What is Meditation?

by Vaidya Rama Prasad

Meditation is a practice that involves training to focus on a specific object, thought, or activity in order to achieve a state of mental clarity and calmness. It is often used as a means of living proactive and productive by reducing emotional upheavals including stress, anxiety, and depression, as well as improving overall well-being.

There are many different schools of meditation, including mindfulness meditation, transcendental meditation, loving-kindness meditation, and body scan meditation. A few little suggestions and objectives may be different from them, but the process is the same.
Various schools use different positions such as sitting down in various poses, standing, walking, and even running. We need to pick one that fits us and keep practising.

Syllables, mantras, and objects such as goals, objectives and Gods can be different at different schools.
The purpose of meditation is to make our life and everything we experience and do ‘meditative’ as a result, we become more sustainable and hence productive personally and in the bigger picture.

Meditation has been practised for thousands of years in various spiritual and religious traditions, but it has gained popularity in recent years as a secular practice with many health benefits. Research has shown that regular meditation practice can reduce symptoms of anxiety and depression, improve concentration and focus, lower blood pressure, and even strengthen the immune system.

During meditation, the mind is trained to focus on a specific object or thought, which helps to calm the mind and reduce distracting thoughts. Different forms of meditation may have different focuses, such as the breath, a mantra, or a visualization.

As the mind becomes more focused and calm, the body can also relax. Breathing may slow down, heart rate may decrease, and muscle tension may reduce. This can create a feeling of deep relaxation and inner peace.

After meditation, many people report feeling more relaxed, centred, and focused. They may also feel more alert and energized, but without the jittery feeling that comes from consuming caffeine or other stimulants.

Regular meditation practice can have long-term benefits as well. Studies have shown that meditation can help to reduce symptoms of anxiety and depression, improve overall well-being, and even strengthen the immune system. It can also help to improve focus and concentration, which can have positive effects on productivity and creativity.

There are many different types of meditation methods, each with their own unique techniques and approaches. Here are some of the most common types of meditation:

• Mindfulness meditation: This type of meditation involves paying attention to the present moment, focusing on your breath or body sensations, and observing your thoughts without judgment.
• Transcendental meditation: This is a technique that involves repeating a mantra or sound in order to quiet the mind and achieve a state of relaxation.
• Loving-kindness meditation: This type of meditation involves cultivating feelings of love, kindness, and compassion toward oneself and others.
• Body scan meditation: This technique involves focusing on different parts of the body, bringing awareness to any sensations or tension, and relaxing those areas.
• Vipassana meditation: This is a technique that involves observing the mind and body with a sense of detachment, in order to gain insight into the nature of reality and achieve a state of inner peace.
• Yoga meditation: This type of meditation combines physical postures (asanas) with breath control (pranayama) and meditation techniques.
• Zen meditation: This is a type of meditation that involves sitting in silence and observing the breath, while also allowing thoughts to arise and pass without judgment.
  Sure, here are 10 more popular meditation methods:
• Chakra meditation: This type of meditation involves focusing on the seven energy centres (chakras) in the body and balancing the flow of energy through them.
• Guided meditation: This technique involves listening to a recorded voice that guides you through a meditation, often with a specific theme or goal
• Walking meditation: This technique involves walking slowly and mindfully, focusing on each step and the sensations in the body.
• Mantra meditation: This is a technique that involves repeating a word or phrase (mantra) in order to calm the mind and achieve a state of relaxation.
• Body movement meditation: This type of meditation involves using gentle movements, such as Tai Chi or Qi Gong, to focus the mind and relax the body.
• Visualization meditation: This technique involves using the imagination to visualize a peaceful scene or a desired outcome, in order to promote relaxation and reduce stress.
• Sound meditation: This type of meditation involves using sound, such as singing bowls, gongs, or chanting, to create a sense of calm and promote relaxation.
• Progressive muscle relaxation: This technique involves tensing and relaxing each muscle group in the body, in order to release tension and promote relaxation.
• Breath awareness meditation: This is a simple technique that involves focusing on the breath, and observing its natural rhythm and flow.
• Taoist meditation: This type of meditation combines movement, breathwork, and visualization techniques in order to cultivate internal energy (qi) and promote health and well-being.

• “Mindfulness-based interventions in the workplace: An inclusive systematic review and meta-analysis of randomized controlled trials” by Joyce et al. (2018) – This study examines the effects of mindfulness-based interventions on workplace outcomes such as job satisfaction, burnout, and stress.
• “The Effects of Mindfulness Meditation on Cognitive Processes and Affect in Patients with Past Depression” by Chambers et al. (2008) – This study investigates the effects of mindfulness meditation on cognitive processes and affect in individuals with a history of depression.
• “Mindfulness-based stress reduction and health-related quality of life in a heterogeneous patient population” by Grossman et al. (2004) – This study evaluates the effects of mindfulness-based stress reduction on health-related quality of life in a heterogeneous patient population.
• “The Impact of Mindfulness Meditation on Academic Performance and Well-being in University Students” by Burke et al. (2010) – This study examines the effects of mindfulness meditation on academic performance and well-being in university students.
• “Meditation and Its Regulatory Role on Sleep” by Ong et al. (2014) – This study investigates the effects of meditation on sleep quality and duration.
• “Mindfulness practice leads to increases in regional brain grey matter density” by Hölzel et al. (2011) – This study uses MRI scans to examine the effects of mindfulness practice on brain structure.
• “The Effectiveness of Mindfulness-Based Interventions for Patients with Chronic Pain: A Meta-Analysis” by Hilton et al. (2017) – This study conducts a meta-analysis of the effects of mindfulness-based interventions on chronic pain.
• “Meditation interventions for chronic pain: A systematic review and meta-analysis” by Hilton et al. (2016) – This study reviews and synthesizes the evidence for meditation interventions for chronic pain.
• “Mindfulness-based stress reduction for women with breast cancer” by Carlson et al. (2003) – This study investigates the effects of mindfulness-based stress reduction on psychological and physical outcomes in women with breast cancer.
• “Effects of mindfulness meditation on serum cortisol of medical students” by Sharma et al. (2017) – This study examines the effects of mindfulness meditation on stress hormone levels in medical students.

While there are many different meditation techniques, there are some common steps that are generally followed in meditation:

• • Find a quiet and comfortable place: Choose a quiet and comfortable space where you won’t be disturbed. Sit on a cushion or chair with your back straight.
  • Relax: Close your eyes and take a few deep breaths, relaxing your body and mind.
  • Focus on your breath: Focus your attention on your breath as it flows in and out of your body. You can focus on the sensation of the breath in your nose or the rise and fall of your chest.
  • Refocus your mind: When your mind wanders (as it inevitably will), gently refocus your attention on your breath. Don’t get frustrated with yourself; simply bring your focus back to your breath.
  • Observe your thoughts: As you meditate, thoughts and emotions may arise. Observe them without judgment and then let them go, returning your attention to your breath.
  • End your session: When you’re ready to end your meditation, take a few deep breaths and gradually bring your attention back to your surroundings.

It’s important to remember that meditation is a skill that requires practice, so don’t get discouraged if your mind wanders or if you find it difficult to stay focused at first. The more you practice, the easier it will become.

Take a moment to find a comfortable position, whether that’s seated or lying down. Close your eyes and take a deep breath in through your nose, and then slowly exhale through your mouth. As you exhale, let go of any tension or stress you may be holding onto. Take another deep breath in, and as you exhale, allow your body to sink deeper into relaxation. Take a moment to scan your body from head to toe, noticing any areas that feel tense or tight. As you continue to breathe deeply, imagine that with each exhale, any tension or discomfort is released from your body.

Now, imagine yourself in a peaceful place, somewhere that makes you feel calm and at ease. Perhaps you’re standing on a beach, listening to the sound of the waves, or walking through a quiet forest, surrounded by trees. Whatever place you choose, allow yourself to fully immerse in the experience, taking in all the sights, sounds, and sensations around you.

As you continue to visualize yourself in this peaceful place, allow yourself to deepen into relaxation. Focus on your breath and the sensation of air moving in and out of your body. Imagine that with each inhale, you’re breathing in calmness and peace, and with each exhale, you’re releasing any worry or stress.

Now, visualize yourself in a situation where you would like to feel confident and focused. Perhaps it’s a job interview, a public speaking engagement, or a social event. Whatever the situation may be, see yourself handling it with ease and confidence. Imagine yourself speaking confidently and articulately, connecting with others and expressing yourself with ease. Allow yourself to feel proud of your abilities and accomplishments, and trust that you have everything you need to succeed in this situation.

As we come to the end of this meditation, take a few deep breaths and bring your awareness back to your physical surroundings. Wiggle your toes and fingers, and slowly open your eyes. Take a moment to reflect on the peaceful feeling you’ve created, and carry that sense of calm, focus, and confidence with you as you go about your day.

A long-term meditation practice can have a range of positive effects on both your mental and physical well-being. Here are some of the potential benefits you may experience:

• • Reduced stress: Meditation can help you manage stress by promoting relaxation and reducing the levels of the stress hormone cortisol in your body.
  • Increased focus and attention: Regular meditation can help you train your mind to stay focused and present, which can improve your ability to concentrate on tasks and stay attentive in daily life.
  • Improved emotional regulation: Meditation can help you regulate your emotions and cultivate a greater sense of inner peace and calm.
  • Better sleep: Meditation has been shown to help people fall asleep faster and stay asleep longer, which can improve the overall quality of life.
  • Reduced anxiety and depression: Studies have found that meditation can help reduce symptoms of anxiety and depression by increasing feelings of well-being and reducing negative thought patterns.
  • Increased self-awareness: Regular meditation practice can help you become more attuned to your own thoughts, feelings, and physical sensations, which can help you better understand yourself and your needs.
  • Improved immune function: Meditation has been shown to boost immune function and reduce inflammation, which can help protect against illness and disease.

It’s important to note that the effects of meditation can vary from person to person and that it may take time and consistent practice to experience the full benefits. However, many people who have incorporated meditation into their daily routines report feeling calmer, more centred, and more focused in their daily lives.

There are many world leaders and business coaches who advocate meditation and mindfulness as a tool for personal and professional development. Here are a few examples:

• Tim Ferriss: Entrepreneur, author, and podcaster Tim Ferriss is a vocal advocate for meditation and mindfulness, and often shares his own experiences with these practices on his podcast and in his writing.
• Arianna Huffington: Businesswoman and author Arianna Huffington is a well-known proponent of meditation and has written about the importance of self-care and mindfulness in her book “Thrive.”
• Bill Ford: Executive Chairman of Ford Motor Company, Bill Ford is a regular meditator and has spoken publicly about the benefits of mindfulness and meditation for both personal and professional growth.
• Ray Dalio: Hedge fund manager and author Ray Dalio is a strong advocate for meditation and has incorporated it into the culture of his investment firm, Bridgewater Associates.
• Oprah Winfrey: Media mogul Oprah Winfrey has spoken openly about her own meditation practice and has featured a number of meditation teachers and experts on her shows and in her publications.
• Justin Trudeau: Prime Minister of Canada, Justin Trudeau, has been known to practice mindfulness and meditation and has spoken about the importance of these practices for maintaining focus and mental clarity in his busy role as a world leader.
• Jack Dorsey: CEO of Twitter and Square, Jack Dorsey, has credited meditation with helping him stay focused and productive in his high-pressure role as the head of two major tech companies.

These are just a few examples of the many leaders and coaches who advocate meditation and mindfulness as a tool for personal and professional growth.

Sure, here are ten world-leading business and life coaches who advocate for meditation and mindfulness:

• • Tony Robbins: Best-selling author and life coach Tony Robbins has spoken about the importance of meditation and mindfulness for reducing stress and increasing focus.
  • Deepak Chopra: Physician, author, and speaker Deepak Chopra is a well-known advocate for meditation and has written extensively on the subject.
  • Eckhart Tolle: Author and spiritual teacher Eckhart Tolle often incorporates mindfulness and meditation practices into his teachings on living in the present moment.
  • Brendon Burchard: High-performance coach Brendon Burchard has spoken about the benefits of meditation and mindfulness for improving focus and reducing stress.
  • Dr. Joe Dispenza: Neuroscientist and author Dr Joe Dispenza advocates for meditation as a tool for rewiring the brain and improving mental and physical health.
  • Vishen Lakhiani: Founder and CEO of Mindvalley, Vishen Lakhiani is a proponent of meditation and mindfulness as a tool for personal growth and development.
  • Marie Forleo: Business coach and author Marie Forleo incorporate meditation and mindfulness practices into her teachings on achieving success and fulfillment.
  • Gabrielle Bernstein: Author and speaker Gabrielle Bernstein is known for her teachings on spirituality and mindfulness, and often incorporates meditation into her workshops and talks.
  • Robin Sharma: Leadership coach and author Robin Sharma has spoken about the benefits of meditation for improving focus and productivity in business and personal life.
  • Tara Brach: Psychologist and meditation teacher Tara Brach has written extensively on the benefits of mindfulness meditation for reducing stress, improving emotional regulation, and cultivating greater self-awareness.

These are just a few examples of the many business and life coaches who advocate meditation and mindfulness as a tool for personal and professional growth.

There is growing scientific evidence that suggests that meditation can have a range of positive effects on the brain and cells. Here are some of the ways that meditation has been shown to impact the brain and cells, according to research:

• • Increases gray matter: Studies have found that regular meditation practice can increase the density of grey matter in certain areas of the brain, including the prefrontal cortex, which is associated with attention and decision-making.
  • Reduces activity in the default mode network: The default mode network is a network of brain regions that is active when the mind is at rest and not engaged in specific tasks. Research has shown that meditation can reduce activity in this network, which can lead to greater focus and attention.
  • Increases activity in the prefrontal cortex: The prefrontal cortex is associated with executive functions such as decision-making, planning, and working memory. Meditation has been shown to increase activity in this area, which can improve these cognitive functions.
  • Reduces stress and cortisol levels: Meditation has been shown to reduce stress and lower levels of the stress hormone cortisol, which can have a range of positive effects on both mental and physical health.
  • Increases telomerase activity: Telomeres are protective caps on the ends of chromosomes that shorten as we age. Research has found that meditation can increase the activity of telomerase, an enzyme that helps to protect and lengthen telomeres.
  • Enhances immune function: Studies have found that regular meditation practice can boost immune function by increasing activity in immune cells such as natural killer cells and T cells.

These are just a few examples of the ways that meditation can impact the brain and cells according to scientific research. It’s worth noting that the specific effects of meditation can vary depending on the type of meditation practised, the duration and frequency of practice, and individual factors such as age, health, and lifestyle.

Meditation has been shown to have a range of positive effects on our biology, including the following:

• • Reducing stress: One of the most well-documented effects of meditation is its ability to reduce stress levels. When we experience stress, our bodies release cortisol, a hormone that can have negative effects on our health over time. Studies have found that regular meditation practice can reduce cortisol levels, which can have a range of positive effects on both physical and mental health.
  • Lowering blood pressure: High blood pressure is a risk factor for a range of health problems, including heart disease and stroke. Studies have found that meditation can lower blood pressure by relaxing blood vessels and reducing the activity of the sympathetic nervous system, which is involved in the body’s stress response.
  • Boosting immune function: Research has found that meditation can enhance immune function by increasing activity in immune cells such as natural killer cells and T cells. This can help to protect against infections and other illnesses.
  • Improving cardiovascular health: In addition to lowering blood pressure, meditation has been shown to have a range of positive effects on cardiovascular health, including reducing inflammation and improving circulation.
  • Enhancing brain function: Studies have found that regular meditation practice can increase grey matter in certain areas of the brain, including the prefrontal cortex, which is associated with attention and decision-making. Meditation has also been shown to improve cognitive functions such as working memory and executive function.
  • Lengthening telomeres: Telomeres are protective caps on the ends of chromosomes that shorten as we age. Research has found that meditation can increase the activity of telomerase, an enzyme that helps to protect and lengthen telomeres. This can help to slow down the ageing process and reduce the risk of age-related diseases.

These are just a few examples of the ways that meditation can affect our biology according to scientific research. It’s worth noting that the specific effects of meditation can vary depending on the type of meditation practised, the duration and frequency of practice, and individual factors such as age, health, and lifestyle.

In general, most people can meditate and experience the benefits of this practice. However, there may be some indications and contraindications to keep in mind.

Indications for meditation:

• Stress: Meditation is a powerful tool for reducing stress and anxiety. If you are feeling overwhelmed or stressed, meditation may help to calm your mind and reduce your symptoms.
• Depression: Some studies have found that meditation can be effective in reducing symptoms of depression. If you are struggling with depression, meditation may be a helpful complementary therapy.
• Chronic pain: Meditation has been shown to reduce pain in people with chronic conditions such as back pain, fibromyalgia, and arthritis. If you are experiencing chronic pain, meditation may be a useful tool for managing your symptoms.
• Sleep disorders: Research has found that meditation can improve sleep quality and reduce insomnia. If you are struggling with sleep, meditation may help you to relax and fall asleep more easily.

Contraindications for meditation:

• Severe mental health conditions: While meditation can be helpful for many people with mental health conditions, it may not be appropriate for those with severe conditions such as psychosis or schizophrenia. If you have a history of severe mental health conditions, it is important to talk to your healthcare provider before starting a meditation practice.
• Substance use disorders: If you are currently struggling with a substance use disorder, it may be difficult to focus during meditation and the practice may not be effective. It is important to seek treatment for substance use disorders before beginning a meditation practice.
• Physical limitations: Certain types of meditation may require sitting or standing for long periods of time, which may not be possible for those with physical limitations. If you have physical limitations, it is important to find a meditation practice that works for you and your body.
• Trauma: If you have a history of trauma, certain types of meditation may trigger traumatic memories or feelings. It is important to find a meditation practice that feels safe and supportive and to work with a trained professional if you have a history of trauma.

Overall, while most people can meditate and experience the benefits of this practice, it is important to keep in mind any indications or contraindications for your specific situation and to talk to your healthcare provider before beginning a meditation practice.