According to Joan Borysenko, Ph.D., a pioneer in the field of mind/body medicine, meditation can be broadly defined as any activity that keeps the attention pleasantly anchored in the present moment. There are various types of meditation - prayer is probably the best known, but there is also TM (Transcendental Meditation), mindfulness meditation, and from the Eastern tradition, Zen meditation, Buddhist meditation, and Taoist meditation. The meditation encompasses such diverse methods as:

Formal sitting  in which the body is held immobile and the attention controlled. e.g.,  Zazen,  Vipassana

Expressive practices, in which the body is let free and anything can happen. e.g., Siddha Yoga, the Latihan, the chaotic meditation of Rajneesh.

The practice of going about one's daily round of activities mindfully. e.g.,  Mahamudra, Shikan Taza, Gurdjieff's "self-remembering". All these practices have one thing in common- they all focus on quietening the busy mind. The intention is not to remove stimulation but rather to direct your concentration to one healing element - one sound, one word, one image, or one's breath. When the mind is "filled" with the feeling of calm and peace, it cannot take off on its own and worry, stress out, or get depressed.When the mind is calm and focused in the present, it is neither reacting to memories from the past nor being preoccupied with plans for the future, two major sources of chronic stress known to impact health.

All the meditation techniques can be grouped into two basic approaches:

Concentrative meditation focuses the attention on the breath, an image, or a sound (mantra), in order to still the mind and allow a greater awareness and clarity to emerge. This is like a zoom lens in a camera; we narrow our focus to a selected field.

The simplest form of concentrative meditation is to sit quietly and focus the attention on the breath. Yoga and meditation practitioners believe that there is a direct correlation between one's breath and one's state of the mind. For example, when a person is anxious, frightened, agitated, or distracted, the breath will tend to be shallow, rapid, and uneven. On the other hand, when the mind is calm, focused, and composed, the breath will tend to be slow, deep, and regular. Focusing the mind on the continuous rhythm of inhalation and exhalation provides a natural object of meditation. As you focus your awareness on the breath, your mind becomes absorbed in the rhythm of inhalation and exhalation. As a result, your breathing will become slower and deeper, and the mind becomes more tranquil and aware.

Mindfulness meditation

Mindfulness meditation, according to Dr. Borysenko, "involves opening the attention to become aware of the continuously passing parade of sensations and feelings, images, thoughts, sounds, smells, and so forth without becoming involved in thinking about them." The person sits quietly and simply witnesses whatever goes through the mind, not reacting or becoming involved with thoughts, memories, worries, or images. This helps to gain a more calm, clear, and non-reactive state of mind. Mindfulness meditation can be likened to a wide-angle lens. Instead of narrowing your sight to a selected field as in concentrative meditation, here you will be aware of the entire field.

EEG (electroencephalogram) alpha, abrain wave associated with relaxation. Research conducted by R. Keith Wallace at U.C.L.A. on Transcendental Meditation, revealed that during meditation, the body gains a state of profound rest.At the same time, the brain and mind become more alert, indicating a state of restful alertness.  Studies show that after TM, reactions are faster, creativity greater, and comprehension broader.

A laboratory study of practitioners of Maharishi Mahesh Yogi's transcendental meditation (TM), carried out by Benson and Wallace at Harvard Medical School towards the end of the 1960s, provided the first detailed knowledge of the many physiological changes that go with meditation.

Some of the meditators, whose ages ranged from seventeen to forty-one, had been meditating only a few weeks, others for several years. All recorded changes associated with deep relaxation.

The fall in metabolic rate was the most striking discovery. This was indicated by a dramatic drop in oxygen consumption within a few minutes of starting meditation. Consumption fell by up to twenty per cent below the normal level; below that experienced even in deep sleep. Meditators took on average two breaths less and one litre less air per minute. The meditators' heart rate was several beats less per minute.

During meditation, blood pressure stayed at 'low levels', but fell markedly in persons starting meditation with abnormally high levels.

The meditators' skin resistance to an electrical current was measured. A fall in skin resistance is characteristic of anxiety and tension states; a rise indicates increased muscle relaxation. The finding was that though meditation is primarily a mental technique, it soon brings significantly improved muscle relaxation.

Meditation reduces activity in the nervous system. The parasympathetic branch of the autonomic or involuntary nervous system predominates. This is the branch responsible for calming us.

During anxiety and tension states there is a rise in the level of lactate in the blood. Lactate is a substance produced by metabolism in the skeletal muscles. During meditation blood lactate levels decreased at a rate four times faster than the rate of decrease in non-meditators resting lying on their backs or in the meditators themselves in pre-meditation resting.

The likely reason for the dramatic reduction in lactate production by meditators was indicated when further studies of meditators showed an increased blood flow during. Benson and Wallace found that there was a thirty-two per cent increase in forearm blood flow. Lactate production in the body is mainly in skeletal muscle tissue; during meditation the faster circulation brings a faster delivery of oxygen to the muscles and less lactate is produced.

The two investigators summed up the state produced by their meditating subjects as wakeful and hypometabolic. The physiological changes were different in many ways from those found in sleeping people or those in hypnotic trance states. Meditation, they said, produces 'a complex of responses that marks a highly relaxed state'. Moreover, the pattern of changes they observed in meditators suggested an integrated response, mediated by the central nervous system.

"Through meditation we can learn to access the relaxation response (the physiological response elicited by meditation) and to be aware of the mind and the way our attitudes produce stress," says Dr. Borysenko, author of 'Minding the Body, Mending the Mind". "In addition, by quieting the mind, meditation can also put one in touch with the inner physician, allowing the body's own inner wisdom to be heard."

Taoists believe that the mind of emotions is governed by the Fire energy of the heart. When your emotions are not controlled, the fire energy of the heart flares upwards, wastefully burning up energy and clouding the mind. The mind of intent, or willpower, is controlled by the Water energy of the kidneys. When unattended, the water energy flows down and out through the sexual organs, depleting essence and energy and weakening the spirit. Taoists believe that when you are 'sitting still, doing nothing', as in meditation, the flow of Fire and Water are reversed: Water energy from the kidneys and sacrum is drawn up to the head via the Central and Governing channels, while emotional Fire energy from the heart is drawn down into the Lower Elixir Field in the abdomen, where it is refined and transformed and enters general circulation through the energy channels. On the spiritual/mental level, this internal energy alchemy enables the mind of intent (Water) to exert a calming, cooling, controlling influence over the mind of emotion (Fire).

Healing power of Meditation

Research has shown that Meditation can contribute to an individual's psychological and physiological well-being. This is accomplished as Meditation brings the brainwave pattern into an alpha state, which is a level of consciousness that promotes the healing state.

As discussed in the section "How Meditation Work?", there is scientific evidence that Meditation can reduce blood pressure and relieve pain and stress. When used in combination with biofeedback, Meditation enhances the effectiveness of biofeedback.

Patricia Norris, Ph.D., Director of the Biofeedback and Psychophysiology Clinic at the Menninger Foundation, reports: "In our practice at Menninger we use meditative techniques to enhance immune functioning in cancer, AIDS, and autoimmune patients. We also use meditation in conjunction with neuro-feedback to normalize brain rhythms and chemistry in alcohol and drug addiction, as well as other addictive conditions. Almost all of our patients use meditative techniques in learning self-regulation for disorders such as anxiety and hypertension, and for stress management. We consider meditation a recommended practice for anyone seeking high-level wellness."

In addition to the growing body of research literature on meditation, physicians, psychotherapists, and other professionals are increasingly adding meditative techniques to their practice. Over six thousand physicians have begun the practice of Transcendental Meditation and regularly recommend the TM technique to their patients. Dean Ornish, M.D has demonstrated that heart disease can be reversed with a comprehensive program that includes meditations. Many physicians consider meditation a key element of an integrated health program

Benefits of Meditation

Physical Benefits

• Deep rest-as measured by decreased metabolic rate, lower heart rate, and reduced work load of the heart.

• Lowered levels of cortisol and lactate-two chemicals associated with stress.

• Reduction of free radicals- unstable oxygen molecules that can cause tissue damage. They are now thought to be a major factor in aging and in many diseases.

• Decreased high blood pressure.

• Higher skin resistance. Low skin resistance is correlated with higher stress and anxiety levels.

• Drop in cholesterol levels. High cholesterol is associated with cardiovascular disease.

• Improved flow of air to the lungs resulting in easier breathing. This has been very helpful to asthma patients.

• Younger biological age. On standard measures of aging, long-term Transcendental Meditation (TM) practitioners (more than five years) measured 12 years younger than their chronological age.

• Higher levels of DHEAS in the elderly. An additional sign of youthfulness through Transcendental Meditation (TM); lower levels of DHEAS are associated with aging.

Psychological Benefits

• Increased brain wave coherence. Harmony of brain wave activity in different parts of the brain is associated with greater creativity, improved moral reasoning, and higher IQ.

• Decreased anxiety.

• Decreased depression.

• Decreased irritability and moodiness.

• Improved learning ability and memory.

• Increased self-actualization.

• Increased feelings of vitality and rejuvenation.

• Increased happiness.

• Increased emotional stability.

Health Conditions That Are Benefited By Meditation

• Drug Addiction

• Prolonging Life Expectancy

• Stress Control

• Pain Management:

• Cancer and Other Chronic Illness

• Heart disease

• High blood pressure.

• Infertility

• Psoriasis:

• Respiratory crises

• Premenstrual Syndrome (PMS), Tension Headaches

• Irritable Bowel Syndrome, Ulcers, and Insomnia

• Fibromyalgia

Psychological Benefits of Meditation

• Handling Repressed Memories and Enjoying Life:

• Depression:

• Panic attacks

Spiritual Benefits of Meditation

The longer an individual practices meditation, the greater the likelihood that his or her goals and efforts will shift toward personal and spiritual growth. Many individuals who initially learn meditation for its self-regulatory aspects find that as their practice deepens they are drawn more and more into the realm of the "spiritual."

Meditation techniques

There are many meditation techniques. Some of the techniques are quite simple and can be picked up with a little practice. Others require training by an experienced instructor. We will cover some of the simple techniques to get started. Please note that because of the effects of meditation on repressed memories and the psychological impact, you may go through some discomfort initially; hence it is always a good idea to be under the care of a qualified practitioner as you start your meditation

There are four elements basic to most traditional meditation. These elements are:

• A quiet place to meditate,

• A comfortable or poised posture,

• An object for attention-awareness to dwell upon,

• A passive attitude.

Different meditation techniques are

• Simple Meditation

• Walking Meditation

• Transcendental Meditation

• Mindfulness (Vipassana)

• Journey Meditation

• Vibrational Meditation

• Movement Meditation

• Body Scan Meditation

• Taoist Meditation