Meditation

Original Editor - Redisha Jakibanjar Top Contributors - Redisha Jakibanjar, Uchechukwu Chukwuemeka and Lucinda hampton

Introduction

Meditation is a practice that was originated in Vedic time and is used as a modality in Ayurveda (Science of Life), the comprehensive, natural health care system. The word Meditate is derived from the Latin word Meditari which means to think about or consider and the root word Med means to take appropriate measures. The main purpose of meditation is to connect oneself to one's deep inner self and the fundamental unity of every living thing.

Meditation has various techniques which include contemplation, concentration, use of various sounds, guided meditation, meditative movement exercises such as yoga and tai-chi, qigong, breathing exercises, and Matra. These techniques work at various levels like senses, mind, intellect, and emotions. Among all these techniques, the one which achieves the goal of connecting the deep inner self meets the true purpose of meditation.

How is the human body viewed in Vedic Science?

The human body consists of three aspects:

1. Physical body
2. Inner faculty
3. Deep inner self

Physical body

The physical body is the mortal, material body that acts, eats, breathes, and moves. The physical body consists of five constituent elements: ether, air, water, fire, and earth. The body has three features: birth, old age, and death. The physical body can experience joy, and sorrow, and form the basis of earthly relationships. After death, the physical body also dies and the 5 elements are dissolved.

Inner faculty

This is the body of vital energy constantly working and changing to keep the physical body alive. The inner faculty of the human body consists of the mind, intellect, Chitta, and ego. The mind processes sensory inputs and has the quality of duality like sad and happy, pain and pleasure. The intellect part analyzes, discriminates, decides, and judges. Ego is the doer and experiencer whereas the Chitta is the storehouse of memories and impressions of life. This body continues after the death as well and serves as a vehicle for reincarnation

Deep inner self

The deep inner self is the nonchanging pure consciousness and has the quality of union. It is the main source of all knowledge, intelligence, creativity, and natural laws that govern existence. This is the most complex body having an undifferentiated form. The deep inner self activates the inner faculty that activates the physical body. While meditating, a feedback loop is created, creating a conscious connection with the deep inner self and providing inner peace and bliss, thus removing the stress of life.

Layers of human body and mind

According to Hindu scriptures, the human body consists of five layers:

• The physical layer needs food for existence and lasts till it can absorb food.
• The vital layer helps the body inhale, exhale, move out, take nourishment, excrete and reproduce.
• The mental layer, that helps to experience pleasure and pain, gives rise to desire and has the capacity for change.
• The intellectual layer reflects the light of the self and is the cause of embodiment.
• The layer of bliss is the state of pleasure and rest, material and subject to change.

State of consciousness

Human beings experience three states of consciousness :

• Waking
• Dreaming
• Deep sleep

Normally, waking is related to the physical body, dreaming is identifying the self with the inner faculty and deep sleep is identifying the self with the casual body or deep inner self.

When the inner faculty is in a waking state of consciousness, it can be aware of the physical body but when it is in the dreaming state of consciousness, it is aware of the inner dream world only. During deep sleep, there is unity, peace, and bliss.

When the deep inner self witnesses the activity of the waking state, daydreams occur and a human being can watch one's thoughts during the state of dreaming, this is experienced as watching one's dream. During a deep sleep state, the inner faculty is asleep and not functioning, providing the peace and bliss of unity and upon waking from a deep sleep, the body feels refreshed.

Meditation helps take the mind from the field of the outer objective world to the inner realm of inner faculty and eventually goes beyond both to reach the deep inner self. When the mind reaches the deep inner self, it provides inner peace and bliss and removes the accumulated stress of life. During meditation, the mind experiences the unity of the deep inner self while the person is aware and not sleeping.

How can we meditate?

There are various techniques for meditation. The first thing to do is to concentrate and establish a focus point with the eyes either opened or closed. Another technique is to observe and count the breaths and to notice the bodily sensations. Some of the methods to use in simple meditation are:

• Use of sound
• Use of imagery
• Gazing
• Breathing
• Physical sensations

Types of Meditation

Simple meditation

This typically involves selecting a keyword, calming the body, and slowly breathing while chanting the word.

Mindfulness

Mindfulness meditation entails looking at thoughts lacking attachment while focusing on the breath.

Clinically Standardised Meditation (CSM)

Clinically Standardised Meditation enables people to select a mantra and practise meditation in a standardised manner. Carrington developed this form of Mantra meditation in 1977.

Walking Meditation

Walking Meditation heightens awareness of the act of walking and blends breathing and movement. 

Yoga meditation

Yoga meditation entails taking postures, breathing exercises, and focusing on a word, image, or sound. Benson proposed the Relaxation Response, which generates a low arousal state by deep breathing and muscle relaxation.

Breath and Navel Meditation

Breath and Navel Meditation utilises the natural movement of breath and abdominal expansion to cultivate focused attention and awareness.

Transcendental Meditation

Transcendental Meditation, according to Maharshi Mahesh Yogi, is the practice of focusing concentration on subtler levels of thinking in order to expand the conscious mind and reconnect with creative intelligence.

Vipassana Meditation

Vipassana Meditation, originating from Theravada and Mahayana Buddhism, emphasises seeing things as they are via insight and awareness.

Vibration Meditation

Vibration Meditation uses sound repetition to reduce tension and promote relaxation.

Mantra Meditation

Mantra Meditation is the practice of repeating a word or phrase in order to focus and concentrate. Body Scan Meditation focuses on various body areas while maintaining awareness of breathing.

Taoist practiced Meditation

• Master Han Yumo teaches Central Channel Meditation, a Taoist practice. It assists beginners in being aware of their own internal energy and the body's power centres. Focusing on a ray of energy that penetrates the crown of the head allows practitioners to relax the body, refresh energy, and revitalise the spirit. The process consists of sitting in an ergonomic position, focusing on the transfer of energy in the central channel, while enabling natural tremors to occur.  

• The Microcosmic Orbit Meditation is another a traditional Taoist technique for focusing and circulating internal energy. It entails activating the "orbit" created by the Governing Channel and the Conception Channel. This meditation charges the reservoirs of these channels with energy, which is then transmitted to the major organ-energy meridians. It increases cerebral circulation, boosts neurochemical secretions, and nurtures the "spiritual embryo" or "golden elixir" of perpetuity. The procedure entails stilling the body, visualising energy in the umbilical region, channelling energy via the coccyx and onward to the brain, and awakening the Celestial Eye. Practitioners can also focus on their breathing and link it with the natural flow of energy.

Both meditations can improve health, increase longevity, and raise spiritual awareness. They may cause the head to rock or the body to tremble, which are both marks of growth in Taoist practice.

Positions for meditation

There are no specific postures for meditation. People can choose positions themselves and do meditation on posture they feel comfortable. People can meditate in sitting, walking, standing, and reclining positions.

Effectiveness of meditation

• Removes the accumulated stress and help increase the positive energy
• Decreases anxiety, depression, and pain (both physical and psychological)
• Increases regional cerebral blood flow in the frontal and anterior cingulate region of the brain
• Decreases sympathetic overstimulation reduces cholesterol and risk of heart disease and helps in reducing smoking
• Is beneficial in epilepsy, premenstrual symptoms, menopausal symptoms, autoimmune illness, and emotional disturbance in neoplastic disease
• Improves telomerase activity in the body, and slows down the aging process and related diseases.