Meditation 101
Meditation 101: A Brief History, Various Forms, the Benefits, and How to Find the Right Type
When something has been around thousands of years, there must be a reason. Meditation
is a practice that human beings have embraced throughout the ages and throughout various
cultures and civilizations. Meditation, which has evolved into a mainstream practice, including
in Westernized countries, it comes in many forms and varieties. Research validating the many
the benefits of meditation continue to emerge.
In this article, you will learn about the history of meditation, variations, and the benefits.
A Brief History of Meditation
According to the Chopra Center (named after meditation guru, Deepak Chopra),
meditation in some form has existed for at least 5,000 years—though the exact data remains
unknown. Early sources trace meditation to the ancient teachings of the Veda in India.
Meditation later spread through Taoism in China and Buddhism in India. The Buddha, whose
teachings date back to 500 B.C., had a profound effect on the practice of meditation, according to
the EOC Institute. Fast-forward to 20th century America, where Zen Buddhism, Hatha Yoga and
Transcendental Meditation gained popularity during the 1960s and 1970s (in part thanks to the
hippie movement). Today, meditation continues to hold interest and has become mainstreamed
into American culture. In particular, mindfulness, or intentionally paying attention to the
the present moment is practiced in schools, hospitals, counseling centers, and other places. With
promising research showing the benefits of meditation, this trend will likely continue into the
future, writes Psychology Today.
Varieties of Meditation
Forms of meditation can be found in Judaism and Islam, which has two forms of
meditation, Tafakkur and (the less accepted form) Sufism. According to Psychology Today,
Buddhism features Zen, Tibetan, and Theravada meditation. Here are some commonly
practiced forms of meditation (reported by Medical News Today):
Loving-Kindness Meditation: During this meditation, the practitioner repeats a simple message or phrase until he or she generates feelings of compassion and love.
Possible Benefits: linked with reducing depression, anger, and other negative states or
emotions. Enhanced relationships. Improved sense of well-being.
Mindfulness: In this meditation, the meditator focuses on the present moment, including one’s surroundings. The breath is often used as an anchor to bring the attention back to what is occurring.
Possible Benefits: Less distracted, more aware of environment, connecting with self and others, increased health, decreased stress response.
Zazen: This is the heart of Zen meditation, where the practitioner typically sits with legs crossed and focuses on the breath and see’s mind, body and breath as one inseparable reality. Particular attention is given to the posture, such as keeping the back straight. The eyes are held slightly open, cast down about three feet ahead.
Possible Benefits:Increased focus and concentration. Improved health. Decreased stress response.
Transcendental Meditation: This involves the use of a mantra or sound which is repeated or more accurately thought in a particular way. One sits comfortably, usually in a chair, and practices for 20 minutes, twice a day. Instruction from a trained teacher is recommended due to the nuances of the technique.
Possible Benefits: Expansion of awareness, reduced stress, deeper connection with self and desires, improved health
Body Scan: In this meditation, the person scans their body to find and release tension. This can be done in cross legged, sitting or laying down postures. The practitioner may start with focusing on one end of the body, such as the feet, and work his or her way through the entire body.
Possible Benefits:Reduced stress, greater health, relaxation, deeper connection with body and insights into health actions.
Benefits of Meditation
While the quality of some studies have come into question, research suggests that
meditation produces numerous benefits, including improved physical and mental health. For
example, a synthesis of 20 studies found that meditation and mindfulness reduced depression and
blood pressure as well as improved sleep, self-esteem, cognitive functioning, attention, and anger
management.
Individuals practicing zazen were found to possess more control over the brain’s default
network, which is responsible for producing random streams of thought. Hundreds of research
studies have been conducted on Transcendental Meditation, reporting improved academic
performance for students, reduced burnout rates for teachers, reduction in PSTD for veterans,
reduced risk of heart attacks, greater resistance to stress, and other benefits.
Selecting A Meditation Form
How do you go about choosing a type of meditation? Asking yourself questions such as: How does your body feel?
What’s happening with your mind, lots of thoughts, need to focus better? What’s your goal? Do
you want to feel more energy, connected, etc.? As you determine your reasons for meditating,
look at the list above of types of meditation and see which one fit your needs. Meditation isn’t meant to be rigid it’s fluid and the right meditations find you when you need.
An ancient practice, meditation has proven itself to be highly beneficial for people from
all walks of life and all ages. The variety of forms provide you with a choice and opportunity to
learn new methods. In the next article, a guided meditation will be provided, so you can
experience the process for yourself.
