What Is Meditation?
Meditation (dhyana) is an ancient practice that gained popularity in the West in the early 20th century. It involves training the mind to attain a state of consciousness different from the normal waking state. Achieving this state requires discipline and practice to calm and silence the mind.
According to ancient Vedic texts, every human being has three aspects:
– The physical body: This allows us to experience the physical world.
– The working consciousness: This aspect is constantly changing and encompasses thoughts, fears, worries, ego, happiness, and experiences.
– The deep inner self: This aspect represents pure consciousness, which remains unchanged. It contains all knowledge, intelligence, and natural laws.
This pure consciousness is experienced during deep sleep, where the working consciousness is inactive, resulting in a state of peace and bliss. Meditation allows the mind to experience pure consciousness while fully awake and aware, going beyond the working consciousness to achieve inner peace and bliss, reducing life stresses and improving overall health.
Different Types Of Meditation
There are many meditation techniques, including:
– Concentration
– Mindfulness
– Guided meditations
– Sound meditation
– Breathing meditation
– Candle meditation
– Mantra meditations
– Exercise meditations such as walking, yoga, tai chi, and qigong
Some techniques may be easier for some people and harder for others. However, the key is consistency in practice, regardless of the technique chosen.
Benefits Of Meditation
Numerous scientific studies have demonstrated the benefits of meditation for the mind and body, including:
– Increased attention and concentration
– Reduced pain
– Reduced anxiety, insomnia, and depression
– Reduced stress and inflammation
– Increased relaxation
– Increased grey matter volume in the brain
One study even showed that 8 weeks of meditation can affect gene expression in over 100 genes, regulating inflammation, immune system, metabolism, cardiovascular system, and circadian rhythm. This suggests that a wide range of disorders, from heart disease to autoimmune disorders, can benefit from meditation.
Step-by-step guide to get started with meditation:
Despite its many benefits, why do so few people practice meditation? Is it because calming the mind seems difficult? Or perhaps some believe they enjoy the chaos in their minds? Maybe it’s because meditation appears overly complex or they simply don’t know how to start.
Let’s clear up some misconceptions:
– Meditation is not difficult or complicated; it can be simple and even enjoyable.
– If you believe you enjoy chaos, you’ll likely enjoy the calmness that meditation brings.
– Meditation is about calming the mind by focusing on one thing, rather than trying to empty the mind completely.
Simple Breathing Meditations
Breathing meditations are excellent for beginners.
Before starting meditation, practice simple deep breathing to relax:
– Inhale deeply through your nose for 4 seconds.
– Hold your breath for 5 seconds.
– Exhale slowly through your mouth for 6 seconds.
– Repeat a few times.
Breathing Meditation 1
1. Get into a comfortable position.
2. Close your eyes and focus on your breath.
3. Slowly count each breath as you inhale and exhale through your nose:
– Inhale (one), Exhale (two), Inhale (three).
4. Count to ten and then start again.
5. Other thoughts may arise, but gently bring your attention back to your breath.
Breathing Meditation 2
1. Get into a comfortable position.
2. Close your eyes and breathe normally.
3. Slowly focus on your breath without trying to adjust it.
4. Observe each breath’s sensation, the noise it makes, and the rise and fall of your belly and diaphragm.
5. You may place your hand on your belly to feel the rise and fall.
6. Other thoughts may arise, but gently bring your attention back to your breath.
Counting Meditation
This simple but challenging meditation involves counting:
1. Get into a comfortable position.
2. Breathe normally.
3. Close your eyes and start counting from 1 to 10 very slowly.
4. Keep your focus on each number.
5. If your mind wanders, stop counting and start again from 1.
Yoni Mudra
This exercise focuses on pratyahara, or withdrawal of the senses, by blocking your eyes, ears, nose, and mouth:
– Use your thumbs to close your ears.
– Use your index fingers to cover your eyes.
– Use your middle fingers to close your nostrils.
– Use your remaining fingers to press your lips together.
– Release the middle fingers to breathe while meditating.
While in this position, it’s recommended to practice a breathing meditation.
Candle Meditation (Trataka)
This ancient meditation purifies and focuses the mind:
1. Get into a comfortable position.
2. Place the candle about 50cm in front of you at eye level.
3. Focus your eyes on the flame and watch it.
4. Keep your eyes open and focus on the flame’s colors and movements.
5. If your mind wanders, bring your attention back to the candle.
Mantra Meditation (Japa)
Japa involves repeating a mantra during meditation to achieve a higher state of consciousness:
– Mantras are sacred syllables that can be mentally repeated.
– Om is the most powerful mantra, containing all vibrations in the universe.
– Mantras are traditionally repeated 108 times.
Three techniques for Japa meditation:
1. Mala Meditation: Use a mala, a string of 108 beads, to keep count while reciting your mantra.
2. Finger Line Counting: Use the lines of your fingers as a counter by moving your thumb along each finger’s lines.
3. Likhita Japa (Mantra Writing): Write down your mantra on paper while mentally repeating it.
1. Mala Meditation
Malas have traditionally been used as a tool for meditation practice. By moving along each bead while reciting a mantra, you can keep your mind focused and count how many times you repeat your mantra. A mala consists of 108 beads, plus a Guru bead and a tassel hanging down. The number 108 holds significance in Hinduism and Buddhism across various scientific and religious beliefs. The Guru bead represents the teacher and serves as the starting and ending point during meditation. The tassel symbolizes unity, oneness, and spiritual connection. Malas are usually sacred spiritual necklaces worn only by the meditator and can be used for their healing properties as well as for meditation.
What Type Of Mala To Use?
Malas can be made from different natural materials such as wood, seeds, or stones, including rudraksha, sandalwood, or various semi-precious and precious gemstones. Hindus often use malas made from Rudraksha seeds, considered the most powerful sacred seeds used by yogis for thousands of years. Rudraksha seeds are said to be from the eyes of Shiva, the most powerful god in Hinduism, who is regarded as the creator of yoga and the destroyer of all illusion. It’s believed that Rudraksha seeds contain the cosmic power of Shiva himself.
How To Use A Mala?
– Start by holding the mala in your hand.
– Begin with the bead next to the Guru bead.
– Hold each bead between your thumb and middle finger (avoid using the index finger as it represents the ego).
– As you move along each bead, repeat your chosen mantra.
– You can synchronize your breath (inhale and exhale) with each bead.
– Conclude your meditation at the Guru bead.
– If you wish to continue, do not cross the Guru bead (as it is considered disrespectful).
– Reverse direction and continue until you finish your meditation.
2. Finger Line Counting
If you prefer not to use any objects while meditating, finger line counting is a technique that helps you stay focused and keep count of how many times you repeat your mantra. You can use the lines of your fingers as a counter, using your left thumb to count the lines of your left-hand fingers. Here’s how:
– Start with the little finger.
– Place your thumb on the top line of the little finger.
– Move your thumb to the middle line and then to the bottom line each time you repeat your mantra.
– Proceed to the next finger and repeat the process.
– Once you complete all four fingers, start over from the little finger.
– By using the three lines of your four fingers, you complete 12 repetitions. If you repeat this process for nine rounds of 12, it adds up to 108 repetitions, equivalent to one mala.
3. Likhita Japa (Mantra Writing)
Mantra writing involves writing down your mantra on a piece of paper while simultaneously repeating it mentally. If you’re practicing Likhita Japa or mantra writing, you should use a special notebook dedicated to this purpose. Write the mantra repeatedly in a line like a sentence. This practice promotes inner peace and strength. You can write either the Sanskrit version of your chosen mantra or the translated version. As you write, take your time and focus on each mantra as you repeat it mentally.
Choosing A Mantra
The choice of mantra is personal. There are three types: Bija, Saguna, and Nirguna.
– Bija mantras are powerful one-syllable sounds.
– Saguna mantras connect with specific deities.
– Nirguna mantras have no deity and represent the cosmos.
Bija Mantras
A bija or seed mantras are one-syllable sounds that are said to be the most powerful tool to access higher levels of consciousness.
They can also be attached to longer mantras to make them more powerful.
Bija mantras are not recommended for beginners.
Saguna Mantras
Saguna mantras are used by those that want to have a spiritual connection to a god or deity.
It is said that the repetition of Saguna mantras gives rise to the particular deity, therefore, manifesting its power.
You will need to pick the appropriate deity for you, different people will be more compatible with different deities, choose one which you can relate to, and work with the chosen mantra.
ॐ नमः शिवाय
Om Namah Sivaya (ohm nuh-muh shivai-uh)
“Adoration to Lord Shiva”
Shiva is the most important god in Hinduism, he is the creator and destroyer of the world. The dance of Shiva represents matter, when Shiva stops dancing the illusion of matter is destroyed.
ॐ नाम नारायणाय
Om Nam Narayanaya (ohm nuh-mo nah-rai-uh-nai-uh)
“Adoration to Vishnu”
Vishnu is the preserver and protector of the universe, he represents goodness, justice, and mercy.
ॐ ऐं सरस्वत्यै नमः
Om Aim Saraswatyai Namah (ohm aym suh-ruhswht-yai nuh-muh-huh)
“Adoration to Saraswati”
Saraswati is the goddess of wisdom, knowledge, and fine arts. Without her, there is only chaos and confusion.
हरि ओम
Hari Om (hah-ri ohm)
“Adoration to Vishnu”
Hari is another name given to Vishnu, believed to be the remover of suffering and sins.
This mantra is used by those that want to achieve higher consciousness.
राधा
Radha (rah-duh)
“Adoration to Radha”
Radha is the goddess of love and compassion.
श्याम
Shyam (shyahm)
“Adoration to Shyam”
Shyam is the male version of Radha, representing love and compassion.
राम
Ram (rahm)
“Adoration to Ram”
Ram is a Hindu god that promotes peace and harmony in the universe.
This is a powerful mantra made up of three bija sounds.
सीता
Sita (see-tah)
“Adoration to Sita”
Sita is the feminine energy, she represents mother earth and provides health and wealth.
सीताराम
SitaRam (see-tah rahm)
“Adoration to Sita and Ram”
Sita is the female energy and Ram is the masculine energy, when joined together the vibrations shield and protect us from negative energy, and helps to balance and calm the mind bringing control to oneself.
Nirguna Mantras
The Nirguna mantras are the oldest mantras of the three types.
Nirguna mantras have no deities or gods involved, these mantras create vibrations that identify with the whole of the cosmos.
These mantras are for those who are not drawn to any particular deity and perceive the universe as one.
ॐ
Om (ohm)
Om Is the original and most powerful mantra, it holds all the vibrations that ever existed and ever will, it is all that was and all there ever will be.
Om is said to be the root of all other sounds and letters, languages, and thoughts.
सोहम
Soham (soh-hum)
This mantra means ‘ I am that’. At one with the universe, I am everything that is, beyond the limitations of mind and body.
Summary for Getting Started with Meditation
Despite its proven benefits, many individuals hesitate to start a meditation practice due to misconceptions or perceived complexity. However, initiating a meditation practice can be straightforward and rewarding. Here’s a step-by-step guide to help you embark on your meditation journey:
1. Select a Technique: Choose a meditation technique that resonates with you, whether it’s breath-focused meditation, mindfulness, or mantra repetition.
2. Create a Routine: Establish a consistent meditation schedule, ideally practicing at the same time each day to cultivate a habit.
3. Find a Comfortable Space: Create a dedicated meditation space free from distractions, where you can sit comfortably and undisturbed.
4. Set Realistic Goals: Start with short sessions, gradually increasing duration as your practice evolves.
5. Maintain Patience and Persistence: Understand that meditation is a skill that develops over time, and be patient with yourself as you navigate the process.
6. Embrace Imperfection: Accept that distractions and wandering thoughts are natural parts of meditation; gently redirect your focus when needed.
7. Seek Guidance if Necessary: Consider attending classes, workshops, or using meditation apps for additional support and guidance.
In conclusion, meditation offers a transformative journey toward inner peace, mental clarity, and holistic well-being. By exploring various techniques and committing to a regular practice, you can harness the profound benefits of meditation in your daily life.
Tips for Getting the Most Out of Your Practice
– Form a habit of practicing regularly at the same time every day.
– Morning and evening are ideal times for meditation.
– Sit towards the north or east to benefit from the Earth’s magnetic field.
– Sit comfortably with a straight back, whether on the floor or in a chair.
– Keep your eyes closed or focused on a single spot.
– Start with short sessions and gradually increase the duration.
– Focus on deep breathing and let thoughts pass without judgment.
Take your time and enjoy the process of calming the mind with each practice session.
Sources
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Goyal, M., Singh, S., Sibinga, E., Gould, N., Rowland-Seymour, A., & Sharma, R. et al. (2014). Meditation Programs for Psychological Stress and Well-being: A Systematic Review and Meta-analysis. Deutsche Zeitschrift Für Akupunktur, 57(3), 26-27. https://doi.org/10.1016/j.dza.2014.07.007
Harvard Study: Clearing Your Mind Affects Your Genes And Can Lower Your Blood Pressure. Wbur.org. (2018). https://www.wbur.org/commonhealth/2018/04/06/harvard-study-relax-genes
Orme-Johnson, D., & Barnes, V. (2014). Effects of the Transcendental Meditation Technique on Trait Anxiety: A Meta-Analysis of Randomized Controlled Trials. The Journal Of Alternative And Complementary Medicine, 20(5), 330-341. https://doi.org/10.1089/acm.2013.0204
Sharma, H. (2015). Meditation: Process and effects. AYU (An International Quarterly Journal Of Research In Ayurveda), 36(3), 233. https://doi.org/10.4103/0974-8520.182756
The History and Origin of Meditation. PositivePsychology.com. (2021). https://positivepsychology.com/history-of-meditation/.
World, R. (2021). Nirguna & Saguna Mantras -=[ Rudraksha World (रुद्राक्ष वर्ल्ड) :: Exclusive Nepali and Indonesian Rudraksha, Shaligram and holistic hindu puja items ]=-. Rudraksha-world.com. https://www.rudraksha-world.com/nirguna-saguna-mantras-24-mantra.html.
Great article, thanks.