The word “meditation” comes from the Latin “meditatio”, and its meaning is “reflection, thought, practice, exercise”. In a certain sense, meditation is a form of reflection and exercise of the mind, and its purpose is to promote psychological relaxation – and, consequently, also physical – through the implementation of various techniques.
Meditation can bring many benefits to our well-being. Although it is not an activity that everyone can enjoy, many say they have gained great benefits from it and can no longer do without it. Here are the main features of meditation and its most common types, in particular the one called "mindfulness", along with some advice for starting to meditate from scratch.
Meditation: what it is and the benefits for the well-being of mind and body
When we talk about meditation, we mean a whole series of practices of internal concentration and relaxation techniques that can have different purposes. There are those who appreciate it for religious reasons - this is, after all, why meditation was born - and those who instead appreciate it to gain advantages in managing stress, in acquiring greater awareness or to try to improve their mental health conditions.
Normally, when we think of meditation, we imagine a person sitting in a secluded place, in silence, completely intent on reflecting on a thought or a single sensation. In fact, the image is fitting: meditation has the very objective of addressing the present moment, abandoning every negative thought. Through this, it is possible to face one's fears and try to overcome them to achieve the goals that one had set for oneself.
At the basis of all the different theories and techniques of meditation, in fact, there is the awareness that our brain does not stand still for a moment, and is besieged every day by many thoughts. Thanks to meditation, however, it is possible to train your mind to manage them.
This, in the experience of those who practice meditation regularly, can bring numerous benefits to their daily lives, and have a positive effect both on the mind (in those who suffer from anxiety for example) and, to some extent, on the body.
It is true that this practice is not so effective for everyone: however, it cannot be denied that thanks to meditation it is possible to rest and relax. It is no coincidence that all the techniques and specific typologies proposed by tradition focus on breath control, with the specific aim of achieving calm and a feeling of inner quiet.
Finally, for many, meditation would also allow them to know themselves better. Through concentration on themselves, in fact, it would be possible to acquire a greater awareness of their own limits and potential.
Meditation: the types
There are or have been, throughout history, many different types of meditation; they are generally distinguished on the basis of their origin, their ultimate goals and the techniques they employ. Among the most common we can mention:
- Zen meditation, also called zazen. This is the most famous, born almost 1500 years ago from Buddhist thought. It then spread throughout the world, so much so that even today, the concept of meditation is mostly associated with the image of a monk sitting on a cushion with his eyes closed, his shoulders stretched out and his legs crossed, precisely in a Zen position. Through Zen techniques, it would be possible to acquire greater self-awareness and self-control;
- vipassana meditation, which also comes from the Buddhist tradition. Compared to Zen meditation, it focuses more on aspects of a spiritual nature. Furthermore, it aims to improve the daily life of those who practice it through increased concentration and a path of self-awareness. Sometimes, it can be part of a broader project to change one's life, which also includes improving one's habits, for example in terms of nutrition;
- transcendental meditation is, however, much more recent: it was described by an Indian yoga master around the 1950s, and it quickly spread. This was possible thanks to its promise to guarantee those who practice it the acquisition of harmony with themselves and others. What most characterizes it is the repetition of a mantra, that is, a word, a sound or a fixed phrase (sometimes even a prayer), with the aim of visualizing a single concept in one's mind and promoting concentration;
- ho'oponopono meditation has its origins in a completely different part of the world: it is an ancient Hawaiian technique of inner healing. This form of meditation also involves ethical and spiritual aspects and aims to improve the individual by helping him to find, step by step, a balance in the relationship with himself, inner peace and a recovery of physical energy;
- dynamic meditation and walking meditation, finally, although very different, have in common the fact that they must be practiced in movement. Thanks to the movement of the body in space, to be carried out naturally according to precise rules, the meditator should be able to obtain important results in terms of relaxation and tranquility.
Mindfulness Meditation: What is it?
A type of meditation that is very popular today is the so-called mindfulness meditation. As the name suggests, it is based on gaining self-awareness, developing consciousness, and paying attention to the present, the here and now. The goal is to put the past and expectations about the future on hold in our memory.
From a practical point of view, mindfulness meditation uses numerous Buddhist techniques, or at least those derived from this spiritual and philosophical tradition, but in a completely different context. Traditional techniques are in fact emptied of their more specifically religious aspects and are instead centered on the individual and his well-being.
The goal is to make those who practice mindfulness fully aware, leading them to abandon negative thoughts and memories, to instead embrace their interiority. In this way, it would become possible to control their emotions, and thus learn to avoid occasions of suffering.
Mindfulness meditation is becoming increasingly popular these days. This is because it uses ancient and well-known methodologies, but in a more accessible context for those who are simply looking for a way to recover lost well-being. Although its effectiveness obviously varies from case to case, this form of meditation is sometimes used even in the case of emotional problems that are difficult to overcome.
The basic idea is to learn to observe and accept your present reality, without judging, condemning or running away from it. This concept harks back to the Buddhist notion of “enlightenment”: only by deeply understanding ourselves and what is around us will we be able to improve ourselves.
Practicing Meditation: Where to Start
Here, finally, are some tips for starting to practice meditation from scratch.
- First of all, you need to ask yourself whether it is necessary to resort to teachers and a specific course, or whether it is better to try to find your own way to meditation on your own. The choice depends on your character and experience: however, nothing prevents you from starting alone and then, if necessary, seeking guidance in external training.
- To practice meditation, it is essential to find the most suitable time and place. You need to set aside at least ten minutes of your time, possibly taking it away from some stressful activity; alternatively, you can practice after a reflective and calm activity such as reading. It is equally important to find a comfortable and silent space (or with appropriate background music), such as to promote relaxation of the body and mind.
- A fundamental element in all forms of meditation is the control of one's breath. Regulating the strength and frequency of breathing requires maintaining constant attention on oneself, while deep breathing helps relaxation and well-being and can promote a temporary reduction in the sensation of stress;
- Pay attention to the position of your body. Your back should be straight but not tense, so as to discourage sleep but promote relaxation. The same goes for your head and shoulders. Usually you sit on the floor, especially if you are at home, but you can try other positions, depending on the method and techniques provided by the different types of meditation.
- Although it may seem trivial, it is important to remember that meditation should never be practiced reluctantly or hastily: it should never become a duty, or be understood as an immediate remedy. Meditation, on the contrary, requires a careful study of the most suitable techniques, as well as calm, patience and conviction. Only in this way can benefits be obtained during a continuous journey.