Meditation is loosely defined as a practice used to both train attention and
awareness and achieve mental clarity and emotional stability. The practice
includes a number of techniques, such as breathing or moving, in order to
achieve the goal of heightened attention and emotional stability.
Beyond this loose definition, many scholars have struggled to define the
phenomenon more precisely. The reason for this is that meditation comes
in several forms and is incorporated differently into religious and nonreligious
settings. Let’s look at what meditation is more closely.
History
Meditation has been practiced since 1500 BCE. The earliest records of
meditation are seen in the Hindu traditions of Vendantism, which is a form
of Hinduism that still utilizes meditation today. Other forms of early
meditation were developed by Taoists in China and Buddhists in India.
Early Jews and Christians also tried meditative practices. Philo of Alexandria and Plotinus are two Jewish and Christian thinkers who specifically wrote about meditation around 20 BCE, but their views were not fully accepted into their respective religions until the Middle Ages. During the Middle Ages, meditation became more integrated with Western religions, such as Christianity, Judaism, and Islam. Lectio Divina, Kabbalistic practices, and Sufism are just three examples of meditation becoming more intertwined with Western religious faith during the Middle Ages. At the same time, meditative practices were brought to Japan, where
they further developed and were integrated into other forms of Buddhism.
It was not until the 19th century that meditation began to transform from a
religious ritual to a non-spiritual and health-centred practice. This transition
occurred whenever Asian meditation techniques spread to the West. Once they spread, Western meditators found alternative applications for meditation, causing the already difficult to define practice to be even more difficult to define. Today, meditation is practiced in both spiritual and non-spiritual settings. People of Indian, East Asian, and Abrahamic faiths, for example, often practice spiritual meditation, while business people and Yoga-class attendees often practice non-spiritual meditation. In both scenarios, though, meditation is treated as a practice that is used to sharpen the brain’s ability to focus and add clarity and stability to the mind and emotions.
Meditation Categories
Since the 19th century, meditation has been divided into two broad
categories: focused (or concentrative) meditation and open monitoring (or
mindfulness) meditation. Each category has its own benefits and
applications. Focused meditation is when you concentrate on a single thing. Paying
attention to the breath, a feeling, a koan, or an affirmation are all concentrative meditation techniques. The benefit of this category is that it sharpens your mind and builds your ability to focus on a single thing. Open monitoring meditation is when you are mindful of your state and surroundings. The benefit of this category is that you are brought to the present as your senses are sharpened and made aware of the states around you.
Some meditative practices use both concentrative meditation and open monitoring meditation, though. Such practices include vipassana and
samatha in their meditations. It is important to emphasize that focused meditation and open monitoring are just categories of meditation. Within both categories,there are countless meditation styles and techniques.
Meditation elements
Meditation includes a number of elements. Though these elements need
not be used in every form of meditation, they tend to make meditation
practices more effective and helpful, especially for beginners or busy
people. The most important element of meditation is focused attention. Without this element, it is impossible to practice meditation. Focusing your attention
allows you to train your mind and escape from distractions. You can focus
your attention by closing your eyes, focusing on an object, or reciting an
affirmation.
Another important element of meditation is relaxed breathing. Relaxed
breathing includes deep, even-paced, and intentional breathing. The
purpose of this element is to take in more oxygen, reduce muscle tension,
and experience the benefits of enhanced breathing.
Unless you are practicing a rigorous form of meditation, finding a quiet
setting is another powerful element of meditation. Quiet settings will allow
you to better escape from the distractions and focus your mind.
some experienced meditators intentionally skip this element so that they can
challenge their minds and bodies. Another optional element of meditation is a comfortable position. Whether you are walking, sitting, or laying down, you should feel comfortable in order to get the most out of your practice. You should never meditate in a position that feels painful, unsafe, or dangerous.Finally, the last element of meditation is an open attitude. Like the focused attention element, it is impossible to meditate without an open attitude. This element will allow you to practice, challenge yourself, and grow without self-judgment and ridicule.
Meditation tools
As we have learned, there are different types of meditation. One way to
distinguish these many techniques is through the use of tools.
The most popularly known meditation tool is postures or asanas. Asanas
are used in both spiritual and non-spiritual meditations. They can include
yoga postures, walking, or mindfully doing a task. Yoga classes, for
example, use asanas as part of their meditative practices.
Another popular meditation tool is prayer beads. Prayer beads are used as
tools of devotional meditation in spiritual settings such as Christianity,
Gaudiya Vaishnavism, Buddhism, and Jainism. The meditator recites a
mantra as each bead is counted and continues this until the entire mala or
beaded chain is finished.
Meditation in the modern world
Since its conception in 150 BCE, meditation has changed drastically.
Meditation was originally associated with religious thought in India and China, but it eventually spread to Eastern Asian, Middle Eastern, and European religious practices too. Once Asian meditative practices were shared with the West, Western
traditions began to use meditation for non-religious purposes. As a result,
many meditators today are non-religious and practice meditation for its
health benefits. Still, a large number of people meditate for religious or
spiritual purposes.
Since meditation has developed greatly, there are many types of meditative
practices. Most of these practices can be classified as focused meditation
or open-monitoring meditation. Within these two categories are countless
meditation techniques, some of which use meditative tools like asanas or
beads. No matter the meditation category or type, though, meditation is viewed as a practice to deepen your mind’s ability to focus and cause emotional
stability and clarity. It incorporates elements like focused attention and an
open mind for the betterment of the meditator.
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