Master the art of Buddhist meditation in Bangkok

With a vibrant population of 10 million, Bangkok may not seem like the typical Buddhist city, despite the majestic spires of its iconic temples and shrines.

It’s easy to dismiss these sacred sites as mere tourist attractions, crowded with visitors and offering little more than picturesque backdrops.

Meanwhile, the city’s pulse is felt in its endless traffic jams, where office workers and residents shuffle between towering condos and glassy office buildings, while construction sites turn into temporary communities for laborers from the outskirts.

As night falls, the city transforms into a lively hub of street-food vendors, trendy Michelin-starred restaurants, and a nightlife scene that was once dominated by bars, nightclubs, massage parlors, and live music venues, all racing against the clock to make the most of every night before it begins again.

Indeed, Bangkok's endless distractions make it all too easy to get lost in the rush, leaving little room for introspection or self-awareness.

This is unfortunate, as hidden behind the city’s hustle and glamour is one of its most appealing aspects: the chance to pause, reflect, and discover moments of peace amidst the urban chaos through meditation.

Buddhism in Thailand

Most Thais practice Theravada Buddhism, the oldest form of Buddhism still in practice today, which places a strong emphasis on meditation as a path to enlightenment.

Nearly every temple – or wat – in Bangkok provides opportunities to learn meditation, with dedicated spaces for practice or at the very least, an area where locals can sit and engage in simple but powerful mental exercises that are deeply rooted in Buddhist tradition.

Beyond its many monasteries, Bangkok is home to a variety of independent meditation centers that offer regular classes, drop-in sessions, and meditation retreats.

Whether you're a visitor or a resident, meditating in Thailand presents a chance to take a step back from the daily grind, regain perspective, and reflect on life. For some, it also helps in healing from the effects of anxiety, depression, and trauma, particularly in the aftermath of the Covid-19 pandemic.

Which type of meditation is most practiced in Thailand?

The primary form of Buddhist meditation practiced in Thailand is mindfulness, referred to as satipatthana in Pali, the ancient language of Theravada Buddhism.

So how does meditation fit into the broader practice of Buddhism? According to teachers at Wat Sanghathan, a temple on the edge of Bangkok, morality shapes our thoughts, speech, and actions. It’s an internal force that guides self-discipline and prevents harm to others.

Meditation helps nurture these qualities, keeping us grounded and aware of our actions and emotions.

In contrast to meditation in some other faiths, there’s no need to suppress thoughts. Every thought and fleeting physical sensation, including pain and discomfort, is seen as a legitimate object of meditation, not something to be avoided.

Elena Antonova, a senior lecturer at Brunel University London, is a cognitive neuroscientist who explores the impact of mindfulness meditation on brain structure and function.

“When we begin meditating, it’s crucial to set aside the misconception that mindfulness or meditation in general means having a mind completely free of thoughts,” she explains to Dinogo.

“There’s no such thing as good or bad meditation based on the number of thoughts. What matters, and what makes it mindful meditation, is whether we are aware of these thoughts as mere mental events, or if we become so absorbed in them that we lose touch with our bodies and surroundings,”

In Thai Buddhist temples, practitioners typically sit with their right foot resting on their left thigh, their left foot beneath their right thigh, and their right hand placed on their left, with thumbs gently touching. However, you can sit in any position that feels comfortable and use a cushion or chair if needed.

Meditation begins by focusing on the breath, observing its rise and fall, either at the nose or the abdomen, before shifting attention to other physical or mental sensations as they arise.

Observe your thoughts as they come, but always return to your anchor – the rhythm of your breath, inhaling and exhaling.

The health benefits of meditation

The result? Practicing mindfulness of thoughts, emotions, and moods during meditation can help bring that awareness into daily life, making it easier to stay present and not be overwhelmed by trivial concerns.

Meditation is also linked to a range of physical health benefits, including lower blood pressure, more stable heart rhythms, better circulation, and other wellness improvements.

“Mindfulness has been shown to increase hippocampal volume, a result seen in several studies… changes can occur after just eight weeks of mindfulness-based stress reduction,” Antonova shares with Dinogo. “The hippocampus plays a crucial role in memory consolidation, formation, and retrieval.”

“Meditation should be viewed as time for yourself, a moment to nurture your mental well-being – almost like a spa treatment for the mind,” says Antonova. “You only need about 10 minutes each day, as long as you practice regularly.”

Ready to move beyond phone apps and experience meditation in person? Thailand has now opened its doors to vaccinated tourists from 63 countries, including the US, with no long quarantine requirements.

Here are some top locations in and around Bangkok where you can learn meditation at all levels, join regular meditation groups, or practice independently.

Wat Mahathat International Meditation Center

Founded in the 18th century, Wat Mahathat sits on a 20-acre site near the Chao Phraya River and the iconic Temple of the Emerald Buddha. It houses Bangkok’s oldest continuously operating meditation center, located in Section 5, a historic building tucked away in the southern part of the monastery grounds, surrounded by monks' residences.

Participants gather in peaceful, air-conditioned halls for meditation. Although the center was temporarily closed during the pandemic, it typically opens for practice and instruction daily from 1 to 4 p.m. and 6 to 8 p.m.

Every Saturday, a special session is held for foreigners. On other days, you can often find an English-speaking monk or a long-term lay resident to assist with translations and guide you through Thai-led sessions.

The meditation practice follows a mindfulness system made famous by the late Myanmar master Mahasi Sayadaw.

People of all nationalities and faiths are welcome, with no need for prior reservations. Instruction is free, and donations are not required.

For those wishing to stay overnight, the center provides free accommodation and meals. White clothing is mandatory for both short and long visits, and can be purchased at the center’s library. Inside the meditation halls, conversation and cellphone use are strictly prohibited.

Wat Mahathat International Meditation Center, Maharat Road, Phranakorn, Bangkok; +66 (0)2 222 6011

Wat Arun Meditation Center

One of Bangkok’s hidden gems, this meditation center is tucked away at the back of Wat Arun, far from the bustling riverfront and the iconic main stupa, a major tourist draw.

Located in a quiet area of the monastery rarely visited by tourists, the center occupies an 18th-century building with red-lacquered walls, wooden floors, and neat, serene courtyards.

Hartanto Gunawan, the director and instructor of the meditation center, is originally from Indonesia. He left his CEO role at a multinational company to become a monk in northern Thailand.

After four years in the monkhood, Gunawan left to establish a nonprofit school at Wat Arun to support at-risk girls vulnerable to human trafficking, with the meditation center serving as a therapeutic space to address trauma.

People from all walks of life, regardless of religion or meditation background, are welcome to practice here, and even stay overnight at no charge. The center operates daily from 9 a.m. to 5 p.m. and, unlike many other centers in Bangkok, it remained open throughout the pandemic.

Ajahn Hartanto, who is fluent in English, teaches what he calls “research meditation.” Instead of merely focusing or calming the mind, he encourages using it for self-inquiry: to understand our true nature and purpose.

“A terrorist or criminal might have a focused mind and still pull the trigger,” he says. “Therefore, a concentrated mind, without wisdom, can still be harmful.”

Wat Arun Meditation Center, Wat Arun (Temple of the Dawn), 158 Wang Doem Road, Wat Arun, Bangkok Yai, Bangkok Tel. +66 (0)2 891 2185, +66 (0)86 355 9302

Little Bangkok Sangha (Little Bang)

A well-liked group within the Bangkok expat community, Little Bang began in 2007 with a series of six talks led by Western monks.

Led by Pandit Bhikkhu, a monk from New Zealand who resides at Wat Paknam, the group has since grown into a hub for dhamma talks, guided meditations, retreats, and other Buddhist-related activities, accessible through its website.

Every Monday evening, from 6:30 to 8 p.m., the group gathers at the Rojana Dhamma Foundation for a meditation session, usually led by Pandit Bhikkhu or a visiting teacher.

Participants often arrive early to enjoy tea or coffee and meet newcomers before settling in for meditation. The session typically includes a talk followed by an open discussion.

Pandit Bhikkhu adopts a relaxed, approachable style, making everyone—from newcomers to seasoned meditators—feel at ease. Cushions are provided, and the evening sessions are free of charge.

During the recent pandemic, the regular Monday sessions at the Rojana Dhamma Foundation were temporarily replaced by Zoom meditation meetings, held on the second Monday of each month.

The website is a great resource for discovering other meditation events happening around the city.

Little Bang, Rojana Dhamma Foundation, 148 Soi Sukhumvit 23; +66 (0)2 664 2095

Wat Prayong International Meditation Center

For those seeking a more intensive experience than a one-day session, Wat Prayong offers seven-day meditation retreats during the first week of each month, from November to February.

Located about an hour’s drive from central Bangkok, Wat Prayong is a newer monastery set amid tranquil rice fields, offering a peaceful retreat atmosphere.

The retreat program is led by Mae Chee Brigitte, an Austrian Buddhist nun recognized by the UN in 2009 as an 'outstanding woman in Buddhism.'

The retreat provides instruction in Buddhist philosophy and lifestyle, including bowing and chanting, group discussions with monks, mindfulness practices, and attention to Buddhist moral values. Depending on participants, the instruction may be in English, German, or Thai—or a combination of these languages.

The daily schedule is intense, running from 4:30 a.m. to 9 p.m. for days two through six, with a lighter schedule on the first and last days. These retreats are free of charge. The latest retreat season began on November 1, 2021.

Wat Prayong International Meditation Center, Klong Sipsi Road, Khlong Sip Song, Nong Chok, Bangkok; +66 (0)8 946 24954

Wat Sanghathan

Located just a short walk from the Chao Phraya River Express Pier N29, Wat Sanghathan sits on 50 acres of peaceful land with trees, ponds, and canals, making it a tranquil retreat near the river. (The video at the top of the page was filmed at this temple.)

This temple is particularly popular for those seeking to arrange self-guided retreats, with meditation and Buddhist philosophy instruction available in English from the abbot, Ajahn Sanong Katapunyo, or from a resident nun.

Like many Buddhist temples, Wat Sanghathan welcomes anyone interested in learning meditation, regardless of religious background. The monks here emphasize that meditation is not just for sacred moments or special occasions—it’s a daily practice that can be done even during routine activities like eating or brushing your teeth.

At Wat Sanghathan, practitioners follow a meditation method known as “Vipassana Kammathana,” which focuses on the four foundations of mindfulness: awareness of the body, feelings, thoughts, and phenomena.

The daily schedule runs from 4 a.m. to 9 p.m., with mandatory attendance at morning and evening chanting sessions (though you are not required to chant, simply being present is enough) held in one of the chapels.

Throughout the rest of the day, you have the freedom to practice meditation—both sitting and walking—at your own pace and in your own time.

Walking meditation is slightly different from sitting meditation. Instead of focusing on your breath, you direct your attention to the movement of your feet.

To begin, ground yourself by standing still and performing a mental scan of your body from head to toe, then back up. Place your right hand over your left, either in front of you or at your lower back. When ready, start walking, gently lifting your right foot and moving it forward slowly.

If your mind starts to wander and you lose focus, pause, acknowledge the distractions, and then return your attention to the act of walking.

Why walk? Teachers at the temple believe walking meditation helps build both energy and concentration, while also helping you stay rooted in the present moment.

Basic accommodation and meals—served in the morning and at midday—are provided to students free of charge.

For overnight stays, visitors are required to wear white clothing, which is available for purchase at the temple. Generally, guests are allowed to stay for up to a week, though with the abbot's permission, this can be extended. Men can also apply for temporary ordination as a monk during their visit.

The affiliated Ban Sawangjai meditation center offers seven-day retreats starting on the first Saturday of each month at Wat Tham Krissana, a serene cave monastery nestled in the hills of Khao Yai, about two and a half hours' drive northwest of Bangkok. Stays at this center can be arranged in advance through Wat Sanghathan. A highlight at Ban Sawangjai is its traditional Thai herbal sauna, perfect for soothing the physical discomforts from sitting meditation.

Wat Sanghathan, 100/1 Bangpai, Muang, Nonthaburi; for English inquiries call +66 (0)89 050 0052 or +66 (0)2 447 1766.