Meditation is a practice where an individual uses a technique – such as mindfulness, or focusing the mind on a particular object, thought, or activity – to train attention and awareness, and achieve a mentally clear and emotionally calm and stable state.
While meditation has roots in religious and spiritual traditions, it has evolved into a widely practiced secular activity embraced by people seeking mental clarity, emotional balance, and overall well-being. The practice spans thousands of years and has developed into numerous forms across different cultures.
At its core, meditation is about cultivating awareness and developing a healthy relationship with your own mind. It's not about turning off your thoughts or feelings, but about observing them without judgment and learning to engage with them in a more productive way.
Meditation has a rich and diverse history spanning thousands of years across multiple cultures and spiritual traditions. While the exact origins are difficult to pinpoint, archaeological evidence suggests meditative practices date back to prehistoric times.
The earliest documented records of meditation appear in the Vedas, ancient Indian texts. Early forms of meditation were developed in India as part of Vedantic traditions.
Meditation becomes a central practice in Buddhism after Siddhartha Gautama (the Buddha) achieves enlightenment through meditation. Buddhist meditation techniques spread throughout Asia.
Taoist meditation develops in China, focusing on achieving balance and harmony with nature.
Various forms of meditation appear in early Christian traditions, particularly among desert fathers and in Eastern Orthodox practices.
Sufi meditation practices develop within Islamic traditions, focusing on remembrance of God (dhikr).
Meditation continues to evolve within various religious and spiritual traditions worldwide.
Meditation gains popularity in Western countries, partly through the influence of figures like Maharishi Mahesh Yogi (who taught Transcendental Meditation) and the broader counterculture movement.
Scientific research on meditation begins to document its physical and mental health benefits, leading to the development of secular meditation programs like Mindfulness-Based Stress Reduction (MBSR) by Jon Kabat-Zinn.
Meditation becomes mainstream, with widespread adoption in healthcare, education, corporate settings, and through mobile apps and digital platforms.
There are many different types of meditation, each with its own approach and focus. Here are some of the most widely practiced forms:
Originating from Buddhist traditions, mindfulness meditation involves paying attention to thoughts, sounds, sensations, and emotions that arise without judgment or attachment. This practice helps develop awareness of the present moment.
Key elements: Focused attention on the breath, body sensations, or surroundings; non-judgmental awareness; returning attention when the mind wanders.
A form of mantra meditation introduced to the West by Maharishi Mahesh Yogi, TM involves silently repeating a personally assigned mantra to achieve a state of "restful alertness."
Key elements: Use of a specific mantra; practiced twice daily for 20 minutes; effortless technique without concentration.
This practice involves directing well-wishes and positive thoughts first toward yourself and then gradually extending to others, including friends, neutral individuals, difficult people, and eventually all beings.
Key elements: Repetition of phrases like "May I be happy, may I be healthy"; cultivation of compassion and goodwill; progressive extension to others.
A form of mindfulness meditation that involves systematically focusing attention on different parts of the body, from toes to head, noticing sensations without trying to change them.
Key elements: Progressive attention through the body; awareness of physical sensations; release of tension.
Involves concentrating on a single point of focus, which could be the breath, a candle flame, a sound (like a gong), or a simple word or phrase.
Key elements: Single-pointed concentration; development of attention; returning focus when distracted.
Incorporates gentle, deliberate movements to bring awareness to the body. Examples include walking meditation, tai chi, qigong, and some forms of yoga.
Key elements: Mindful movement; body awareness; coordination of breath and motion.
Scientific research has documented numerous physical, mental, and emotional benefits of regular meditation practice:
Beginning a meditation practice doesn't require special equipment or extensive training. Here's a simple guide to help you start:
Begin with just 5 minutes daily. It's better to meditate for a short time consistently than to attempt longer sessions sporadically. As you become more comfortable, gradually increase your meditation time.
You can sit on a chair, cushion, or mat. The key is to keep your spine straight but not rigid. Your hands can rest on your lap or knees. You don't need to sit in a special position—comfort is most important.
Select a location where you won't be easily disturbed. This could be a corner of your bedroom, living room, or even a quiet spot outdoors.
Use a gentle alarm to mark the end of your session so you don't have to check the time.
A simple way to begin is by paying attention to your breathing. Notice the sensation of air entering and leaving your nostrils, or the rise and fall of your chest or abdomen.
Your attention will inevitably drift to thoughts, sensations, or sounds. When you notice this happening, gently bring your focus back to your breath without judging yourself.
Try to meditate at the same time each day to establish a routine. Many people find that meditating first thing in the morning helps set a positive tone for the day.
If you find it difficult to meditate on your own, try using guided meditations. There are many free resources available online and through meditation apps.
Meditation is a skill that develops over time. Don't be discouraged if your mind is very active or if you don't experience immediate benefits. The practice itself is what matters.
While you can certainly learn meditation on your own, working with a qualified instructor can provide personalized guidance and support. Use the search tool below to find meditation teachers and centers in your area:
This will open a Google search for meditation instructors in your area.