What is it?
Where did it come from?
How does it help?
What types are there?
How do I do it?
Meditation is a practice where someone uses a technique/s (e.g. mindfulness or visualisation) to train attention and awareness. It is often an activity to achieve a mentally clear, emotionally calm and stable state. By its nature, meditation is hard to define. Some words that could be connected to meditation are contemplation, thought, consideration, reflection, prayers, deliberation and study. The English word “meditation” stems from meditatum, a Latin term meaning “to ponder”. The purpose of meditation is whatever the person needs (e.g. relaxation or being in the present) but some would say that the overarching purpose is to reach a heightened level of (spiritual) awareness.
Meditation is believed to have been practised thousands of years ago in India, by Hindu traditions. The practice was quickly adopted by neighbouring countries and formed a part of many religions throughout the world. Meditation is now often practised by individuals who do not affiliate with any particular religion.
Physically, stress stimulates the sympathetic nervous system, causing a surge of adrenaline and cortisol. Too much adrenaline can increase the risk of heart attacks and strokes. Too much cortisol can increase blood sugar levels, suppress the immune system and constrict blood vessels. Eventually, chronic spikes in stress hormones can lead to an increase in blood pressure, heart rate and cholesterol level, disrupting immunity, energy levels and sleep.
Stress reduction is important because it lowers blood pressure, heart rate and oxygen consumption, which results in higher energy levels, better immunity and sleep. Plus, stress reduction is key for diminishing the physical symptoms of many health conditions. When the body and mind are relaxed, the parasympathetic nervous system is stimulated, causing the body to stop releasing stress hormones. Many people who meditate regularly have learned to condition their body to relax on demand, and according to research, can effectively manage stress this way.
Well known positive psychological side effects of meditation are increased awareness, resilience, focus, clarity, compassion and a sense of calm. Meditation has been found to reduce anxiety and depression.
How to meditate in different ways:
Mindfulness Meditation
Pay attention to your thoughts as they pass through your mind. Remain aware and present in the moment. Try not to judge your thoughts.
Spiritual Meditation
Reflect on the silence around you and seek a deeper connection with your God or Universe.
Focused Meditation
Concentrate using any of your five senses (for example, count beads or observe a candle flame).
Movement Meditation
Practice yoga, walk through the woods, garden, do Thai Chi and any other gentle forms of motion.
Mantra Meditation
Use repetitive sounds to clear the mind (words, phrases, or sounds).
Transcendental Meditation
Think silently of a mantra without contemplation or concentration. It requires little effort. The goal is to rise above your current state of being.
Loving Kindness Meditation (Metta Meditation)
Open your mind to receiving love and kindness. Then send messages of loving kindness to the world or people. Repeat the message many times.
Body Scan and Progressive Relaxation
Start at one end of your body and work through the whole. Notice how your body feels. Squeeze muscles and let go of the tension.
Breath Awareness Meditation
Breathe slowly and deeply, counting your breaths or focusing on your breaths.
Kundalini Yoga Meditation
Practice yoga that blends movements with deep breathing and mantras.
Zen Meditation
Practice mindfulness often and with discipline.
Guided Meditation (Guided Imagery or Visualization)
Form mental pictures or situations that you find relaxing. Use as many senses as possible, such as smell, sounds, and textures which evoke calmness. This may be led by someone else.
Vipassana Meditation
Pay disciplined attention to physical sensations in the body, to establish a deep connection between the mind and body; and you may transform yourself through self-observation.
Chakra Meditation
Focus on the seven main energy centres in your body, visualise its colour. Use relaxation techniques to bring balance and wellbeing to your chakras.
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