What is Meditation? Concepts, Benefits and the Main Meditation Types Explained

INTRODUCTION

Many people want to meditate, but they lack a clear understanding of what is meditation. Let’s begin by understanding that the word meditation is a more encompassing term than many people believe. Today, we live in a globalized world, filled with information. Furthermore, with the advent of the internet, we can access knowledge from various cultures.

Firstly, we must comprehend that the term encompasses a myriad of practices developed by a diversity of people and cultures. Such practices have evolved in different times and places around the world. To understand this, Matko & Sedlmeier (2019) identified 309 techniques, in addition to the 20 most common types.

For this reason, when we try to grasp what meditation is, we can get confused with so much information. But, don’t worry! This article seeks to bring clarity and elucidate, in a simple way, the concept of meditation. We’ll also cover some of its benefits, and talk a bit about the main types known and practiced worldwide.

WHAT IS MEDITATION, AFTER ALL?

Certainly, if you research, you’ll discover various definitions of what meditation is. Some of them having a more scientific approach and others a lot more spiritual. The oldest known record is in the Hindu Vedas, dating back to 1500 B.C.E. The Latin translation of “meditatum” relates to the act of pondering.

We can understand the act of meditating in numerous approaches as a form of training. Mostly aimed at developing our ability to perceive, feel, and become aware of present events, objects, or sensory patterns.

In addition, this definition is included within the term awareness: the act of being conscious, cognizant, or mindful of something. In other words, becoming aware is closely related to the ability to focus on something.

On a deeper level, other forms of meditation can be understood as a process of study or learning. Primarily focused on altering our perception and interaction with reality through self-investigation. Eventually, we begin to identify, understand, and detach from false conceptions and conditioning that we believed to be true.

“Meditation is not about stopping thoughts, but recognizing that we are more than our thoughts and our feelings.” — Arianna Huffington

the objects of attention

Futhermore, meditation is widely recognized for its role in cultivating attention and awareness. This involves engaging in various practices that trains the mind to focus on specific objects. Such objects can be external or internal, tangible or subtle, or even a thought-provoking question, for instance.

Understanding this is the foundation for comprehending each type of meditation. Considering that each one uses a different focal point or “object”, such as mantras, bells, singing bowls, visualizations, body movement, physical objects, physical sensations, energy centers, among others.

Moreover, from this training, individuals can achieve mental clarity, stable emotional states, and elevated levels of consciousness, among other benefits.

If we want to go deeper, an interesting example is the concept of “Withdrawal of the senses” or Pratyahara. The term was coined by Patanjali as the fifth limb of his eight-limbed yoga.

“When the mind is disturbed by worldly desires, it loses the power of discrimination and becomes the servant of the senses.” – Patanjali

We conclude with another interesting definition of meditation: a tool that facilitates the harmonious integration of fundamental aspects of human existence: the realm of the mind and the realm of the heart. Additionally, this interaction between the mind and the heart is addressed by Dr. Joe Dispenza and the HMI (HeartMath Institute) in their works, referring to this phenomenon as heart coherence.

THE BENEFITS OF MEDITATION

According to Ayu (2015), during the meditation process, we can remove accumulated stress, increase our energy, and improve our overall health. Research confirms a myriad of benefits associated with meditation, including:

• Stress reduction
• Anxiety reduction
• Depression reduction
• Reduction of physical and psychological pain
• Memory improvement
• Increased efficiency
• Promotion of emotional health
• Enhanced attention and focus
• Increased self-esteem

In terms of physiological benefits, we have:

• Reduced blood pressure
• Reduced heart rate
• Reduced metabolism
• Reduced respiratory patterns
• Regulation of oxygen and CO2 utilization
• Increased melatonin (sleep-related hormone)
• Increased skin resistance
• Improved blood flow to the brain

As mentioned earlier, meditation has a very positive impact on human health, bringing immunological, genetic, mental, and physical benefits. Let’s address some more specific ones below:

MEDITATION AND MENTAL HEALTH

Meditation increases happiness by explicitly enhancing positive emotional responses in the human body. Jamil et al. (2023) mention a study conducted with 35 cancer patients, where 17 of them were meditators. The study results showed a proportional increase in the duration of the practice with improved mood symptoms. Furthermore, improvement in sleep and focus was also shown.

Another 14 studies also points out the relationship between meditative practices and the reduction of suicidal thoughts and behaviors. Especially, in individuals with severe depression.

Meditation has also proven effective in relieving and treating symptoms of Post-Traumatic Stress Disorder (PTSD); feelings of loneliness; and social anxiety.

MEDITATION AND THE BRAIN

Scientific studies in the field of neuroscience have confirmed that through meditation, we can access and restructure our brain system. Additionally, other studies, through the analysis of Magnetic Resonance Imaging (MRI) scans, has shown that it triggers a variety of brain changes. Thus, improving various functions, causing positive changes, and activating emotional and cognitive centers in the brain.

To conclude, some studies have also shown that people who meditate are faster in performing tasks. Also confirms that it influences neural networks by increasing gray matter in the brain.

MEDITATION, HEART, AND CIRCULATION

Meditation is linked with reducing the harmful effects of hypertension. In Korea, a study that followed 48 patients with diabetes and hypertension for 8 weeks, showed a decrease in inflammatory markers and LDL.

Moreover, another 5-year study by Schneider et al. (2012) showed that a group of meditators were able to reduced their risk of heart attacks by 48%. This same study also shows a significant reduction in blood pressure.

Another study by Jamil et al. (2023) points out 04 other works showing that it also can regulate systolic and diastolic blood pressure in veins and arteries. These benefits and many others are related to what we call heart coherence, a state in which the heart rhythm operates in a synchronous state.

THE MAIN TYPES OF MEDITATION

“There are two things which are absolutely necessary to find out about: the understanding of space, and the nature of silence.” – Jiddu Krishnamurti

As mentioned earlier, there are more than 300 types of practices worldwide. Many of them have various similar or even identical aspects.

Moreover, they can also present various levels of complexity. These can be experienced by practitioners according to their level of consciousness and experience. In this article, we have written basic information about the most popular types of meditation, namely:

TRANSCENDENTAL MEDITATION

Transcendental Meditation (TM) was created by an Indian guru named Maharishi Mahesh in 1950. The practice uses the repetition of Mantras or sounds and is associated with focusing inward, reaching into very subtle layers of consciousness. In this way, one can – as the name suggests – transcend the experience. Thus expanding conscious awareness and connecting with the source beyond all thoughts, beyond the mind. Such source is also defined as a creative intelligence that permeates all existence.

Let’s sum up, by saying that TM uses sound – Mantras – as the object of attention. As they are also used in some practices from Buddhist and Hindu traditions, for example.

VIPASSANA MEDITATION

It is believed that Vipassana is one of the oldest Indian meditation techniques, rediscovered by Gautama Buddha 2500 years ago. Later on, it became part of the Theravada and Mahayana Buddhism. The Pali word can be divided into ‘Vi’ and ‘Passa’, the first meaning “in a special way” and the second “seeing, observing”. It can be understood simply as insight or “seeing things as they really are,” seeing a true perspective; understanding the true nature of everything.

The basic principle of Vipassana is at the very heart of Buddhism. This principle asserts that all mental impurities arise from an ignorant point of view regarding the nature of reality. Moreover, this basic ignorance is the root of all human suffering. The practice of Vipassana thus is understood as a tool to overcome ignorance by seeing the real nature of reality.

YOGA MEDITATION

We can find the term Yoga Meditation. However, we can understand that Yoga has meditation at its very core. Some may see yoga as a practice where practitioners perform different poses (asanas). Despite, nowadays, we may find some purely physical yoga practices, classical and traditional yoga involves much more than that. One of the deepest and most important principles of yoga is called “dhyana,” which is nothing more than meditation.

Yoga also has various mental and respiratory exercises (Pranayama) aiming to reach a meditative state; achieve elevated states of consciousness; and ultimately transcend to Samadhi: the supreme state beyond all duality; the experience of spiritual enlightenment.

MINDFULNESS MEDITATION

Firstly, Mindfulness is the English translation of the term “Sati” in Pali, which, in turn, means to be aware, paying attention, observing. Therefore, Mindfulness is a ability we have to be fully present and it can be trained..

The term can also be understood as a state of full awareness that can genuinely be achieved during meditation practice. In Buddhist traditions, achieving this state of full awareness is the first stage in the practices. Subsequently, from this state, we begin to practice more complex self-investigation techniques.

Therefore, the term Mindfulness was coined in the West and has its principles derived from Buddhist teachings of the Zen school. The concept of Mindfulness has influenced many people in the West. Jon Kabat-Zinn and his colleagues at the University of Massachusetts were primarily responsible for disseminating this practice in the West.

Mindfulness meditation consists of a common training among various other practices, where the practitioner exercises internal observation, looking at their thoughts with an attitude of detachment.

WALKING MEDITATION AND MOVEMENT MEDITATION

Walking meditation also involves “mindfulness” or “full awareness exercises”. It is nothing more than the act of exercising attention in the present moment, using body movement as the main object or focal point.

In walking meditation, we seek to achieve a state of being fully aware of the present moment, while directing all of our attention to the movement. This type of meditation is widely used in Buddhist practices, such as Theravada Buddhism. Also in Kung Fu training, which in turn, has its roots in both Buddhism and Taoism.

Therefore, I also included “Movement Meditation” in the heading because, if we stop to think, there are various practices like Kung Fu, Tai Chi, Qi Gong, and Yoga that integrate movements and breathing in order to achieve meditative states of full awareness. We can also perceive these methods, to some extent, as forms of movement meditation, in light of the fact that meditation is an inherent part of such practices.

MANTRA MEDITATION

This type of meditation, dispite having very ancient roots associated with Buddhism and Hinduism, it can also be linked to various other spiritual traditions which use the recitation of sacred words, such as shamanism, Judaism, and Christianity, among others.

As mentioned earlier, Mantra Meditation uses the sound as the object of attention. The word comes from the Sanskrit “man,” which means mind, and “tra,” which means “to liberate.” Mantras are composed of words or sentences that are intoned or chanted during a meditative practice.

Most meditations that use mantras as the focal point also make use of mindfulness meditation as a second key component for the practice. On the other hand, if we go to a more spiritual and subtle perspective, we can consider the mantras as being divine sounds, condensed forms of spiritual energy, the sound-body of a divine being.

Furthermore, mystics and yogis say that mantras are eternal friends that accompany meditators through eternity, guiding them through a path untouched by the light of the sun or the moon.

ZEN MEDITATION OR ZAZEN

The Zen Buddhist tradition is a branch of Mahayana Buddhism and its origins are traced back to China, during the Tang Dynasty and subsequently spread to other nations. The term “Zen” is derived from the Japanese pronunciation of the Chinese word “Chán,” which, in turn, has its roots in another word: “dhyāna,” meaning meditation in Sanskrit.

Zen or Zazen is at the very core of the Zen tradition, involving a seated meditation practice that encompasses profound self-study through self-investigation.

“To study the Buddha Way is to study the self, to study the self is to forget the self, and to forget the self is to be enlightened by the ten thousand things.” – Master Dogen

According to Zendo Brazil, the practice of Zazen involves going beyond thought and non-thought, beyond self and non-self. It is to continuously marvel at the relationship of all things and to investigate the meaning of life.

VISUALIZATION MEDITATION

Visualization meditations can vary widely and leverage the visual power of the mind to create imaginary objects during the practice. The ability to visualize is a method that empowers the mind to influence the body. Visualization techniques gained fame in the 1980s, when Russians began using them to enhance performance in the 1984 Olympic Games.

The technique commonly involves using objects or people as focal points. Some practices are done in a sitting or lying posture, both aimed at increasing concentration and focus of the mind and relaxation of the body. From there, we activate the imagination to visualize mental images and ideas.

GUIDED MEDITATION

This kind of practice involve a person guiding and narrating the practices. Guided sessions are always an interesting option for beginners, and any type of meditation can employ such strategies, where an experienced person directs the practice.

Moreover, in a guided meditation, a narrator/teacher can guide and explain some techniques, describe the dynamics of the mind during the practice, including visualization methods, among others.

CHAKRA MEDITATION

Firstly, it is necessary to have an idea of what chakras are. I bet you’ve heard of them. They are known as energy centers or “spinning energy wheels” distributed at specific points along our body. The Hindu word can be translated as “wheel” and emerged in ancient Hindu traditions; and it has its first records found in the Vedas, written between 1500 and 500 B.C.

Additionally, the chakras are believed to be spinning energy vortexes, in motion, concentrating a significant amount of energy and intimately connected with all our systems, where each chakra has its peculiarities and special characteristics.

Chakra meditation aims to open, to cleanse, or harmonize these energy centers, release any blockages, and facilitate the flow of pure and healthy energy throughout all our systems.

Lastly, these practices can be guided or not. During some types of chakra meditation, the practitioner directs all their energy and attention to a specific chakra at a time, using their intention and focus to perform energetic purification.

LOVING-KINDNESS AND COMPASSION MEDITATION

The practice of Loving-Kindness, also known as metta in Pali, is derived from Buddhism and focuses on developing a non-egoistic, affectionate, loving, and unconditional state of generosity for other beings and oneself.

As for Compassion Meditation, it also comes from Pali, “karunaa.” According to Hopkins (2001), compassion can be defined as a deep, heartfelt desire wishing that all sentient beings be free from suffering and all its causes. In other words, focuses on developing the ability to cultivate a deep compassionate feeling or genuine sympathy for other people or oneself.

Moreover, both forms are related to or includes mindfulness practices as well, and they are present in traditions such as Theravada Tibetan Buddhism and Japanese and Chinese Zen.

Meditation in Buddhist traditions utilizes various objects of attention and emotional modes, which are incorporated into the practice, including the practices of Loving-Kindness and Compassion.

conclusion

In summary, meditation is a term that encompasses a variety of practices developed by different cultures over time. This article aimed to clarify the concepts behind it, highlighting its benefits, as well as categorize the main types of practices.

Additionally, we understood that is crucial to know the concept of “objects of attention” as a foundation necessary to be able to understand, differentiate and explore its diverse types. Thus, each form of meditation makes use of specific objects of attention to promote mental clarity, emotional stability, elevated states of consciousness and so forth.

Also, we went through lots of benefits, including the reduction of stress, anxiety and depression; as well as the positive impacts on brain function and blood circulation. Therefore, the improvement of our overall health – mind, body, emotional and spiritual.

We concluded by emphasizing the main types of meditation, highlighting the diversity of practices available for those seeking to explore this transformative benefits in their lives.

So, CHOOSE THE ONE YOU FEEL IS RIGHT FOR YOU AND START RIGHT NOW!

May you be blessed with peace, love and wisdom! 🙏🏽 Thank you!  ૐ

---

CLICK BELOW TO SEE THE REFERENCES: