Overview

Our topic is meditation. Our biggest challenge has been to organize a huge mass of information into 30 minutes. We’ve decided to present under several different organizational grids. We will first define meditation and present it in its religious forms. Then we will present it organized as techniques and then as postures. We will then give some of the physiological effects, and finally we will each give our own personal reflections on our experience and practice.

Definition of Meditation

In our research, we came across many definitions of meditation, but the one that seems to resonate with almost all of them is that meditation is consciously directing one’s attention in order to alter one’s state of consciousness.

Meditation is a three stage process that leads to a state of consciousness that brings serenity, clarity, and bliss.

As we can see from the figure above, in its normal state, the mind bounces from one thought to another followed by or following our emotional and physical reactions.

The first stage in meditation is to choose an object/subject on which to place one’s attention and then focus on the object exclusively without diversion. This is the state of the concentrating mind. As concentration becomes steady and flows deeper spontaneously and without effort, true knowledge about the object/subject presents itself.

This second state is the state of the meditating mind. Ultimately, one reaches the third state where the unity of the object/subject of meditation and the mind occurs. This is the contemplating mind.

This is the state of contemplation. In this state, one is conscious of the cosmos and realizes unity with all of it.

Manifestation in Religious Traditions and Indigenous Cultures

Meditative practices are part of many religious traditions. There are several common principles: outwardly, an awareness of posture, breath, and mental control; inwardly, a spiritual search. Buddhism is best known for its teachings on meditation, and takes various forms, including Zen. Judaism, Christian mysticism, Hinduism, Islam, Taoism, and many indigenous traditions also include meditative practices.

Judaism. In Judaism, meditation manifests as an aspect of Qabalist study. The Qabalah is the mystical teaching of Judaism that focuses on spiritual contemplation, pure inspiration, and intellectual intuition. The teaching of the Qabalah employs the Tree of Life, a symbolic depiction (ten interconnected spheres) of the different aspects of divine individual and cosmic forces. The symbols of the Tree of Life are brought to life within the meditative mind where they transcend reason and awaken the higher faculties.

Christianity. Christian meditation focuses on seeking the Kingdom of Heaven within and deepening one’s relationship with the God of the Old and New Testaments of the Bible. Ultimately, it aims to put one in direct contact with God. Christian meditation is practiced by abstaining from drugs, sitting in quiet contemplation, and invoking the true name of God (YHWH) as noted in the Bible (Exodus 3:15; Psalms 33:12). It can also be practiced by focusing on scenes from the life of Jesus the Christ or on aspects of Christian belief.

Buddhism. For Buddhists, meditation is the way to reach enlightenment. Buddhist meditation focuses on intentionally developing the sense of the present moment through cultivating mindfulness (living each moment with full awareness) and equanimity (experiencing life without attachment). Four applications of mindfulness are awareness of the body (including the breath), awareness of feelings, awareness of the states of mind, and awareness of the contents of the mind.

Hinduism. In Hinduism, meditation is one of the eight aspects of Yoga, which are very similar to the Eightfold path of Buddhism. Yoga is practiced in many forms including Karma, Bhakti, Jnana, Raja, and Hatha. Of the many forms of Yoga, Raja Yoga is the most relevant to meditation because it emphasizes techniques for controlling the entire mind-body. These techniques include exercise through postures, breathing and relaxation techniques, and meditation. The meditation techniques in Hinduism are designed to free the mind from the illusion of the self to result in a union with the universal consciousness.

Taoism. Taoist meditation methods have many points in common with Hindu and Buddhist systems, but the Taoist way is less abstract and far more down-to-earth than the contemplative traditions of India. The primary hallmark of Taoist meditation is the generation transformation, and circulation of internal energy. Once the adept has ‘achieved energy’ it can be applied to promoting health and longevity, nurturing the ‘spiritual embryo’ of immortality, martial arts, healing, painting and poetry, sensual self indulgence, or whatever else the adept wishes to do with it.

Indigenous Cultures. Many indigenous cultures use meditation as an integral part of their existence. Many Native American cultures have a tradition of vision quests in which the questor spends several days alone in nature, fasting and meditating, waiting for a transforming vision and/or an encounter with nature. Shamans of many cultures use meditation for healing and to receive spiritual guidance.

Islam. Meditation in Islam is a practice of Sufism, the mystical path of Islam that expresses the Unity of Being. And although Sufism is based on the Qu’ran and teachings of the Prophet Mohammed, it was also influenced by the practices and mystical traditions of Pythagoran teachings, Hermetic writings, and Zoroastrianism, among others. Subsequently, Sufi meditation techniques vary widely; however, the aim of all Sufi meditation is to prevent the mind from going astray while the heart concentrates on God.

Meditation Postures

1.       Sitting: This is the most familiar to us and perhaps the most restful. It ranges from the Lotus and half-Lotus through tailor fashion or sitting on a chair to seiza (Japanese kneeling/sitting position).

2.       Lying down: statues and pictures of the Buddha lying on right side with head cradled in hand.

3.       Standing: Yogis  stand, sometimes on one leg, for long periods of time. One of the most widespread types of Chi Gong in China.

4.       Walking: Zen, Christian (labyrinth walking), Chi Gong

5.       Dance: Sufi whiling meditation, Tai Chi. Some Somatic exercises could be called moving meditation on the body.

Meditation Techniques

1.       Mantra meditation: Repetition and concentration on a word, syllable or phrase. This can be coordinated with the breath or not; chanted silently or aloud. This can be found in most religions, some overlap with prayer.

2.       Breath counting, breath awareness, leading the breath, following the breath

3.       Gazing: awareness of an object, picture of a teacher or a holy one, shape or a mandala, ritual or meaningful object.

4.       Working with muscular tension: moving band meditation, softening muscles or around pain; lifted arm meditation, standing meditation.

5.       Being present in the present: paying attention to sensations in the body; mindfulness of everyday actions.

6.       Cultivating love, compassion, forgiveness, and other healing emotions.

7.       Visualizing a peaceful place or a healing energy or light.

8.       Reflecting upon inspirational or sacred writings.

9.       Contemplating beauty in nature, art or music.

10.   No Thought: experiencing directly without the mediation of thoughts and concepts. ‘Entering tranquility’.

Physiological Effects

Research shows that meditation activates the parasympathetic nervous system which has several effects:

§         Decreases the lactate concentration in the blood

§         Increases activity in the frontal lobe of the brain which is involved in concentration

§         Decreases activity in the parietal lobe which governs sense of time and space

§         Improves neurotransmitter reaction time

§         Reduces glucocorticoid levels

Studies of persons who meditate regularly also showed the following effects:

§         Lower blood pressure

§         Lower levels of cholesterol

§         Reduced chest pain

§         Reversal of arteriosclerosis

§         Reduced angina

§         Increased powers of concentration

§         Less heart disease

§         Lower levels of stress hormones in the blood

§         Less depression

§         Increased confidence, awareness, and general health

References

§         101 Essential Tips: Basic Meditation by Naomi Ozaniec

§         Meditation for Beginners by Naomi Ozaniec

§         The Complete Idiot’s Guide to Meditation by Joan Budilovsky and Eve Adamson

§         Why Zebras Don’t Get Ulcers by Robert M. Sapolsky

§         The Relaxation and Stress Reduction Workbook by Martha Davis, Ph.D., Elizabeth Eshelman, M.S.W., and Matthew McKay, Ph.D.

§         Meditations by J. Krishnamurti

§         The Complete Book of Chinese Health of Healing by Daniel Reid

§         Meditation Society of America web site (www.meditationsociety.com)

§         The Way of Qigong by Kenneth S. Cohen

§         The Way of Energy by Master Lam Kam Chuen

§         The Other Side of Silence by Morton T. Kelsey

§         Meditation for Dummies by Stephen Bodian