"Silence is the language of God, all else is a poor translation." ~ Rumi
What is meditation?
Most of the information you will find on this page applies to meditation practice in general. For meditation in metaphysics, please refer to the section with the same title.
The word meditation can mean different things in different settings, and there is no one simple way to describe what it is.
I like to look at the meditation from three angles: physical, psychological, and spiritual. Physically - we can describe meditation as a state characterized by a unique brain activity pattern, leading to certain changes in the brain structure and possibly gene expression. Psychologically - meditation is a state of disengagement from our "normal" thinking process and observation of our own thoughts, emotions and sensory perceptions. Spiritually - meditation is a practice in which by recognizing the impermanent nature of our experiences we get an insight into our deeper essence as spiritual beings. |
There are dozens if not hundreds of meditations that were practiced throughout the ages around the world. Here are some of the most popular ones: Samatha Meditation, Vipassana or Insight Meditation, also known as Mindfulness, Zazen, Loving-Kindness Meditation, Kundalini Meditation, Mantra Meditation, Transcendental Meditation (TM), Chakra Meditation, Pranayama or Breathing Meditation, some forms of Qigong, Tai Chi, Guided Meditation for Manifestation, and many others.
Practices differ based on the goal they're aiming to achieve and the technique they are implementing. One is not necessarily better than the others, and its benefits will depend on how, when, by whom it is practiced, and for what purpose. In other words the "best" meditation is the one that works well for you at this stage of your life!
Practices differ based on the goal they're aiming to achieve and the technique they are implementing. One is not necessarily better than the others, and its benefits will depend on how, when, by whom it is practiced, and for what purpose. In other words the "best" meditation is the one that works well for you at this stage of your life!
How and why it works?
Many people today begin to recognize the value of contemplative practices. We hear about it and see it in popular culture more and more as the media brings it into the mainstream, and many celebrities share about their practice and what it has done for them. Meditation and particularly Mindfulness Meditation is used and taught in corporations, hospitals, schools, and prisons. Yet there are still many who are skeptical about the usefulness of this practice, even though thousands of studies have been and continue to be conducted providing robust evidence for its incredible benefits.
So how and why does meditation work? Since meditation affects us on many levels - physical, emotional, psychological, spiritual and energetic - we can look at it from all these perspectives. And although most of the results can be validated in various ways, the scientists look primarily at the physical evidence for changes. One way they do it is through special tests, brain scans and EEG. For example, they would take brain scans of non-meditators, then teach them how to meditate, which the participants would do for eight weeks, and then another brain scan will be done. The results showed that even in less than two moths the brain demonstrated clear signs of changes that are associated with reduced stress and improved concentration.
You can find the list of some of the benefits below. For links to the scientific studies please check out the Resources section.
So how and why does meditation work? Since meditation affects us on many levels - physical, emotional, psychological, spiritual and energetic - we can look at it from all these perspectives. And although most of the results can be validated in various ways, the scientists look primarily at the physical evidence for changes. One way they do it is through special tests, brain scans and EEG. For example, they would take brain scans of non-meditators, then teach them how to meditate, which the participants would do for eight weeks, and then another brain scan will be done. The results showed that even in less than two moths the brain demonstrated clear signs of changes that are associated with reduced stress and improved concentration.
You can find the list of some of the benefits below. For links to the scientific studies please check out the Resources section.
Meditation and Metaphysics
Meditation is essential to any Metaphysical Practice. This is the primary way to connect to the One Mind, God, or Universal Intelligence. It is how we connect to our Higher Self or our Soul, drawing wisdom and receiving guidance on our evolutionary path. With consistent practice, this connection becomes stronger, and we more easily access the infinite knowledge and creativity of the Spirit, whenever we need it.
Many visualizations and affirmations are done in a meditative state, as it is highly conducive to changing our deeply held negative beliefs, as well as imprinting the Cosmic Mind with new ideas for a reality we wish to create for ourselves |
Finding the right posture for meditation
What's the right meditation posture? Again, it's the one that works best for you. Finding it might take a few tries, but it is important, especially for the long sits. Your posture can support your meditation practice or make it more difficult. You want to find a posture that allows the perfect balance between relaxation and alertness.
Below you'll see the most common options. For the first three options, you can use a zafu (a type of firm meditation cushion) or any other firm cushion that will provide stability, height, and comfort. Having your hips higher than your knees will make it easier to keep the spine straight. You can place a zabuton (a soft large padding) or a folded blanket underneath, to make it easier on your knees. The most popular postures here in the West are Burmese (the 3rd image) and Seiza (the 4th image, kneeling on a stool or a cushion). If you choose to use a chair, feel free to use any padding to achieve the optimal posture. If you have issues with your legs falling asleep (very common), the 4th and the 5th options might work best for you.
You can rest your hands on your knees, facing up or down, in your lap or hold the Dyana Mudra, shown in the illustration. There are many other mudras you can experiment with to find the one you like
Below you'll see the most common options. For the first three options, you can use a zafu (a type of firm meditation cushion) or any other firm cushion that will provide stability, height, and comfort. Having your hips higher than your knees will make it easier to keep the spine straight. You can place a zabuton (a soft large padding) or a folded blanket underneath, to make it easier on your knees. The most popular postures here in the West are Burmese (the 3rd image) and Seiza (the 4th image, kneeling on a stool or a cushion). If you choose to use a chair, feel free to use any padding to achieve the optimal posture. If you have issues with your legs falling asleep (very common), the 4th and the 5th options might work best for you.
You can rest your hands on your knees, facing up or down, in your lap or hold the Dyana Mudra, shown in the illustration. There are many other mudras you can experiment with to find the one you like
Where does meditation come from?
People discovered the benefits of meditation thousands of years ago and have been practicing it in different contexts since then. Although meditation is typically associated with Buddhism, techniques for attaining states of high concentration were central to all religious traditions of the world. In fact, all the world religions have a meditative core, which is sometimes called the contemplative or mystical side of the religion.
In Christianity, besides the kind of prayer, most of us are familiar with, that includes words and feelings about God, there is another kind - it is called the prayer of quiet. In which we go into a deep peace and high concentration without using words. It is also called recollection, which means gathering back together or becoming concentrated. One of the purposes of monasteries in Europe was to create the right environment for obtaining this state through simple physical labor, prayer, chanting, etc. In the Kabbalah, the Jewish mystical tradition, the term for this state is Kavanah. |
In Islam, the primary way to cultivate the state of high concentration is through chanting and dancing. It is called zikr, and the people who practice it are called Sufis.
From Hinduism comes the most systematic and principled approached to cultivating the power of concentration. In Patanjali's Yoga Sutras, it is called Raja yoga (royal yoga), which sometimes is also called Ashtanga yoga. Ashtanga means "eight-limbed" and describes the spiritual path in eight steps.
Buddhism offers the most developed systems of meditation. In Buddhism, this state of concentration is called Samadhi and is divided into eight levels.
States of high concentration can be experienced in a non-spiritual context as well.
From Hinduism comes the most systematic and principled approached to cultivating the power of concentration. In Patanjali's Yoga Sutras, it is called Raja yoga (royal yoga), which sometimes is also called Ashtanga yoga. Ashtanga means "eight-limbed" and describes the spiritual path in eight steps.
Buddhism offers the most developed systems of meditation. In Buddhism, this state of concentration is called Samadhi and is divided into eight levels.
States of high concentration can be experienced in a non-spiritual context as well.
The benefits of meditation
As we can see, since ancient times, people around the world who followed different traditions and had minimal contact with each other discovered the value of this practice. So what is meditation good for? Based on over 3000 studies that were done by such organizations as American Heart Association, American Psychological Association, American Journal of Psychiatry, Harvard, USC, UCLA, Stanford, and others, over a hundred of benefits have been reported. Here is the list of some of the things meditation does:
MENTAL AND EMOTIONAL
Reduces stress and worry Helps to prevent or manage anxiety and depression Improves sleep quality Enhances self-acceptance and self-esteem Helps to recover from addictions Increases focus and mental stamina Improves creative thinking and problem solving Improves memory and learning Helps to cope with life challenges Supports in achieving goals Helps to manage ADHD Improves relationships and social life |
PHYSICAL
Strengthens the immune system Increases the energy level Reduces blood pressure Slows down the aging process Improves breathing, regulates heart rate Lessens inflammatory disorders and asthma Helps prevent Arthritis, Fibromyalgia, HIV Thickens the grey matter in the brain Relieves pain better than morphine Reduces the risk of heart disease and stroke Improves sport performance Speeds up the recovery process |
SPIRITUAL
Although the spiritual benefits of meditation are more difficult to measure, they are consistent and for many are the main reason for practicing it. Here are some of the things you can expect.
Although the spiritual benefits of meditation are more difficult to measure, they are consistent and for many are the main reason for practicing it. Here are some of the things you can expect.
Transcend the thinking mind in order to
experience our eternal spiritual nature
Feel the connection with everyone and everything
Explore our consciousness
Connect to our Higher Self, our True Self, God
Understand our purpose in life
Create our life from a deeper place
Receive wisdom and support
Explore other realms, OBE
Talk to angels, other entities, people who have passed
Develop our intuition and other psychic abilities
Live our Highest Truth more deeply and freely
Act from love rather than fear
Recognize the same god nature in all beings
Appreciating impermanence rather than seeing it as a bad thing
Be more present in our relationships
Cultivate compassion, forgiveness, and loving-kindness
experience our eternal spiritual nature
Feel the connection with everyone and everything
Explore our consciousness
Connect to our Higher Self, our True Self, God
Understand our purpose in life
Create our life from a deeper place
Receive wisdom and support
Explore other realms, OBE
Talk to angels, other entities, people who have passed
Develop our intuition and other psychic abilities
Live our Highest Truth more deeply and freely
Act from love rather than fear
Recognize the same god nature in all beings
Appreciating impermanence rather than seeing it as a bad thing
Be more present in our relationships
Cultivate compassion, forgiveness, and loving-kindness
Some general tips for a successful meditation practice
~ Starting with a gentle stretch or yoga, if possible, will make the sitting more comfortable.
~ Do a short deep breathing exercise for relaxation or take a few deep breaths.
~ Sitting with a straight back on a cushion or chair is preferred. Lying down is also an option, but will make it much easier to fall asleep.
~ Wear comfortable clothes. You can light candles, burn incense and play relaxing music if you like.
~ Practicing in a quiet place can be helpful for some techniques. You can also wear earplugs and a sleep mask.
~ Meditating at the same time in the same place will make it easier to create a habit.
~ Relax the body as much as possible while keeping the posture straight.
~ Do your best not to move, but if you need to, do it slowly and mindfully. Stilling the body will still the mind.
~ If you are new to meditation start with a few minutes then slowly increase the sitting time.
~ Use an object of meditation to bring your attention back to when it wanders, it can be your breath, mantra, sound, or any object.
~ Smile gently. When we smile, the body produces the same feel-good hormones that it produces when we are happy.
~ Be gentle and patient with your mind. Don't try to force it to be silent.
~ Acknowledge your experiences: thoughts, emotions, sensations, without judging, resisting, or getting engaged with their content.
~ Practice forgiveness and compassion for yourself and others.
~ Expand your lovingkindness to include everyone and everything if you wish.
~ Do a short deep breathing exercise for relaxation or take a few deep breaths.
~ Sitting with a straight back on a cushion or chair is preferred. Lying down is also an option, but will make it much easier to fall asleep.
~ Wear comfortable clothes. You can light candles, burn incense and play relaxing music if you like.
~ Practicing in a quiet place can be helpful for some techniques. You can also wear earplugs and a sleep mask.
~ Meditating at the same time in the same place will make it easier to create a habit.
~ Relax the body as much as possible while keeping the posture straight.
~ Do your best not to move, but if you need to, do it slowly and mindfully. Stilling the body will still the mind.
~ If you are new to meditation start with a few minutes then slowly increase the sitting time.
~ Use an object of meditation to bring your attention back to when it wanders, it can be your breath, mantra, sound, or any object.
~ Smile gently. When we smile, the body produces the same feel-good hormones that it produces when we are happy.
~ Be gentle and patient with your mind. Don't try to force it to be silent.
~ Acknowledge your experiences: thoughts, emotions, sensations, without judging, resisting, or getting engaged with their content.
~ Practice forgiveness and compassion for yourself and others.
~ Expand your lovingkindness to include everyone and everything if you wish.
The most common misconceptions about meditation
1 It is not for everyone, “normal” people don’t need to meditate; it is for yogis and weird people.
2 You need to be a Buddhist or follow a particular tradition to meditate.
3 Meditation is a waste of time. You don’t accomplish anything by not thinking and not doing anything.
4 Meditation is selfish, and it only makes us feel good. It does nothing for others.
5 If you can’t stop thinking, then you can’t meditate.
6 Meditating is running away from problems.
7 You need to be in a special place, wear special clothes, and have special attributes to meditate.
8 It takes a long time to see the benefits.
9 Meditation will make me lose interest in things I enjoy.
10 I need or don't need to have a teacher to meditate.
11 My family/friends will think I’m weird because I meditate.
12 Meditation is dangerous if done wrong.
2 You need to be a Buddhist or follow a particular tradition to meditate.
3 Meditation is a waste of time. You don’t accomplish anything by not thinking and not doing anything.
4 Meditation is selfish, and it only makes us feel good. It does nothing for others.
5 If you can’t stop thinking, then you can’t meditate.
6 Meditating is running away from problems.
7 You need to be in a special place, wear special clothes, and have special attributes to meditate.
8 It takes a long time to see the benefits.
9 Meditation will make me lose interest in things I enjoy.
10 I need or don't need to have a teacher to meditate.
11 My family/friends will think I’m weird because I meditate.
12 Meditation is dangerous if done wrong.