Meditation
Thanks to Buddhists and Yogis Meditation is pretty much a household word. There are very few individuals who are not at least passingly aware of what Meditation is.
Meditation provides a rather gentler alternative for those wishing to restore plasticity to their brains. Mindfulness-based therapies have proven their worth in clinical trials for preventing relapse in depression, for example, and have shown promise in treating addiction. Rather than a chemical reboot, meditation and mindfulness dial down the activity of the default mode network by training patients to focus their attention on bodily sensations such as the breath. Over time, this has the effect of diminishing the influence of the top-down models responsible for craving and overly ruminative, self-critical thinking styles. [1]
“In Buddhist tradition, the word ‘meditation’ is equivalent to a word like ‘sports’ in the U.S. It’s a family of activities, not a single thing,” University of Wisconsin neuroscience lab director Richard J. Davidson, Ph.D., told The New York Times.
Types of Meditation
CONCENTRATION MEDITATION
Concentration meditation involves focusing on a single point. This could entail following the breath, repeating a single word or mantra, staring at a candle flame, listening to a repetitive gong, or counting beads on a mala. [2]
Concentration and mindfulness are distinctly different functions. They each have their role to play in meditation, and the relationship between them is definite and delicate. Concentration is often called one-pointedness of mind. It consists of forcing the mind to remain on one static point. Please note the word FORCE. Concentration is pretty much a forced type of activity. It can be developed by force, by sheer unremitting willpower. And once developed, it retains some of that forced flavor. Mindfulness, on the other hand, is a delicate function leading to refined sensibilities. These two are partners in the job of meditation. Mindfulness is the sensitive one. He notices things. Concentration provides the power. He keeps the attention pinned down to one item. Ideally, mindfulness is in this relationship. Mindfulness picks the objects of attention, and notices when the attention has gone astray. Concentration does the actual work of holding the attention steady on that chosen object. If either of these partners is weak, your meditation goes astray. [5]
MINDFULNESS MEDITATION
Mindfulness meditation encourages the practitioner to observe wandering thoughts as they drift through the mind. [2]
Mindfulness is the basic human ability to be fully present, aware of where we are and what we’re doing, and not overly reactive or overwhelmed by what’s going on around us. When we are mindful of our actions, we pay more attention to what we are doing. It’s the opposite of going through the motions—instead, you are tuned into your senses, noticing your thoughts and emotions. [3]
GUIDED MEDITATION
If you find meditation challenging, guided meditation for concentration might be a good choice for you. Here the voice of an instructor guides you through your meditation session. The session could take place at your home or in a group setting. Practicing guided meditation often seems easier than going it alone, but it’s important to remain vigilant because the very comfort of being guided and following instructions is so soothing that the mind will want to wander – or you’ll doze off. Your job, as a meditator, is to notice when that happens and come back to the practice. [4]
OPEN AWARENESS MEDITATION
Also called open monitoring or non-directive meditation, this style of meditation is the opposite of focused attention. Instead of concentrating on something, your attention is open and remains aware of everything that is happening. All experiences are perceived as they happen, with a goal of remaining non-judgmental toward oneself. [6]
How to Meditate
Meditation Formula
- Sit or lie comfortably.
- Close your eyes.
- Make no effort to control the breath; simply breathe naturally.
- Focus your attention
- Maintain the meditation practice for two to three minutes to start, and then try it for longer periods.
How to do Mindfulness Meditation [3]
Take your seat. Whatever you’re sitting on—a chair, a meditation cushion, a park bench—find a spot that gives you a stable, solid seat, not perching or hanging back.
Notice what your legs are doing. If on a cushion on the floor, cross your legs comfortably in front of you. (If you already do some kind of seated yoga posture, go ahead.) If on a chair, it’s good if the bottoms of your feet are touching the floor.
Straighten—but don’t stiffen—your upper body. The spine has natural curvature. Let it be there. Your head and shoulders can comfortably rest on top of your vertebrae.
Situate your upper arms parallel to your upper body. Then let your hands drop onto the tops of your legs. With your upper arms at your sides, your hands will land in the right spot. Too far forward will make you hunch. Too far back will make you stiff. You’re tuning the strings of your body—not too tight and not too loose.
Drop your chin a little and let your gaze fall gently downward. You may let your eyelids lower. If you feel the need, you may lower them completely, but it’s not necessary to close your eyes when meditating. You can simply let what appears before your eyes be there without focusing on it.
Be there for a few moments. Relax. Bring your attention to your breath or the sensations in your body.
Feel your breath—or some say “follow” it—as it goes out and as it goes in. (Some versions of this practice put more emphasis on the outbreath, and for the inbreath you simply leave a spacious pause.) Either way, draw your attention to the physical sensation of breathing: the air moving through your nose or mouth, the rising and falling of your belly, or your chest. Choose your focal point, and with each breath, you can mentally note “breathing in” and “breathing out.”
Inevitably, your attention will leave the breath and wander to other places. Don’t worry. There’s no need to block or eliminate thinking. When you get around to noticing your mind wandering—in a few seconds, a minute, five minutes—just gently return your attention to the breath.
Practice pausing before making any physical adjustments, such as moving your body or scratching an itch. With intention, shift at a moment you choose, allowing space between what you experience and what you choose to do.
You may find your mind wandering constantly—that’s normal, too. Instead of wrestling with or engaging with those thoughts as much, practice observing without needing to react. Just sit and pay attention. As hard as it is to maintain, that’s all there is. Come back over and over again without judgment or expectation.
When you’re ready, gently lift your gaze (if your eyes are closed, open them). Take a moment and notice any sounds in the environment. Notice how your body feels right now. Notice your thoughts and emotions. Pausing for a moment, decide how you’d like to continue on with your day.
Types of Focus for Meditation
Mantra – repeating a word, phrase, or sound over and overVisualization – picturing a place or focusing on a goal
A body part – focusing on a particular area or sensation in the body
Candle – looking at a flame to focus the mind
Mala beads – counting beads on a mala
A sound – listening to a gong or chime
Types of Things Monitored for Meditation
Thoughts
Feelings
Memories
Sounds
Smells
Bodily sensations
Benefits of Mediation
There are thousands of studies that have shown mindfulness meditation can positively impact mental and physical health. Whether it’s by reducing stress, improving sleep, increasing focus, or improving relationships, research shows mindfulness works. While the research on mindfulness, especially digital mindfulness programs, is still growing, there is evidence to support the use of mindfulness training for many outcomes. [7] [8] [9]
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