Meditation is the practice of focused attention. It can incorporate mindfulness, witnessing and clarity by using sitting, breathing, chanting and movement exercises. It is a form of relaxation and can improve mental and physical health and some say it can help you to reach nirvana, or enlightenment. It is particularly good for stress and anxiety. You can practice it as much as you like, once or twice a day, but 20 minutes in the mornings is a good place to start. There is a saying in Zen that 'You should sit in meditation for 20 minutes a day, unless you are too busy, then you should sit for an hour'. When you sit in meditation, you sit cross legged with correct posture and practice deep breathing.
Meditate, Definition
verb (used without object),med·i·tat·ed, med·i·tat·ing.
verb (used with object),med·i·tat·ed, med·i·tat·ing.to meditate revenge.
to engage in thought or contemplation; reflect.
to engage in transcendental meditation, devout religious contemplation, or quiescent spiritual introspection.
to consider as something to be done or effected; intend; purpose:
History
Meditation may pre-date written records. There is a theory that focused attention even contributed to human evolution. (Matt. J. Rossano, 2007). The earliest written records about it date back to the Hindu Upanishads written between 800 and 500 BC. Different kinds of meditation arise in many different religions. But the main aim is to train consciousness with focused attention.
Religion
Meditation is part of many religions, including the following:
Buddhism
In Buddhism meditation form part of the path towards enlightenment. In Buddhism meditation calms the mind and leads to freedom from craving; mindfulness; tranquility and insight. Buddhist meditations may be sitting or walking, and may incorporate breathing techniques and, or chanting a mantra or simply the utterance 'Om'.
Zen Buddhism
Zazen is a form of meditation practiced in Japan and elsewhere. It involves the study of self, the forgetting of self and unity with all. It is basically a sitting meditation.
Taoism
Taoist meditation mainly consists of deep breathing. It aims for mindfulness, concentration, contemplation and visualization. You can practice breathing whilst sitting, or as you are going about your daily activities.
Hinduism
Hinduism incorporates a few different types of meditation including Mantra, Transcendental and Yoga. A a mantra is a word or short phrase that you chant either aloud or quietly to yourself during meditation to give your mind focus. In Hindu meditation you may chant a mantra or simply the syllable 'Om", which embodies the essence of the universe. Yogic meditations Include chakra balancing, kundalini, sound, tantra and yogic exercises. .
Islam
Bahai Faith
In Bahai faith meditation is sitting in silence and communicating with your spirit. You an ask your spirit questions and find the answers.
Jainism
In Jainism enlightenment is only achieved through meditation. They may be still and focus on some object such as a dot on the wall; practice breathing exercises; or use mantras to meditate upon.
Judaism
Ten dimensions of nothingness. Their measure is ten to which there is no end.
A depth of beginning, a depth of end; a depth of good, a depth of evil; a depth of above, a depth of below; a depth of east, a depth of west; a depth of north, a depth of south.
The unified Master - God faithful King - rules over all of them, from His holy dwelling place, until eternity of eternities.
Sikhism
In Sikhism meditation is the transcendence of the ego into awareness of self and the inter-connectedness of all beings. It is a type of mindfulness.
Christianity.
Christian meditation focuses upon God and scripture, it is a type of contemplation.
New age
New age meditation can be guided meditation or any type of mediation for calmness and relaxation but it is not tied to any form of religion.
Benefits
Decrease stress
Meditation is relaxing, therefore it relieves stress.
Present mindedness
Mediation is mindful, it brings you into the present, you just meditate and don't worry about the past or the future.
Increasing patience.
Sitting for a period of time teaches you patience and tolerance.
Lowering heart-rate.
Relaxation can decrease your heart rate, keeping you healthy into old age.
Decreasing blood pressure.
A side effect of meditation is a decrease in blood pressure, Amazingly enough meditation can cause mental and physiological changes to your body that promote good health.
Improvement in mental health.
There is no doubt that concentration (on a task, or in meditation), is good for the mind. Therefore meditation can help to alleviate mental conditions such as stress or anxiety.
Better sleep.
You could have better quality sleep if you meditate regularly.
Increases your attention span.
Focused attention will promote your ability to concentrate and achieve things and get into a flow state every-day.
A part of self care.
When you meditate you get to spend a few moments with yourself every-day. It is a chance to take time out, slow down and be calmly centered.
Types
Mindfulness
Focused, present mindedness, clarity of mind, fully concentrated.
Movement
Walking meditation - doing Buddhist or transcendental meditation whilst walking. Being aware of everything around you whilst walking.
Transcendental
Sitting meditation breathing deeply and evenly whilst chanting a mantra aloud or silently to keep your mind focused and calm.
Loving Kindness
Loving Kindness, focusing on your own well being and the well-being of others. Chanting:
- “May I be filled with loving-kindness.”
- “May I be well in body and mind.”
- “May I be at ease and happy.”
- “May you be filled with loving-kindness.”
- “May you be well in body and mind.”
- “May you be at ease and happy.”
Visualization
Visualization can be a goal, a wish, or something that you want or need which you visualize with your mind. You may want to find or write your own affirmation for what you desire and focus on that.
Guided Meditation.
Guided mediations are like stories. They are guided by the teachers voice. They can be hypnotisms to achieve something, like having more motivation or giving up drinking. Or they can be for a purpose such as getting to sleep.
Yoga
Yoga is a group of physical exercise and meditation originating in ancient India. It has many health benefits including, flexibility, relaxation, strength and calmness of mind.
Tai-Chi.
Tai-chi is a Taoist group of exercises that train body and mind. It is related to martial arts. It is intended to balance your life-force, known as Chi, translated from Chinese as simply 'energy'
Deepak Chopra
- “Prayer is you speaking to God. Meditation is allowing the spirit to speak to you.”
- “Meditation is not a way of making your mind quiet. It is a way of entering into the quiet that is already there.”
- “Stop. Take three deep breaths and smile everywhere in your body, observing what’s happening in your body. Proceed now with kindness and understanding.”
- “To make the right choices in life, you have to get in touch with your soul. To do this, you need to experience solitude, which most people are afraid of, because in the silence you hear the truth and know the solutions.”
Meditation is relatively easy to practice. It gives you a chance to take some time for yourself to breathe, relax and clear your mind. It may help to achieve interconnectedness with all beings and has may health benefits by reducing stress and inflammation. Anyone can practice meditation and it only has to be for about 20 minutes a day, in the mornings. My favorite meditation is sitting Buddhist or Hindu meditation, deep breathing and chanting Om quietly to myself on the exhale. I also like the Bahai Faith idea of asking your spirit questions as you practice. Guided meditation are also lovely to and can serve a purpose such as getting to sleep, relaxation or quitting bad habits. You can find many guided meditations on You-Tube or the like. You can also spread you good-will to others by practicing loving-kindness meditation. Not only that but no matter what religion or non-religion you are you can easily incorporate meditation into your life.
References
Meditation, Wikipedia, viewed 6/11/2023, https://en.wikipedia.org/wiki/Meditation
7 ways meditation can actually change the brain. viewed 6/11/2023, https://www.forbes.com/sites/alicegwalton/2015/02/09/7-ways-meditation-can-actually-change-the-brain/?sh=2628cf901465
What is meditation? Benefits and techniques, viewed 6/11/2023, https://mindworks.org/blog/what-is-zen-meditation-benefits-techniques/
Taoist Meditation, viewed 6/11/2023, https://en.wikipedia.org/wiki/Taoist_meditation
The way of meditation blog, viewed 7/11/2023, https://www.thewayofmeditation.com.au/hindu-meditation
Meditation programs for psychological stress and well-being, viewed 7/11/2023, v https://www.ncbi.nlm.nih.gov/books/NBK180109/#:~:text=In%20meditation%2C%20a%20person%20learns,physical%20relaxation%2C%20and%20psychological%20balance.
Yoga, viewed 8/11/2023, https://en.wikipedia.org/wiki/Yoga
How to practice loving-kindness meditation, viewed 8/11/2023, https://psychcentral.com/health/loving-kindness-meditation#practice
The essence of Jewish meditation, viewed, 8/11/2023, https://www.bbc.co.uk/religion/religions/judaism/worship/meditation_1.shtml#:~:text=More%20generally%2C%20Jewish%20meditation%20is,that%20had%20previously%20been%20'unconscious'
Top 30 Deepak Chopra Quotes, viewed 13th/Nov/2023, https://chopra.com/articles/top-30-deepak-chopraquotes#:~:text=%E2%80%9CMeditation%20is%20not%20a%20way,what's%20happening%20in%20your%20body.
Deepak Chopra, viewed 13th/Nov/2023, https://en.wikipedia.org/wiki/Deepak_Chopra
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