What is Meditation? Exploring Its Origins, Types and Tips for Beginners
Meditation has been practised for thousands of years, offering a path to inner peace and clarity amidst the noise of daily life. But what is meditation, really? In its simplest form, meditation is the practice of focusing the mind to achieve a state of deep calm and heightened awareness. It is both a spiritual and mental exercise that can lead to profound changes in your outlook, behaviour and overall well-being.
The Origins of Meditation
The roots of meditation stretch back to ancient civilisations, with evidence of its practice found in diverse cultures across the globe. The earliest recorded instances of meditation date to around 1500 BCE in India, within the Vedic texts, where it was intertwined with religious rituals and spiritual exploration. This form of meditation was primarily focused on spiritual growth, self-discipline and connection with the divine.
In Buddhism, which originated in the 6th century BCE, meditation took on a central role. The Buddha himself is said to have attained enlightenment through deep meditation. His teachings encouraged followers to meditate as a means of understanding the nature of reality and achieving Nirvana, the ultimate state of liberation and peace.
Similarly, in China, Taoist meditation developed alongside Buddhism, focusing on harmonising with the Tao (the fundamental nature of the universe) and balancing the body’s energies. These practices laid the groundwork for many of the meditation techniques that are popular today.
Over time, meditation spread to the West, particularly during the 20th century, when Eastern philosophies began to influence Western thought. Today, meditation is often practised not just for spiritual reasons, but for its mental and physical health benefits, making it a truly universal practice.
Different Types of Meditation
Meditation is not a one-size-fits-all practice; there are numerous forms, each with its own focus and technique. Here are some of the most well-known types:
Mindfulness Meditation
This form of meditation is perhaps the most popular in the modern world. It involves paying attention to the present moment without judgment. Practitioners typically focus on their breathing, bodily sensations, or thoughts, allowing them to come and go without attachment. Mindfulness meditation is effective in reducing stress and increasing awareness of one’s thoughts and emotions.
Transcendental Meditation
Developed in the 1950s by Maharishi Mahesh Yogi, Transcendental Meditation is a form of silent mantra meditation. Practitioners sit comfortably with their eyes closed and repeat a specific mantra for 15-20 minutes twice daily. The goal is to transcend ordinary thinking and reach a state of pure awareness and deep rest. Transcendental Meditation has been shown to reduce anxiety and promote relaxation.
Loving-Kindness Meditation (Metta Meditation)
Originating from Buddhist traditions, Loving-Kindness Meditation involves focusing on cultivating feelings of love and compassion towards oneself and others. Practitioners silently repeat phrases like “May I be happy, may I be healthy” and extend these wishes to others, including loved ones, acquaintances and even those with whom they have conflict. This practice helps in developing empathy and reducing negative emotions.
Body Scan Meditation
This type of meditation involves a gradual focus on different parts of the body, often starting from the toes and moving up to the head. The aim is to develop a mindful awareness of physical sensations, tension and relaxation in the body. Body scan meditation is particularly effective for managing stress, pain and anxiety.
Zen Meditation (Zazen)
Rooted in Zen Buddhism, Zazen is a seated meditation practice that focuses on awareness of breathing and being in the present moment. Unlike other forms, Zen meditation often emphasises the importance of maintaining the correct posture and engaging in a specific form of breathing. It is practised as part of a disciplined approach to spiritual awakening.
Chakra Meditation
Originating from Hindu and Buddhist traditions, Chakra Meditation focuses on the body’s energy centres, or chakras. Practitioners meditate on these seven energy points, often using visualisation and specific sounds (mantras) to cleanse and balance them. This practice aims to harmonise the body’s energies and promote physical and emotional well-being.
Now read our six tips on how to meditate.
