Meditation

What is meditation?

Meditation is a group of practices for training attention and awareness. In most forms you rest your attention on something simple, such as the breath, a sound, a mantra or the sensations of the body, and gently bring it back each time the mind wanders. Wandering is normal. Noticing it and returning is the practice.

In the Indian tradition, meditation (dhyana) is the seventh of the eight limbs of yoga described in Patanjali's Yoga Sutras, prepared for by posture, breathing and drawing the senses inward.

Techniques you may learn

• Breath awareness. Following the natural rhythm of the breath at the nostrils or abdomen.
• Mantra meditation. Silent or soft repetition of a word or sound such as Om or So-Hum.
• Body scan. Moving attention slowly through the body and noticing sensations without judging them.
• Trataka. Steady gazing at a candle flame or a point, a traditional concentration practice.
• Loving-kindness and gratitude practices. Gently cultivating warm feelings towards yourself and others.
• Walking meditation. Mindful, slow walking for people who find sitting still difficult.

What a session involves

Sessions usually begin with a few minutes of gentle movement and breathing to settle the body, followed by guided practice and quiet sitting. You can sit on a chair, a cushion or the floor; no special flexibility is needed. Each session ends with time for questions and a simple practice to try at home, starting with as little as five to ten minutes a day.

Who may consider it

• People feeling stressed, restless or scattered.
• Students and professionals who want steadier focus.
• People who would like a calmer response to everyday pressures.
• Anyone curious to build a regular personal practice.

What the research says

According to NCCIH, studies suggest meditation and mindfulness practices may help reduce anxiety, depression symptoms and blood pressure, and may improve sleep, with effects that are often modest and vary between people. Meditation is considered safe for healthy people, and it works best as a regular habit rather than an occasional session.

Further reading

• Meditation and mindfulness: effectiveness and safety, NCCIH
• Health concern: Stress & anxiety
• Want to go further? See Meditation Training