Meditation is a continuous flow of perception of thought like the flow of water in a river, says Swami Vishnu Devananda. Meditation involves a type of "inner attention" that is quiet, concentrated and at the same time relaxed. There is nothing strenuous or difficult about creating this "inner attention", in fact, meditation is a process that is restful and relaxing for the mind. Meditation is not really forcing your mind to be quiet, it is finding the quiet that is already there, says New Age Guru, Dr. Deepak Chopra. Meditation is a great way to maintain your health and overall well-being, says Yuri Geller. Etymologically, the root of the word "meditation" is similar to the word for medical or medicate and the root of all these words implies a sense of "attending to" or "paying attention to" something. In meditation, you pay attention to those dimensions of yourselves that are seldom observed or known - that is, your own inner levels lying deep within you.So, meditation according to the dictionary means "to ponder over", "to think deeply", "to contemplate", "to reflect", "to muse", "to ruminate" and so on. Consciously or unconsciously, we are all seeking peace of mind that meditation brings. Meditation is not a logical process of thinking about a problem and solving it, as popular usage suggests; nor is it day-dreaming or experiencing emotions or memories, another common misperception. Meditation has been defined as anything "that keeps the attention pleasantly anchored in the present moment".
Roots of meditation: Meditation has been practised since ancient times in many parts of the world. Some early peoples probably used meditation in magical ceremonies seeking guidance from the spirit world. More recently, meditation has been an aid to spiritual enlightenment in all the world's great religions including Christianity and Judaism, but its practice is even more ancient in the far east than in the west. Yoga, perhaps the most elaborate eastern system of mental, physical and spiritual training, began in India long before the Christian Era and over the centuries, mingled with native traditions in China, Tibet, Japan and elsewhere. The result of this cross-fertilisation has been a great variety of forms of meditation which play an important part in eastern cultures.Zen, as developed by Japanese Buddhists is among the most familiar in the west besides Yoga. The ultimate purpose of Zen meditation is the one word "attention". Zen monks or other practitioners use formalised methods but artists and poets have often used meditation techniques to open their minds to inspiration, as William Wordsworth, wrote of his search for a "happy stillness of the mind".
Types of meditation: There are different types of meditation followed by different schools of Yoga. Besides we have Zen meditation, Vipassana and Mandala meditation, Reiki and Chakra meditation, Alpha meditation, Transcendental meditation, Mantra meditation, Shunya meditation, Mudra meditation, Smile meditation etc.Meditation methods can be divided into two basic types - those that emphasize focusing on an object and those that attempt to "empty the mind", in order to make it more accessible to new perceptions. Lawrence Leshan, a psychotherapist who has studied meditation extensively, identifies four paths to meditation. The two that are most familiar to westerners are the paths through the intellect and the emotions. The third, the path through the body, involves total absorption in bodily movements such as is practised in Hatha Yoga and Tai Chi exercises. The fourth, the path of action, applies the principles of meditation to learning a skill or performing a task. The path of action can also mean simply going through everyday activities with total concentration.
Unmon, a Zen master urged, "if you walk, just walk, if you sit, just sit but whatever you do don't wobble". Perhaps the best known eastern form of meditation in the west is Transcendental Meditation (TM), which came to prominence in the 1960s when it was exposed by "The Beatles" and other celebrities. TM's founder, Maharishi Mahesh Yogi, studied Physics in India before turning to the study of meditation. His methods are an adaptation of an Indian system that traces its roots to sacred Hindu texts, first written some 3,000 years ago and simplified to make it more accessible to westerners.
Postures for meditation: Meditation is a simple technique that almost everyone can enjoy. Sit quietly and comfortably in a relaxed and steady position, still the body, make the breathing process serene and then allow the mind to become quiet and focused. There is only one important pre-requisite for a good meditation posture and that is, it must allow you to keep the head, neck and trunk of the body aligned so that you can breathe freely. There should be no tension in the neck or shoulders. Face forward, with your eyes gently closed, without any pressure on them. Simply let all the facial muscles relax. The mouth should also be gently closed without any tension in the jaw. All breathing is done through the nostrils. There are many positions:
- Maitree Asana - friendship pose (sitting on a chair with back straight)
- Sukhasana - easy pose (sitting in a simple cross-legged position on the floor)
- Swastikasana - auspicious pose (the knees rest directly on the floor rather than on the feet)Padmasana - lotus pose
- Vajrasana - After being seated comfortably, with your eyes closed, start to breathe lightly, easily and normally. Nothing is forced here.
Benefits of meditation: Meditation seems to relieve stress and ease tension. The brainwave patterns recorded during meditation have been shown to differ from those during sleep. In a study done by Dr. A. Kasamatsu and Dr. Hirai of the University of Tokyo, it was found that when Zen monks meditated, they produced a predominance of Alpha waves. The same effect was found by researchers in India when they did study some Yogis during meditation. These Alpha waves produce a deep state of relaxation and a feeling of well-being and was extremely effective in releasing stress. Meditation lowers oxygen consumption and the heart rate and after habitual practice, a drop in high blood pressure. Meditation also lowers the levels of lactic acid in the blood which is helpful in treating patients with emotional problems. Meditation improves sleep, relaxes the blood vessels and allows increased blood flow to all parts of the body. Clear thinking and feeling fresh and young are other benefits of meditation. It balances the two hemispheres of the brain, helps in allergies and asthmatic conditions, stimulates hormonal activity and makes the one who meditates look and feel young. A greater proportion of Alpha waves produced during meditation indicates a heightened level of wakefulness, increased alertness and deep relaxation. It indicates the emergence of a higher consciousness. It makes one desire more natural things and quit bad habits and addictions. Meditation has a powerful effect on relationships of all kinds. Meditation has been a part of all religions. Over the years, even those seeking practical benefits have cherished the spiritual rewards of meditation. Many people say that during meditation they reach a mystical sense of oneness with God or the Universe.
Conclusion: Anyone can meditate. Meditation is a simple, natural and effortless technique to quieten and pacify the mind, making us experience an inner peace and tranquility that leaves us with our true inner selves. It works in harmony with our true nature and our higher consciousness. The state of total health, peace and happiness are all the benefits of meditation. All we have to do is use a technique to enjoy the benefits. It is a very powerful, efficient, safe and time-honored technique having proved itself for thousands of years.
