"Meditation will not carry you to another world, but it will reveal the most profound and awesome dimensions of the world in which you already live. " - Zen Master Hsing Yun
Introduction | What Is Meditation? | Types | Who Is It For? | Benefits | Schedule | Final Thoughts | Takeaway Points | References | Disclaimer
Introduction
The English word meditation derives from the Latin term meditatum, which means 'to ponder'. The origins of meditation date as far back as 5000 BC–3500 BC, and the development of meditation in this period is attributed to Indian culture and the Hindu form of meditation. In the 6th–5th centuries BC, the practice of mediation was found in China and Buddhist India. It should come as no surprise then that such historic names as Buddha [India], Lao-Tze [China], or Dosho [Japan] arose as significant figures and teachers of meditation.
The 18th century saw the introduction of meditation to the West as a result of an increased interest in Buddhism among the intellectual elite. However, it wasn't until the early 20th century that the first scientists and researchers started looking into meditation and examining it to eventually uncover its potential years later. The popularization of meditation in western societies is attributed to a handful of spiritual teachers, including Swami Vivekananda, Swami Rama, Paramahansa Yogananda, and Maharishi Mahesh Yogi.
It is worth noting that meditation, just like mindfulness, appears in many religions around the world, even though its practice has different forms. Judaism, Islam, and Christianity all possess meditative-like practices that resemble our current idea of meditation.
What is meditation?
Meditation can be considered either a religious or secular practice. The act of meditating can be performed using various techniques, and it serves the purpose of increasing awareness and attention [mindfulness]. Meditation is a trained skill that requires consistency for it to be successful. The meditation practice is usually associated with a seated position, stillness, and silence and is most commonly performed with closed eyes.
Types of meditation
There are a lot of ways to meditate that differ in technique. Such a wide variety of approaches makes it easier to match meditation with your lifestyle and preferences. Some of the meditation techniques include:
guided meditation: In this type of meditation, a teacher leads you through the entire practice. It can be done either in person or via an application on your device. The voice of the person you follow will tell you what to do and how to proceed to achieve results.
mindfulness meditation: this form of meditation focuses on bringing your attention to what is happening in the present moment. It asks of you to bring your full attention and concentration into the 'now', to notice what is happening to your body and your breath. It can include some of your senses, such as smell or hearing.
spiritual meditation: this type of meditation is used in religious traditions. In Christianity, it is called contemplative prayer. In Judaism, it refers to the kabbalistic practices, whereas in Islam, it is called dhikr [remembrance of God].
mantra meditation: a mantra is a word or a sound that is repeated in meditation. The purpose of this practice is to provide your mind with something to focus on to improve its attention and concentration. The choice of mantra for meditation is arbitrary and needs to resonate with the person who is performing it.
movement meditation: focusing on movement and one's body is another way to meditate. Movement meditation can be performed through yoga, tai chi, qigong, or other gentle forms of movement.
focused meditation: in this type of meditation, you can use all of your senses and external factors to maintain focus and attention. Your vision can be focused on a burning candle or another object, or you can focus on a particular sound. There are many choices, and even though it sounds simple, it is a challenge for the mind to maintain such concentration.
transcendental meditation: is a meditation that requires supervision from a certified TM teacher. Its practice is based on the repetition of mantras, and it induces feelings of calmness and peace. Transcendental meditation can progress into very advanced forms that add yet another layer of depth to the practice.
Vipassana meditation: is one of the oldest forms of meditation and aims at the exploration and acceptance of our reality. In its approach, it is very similar to mindfulness meditation; however, it is more specific. The person performing Vipassana meditation closely examines his or her existence and the way he or she experiences life. Vipassana practitioners can experience liberation after years of regular practice.
loving-kindness meditation: teaches you to turn your awareness toward the people in your life. It is meant to help you target positive energy, love, and kindness towards others and yourself. It teaches acceptance and relieves feelings of anger and resentment.
chakra meditation: there are seven chakras [energy centers] in the human body. Bringing your focus to those centers helps to open and align them to restore harmony and balance in your body.
visualization meditation: the technique involves visualizing positive images, figures, and scenes that serve as catalysts for creating calmness and peace. In this method, you can use all your senses to create an even more vivid and positive visualization. This type of meditation can help boost motivation and concentration.
Who can practice meditation?
The answer is everybody. There are no restrictions on the practice of meditation. If you feel your life could benefit from increased feelings of calmness and overall peace, you should try it. You should not expect it to work wonders in a very short time, though. As in every new habit, consistency and dedication are the most important elements that have an effect and lead to success.
The benefits of meditation
Meditation can be considered a type of exercise for our brain. As with any other form of training out there, the practice of meditation can affect our lives and health in measurable ways. Since the science looking into meditation has expanded greatly since the beginning of the 20th century, we now have better knowledge and understanding of how meditation impacts human beings. Some of the benefits of this practice are:
stress and anxiety reduction[1],
greater self-awareness[2],
improved cardiovascular health[5],
changes in blood pressure[6],
increased serotonin levels[7],
reduced inflammation[8],
emotional balance[9],
improved compassion and kindness[11],
better sleep quality[12],
better cognitive function[13],
better immune function[14].
Undoubtedly, meditation has positive effects on mental, emotional, and physical health. A more detailed investigation of the mechanisms by which meditation affects our bodies will allow scientists to better understand the capacity at which it affects its practitioners. Given the evidence, it is no wonder that meditation has stood the test of time and continues to be one of the most powerful ancient practices for supporting human health.
How do you incorporate meditation into your daily routine?
Meditation requires consistency and dedication. Our motivation to start and maintain this practice is key to building a new daily habit. If you are one of those individuals who struggles to remember their new addition to their daily routine, try some of these methods:
Choose a time and place. Try to stick to the same place and time of the day when you practice to build this new habit. It will help create an association in your brain with meditation.
Set a reminder. Daily reminders on your phone, tablet, or laptop will help you keep track of your timetable.
Put it on your daily 'to-do' list. If you are one of those people who likes to prepare their daily task list, make sure to add meditation to it.
Find an accountability partner. It is very motivating to start something new with another person. It could be your partner, spouse, sibling, or friend.
Make it a challenge. Come up with a challenging way that will keep you motivated to continue with your new habit. You can call it a 4-week challenge and do everything you can to stick with it.
Find a form of meditation that suits your lifestyle. If you are an active person, you might find movement meditation an interesting option. Guided meditation or focus meditation, on the other hand, can help you maintain concentration in your first meditation attempts. Choose the type of meditation that resonates with your needs.
Avoid making excuses. Meditation does not have to be long, especially not in the beginning. It should be possible to find 3-5 minutes a day to sit down and work on your attention and focus.
Final Thoughts
Meditation is an ancient practice that offers not only health benefits but also improves the overall quality of life, including our emotional regulation, relationships, attention, and concentration. It is a tool that can help us achieve feelings of calmness and peace. Meditation is a skill that requires dedication and attention for us to experience its impact on our lives. It is training for our brain that teaches it how to be calmer and less distracted. The wide variety of meditation techniques makes it easier for us to choose one that resonates with our lifestyle and expectations.
Takeaway Points
The earliest forms of meditation developed in India.
Meditation can be practiced in both secular and religious traditions.
Research into meditation has provided proof for many of its health benefits.
It improves life quality.
There are a wide variety of meditation techniques.
The practice of meditation requires commitment, consistency, and focus.
Meditation is safe for anyone to practice.
References
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