Intro to meditation
In today's fast-paced world, the word "meditation" has swiftly transitioned from being an ancient practice rooted in spirituality to a modern-day buzzword.
From corporate boardrooms to mainstream media, you've probably heard about its benefits, with everyone from celebrities to your next-door neighbor extolling its virtues.
The ubiquity of the term might leave you intrigued but also, perhaps, a tad overwhelmed.
What exactly does meditation entail? How does one navigate the vast ocean of information, deciphering the myths from reality?
If you've ever found yourself lost amidst what meditation is all about and wondering where to begin, you're in the right place.
This article aims to be your compass in the vast landscape of meditation. We'll demystify the core principles behind this age-old practice, offering clarity on what meditation truly is, what you can realistically expect from it, and how you can embark on this transformative journey. Whether you're seeking mental tranquility, emotional balance, or simply curious about the buzz, our guide will provide practical insights and clear directions.
In the paragraphs that follow, we'll explore the different types of meditation, and the challenges beginners often face, address common misconceptions and equip you with tools to start your own practice. You’ll also learn more about the benefits of meditation, some backed by science, and also discover tools that can help track your progress. By the end, you'll have a comprehensive understanding of meditation, setting the stage for a potential lifelong journey of self-discovery.
Types of meditation
Let’s first dive into all the various types of meditation that are out there. From stillness to ecstatic dance, silence to rhythmic beats, the world of meditation is vast and varied. Whether you're seeking inner peace, self-awareness, or spiritual connection, there's likely a practice suited for you. Explore, experiment, and find the path that resonates most deeply with you.
1. Mindfulness Meditation:
Originating from Buddhist teachings, this involves paying attention to your thoughts, emotions, and sensations without judgment. It’s about being present in the moment and observing without attachment.
2. Mantra Meditation:
Mantras, sacred words or phrases - like, for example, the word “one”, are repeated either aloud or silently. The focus is on the repetition, and when the mind wanders, the practitioner gently returns to the mantra.
3. Transcendental Meditation (TM):
TM is a specific form of mantra meditation introduced by Maharishi Mahesh Yogi in the 20th century. It has roots in the Vedic tradition of India but is presented as a non-religious practice. TM is taught in a standardized format by certified TM instructors. Practitioners of TM silently repeat their mantra for 20 minutes, twice a day. The repetition is meant to lead the practitioner to a unique state of restful alertness.
4. Zen Meditation (Zazen):
Coming from Zen Buddhism, one sits in a specific posture, focusing on the breath and observing thoughts and sensations as they arise and fall.
5. Loving-kindness Meditation (Metta):
The practitioner cultivates an attitude of love and kindness towards themselves and then extends it to others, fostering a sense of well-being and connectedness.
6. Body Scan or Progressive Relaxation:
This involves focusing on different parts of the body, often tensing and then relaxing each muscle group to foster bodily awareness and relaxation.
7. Walking Meditation:
Combining movement with awareness, one walks slowly and deliberately, being fully present with each step and the sensations of the body in motion.
8. Dance Meditation:
Free-flowing movement, often to music, becomes a form of meditation as one loses themselves in the dance, releasing pent-up energies and emotions.
9. Chakra Meditation:
Aimed at aligning and energizing the body's seven main energy centers or chakras, this often involves visualization and mantra chanting.
10. Yoga Nidra:
Yoga Nidra guides individuals into a state between wakefulness and sleep, offering profound relaxation. Practitioners typically lie down comfortably, while a teacher or audio guide leads them through a series of instructions. These instructions focus on deep breathing, body scanning, and visual imagery, systematically drawing attention to different parts of the body and inner experiences. The process helps in releasing tension, balancing emotions, and accessing deeper levels of consciousness, usually lasting for about 35 to 40 minutes.
11. Taoist Meditation:
Originating from China, this practice often involves visualization, mantra chanting, and breath control to cultivate a sense of inner harmony and balance, following the principles of Taoism.
12. Vipassana Meditation:
Originating from India, Vipassana is an ancient technique emphasizing profound self-observation. Practitioners focus on the intricate interplay between mind and body, discerned by keenly observing physical sensations. Vipassana is often practiced during silent retreats, with the traditional introductory course lasting 10 days, where participants adhere to a rigorous schedule and maintain complete silence.
13. Gong Meditation:
Using gongs to create sound waves, this form of meditation provides profound relaxation as the harmonic vibrations engage our bodies at a cellular level.
14. Art Meditation:
This involves using the creative process of making art to explore one's self. It doesn’t focus on the end product but rather on the experience and flow of creating.
15. Eco-Meditation:
This is the practice of meditating in nature, where the natural setting enhances the meditative experience. Simply being present among the trees, by a stream, or overlooking a mountain can be deeply calming and grounding.
I’m particularly recommending three meditation techniques that incorporate some of the types of meditation mentioned above, and developed with busy people in mind - like business people and athletes.
The Ziva Technique:
Emily Fletcher, founder of Ziva Meditation and known for her modern approach to meditation, has developed the Ziva Technique, which integrates mindfulness, meditation, and manifesting practices to enhance the daily lives of her students. Before becoming a meditation teacher, Emily had a career on Broadway, which is where she first came across meditation as a means to deal with the stress and demands of her profession.
She has since become a leading figure in the realm of meditation, teaching thousands of individuals, including corporate professionals, athletes, and entertainers. Emily Fletcher has also authored a book titled "Stress Less, Accomplish More: Meditation for Extraordinary Performance," where she introduces her methods and delves into the science behind them.
Inner Sanctuary Meditations:
This is a meditation method involving the power of imagination to create an inner safe space with all its details, inside which one can truly relax, and then using this space for certain day rituals or specific needs, like taking a decision or preparing for an encounter.
Inner Sanctuary is a set of guided meditations that help bring our bodies and minds into a state of calm, and take mindful approaches to the day to day life.
At the moment, they are provided in person during the retreats at Barcelona Health Club, and they are soon to be published in a book and online course.
This method was created by Adelina Peltea, a C-level executive in the tech startup world that has explored multiple avenues to conquer inner peace. She is also the host of Barcelona Health Club.
Dance Meditation with Affirmations:
Barcelona Health Club also offers dance meditations, where participants can freely express themselves through dance, and also absorb beautiful affirmations through the lyrics of the songs.
Here is an example of a playlist used for this meditation method:
Meditation positions
Here are some classic positions for exploring sitting meditations, like mindfulness meditation, mantra meditation, Inner Sanctuary, and more:
Full Lotus (Padmasana):
Sit on the floor.
Cross both legs, placing each foot atop the opposite thigh.
Hands rest on the lap or the knees.
Must-do: Ensure both knees touch the floor. If they don't, this position might not be ideal due to potential strain.
Chair Sitting:
Sit on a chair with a straight back.
Feet flat on the ground, hands resting on the lap.
Must-do: Ensure the back is straight, and you're not slouching. The feet should be grounded without crossing.
Lying Down (Savasana):
Lie flat on your back on the floor.
Arms by your sides, palms facing upwards.
Must-do: Ensure the back is in a neutral position. Use a small pillow under your knees if needed. Ideally, avoid the use of a pillow.
Meditation equipment
If you are like me and you like to gear up, here are some nice to have meditation equipment:
Meditation Cushions (Zafu):
These are specifically designed to provide height under the hips, making cross-legged positions more comfortable. They come in different shapes, like round or crescent.
Meditation Benches:
Used mainly for the kneeling position. They help take the pressure off the legs and ankles.
Meditation Mats (Zabuton):
These are thick rectangular mats placed under the cushion or bench, providing padding for the knees and ankles.
Eye Pillows:
Filled with seeds and often scented with herbs, these can be placed over the eyes during relaxation or lying down meditations.
Blankets:
Useful for added cushioning or warmth.
Timers:
Silent timers or those with gentle alarms can help you keep track of your meditation duration without jarring interruptions.
Malas:
A mala is a string of beads traditionally used in meditation to count mantras or affirmations.
Its use has both practical and symbolic significance:
Counting Mantras: At the most basic level, malas are tools to track the repetition of mantras or prayers. This helps the meditator maintain focus and ensure a certain number of repetitions are achieved. Traditional malas contain 108 beads, a sacred number in many Eastern religions, plus one additional bead known as the "guru" bead.
Aid in Concentration: Physically moving each bead as one recites a mantra or affirmation can help maintain concentration during the meditation. The tactile sensation serves as an anchor, keeping the practitioner present and engaged.
Setting Intentions: Malas can be used as a tool to infuse intentions. Some people believe that by using a mala in their practice, the beads absorb the energy and intention of the meditations, making the mala a sacred object.
Reminder of Commitment: Wearing or carrying a mala throughout the day can serve as a tangible reminder of one's meditation practice, spiritual journey, or specific intentions.
In contemporary times, while many still use malas for their traditional purpose, they've also become a symbol of mindfulness, spirituality, and wellness, often worn as jewelry or carried as a reminder of one's personal and spiritual intentions.
Neurofeedback Headbands:
With advancements in technology, neurofeedback devices, such as the Muse headband, have emerged as tools to aid and enhance the meditation experience.
Neurofeedback is a type of biofeedback that provides real-time information about brainwave activity. Devices that offer neurofeedback measure your brain's electrical activity and then present that information back to you in a way you can understand, often through auditory or visual cues.
The Muse headband is one of the most popular personal neurofeedback devices designed specifically to support meditation practices. It reads the user's brain activity and provides real-time feedback on their meditative state through sounds. For instance, when the mind is calm, one might hear calm and steady weather sounds, and when the mind is active, the weather sounds might intensify.
Devices like Muse provide instant feedback on your meditation practice, helping you understand when you're in a focused state and when your mind is wandering.
HRV Measuring Devices:
Heart Rate Variability (HRV) is a useful metric that represents the variability between consecutive heartbeats. It's an indicator of autonomic nervous system (ANS) function and balance, especially the interplay between the sympathetic (fight-or-flight) and parasympathetic (rest-and-digest) branches.
A higher HRV often indicates a more balanced and responsive ANS. Regular meditation can lead to increased HRV, showing a healthier balance between the sympathetic and parasympathetic systems.
Chronic stress tends to reduce HRV, making the body less capable of adapting to new stressors. As meditation is known to reduce stress, one can expect an increase in HRV over time with consistent practice.
Wearable devices like chest straps or specialized wrist wearables can provide accurate HRV readings.
Note that HRV can also be influenced by various daily factors like diet, exercise, and sleep.
Signs of effective meditation
Meditation is a highly personal experience, and what one feels can vary significantly from person to person, and even from one session to another for the same individual. However, there are common experiences and signs that can indicate you're engaging in effective meditation:
Physical Relaxation: One of the immediate and most common sensations during meditation is a deep sense of physical relaxation. Muscles may relax, and tension often eases.
Calm Breathing: As you meditate, you might notice your breath becoming more rhythmic, deep, and calm.
Sense of Detachment: Many meditators describe a sensation of rising above their problems or detaching from the immediate environment, achieving a broader perspective.
Awareness of the Present Moment: During meditation, you become intensely aware of the present moment. External concerns – about the past or the future – fade away.
Decreased Activity of Thought: While it's common to have thoughts during meditation, with time and practice, you may notice the frequency of these thoughts diminishing.
Feeling of Connection: Some people experience a profound sense of connection with the universe, nature, or other people.
Emotional Release: Some sessions might bring up suppressed emotions or memories. You might feel a range of emotions from joy and gratitude to sadness or grief.
Altered Perception of Time: Many meditators feel that time seems to slow down or become irrelevant during their practice.
Deep Inner Peace: This is one of the primary goals and outcomes of meditation. Over time, you'll likely experience a profound sense of inner peace and calm.
Physical Sensations: Some people feel tingling, warmth, or a sense of energy in various parts of their bodies.
And this is my favorite question to cover, because I’ve also been there in the beginning wondering if I’m doing it right: How Do You Know You're Actually Meditating?
You're Aware: Even if you have a lot of thoughts, as long as you're aware of them and not getting lost in daydreams, you're meditating.
You Feel Different Afterward: Often, the proof of meditation is in the aftermath. You might feel calmer, more centered, clearer, or just lighter after a session.
Returning to the Breath (or Focus Point): In many meditation practices, the breath serves as an anchor. If you find your mind wandering and then bring it back to the breath, that act of returning is the practice of meditation.
Observation Without Judgment: If you're observing your thoughts, feelings, or sensations without getting attached to them or judging them, you're meditating.
Consistency: Even if you feel like you're "not getting it," the very act of returning to your practice consistently is a sign that you're engaging with meditation.
Reduced Reactivity: Over time, if you notice that you're less reactive to stressors or triggers in your everyday life, it's a sign that your meditation practice is having an effect.
Benefits of meditation
People have various motivations for meditating. Here is an extensive list of them:
Stress Reduction: One of the most common reasons, meditation helps manage and reduce stress.
Emotional Wellbeing: To enhance positive emotions and overall mood.
Self-awareness: To cultivate a deeper understanding of oneself.
Attention: To improve concentration and lengthen attention span.
Mindfulness: To live in the present moment and foster mindfulness in daily life.
Reduce Anxiety: To manage symptoms of anxiety disorders and general feelings of unease.
Sleep: To combat insomnia and improve overall sleep quality.
Enhance Self-esteem and Self-acceptance: To cultivate a positive view of oneself.
Pain Management: To manage chronic pain and reduce the brain's response to pain stimuli.
Relationships: To foster better relationships by developing a compassionate attitude towards oneself and others.
Spiritual Growth: For spiritual insight, growth, and connection to a higher power or the universe.
Enhance Creativity: To unlock creative potential and foster out-of-the-box thinking.
Better Decision Making: To cultivate clarity in thought and improve decision-making abilities.
Increase Productivity: By improving focus and clarity of mind.
Cultivate Positive Habits: Like discipline, routine, and a proactive approach to life.
It’s worth also adding some science-backed benefits of meditating, according to research, especially on how meditation helps with stress reduction:
Brain Structure Changes: Meditation has been shown to increase the thickness of the prefrontal cortex, a region of the brain responsible for higher-order brain functions such as awareness, concentration, and decision-making. At the same time, it can decrease the size of the amygdala, the part of the brain that reacts to stress and triggers the "fight or flight" response.
Cortisol Levels: Cortisol is a hormone released by the adrenal glands in response to stress. Chronic elevation of cortisol levels can lead to various health issues, including immune dysfunction, weight gain, and heart disease. Regular meditation has been found to reduce cortisol levels in the bloodstream.
Stress Response: Meditation helps in training the mind to respond rather than react to stressful situations. This means that, over time, meditators can handle stressors more calmly without triggering a strong stress response.
Telomere Length: Chronic stress can shorten telomeres, the protective caps on the ends of DNA strands. Shortened telomeres are associated with accelerated aging and various diseases. Some research suggests that meditation practices might help protect telomere length, potentially counteracting the adverse effects of stress on cellular aging.
Parasympathetic Activation: Meditation can activate the parasympathetic nervous system, which is responsible for the body's rest and digest functions, promoting relaxation and recovery from stress.
Reduction in Symptoms of Stress-related Disorders: Mindfulness-based stress reduction (MBSR) and similar programs have been shown to be effective in reducing symptoms of disorders related to stress, such as anxiety, depression, and post-traumatic stress disorder.
Emotional Regulation: Meditation can strengthen connections between the prefrontal cortex and the amygdala, facilitating better emotional regulation. This improved regulation can reduce the intensity and duration of stress responses.
Immune System Boost: Some studies suggest that meditation can strengthen the immune system, making the body more resilient to stress-induced illnesses.
Reduction in Inflammatory Response: Chronic stress can lead to inflammation in the body. Some research indicates that meditation can reduce the body's inflammatory response to stress.
Challenges during meditation
Meditation, while beneficial, can present challenges for both beginners and seasoned practitioners. Here are some common bottlenecks and ways to address them:
Restlessness or Boredom:
Solution: Start with short sessions and gradually increase. Incorporate guided meditations or different techniques to maintain interest.
Physical Discomfort or Pain:
Solution: Adjust your posture. Use props like cushions, chairs, or benches. Ensure the environment is comfortable—neither too hot nor too cold.
Sleepiness or Drowsiness:
Solution: Meditate at a different time, ideally when you're most alert. Adjust your posture to a more upright position. Open your eyes slightly or change the focus of your meditation.
Distractions and Noise:
Solution: Create a dedicated meditation space. Use noise-canceling headphones or background sounds like white noise. With practice, external noises become less bothersome, and you can use them as part of your meditation.
Overthinking or Analysis:
Solution: Recognize that thinking is a natural aspect of the mind. Instead of fighting it, gently bring your attention back to your meditation focus. With consistent practice, the mind will settle over time.
Impatience or Expecting Quick Results:
Solution: Understand that meditation is a process. It's more about the journey than a specific destination. Celebrate small victories and moments of clarity or peace.
Irregularity in Practice:
Solution: Set a regular schedule. Join a meditation group or use apps that offer reminders and trackers.
Doubts or Skepticism:
Solution: Educate yourself about meditation's benefits. Attend workshops, read books, or converse with experienced practitioners.
Emotional Upheavals:
Sometimes, meditation can bring up suppressed emotions or memories.
Solution: Approach these emotions with kindness and without judgment. If overwhelming, consider seeking a therapist or counselor.
Feeling Stagnant or Plateauing:
Solution: Change up your meditation technique. Attend retreats, workshops, or seek guidance from a teacher to deepen your practice.
Difficulty in Understanding Techniques:
Solution: Seek out authentic sources of instruction—books, apps, teachers, or classes. A clear understanding can make a significant difference in practice efficacy.
Comparing with Others:
Solution: Remember that meditation is a personal journey. Each person's experience is unique, and comparing won't yield productive results.
To overcome bottlenecks in meditation, the key is patience, persistence, and a willingness to experiment and find what works best for the individual.
It's also helpful to have a supportive community or teacher to guide you through challenges.
Meditation as a way of life
Meditation, while often practiced in formal settings like on a yoga mat or in a dedicated space, is fundamentally about cultivating a certain state of mind. This state of mind, characterized by awareness, presence, and compassion, is not meant to be confined to the moments spent in formal meditation. Instead, the true essence of meditation can be found in how we carry its principles into every aspect of our daily lives.
Mindfulness in Daily Activities: Whether you're washing dishes, taking a walk, or engaging in a conversation, being fully present in that moment—instead of letting your mind wander or getting lost in distractions—is a form of meditation. Every activity, no matter how mundane, can be an opportunity for mindfulness.
Compassionate Interactions: Meditation often fosters a deeper sense of compassion and understanding. Carrying this into your interactions means listening more deeply, not rushing to judgment, and approaching others with kindness.
Responsive, Not Reactive: One of the key benefits of meditation is developing a space between stimulus and response. In daily life, this can mean not reacting impulsively to provocations or challenges but responding from a place of calm and consideration.
Intentional Living: Meditation encourages us to live with intention. This means making choices—big and small—that align with our values and deepest desires, rather than being led solely by habits or external pressures.
Observing Thoughts and Emotions: Just as in meditation we observe our thoughts without getting caught up in them, in daily life, we can learn to see our emotions and thoughts as passing events, not definitive truths. This perspective can be especially helpful in navigating challenges and conflicts.
Gratitude Practices: Many meditation practices cultivate a sense of gratitude. Bringing this into daily life might mean taking moments throughout the day to acknowledge and appreciate the good in your life.
Presence in Relationships: Being fully present with loved ones, colleagues, and even strangers can transform the quality of your relationships. It's about truly listening, being there fully, and not letting distractions pull you away.
Calm Amidst Chaos: Just as meditation trains you to find calm amidst the storm of thoughts, in life, it can help you find serenity amidst external chaos, be it a hectic work environment, traffic, or any other stressors.
The true power of meditation lies not just in the moments of stillness but in the ripple effects it has on the entirety of our lives. When meditation is seen not just as a practice but as a way of living, it can transform not only individual moments but the very fabric of our existence.
The peace, clarity, and connection experienced on the yoga mat or meditation cushion are merely starting points, guiding us toward a more mindful, purposeful, and harmonious way of living.
They meditate too
If you are wondering if meditation is just for the hippies and monks, but although the benefits are appealing it cannot fit into your busy life, I’d like to bring forth some well-known people, busy people, that embraced meditation and credited it with positively impacting their lives.
Here are some notable figures, along with insights into their approaches to meditation:
Oprah Winfrey: Oprah is an outspoken advocate for transcendental meditation (TM). She has often mentioned the benefits of her twice-daily, 20-minute meditation sessions, stating they provide her with a sense of contentment and clarity.
Kobe Bryant: The late basketball superstar incorporated meditation into his training routine, which helped him focus and remain calm on the court. He often practiced mindfulness meditation.
Steve Jobs: The Apple co-founder had a keen interest in Zen Buddhism and credited meditation with helping him to visualize creative solutions and ideas. His meditation practice was deeply tied to his design aesthetics and the concept of simplicity.
Emma Watson: The actress has spoken about practicing mindfulness meditation and using apps like Headspace to support her practice.
Ray Dalio: Founder of Bridgewater Associates, one of the world's largest hedge funds, Dalio is a long-time practitioner of TM. He believes that meditation has been essential in providing him with the clarity and calm required in his profession.
LeBron James: The basketball superstar incorporates meditation into his training, often using apps or guided sessions to aid recovery and maintain focus.
Arianna Huffington: The co-founder of the Huffington Post has spoken about her advocacy for mindfulness practices. She credits meditation with helping her manage stress and prioritize wellbeing.
Miranda Kerr: The Australian model often speaks about the benefits of her daily meditation practice and uses a combination of TM and crystal sound bath meditation.
Katy Perry: The singer has been open about how TM has helped her relieve stress and anxiety, especially during her demanding tours.
Tim Ferriss: The author and entrepreneur frequently speaks about his meditation habits in his books and podcasts. He has experimented with various forms of meditation and often recommends a 10-20 minute daily practice to his readers and listeners.
Marc Benioff: The Salesforce CEO is known for his mindfulness practices and even instituted meditation rooms throughout the company's headquarters.
Each of these individuals has their own unique approach to meditation, but they all underscore a similar theme: the practice provides clarity, focus, peace, and a deeper connection to one's inner self. The specific type of meditation, whether TM, mindfulness, or another form, often depends on personal preference and the benefits one is seeking.
Start here & now
All this being said, I hope this information provided you with a great overview and clarity on the world of meditation. To make it even simpler, I suggest the following 3 steps to start - and what better moment than now is there?
Practice some guided meditations on Insight Timer. This is my personal favorite app for all things meditation, affirmations, visualization exercises, courses, and more.
Book a meditation retreat to experience it in a group, with guidance and peer support. Barcelona Health Club offers Inner Sanctuary retreats regularly to everyone interested in learning how to cope with stress and how to meditate.
Set a commitment and a daily practice. Perhaps set reminders, or book time on your calendar. I would also recommend a meditation journal like this one, to keep track of the new habit, and record your experience.
