain a sense of peace and awareness, even in the midst of daily responsibilities.

8. Overcoming Common Challenges in Meditation

Meditation can be deeply rewarding, but it’s not without its challenges. Nepali monks face many of the same challenges that lay practitioners encounter, such as distraction, restlessness, and physical discomfort. However, they have developed techniques to overcome these obstacles and stay committed to their practice.

Dealing with Distractions

One of the most common challenges in meditation is dealing with distractions, whether they come from external noise or internal thoughts. Nepali monks are trained to acknowledge distractions without letting them take over their focus. When a distraction arises, simply notice it, and then gently return your attention to your breath or the object of your meditation.

It’s important not to get frustrated by distractions. They are a natural part of meditation and can even be used as an opportunity to practice mindfulness. Over time, you’ll find that distractions have less power over you, and your ability to focus improves.

Managing Restlessness

Restlessness is another common challenge in meditation. When the mind is restless, it can be difficult to sit still and focus. Nepali monks approach restlessness with patience and acceptance. Instead of fighting the restlessness, they observe it with curiosity, noticing how it affects the body and mind.

If you experience restlessness during meditation, try slowing down your breath or incorporating a short walking meditation to release some of the energy. Over time, the practice of mindfulness can help calm restlessness and bring greater stillness to the mind.

Coping with Physical Discomfort

Sitting for extended periods can sometimes lead to physical discomfort, especially for those new to meditation. Nepali monks emphasize the importance of finding a comfortable posture while maintaining stillness. If you experience discomfort, try adjusting your posture slightly or using cushions for support.

However, if the discomfort is mild, see if you can observe it without reacting. Often, the sensation will pass on its own, and you’ll be able to continue your meditation without disruption. The key is to find a balance between comfort and discipline, so that your body remains relaxed but your mind stays focused.

Frequently Asked Questions (FAQ)

By following these meditation techniques and principles, you can begin to meditate like a Nepali monk and experience the profound benefits of mindfulness, compassion, and inner peace.