Meditation has been practiced since the beginning of time and the practice itself has been the subject of thousands of studies. Mindfulness meditation has gone mainstream with phone apps and gurus and meditation studios. Some people write the practice off as weird and reserved for the eccentric people of the world. But more and more, researchers and meditation practitioners are finding that meditation is of great benefit to one’s mental health. Studies show that physical changes can occur in the brain after as little as eight weeks of meditation. These changes improve the ability to retain information, focus a wandering mind and promote feelings of empathy and compassion. Meditation may also decrease the size of the area in the brain which is responsible for fear, anxiety and stress. It is no surprise that CEOs, entrepreneurs and sports teams are embracing the benefits of meditation. Furthermore, doctors and clinicians are advocating mindfulness as a course of treatment before prescribing traditional mental health drugs.
Popular Styles of Meditation
Concentration
The purpose of concentration meditation is to attain steadfast attention on an object or act. The object can be a flower or a spot on the wall. The act can be conscious breathing or simply focusing on one word or image. Steadily focusing one’s attention on an object or repetitive act fosters the capacity to remain placid, centered and receptive. It is important to be very comfortable and to minimize possible distractions. Set a timer for 5 minutes and, after a few weeks, add another 5 minutes to the meditation session. If the mind wanders, refocus and enjoy the moment. This style of meditation should not induce stress or frustration.
Contemplation
Contemplation and concentration sound a lot alike. However, in the context of meditation and mindfulness, the styles are quite different. Contemplative meditation asks the meditator to see the self from a cosmic perspective. The goal is to attain a state of calm, content-free blissfulness that recognizes that the self has a special little place in the universe. During this style of meditation, the cosmos may suggest what subjects should be explored. Contemplate the subject for its own sake and not for what can be gotten out out of it. Contemplative meditation can best be described as a gentle nudge or stirring.
Chanting
A style of meditation that most people are familiar with, chanting employs a series of words or phrases to focus the mind. Often referred to as “mantras”, the chant functions as a means to stop the mind from wandering. The words or sounds in the chant aren’t necessarily important. The rhythm and sound is what provides the focal point and produces vibrations throughout the body. Practitioners of meditation believe these vibrations produce movement of energy throughout the body and balances chemicals in the brain.
Transcending (or Transcendental Meditation)
Transcendental meditation does not necessarily focus on breathing or outward chanting. Rather, it encourages a serene state of mind beyond thinking. Transcendental meditation is about silent mantras, comfortable positioning and closed eyes and can be carried out in 15 minute sessions. Studies show that this style of meditation aids in managing stress and dramatically decreases the negative side effects from stress. A unique feature of transcending meditation is that, in studies, there appears to be no difference between the brainwaves of meditative gurus and beginners. This style of meditation can be mastered quickly and the positive effects are usually apparent in the first session.
Frequently Asked Questions About Meditation
Q: Can meditation help correct or overcome bad habits?
A: Meditation is shown to increase activity in the prefrontal cortex area of the brain. This area is responsible for willpower and research indicates that meditation stimulates growth in this area of the brain. A study of alcoholics divided into two groups revealed that, from the mindfulness meditation group only 8% relapsed within a year, while 20% of the group that practiced the 12 Step Program relapsed.
Q: Can meditation increase the ability to focus?
A: In studies of groups challenged with performing repetitive tasks, committed meditators perform significantly better than non-meditators. Chanting is particularly suited for increasing focus as the sound or word develops the ability to continually concentrate on the focus, without interruptions. Stress hormones are blocked and endorphins are released. Chanting is also shown to regulate the heart and enhance positive brain waves that swell during relaxation.
Q: Can meditation lower blood pressure?
A: Studies of older adults show that meditation decreases the amount of C-reactive protein (CRP) in the blood. Recent research suggests that patients with elevated levels of CRP are at an increased risk of hypertension. The blood pressure of older adults after meditating consistently for just three months showed a drastic decrease.
Q: What is the correlation between happiness and meditation?
A: Studies of meditating monks demonstrated 30% more gamma waves than non-meditating colleagues. Gamma waves are associated with intelligence, compassion, self-control and feelings of happiness. Research verifies that meditative rituals produce positive emotions and that these good feelings will increase over time as daily practice continues.
Q: Can meditation reduce bad feelings?
A: Research indicates that all styles of meditation can diminish bad feelings associated with stress, depression and anxiety. Not all stress is necessarily bad, but too much is unhealthy and can increase the likelihood of mental health problems. Studies show that mindfulness meditation is as effective as commonly prescribed anti-anxiety medications and that meditating for as little as two months dramatically reduced anxiety symptoms in GAD (General Anxiety Disorder) patients.
