According to the dictionary definition, meditation means “to ponder about,” “to contemplate. It can also mean a spiritual exercise of reflection or conversation of a philosophical or religious nature. The word “meditate” comes from the Latin meditari, which translates as “to think about,” “to ponder.” The root “med” means “to take appropriate action.
In contemporary Western culture, the concept of meditate can be interpreted in many different ways. For example, we might say that we meditate on this or that, implying the usual reflections associated with choices. Watching a serious movie or a powerful production may put us in a meditative state–in other words, in reflection on the themes and issues raised by the work.
In the context of yoga, meditation, or dhyana, has a more specific definition and means “pure consciousness. It is the seventh stage of the eight-step yogic path, following dharana, the art of concentration, and preceding samadhi, the state of ultimate liberation or enlightenment, the last stage. These three stages-dharana (concentration), dhyana (meditation), and samadhi (ecstasy)-are inseparable and together constitute samyama, the inner practice of yoga. Accordingly, the first four steps–yama, niyama, asana, and pranayama–are considered external disciplines. The fifth step, pratyahara: the distraction of the senses from external objects and directing them inward. This distraction is a result of the practice of the first four stages and is the link between the external and internal practices. When we are stable physically and mentally, we are aware of our feelings, but at the same time we are not attached to them. Without this ability-observing but not being attached-it’s impossible to meditate. Although you have to be able to concentrate in order to meditate, meditation is more than concentration. It eventually evolves into a state of limitless awareness.
When we concentrate, we direct our mind to what appears to us to be an object separate from us. We become familiar with that object and make contact with it. However, for the process to turn into meditation, we must “immerse” ourselves in that object, begin to communicate with it. The result of this immersion is a profound realization that there is no difference between us (the subject) and that which we are concentrating on or meditating on (the object). This realization leads us to samadhi, spiritual realization.
To better understand this, think about how a relationship develops. First, we get to know the person, which means we make contact. Then we begin to spend time together, listen to each other, share our experiences, and thus develop our relationship. The next step is merging with that person in the form of friendship, partnership or marriage. “You” and “I” become “we.
According to the Yoga Sutras, pain and suffering come from the mistaken sense that we are separate from the world. The realization that this is not true can come spontaneously, without effort. Yet many of us need guidance. Patanjali’s eight-step system gives us the foundation we need.
Ways to meditate
Just as there are different styles of yoga, there are many ways to meditate. The first stage of meditation is to concentrate on a particular object or, in other words, to establish a point of focus with eyes closed or open. Repeating a certain phrase to yourself, saying a prayer or mantra out loud, visualizing an image of a deity, or focusing your gaze on an object such as a candle flame are all common recommended focus points. Observing the breath or counting the inhales and exhales, as well as watching the sensations that arise in the body, can all be the object of meditation as well. Let’s take a closer look at each option.
Use of Sound
In mantra yoga, a particular sound, a mantra or affirmation, is used as the object of meditation. The word “mantra” comes from the root “man,” which means “to think,” and the suffix “tra” is used to denote a tool or medium. Thus mantra is a tool of thought. It also means “protecting him who receives it. Traditionally, you can only get a mantra from a teacher, someone who knows you and knows what you need. The process of repeating the mantra is called japa, which means “repeating out loud.” Just as concentrated prayer and affirmation must be filled with intention and feeling, mantra meditation requires the practitioner to be consciously engaged. Maharishi Mahesh Yogi’s Transcendental Meditation includes the practice of meditation with mantra.
Ritual chants, a longer version of mantra yoga, are an effective way to immerse oneself in meditation. Ritual chants are longer than mantras and include both rhythm and melody. Western traditions use ritual chants and hymns to praise God, feel spiritualized, and achieve spiritual awakening. Going back to Vedic times, Indian ritual chants derive from the traditional belief that sound has creative power and the ability to immerse us in an expanded state of consciousness. The Rishis, the ancient prophets, taught that all things are manifestations of the primal sound Om. Reflected in the manifested universe, the Om sound is the seed of all sounds. Ritual chanting in Sanskrit, when done regularly and with proper pronunciation, creates an effect on both the spiritual and bodily level.
Most beginners find the use of a mantra a very effective and relatively easy way to meditate. Ritualistic chanting, on the other hand, discourages many. If you feel uncomfortable trying to sing solo, use CDs as accompaniment or go to group classes where students repeat the lines of the chant after the teacher. Sanskrit hymns are considered the most powerful, but a meaningful prayer, or affirmation, in any language will be just as effective.
Using Images
Visualization is another good way to meditate, one of those that beginners find easy. Traditionally, the meditator visualizes a deity, striving to make the image as vivid and detailed as possible. But actually, any object is fine. Some people visualize objects from nature like flowers or the ocean, while others meditate on the chakras, the energy centers of the body. When you do this type of meditation, you focus on the area or organ corresponding to a particular chakra, imagining the color corresponding to the chakra.
Focusing the gaze
Another use of imagery is to focus your gaze on an object. In yoga, this focus is called drishti, which means ‘view’, ‘gaze’ or ‘staring in one direction’. Again, the object of focus here can be almost anything. The most common is a candle flame. Other options include a flower in a vase, a figurine, or an image of a deity.
The technique can be performed with the eyes fully open or half-closed, making the gaze soft and unfocused. In many asanas, there are certain points on which the gaze should be focused. Ashtanga yoga places particular importance on the practice of drishti.
Breath
One of the objects of focus is the breath. You can count the inhalations and exhalations during pranayama. But first of all, meditation on the breath involves simply observing its flow, without trying to control it. In this case, the breath becomes the mainstay of meditation. You notice every nuance of it and every sensation it causes: how the air moves inside the belly and chest, how it enters and exits through the nose, what its quality and temperature are, etc. Although you are aware of all these details, you do not dwell on them or evaluate them in any way, remaining unattached to what you are observing. What is revealed to you is neither good nor bad, you simply allow yourself to be with the breath from moment to moment.
Observing the breath is the basic technique used during the Buddhist practice of vipassana. The word “vipassana,” which literally translates as “seeing clearly” or “looking deep,” has a broader meaning–“the place to which the heart is attached”–and reflects the premise that thought is born in our heart.
Physical sensations
The practice of meditation with observation of physical sensations involves the same close attention to detail that is necessary in observing the breath. Here you will go deep inside every sensation that catches your attention, such as examining how hot or cold your palms are, observing the extension of your spine or the feeling of softness in your lower body. Observing a particular emotion or feeling of discomfort in an area is also possible. Whatever you choose, it should remain a point of focus throughout the practice.
Meditation poses
Sitting Pose
Despite the fact that it is possible to meditate by doing anything and in any position, the sitting pose is the most recommended. There are several classic positions, but the basic one is, of course, Sukhasana (a simple cross-legged pose). Flexible people often prefer Padmasana (Lotus pose).
Sitting on a chair is also possible. This position is just as effective and certainly no less spiritual and is often the best option for the beginner. The main thing is that your spine should be extended and you should feel stable and comfortable – these two conditions are necessary not only for meditation, but also when performing any asana. To feel as comfortable as possible while sitting on the floor, place a pillow or folded blanket under your pelvis and point your knees gently toward the floor. This will help maintain a natural lumbar curve. Some people prefer to sit on their knees in “Japanese style” – you can buy a special wooden bench for this position. Relax your hands and put them on your hips or knees, palms up or down – as you prefer. Pull your shoulders back and down and gently lift your chest. Keep your neck long and your chin slightly down. Depending on the technique, your eyes may be open or closed. Breathe naturally and freely.
Walking
Meditation in motion, strongly recommended by many teachers, can be a very pleasant variant of practice. The difficulty with this technique is that you have to walk slowly and deliberately – each step becomes the focal point. The direction of movement, distance and place may be random. Relax your hands, let them move naturally and freely; coordinate your breathing with your steps. For example, you can breathe in for three steps and exhale for the next three. If breathing on the count causes difficulty or discomfort, breathe at a free rhythm. Though it is possible to practice meditation in movement anywhere, it is better to choose places in which it is pleasant to walk. Remember, the point is not to walk anywhere, but to fully engage in the process of walking.
Standing posture
Standing meditation can be a very effective practice. It is often recommended for students who seek physical, mental and spiritual strength through the practice. Spread your feet about the width of the pelvis or shoulders. Knees are soft. Drop your arms loosely along your torso. Make sure your whole body is properly aligned: shoulders back and down, chest open, neck long, head centered, chin parallel to the floor. Leave your eyes open or close them gently.
Horizontal Position
Although lying pose is associated primarily with relaxation, Shavasana can also be used for meditation. Lie on your back with your hands on either side of your body, palms up. Bring your heels together, then allow your feet to “spread” apart, relaxing them completely. Eyes may be either open or closed, but many people prefer not to close their eyes – it’s easier to maintain a conscious state. Meditating in the supine position allows for maximum relaxation, but requires more attention to maintain a focused state. The first step in the meditation process is to use the technique to help the practitioner to remain focused and relaxed.
The benefits of meditation
Research has confirmed what ancient yogis have long known: during meditation, significant physiological and psychological changes occur, causing real changes in brain chemistry and in the internal processes of the body.
Here’s how it works. A device called an electroencephalograph (EEG) records mental activity. When the mind is awake, constantly moving from one thought to another, the EEG produces sharp, fast lines corresponding to betta waves. When the mind calms down through meditation, the EEG shows softer, slower waves-alpha waves. As meditation deepens, brain activity decreases even more, and the EEG registers even softer activity, called theta waves. Studies have shown that meditators have decreased sweating, slowed breathing, accompanied by a decrease in the release of metabolic waste into the bloodstream. Lowering blood pressure and strengthening the immune system are delayed effects of meditation identified by scientists.
The health benefits of meditation are a consequence of the mental and physical effects of the process. First, meditation teaches us how to cope with stress. Reducing stress, in turn, entails better health overall: both physically and emotionally. On a deeper level, meditation improves the quality of life by developing awareness and a taste for life.