Meditation: What, Why, Who and How

Meditation is another phenomenon which has become somewhat of a ‘buzz word’ in recent years. Public interest in personal development, self-improvement and individual growth is widely on the rise and meditation can be an incredibly useful tool to help you realise these aims – and it’s no longer reserved for spiritualists and bohemians.A meditation practice involves focusing the mind in the present moment in a self-aware state, sometimes – but not necessarily – with a particular intention. It is thought to have originated in India several thousand years BCE, before being adopted by neighbouring countries over the years. Its popularity began to become more globally widespread in the 18th century, and evolved over the years to become the modern habit – which is widely accessible and not dependent on spiritual beliefs – that millions of people across the world have adopted today.There are lots of different ways to engage in meditative practice and there is truly something for everybody if you’re willing to give it a go and experiment. Meditation can be hugely beneficial in so many ways – mental, physical, spiritual and more – and can support you in navigating many different scenarios and problems.The mental benefits of meditation are diverse and widely acknowledged: improved self-awareness, refined mental clarity, confidence and productivity, as well as lower stress levels and enhanced self-control. However, many meditators have noticed physical benefits to their practice: meditation can help to alleviate the physical symptoms that can come with conditions like anxiety, depression and stress – such as stomach issues, headaches and tremors – and its effects have even been attributed to reduction of physical pain. The NCCIH [National Centre for Complementary and Integrative Health] cites research indicating that, alongside the aforementioned benefits, meditation may even help to lower blood pressure and relieve insomnia. Powerful stuff.As mentioned earlier, there are lots of different types of meditation and a variety of ways to engage with it – you can do it at any time, anywhere, and there really is something for everyone. The following 3 methods are just a brief selection of these, the explanations of which I hope will demonstrate the diversity, flexibility and inclusive accessibility of this modernised ancient discipline.

Guided meditations

Guided mediation is a process by which you meditate following the instruction and direction of a trained teacher or practitioner. Sessions can last for varying amounts of time and can focus on a range of different topics, from sleep to anxiety to self empowerment and beyond – everything from the practical and everyday, to the spiritual and metaphysical. There is something to suit absolutely everyone. Some of my favourites I have done have involved harnessing my innate female power (not for everyone but I found it extremely powerful), manifesting wealth and attracting optimal physical health. Some involve visualization, others employ breathing patterns, but all of the different options can be hugely beneficial. There are many platforms on which to access guided meditations, such as apps, YouTube, as well as trained professionals offering subscriptions and even free recording on their social media accounts.

Mantra meditations

A mantra is a word or phrase you repeat and focus on during meditation. It is a Sanskrit term with a two part meaning: “man” means “mind”, while “tra” means “release”. Mantra meditation can be a good option to try if you have difficulty concentrating or focusing your mind during your practice, and increased focus and self-compassion in particular have been attributed as benefits to this style of meditation. A basic ‘how-to’ sequence for mantra meditation would be: get into your comfortable yet alert meditation position and a set a timer for how long you want to engage in meditation; align repeating your mantra with your breath in whichever way feels best for you; continue for however long you desire. When choosing a mantra with which to meditate, you can pick anything that you think will contribute to your wellbeing, mentally physically or spiritually; some general examples suggested by healthline.com include “I have compassion for myself and others” and “Everyday is a new beginning”. Doing some further research on mantras known to aid with certain goals will help you take this further.

Breath led meditation

Breath led meditation is perhaps the simplest concept out of these 3 options. It basically involves sitting with and observing the breath for your chosen period of time. For example, one approach to this is during your meditation, follow your ‘in’ breath, notice the moment when the ‘in’ breath reverses and becomes the ‘out’ breath, then observe the ‘out’ breath flowing out of your airways. There are several different techniques to engage with the breath, so do some personal research to find one which is most suited to you. This method is a great way to cultivate a mindful headspace, slow down and bring your attention and awareness back into the core of your being. This option is probably the most adaptable and accessible form of meditation that you can employ whenever and wherever you are.So, I hope you have enjoyed this brief foray into the world of meditation and mindful practice. There are many more methods and techniques out there other than the 3 explored here; doing a bit of research, either on the internet or one of the many books that have been published about meditation, will help you to find the option that is right for you – there really is something for everyone with this one – and hey, if Oprah raves about it, I think that’s as good a persuasion as any to give it a go!