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Meditation
Meditation encompasses a broad array of practices that are designed to empty and quiet the mind. When you meditate, you rid your mind of all of the distracting thoughts and competing stimuli that typically capture your attention. The anxiety you experience when listening to friends complain, watching the tragedy of the day on the news, or dealing with a heavy workload fades away. You become less moved by outside pressures and for the moment, at least, are able to focus your mind.
Why Meditation Works
Benefits of meditation include improved immune system function, reduced anxiety, lower blood pressure, and greater attentiveness. Studies have shown that people who meditate can control their brain activity to become more focused and composed. Beyond that, scientists even have evidence suggesting that meditation, when practiced over time, can change the brain’s circuitry and function. A professor at the University of Wisconsin examined the brain scans of long-term Buddhist meditation practitioners and found that their brains showed increased activity in the left prefrontal cortex, the site of positive emotions.
Types of Meditation
Meditation techniques take many forms, but most of them fall into one of two general categories: concentrative meditation and mindfulness meditation.
- Concentrative meditation: An act of stilling or emptying the mind by directing attention to a single object, such as your breathing, a mental picture, or a mantra (a word, a sound, or a syllable to repeat). Try this type of meditation by simply sitting still and breathing slowly, deeply, and reflectively. With practice, your breathing and your mind will move beyond the realm of random thought to become calm and tranquil.
- Mindfulness meditation: Also called insight meditation, an “objectless” form of meditation in which the practitioner tries to raise awareness of passing thoughts, emotions, and sensory perceptions without directing them. While in this state, you observe sights, sounds, smells, emotions, and thoughts without reacting to or judging them. Your concentration is focused on the present, with complete objectivity.
How to Practice Mantra Meditation
- Have a seat: Find a comfortable area in a secluded spot in your home. Sit quietly and with good posture on a chair, cushion, blanket, or whatever works best.
- Choose your focus: Close or lower your eyes and, if you prefer, decide on a mantra to repeat. The Sanskrit word om is a common mantra popular across the globe. Some believe it is the primal sound from which the universe originates; others imbue om with their own meaning, such as love, peace, light, or joy.
- Refocus continually: The greatest challenge for beginners is learning to refocus after being distracted. Other people, distant noises, and your internal monologue are all potential threats to your meditation. The key to this mental exercise is to redirect your attention to your chosen focus and keep seeking calm. Start by meditating for just a few minutes a day, then work your way up to 15 minutes a day.
For more detailed descriptions of meditation techniques, see the Quamut guide to Meditation.
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