Meditation is a simple activity, but at the same time, extremely hard to do. As Buddhist monk Bhante Gunaratana vividly described in his book "Mindfulness In Plain English," meditation is strenuous, lifelong, and very personal. It is a solitary activity that requires a lot of time, energy, determination, and discipline. It involves a range of unique qualities that people find stressful and uncomfortable and want to avoid whenever possible. Experts have described it as the most challenging task of the mind. Therefore, before investing precious time and energy, it is essential to know which meditation technique is best for you.
Lately, Meditation has become a buzzword that almost everyone knows about, and many people use it, but only a few truly understand it. When mentioned, people often stereotypically picture a bearded old man sitting in a mountain cave in a "lotus flower" posture in a kind of trance. Or, maybe one thinks of a modern-day hippie pursuing enlightenment or a higher state of consciousness, whatever that might be.
However, meditation is a mental or brain exercise that can change our brain, and in turn, our mind, thinking, and behavior. And make no mistake, it improves them all.
-
-
-
-
-
-
-
- Enhances the brain biologically.
- Strengthens the mind mentally.
- Makes one's behaviour more social.
- Makes humans more humane!
-
-
-
-
-
-
So, this is what meditation is all about!
--------
"You should sit in meditation for 20 minutes every day — unless you're too busy. Then you should sit for an hour."
- Zen proverb
--------
Meditation as a concept has many interpretations. The word "meditation" comes from "meditatio," a Latin word that means "to think, contemplate, devise, ponder." It is an umbrella term for diverse practices that are understood differently by different cultures and traditions. Some people use it to describe prayer, others to think deeply about a certain topic, and still others for something in between.
It is vital to understand that meditation is not an Indian or Oriental practice but has been part of many cultures worldwide for millennia. Although many spiritual traditions include meditation, scientifically researched meditation techniques are not associated with any particular religion, sect, or cult. They are universally accepted as universal techniques for strengthening the mind, free from any ideology or cultural embellishment because we all have the same problem of an unbalanced, unstable mind, so the remedy must be universal.
So, meditation is not a magical or pious ritual. It is a technique that uses the brain and its properties to improve its functioning. By recognizing, understanding, and observing these properties, we can make them more or less active, and thus influence their functionality.
In its essence, meditation is a mental exercise characterized by inward attention and the observation of our inner nature. It is a technique with which we can get to know ourselves better, not only intellectually but also experientially. Once we understand the brain and its impact on the mind, meditation becomes a logical and reasonable decision.
In recent decades, science has taken a serious interest in meditation. Researchers use behavioural tools, neuroimaging, and genetics to study its impact. Thousands of studies demonstrate that meditation alters the brain and offers numerous benefits. It calms the mind, sharpens concentration, balances emotions, increases thinking power, and raises emotional intelligence.
However, we need to be realistic with our expectations. Many "quick-fix" meditation techniques promise instant health and happiness, but we must be critical and ask ourselves if they are real or just selling what people want to buy.
So, what type of meditation practice to choose from the flood of different forms?
It is important to note that there is no one definitive "best" or "most effective" meditation technique. Rather, it is a matter of individual preference and finding the practice (or practices) that work best for you. Choosing a meditation technique is similar to choosing a sport or exercise. The first step is to consider what you want to achieve. Just like callisthenics, long-distance running or lifting weights, each type of exercise has a unique effect on the body, similarly, each meditation practice has a unique effect on the brain. Below is a breakdown of five major groups of meditation practices, organized by purpose.
1. Spiritual Meditation: Used in religions and spiritual traditions to deepen piety and devotion.
2. Mantra Meditation: Uses a repetitive sound or mantra to quiet the mind and induce a state of calm and peace. This includes popular and commercially successful transcendental meditation.
3. Focused Meditation: Involves concentrating and using any of the five senses to strengthen one's focus and attention faculty.
4. Loving-Kindness Meditation: Used to strengthen feelings of compassion, kindness, and acceptance toward oneself and others.
5. Observational Meditation: Includes Mindfulness Meditation, used to enhance present mindfulness, probably the most popular and researched form of meditation in the West.
6. Vipassana Meditation: It incorporates all the features of the three previous types of meditation and also includes the valuable concept of equanimity. Equanimity is the missing link or upgrade of mindfulness meditation on the path to sanity. This is the type of meditation that we advocate and will be discussing in-depth.
Why did we choose Vipassana meditation?
We chose Vipassana meditation for three main reasons. Firstly, despite being an ancient technique, it is a universal scientific method that observes the interaction between the mind and body, without any religious or cultural traditions involved. Secondly, it offers a logical and rational understanding of the exercises. And lastly, it allows for progress monitoring. Read more about Vipassana meditation.
