Beginning Meditation

Through the practice of meditation, we ultimately realize that the source of all our perceived problems and disappointments lay within. They are effectively caused by our own inability to deal with the dynamics and happenings in our life.

Befriending the Mind

The general misconception amongst meditators is that one needs to control the mind and force it to concentrate. This is a grave error, which will quickly prove futile as the mind cannot be controlled, only befriended and observed.

Through our practice, we can only guide the mind, never force it. We call meditation a journey because the process by which we transform the mind, will also transform our experiences and the way we relate to existence.

Meditation and the Mind

The overactive mind does not naturally like meditation, because it forces the mind to become still. In Yoga, asanas are practiced so we can learn to become still and remain in the same position for an extended period of time without feeling any form of physical discomfort; if any discomfort is felt during meditation, the mind will very quickly move its attention to the source of discomfort, rapidly interrupting our meditative state.

Consequently, asanas are practiced because stillness of body gives rise to stillness of mind.

An overactive mind is a terrible mind. It will naturally take us on emotional journeys filled with worry, doubt, fear, discomfort, stress and anxiety. An overactive mind explores every option and possibility, bringing them to the present moment, creating in return chemical processes which further push the body into a stressful and anxious state.

A calm and meditative mind on the other hand focuses on the present moment. Increased concentration and the possibility of letting go, make it a far greater and more effective tool in the face of adversity if it were to arrive.

Through the practice of meditation, we ultimately realize that the source of all our perceived problems and disappointments lay within. They are effectively caused by our own inability to deal with the dynamics and happenings in our life. This realization helps us to focus our energy not on the outer world, but rather on that part of existence we can immediately change – ourselves. That part of the self, which is unable to find solutions to life’s problems. That part of ourselves, which is unable to flow with life. Changing that, is the key to enhancing all aspects of our life – relationships, abundance, health and wellness, mental capacity, etc.

Meditation is a method by which we discover our true nature. It is a process by which we release the buried contents of our mind and uncover the hidden aspects of our personality. Patanjali – The father of modern Yoga and creator or Raja Yoga– described meditation as the state in which the mind becomes free from the awareness of subjective and objective experience. Raja yoga describes a very methodical path towards reaching that state of meditation. 

Patanjali’s Raja Yoga

Patanjali compiled a system of yoga which took a step by step approach into meditation called Raja yoga or the yoga of eight limbs. Raja yoga is a direct path which omits all religious ideals and practices, dealing directly with the human mind.

The eight limbs of Raja yoga are Self-restraint (Yama), Observance (Niyama), Posture (Asana), Breath control (Pranayama), Sensory withdrawal (Pratyahara), Concentration (Dharana), Meditation (Dhyana) and Super-consciousness (Samadhi).

Yama, Niyama, Asana and Pranayama

The Yamas and Niyamas expand our awareness into our character and personality. They have nothing to do with religion or cultural heritage, they are practices which improve our association with others as well as ourselves.

Yogic Postures are practiced to bring stillness to the body. Once the body has learnt to be still for prolonged periods of time, the mind too will adapt to stillness. Meditation can only take place when the body is in perfect stillness.      

The practice of Pranayama makes the mind steady by balancing the sympathetic and parasympathetic nervous system. When there is balance in the body, our energy flows undisrupted, uniformly into every cell in the body, facilitating every physiological process that occurs.

Pratyahara

Pratyahara is a Sanskrit term derived by the words – Prati and Ahara. ‘Prati’ means  ‘away’ and ‘Ahara’ denotes or ‘nourishment.’ So, the word Pratyahara used in the context of yoga means ‘to withdraw from what nourishes the senses’ or ‘withdrawal of the senses.’

This essentially means achieving a state by which we are able to disconnect the mind from any data coming in through the senses. For example, the ability of not hearing anything even if there are loud noises occurring nearby.

Pratyahara isn’t easily achieved, it can take years of practice to learn how to effectively withdraw the senses. But it could also be achieved in a few months. Mastering Pratyahara is an indispensable requirement for meditation, and a pre-requisite to Dharana – the state of absolute focus.

Most people would struggle to concentrate and meditate in a quiet room. But a person who has control over his senses can peacefully meditate even in the midst of chaos. The practitioner has conquered every form of distraction. The immense power to turn the senses inward without any effort paves the way for meditation and ultimately enlightenment.

Dharana (Concentration of Mind)

Dharana is a state of absolute and relentless focus. This level of focus, which many consider an energy-intensive state, is actually very relaxing and calming to our physiology.

Dharana is derived from the root word ‘Dhr’, which means to maintain, hold, or keep. In this stage, we learn introspective focus and strive to achieve the state of one-pointedness of mind, known is Sanskrit as Ekagrata.

Dharana aims to fix the mind to one specific point. The target of focus can be anything. It can be internal like the breath, the third eye, a mantra or chakra; or external, such as an image or an object.

Whatever object is chosen, at some point we will have to bring the focus inward in order to master Dharana.

Dhyana (Contemplation and Meditation)

Dhyana is the seventh limb of Raja yoga. It builds upon the six previous limbs to achieve the meditative state. Once we have brought awareness into our conduct and personality; learnt how to still the body; balanced the nervous system; learnt how to disengage from the senses; and mastered the art of focus, we spontaneously and naturally experience the state of meditation.

Dharana teaches the mind to focus, and through Dhyana, the mind meditates on the object that is focused on. If the object in focus is a concept or idea, Dhyana allows us to examine the idea in all its aspects. If the focus is on an object; a non-judgmental observation of the object in its entirety is achieved. This is an observation free of the self and all of its associations, meaning the possibility of observing an object for what it truly is.  

Through Dhyana, the mind becomes actively engaged with the object of focus. For example, while meditating using a mantra, a person in Dhyana state doesn’t focus on the meaning or purpose of the mantra. The mind is fully immersed in experiencing the mantra and nothing else.

Dhyana, along with Dharana and Samadhi, are collectively called Samyama. The goal of Samyama is a deeper and complete understanding of the object of focus by fully detaching oneself from the outside world and its bindings.

Different Types of Meditation

There are many types of meditation. Even though they contain different methodologies, their ultimate goal is one and the same. To expand our awareness to the level of self-realization. The most common ancient techniques of meditation are: Yoga Nidra, Ajapa Japa, Antar Mouna, Shoonya, Vipassana, Breath awareness, Visualisation and Mindfulness techniques.

The Benefits of Meditation – Scientific Findings

Meditation increases Empathy

A study conducted by the University of Wisconsin, found that when meditators heard people suffering, they had stronger activation levels in their temporal parietal junctures – a part of the brain related to empathy – than non-meditators. (1)

Meditation increases Grey Matter

A study conducted by Harvard-affiliated researchers from the Massachusetts General Hospital found measurable changes in the brain’s regions related to memory, sense of self, empathy and stress after participants practiced a mindfulness meditation program for eight weeks. “It is fascinating to see the brain’s plasticity and that, by practicing meditation, we can play an active role in changing the brain and can increase our well-being and quality of life,” said Britta Hölzel, first author of the paper and a research fellow at the Massachusetts General Hospital. (2)

Guided meditations increase well-being and reduce work-related stress

A joint study from University College London and The University of California conducted on 238 professionals reported significant improvement in well-being, distress, job strain, and perceptions of workplace social support after they practiced an average of 17 sessions of app-based guided meditations. (3)

Meditation makes you more intelligent

A Study conducted by The University of Pennsylvania took brain images of Tibetan Monks during meditation, and found their “highly intelligent” frontal brain lobes lit up the screen. (4)

Meditation Balances the Brain

A Study by UCLA’s school of Medicine found that the “corpus callosum” – a large bundle of fibres that connect the left and right brain hemispheres, which carries information from hemisphere to the other – was distinctly stronger, thicker and better connected in meditators. (5)

Meditation Improves Memory and Learning

A Study published in the Neuroimage Journal found the Hippocampus – an area in the brain which plays a role in the formation of memory, learning and emotions – in 44 participants had considerably grown in neural thickness, density and overall size after just 8 weeks of meditation. (6)

Meditation can prevent Alzheimer’s Disease

A study conducted by the Alzheimer’s Research and Prevention Foundation showed that Kirtan Kriya – a meditative technique which only requires 12 minutes a day – improved memory in people with subjective cognitive decline and mild cognitive impairment, who were at great risk of developing Alzheimer’s Disease. (7)

Meditation improves sleep and decreases depression and anxiety

The same study from the Alzheimer’s Research and Prevention Foundation showed that Kirtan Kriya also improved sleep, decreased depression, and reduced anxiety. (8)

Meditation influences the genes

The study from the Alzheimer’s Research and Prevention Foundation found Kirtan Kriya meditation downregulated inflammatory genes, upregulated immune system genes, improved insulin and glucose regulatory genes. (9)

Meditation Boosts Focus and Attention:

A study carried out by the Center for Cognitive Neuroscience from the University of Pennsylvania found Meditation enhances specific aspects of attention by enhancing the functioning of specific subcomponents of attention. (10)

References

(1)   Regulation of the Neural Circuitry of Emotion by Compassion Meditation: Effects of Meditative Expertise – University of Wisconsin. Available at https://pubmed.ncbi.nlm.nih.gov/18365029/

(2)  Mindfulness practice leads to increases in regional brain gray matter density. Avaliable at https://www.sciencedirect.com/science/article/abs/pii/S092549271000288X

(3)  Mindfulness On-The-Go: Effects of a Mindfulness Meditation App on Work Stress and Well-Being. Available at https://pubmed.ncbi.nlm.nih.gov/29723001/

(4)   The Measurement of Regional Cerebral Blood Flow During the Complex Cognitive Task of Meditation: A Preliminary SPECT Study. Available at: https://pubmed.ncbi.nlm.nih.gov/11306250/

(5)   Bridging the hemispheres in meditation: Thicker callosal regions and enhanced fractional anistropy (FA) in long-term practitioners. Available at: https://pubmed.ncbi.nlm.nih.gov/22374478/

(6)   The underlying anatomical correlates of long-term meditation: larger hippocampal and frontal volumes of gray matter. Available at: https://pubmed.ncbi.nlm.nih.gov/19280691/

(7)   Stress, meditation, and Alzheimer’s disease prevention: Where the evidence stands. Available at: https://pubmed.ncbi.nlm.nih.gov/26445019/

(8)       Stress, meditation, and Alzheimer’s disease prevention: Where the evidence stands. Available at: https://pubmed.ncbi.nlm.nih.gov/26445019/

(9)      Stress, meditation, and Alzheimer’s disease prevention: Where the evidence stands. Available at: https://pubmed.ncbi.nlm.nih.gov/26445019/

(10)    Mindfulness training modifies subsystems of attention. Available at https://link.springer.com/article/10.3758/CABN.7.2.109#page-1