What Is Meditation and What Are Its Benefits

By Jola @YolaYoga | July 16, 2022

In recent years, meditation has become increasingly popular in the Western world. And the practice of meditation has been proven to have many benefits, including reducing stress, improving concentration, and promoting calmness and relaxation. In this article, we will explore what is meditation and what are its benefits. 

What is meditation 

Meditation is a practice where an individual uses a technique – to focus the mind in order to train attention, achieve a mentally clear and emotionally calm state, and experience a higher state of consciousness and ultimately Self-realization (Samadhi). It is the ultimate purpose of the practice of yoga.

Meditation is an ancient practice and has been used for centuries. The history of meditation dates back to around 1500 BCE when it was first mentioned in Hindu scriptures and particularly in the Yoga Sutras of Patanjali. Since then, it has been practiced by many different cultures and religions, including Buddhism, Taoism, and Christianity. 

Meditation and Eight-Limbed yoga

It is important to understand that meditation is part of Eight-Limbed yoga. This is a yogic system developed by ancient sage Patanjali more than 5000 years ago and gives a step-by-step recipe for the transformation of the mind. 

It is hard to achieve peace and higher states of meditation and transcendence of the mind without practicing Eight- limbed yoga – which includes Yama and Niyama – the most important principles and ethical guidelines like Truthfulness (Satya) or Non-Violence (Ahimsa). We talked about these principles in detail in previous articles. 

Training the mind – 3 stages

1. Concentration – Dharana

‘Dharana is the binding of the mind to one place, object or idea.‘ – Yoga Sutras Of Patanjali (III-1)

The first stage of meditation efforts is called Concentration (Dharana). We train the mind to focus on a single object. It is a difficult stage because usually at the beginning our minds are like a mad monkey – jumping from one thought to the other. So the concentration is for the purpose of taming the ‘monkey mind’ to keep it still and one-pointed. 

So during Concentration efforts, we focus our minds on a single point. This could be your breath, a mantra, or a visual object. You simply focus on your chosen object without judgment. If your mind wanders from that focus point, simply bring your attention back to the object of focus again and again. This first stage called Dharana is training your mind for meditation. When we are able to achieve that stage then the contemplation or meditative absorption starts – called Dhyana.

2. Meditative absorption – Dhyana

‘Dhyana is a continuous flow of cognition towards that object.‘ – Yoga Sutras Of Patanjali (III-2)

When the mind is fixed on one point continuously then Dhyana – Meditative absorption starts. After a long time of concentration practice, the flow of cognition gets longer and becomes meditation – Dhyana. There are some signs of that. When you notice that the sense of time and space is lost then you know that you meditated. When you feel you meditated for 5 min and it was 1 hr that is the sign of Meditation absorption – Dhyana. But when you feel five minutes feels like one hour you are still in the concentration stage.

In that stage, you also lose the sense of the body because in that stage the mind transcends the body’s consciousness. In that sense, meditation is similar to deep sleep. During deep sleep, you do not know you have a body, right?

An additional sign of this stage of meditation is that you may experience beautiful visions, light, or sounds usually very elevating. Normally yogis do not want to say much about these signs because you may easily imagine it is happening to you.

3. Superconscious State or Union – Samadhi 

‘Samadhi is the same meditation when there is the shining of the object alone, as if devoid of form.‘ – Yoga Sutras of Patanjali (III-3)

Meditation absorption culminates in the state of Samadhi. Nobody can actually consciously practice samadhi. Our efforts are only up to meditation absorption. We put most of the effort in the Concentration stage and then become effortless in the meditation stage. But in samadhi, you do not even know that. In samadhi, there is neither the object of meditation nor the meditator. You become one with consciousness. And your life is filled with peace and bliss.

As You Think So You Become

There is another factor to remember about meditation:

Whatever thought you have in your mind that thought becomes part of your personality – part of you.  

Our personalities are molded by our thinking. Even if you experience something in the external world and later internalized that – this becomes part of your personality. So be careful what you pay attention to:  what you read, what you watch on TV, what social media you follow, etc.

In meditation, the crude and narrow ideas are replaced by subtle and expanded ideas. Because in meditation we focus on the idea of infinite consciousness called Satchidananda – infinite knowledge, peace, and bliss. When this type of focus is promoted in meditation and the mind is attuned to that ideation then we carry that energy with us. People around you may start to notice something special about you they do not have. They may even approach you and ask what is your secret. Just smile and say that you have a meditation practice. 

To change the crude deas to subtle deas we need the practice concentration. To remove darkness we must train and shift attention to the light. This is what the practice of concentration does. Train the mind to keep attention on chosen point. How to stop negative thinking? It is by filling the mind with positive ideas and turning your attention to that ideas.

But as I mentioned before,  it will not be easy in the beginning because the mind will jump from one idea to the other. Like a mad monkey. That is why the practice of concentration is so crucial.

Efficient meditation will consist of two processes:

1. Concentration – narrowing the attention to one single object
2. Contemplation – understanding deeply the idea on which we concentrating.

Benefits of meditation

Meditation can help to improve focus and concentration

When we meditate, we are training our minds to focus. We choose a single object or thought to focus on, and we gently bring our attention back to that object whenever it wanders. This helps to improve our overall concentration and focus. This can help us to create success n our life because concentration s crucial to achieving any goal.

Meditation has been shown to be an effective way to improve focus and concentration. A recent study showed that those who meditated for eight weeks had significantly better attention spans than those who did not meditate. Meditation works by training the mind to be more present and aware of the present moment. When you learn how to meditate, you are teaching your mind to focus on one thing at a time and to let go of distractions. Meditation also helps to increase mindfulness, which is the ability to be aware of your thoughts and surroundings without getting lost in them. Mindfulness has been shown to improve concentration and focus, as well as reduce stress levels. Meditation is a simple and effective way to improve your focus and concentration.

Heightened intellectual capacity

When you meditate, you clear away the clutter in your mind and make space for clarity and peace. The practice allows you to still your thoughts and finds a sense of inner calm. With that, we can access higher knowledge that resides in each of us. Any time we have a question or problem we can still the mind and access the answer.

Meditation has been shown to improve focus, attention span, and working memory. In addition, meditation has been linked with increased levels of creativity and problem-solving ability. While the exact mechanisms are not yet understood, it is thought that Meditation helps to improve cognitive function by reducing stress and promoting neuronal plasticity. So if you’re looking for a way to give your brain a little boost, meditation may be just what you need.

Improved intuition

Meditation has been shown to improve a variety of cognitive skills, including attention, memory, and emotional regulation. But can it also help to boost our intuitive abilities? Some research suggests that it can. One study found that experienced meditators were better able to judge the emotional states of others, even when they were shown only brief glimpses of facial expressions. Other research has shown that meditators are more likely to experience what is known as déjà vu – the feeling of having already experienced a current situation. This may be because meditation allows us to tap into our subconscious mind, where we have access to a greater store of knowledge than we do in our conscious mind. So if you’re looking to sharpen your intuitive skills, meditation may be worth a try. 

Improved decision-making

Meditation can also help to improve your decision-making skills by giving you a better understanding of your own thoughts and feelings. With a clear and calm mind, you’re better able to focus and concentrate. This can lead to improved work performance, better decision-making, and creativity.

Stress reduction

Meditation has also been shown to reduce stress and promote overall well-being. One study found that meditation can help to reduce the physical and psychological effects of stress. The study showed that participants who meditated had lower levels of the stress hormone cortisol, and reported feeling less anxious and more positive than those who did not meditate.

Meditation can be a helpful tool for managing stress and promoting overall well-being. If you’re looking to improve your focus and concentration or to find a sense of inner calm, meditation may be worth trying. 

Help to manage emotions

Meditation has been shown to be an effective way to manage emotions. When we meditate, we focus on our breath and the present moment. This helps to calm our mind and body, and bring us into the present moment. Over time, Meditation can help to train our brain to become more resilient to stress, and better able to manage emotions. Research has shown that Meditation can help to reduce anxiety, depression, and anger. It can also improve sleep quality and increase levels of compassion and empathy. If you are looking for a way to manage your emotions, Meditation could be a helpful tool.

It can improve sleep quality

Meditation has been shown to be an effective way to improve sleep quality. A study published in the journal Frontiers in Human Neuroscience found that participants who meditated for 30 minutes a day for eight weeks experienced significantly better sleep than those who didn’t meditate. Meditation can help to quiet the mind and body, making it easier to fall asleep and stay asleep. Additionally, meditation can help to reduce the negative thoughts and ruminations that can keep people up at night. For best results, aim to meditate for at least 20 minutes a day.

Creativity

Lastly, meditation can help to increase creativity and imagination. The ability to daydream and come up with new ideas is often hampered by stress and anxiety. Meditation can help to quiet these negative thoughts and allow for more creative thinking. As a result, regular meditation can lead to improved creativity in many areas of life.

It can help to ease anxiety and depression

Meditation has been shown to be an effective way to reduce anxiety and depression. A recent study found that Meditation can help to alleviate symptoms of anxiety and depression, and can also help to prevent these conditions from developing in the first place. The study found that Meditation can help to reduce the stress and rumination that are associated with anxiety and depression. Meditation can also help to increase levels of mindfulness, which has been shown to be beneficial for mental health. In addition, Meditation can help to increase levels of positive emotions, and can also help to improve sleep quality. All of these factors can contribute to a reduction in anxiety and depression. If you are struggling with these conditions, consider trying Meditation as a way to ease your symptoms.

It can reduce chronic pain

Meditation has been shown to be an effective way to reduce chronic pain. A study published in JAMA Internal Medicine found that meditation can help to decrease the perception of pain. The study found that people who practiced meditation had a lower pain intensity than those who did not meditate. Meditation works by helping to focus the mind and body on the present moment. This can help to distract from the pain and allow the person to find relief. Meditation also helps to promote relaxation and calmness, which can further reduce the perception of pain. In addition, meditation can help to increase pain tolerance by reducing stress and anxiety. As a result, meditation can be a helpful tool for those who suffer from chronic pain.

It can lower blood pressure

Meditation has been shown to be an effective way to lower blood pressure. When you meditate, your body relaxes and your heart rate slows down. This allows your blood vessels to dilate, which lowers your blood pressure. Meditation also helps to reduce stress, anxiety, and tension. All of these factors can contribute to high blood pressure. If you suffer from high blood pressure, Meditation can help you get it under control. Meditation is safe, gentle, and easy to do. There are many different ways to meditate, so you can find a method that works best for you. Meditation is a great way to lower your blood pressure and improve your overall health.

It can improve heart health

Meditation has been shown to have a number of benefits for overall health, including heart health. Meditation can help to lower blood pressure and heart rate, as well as improve circulation. Additionally, meditation has been shown to reduce stress and anxiety, two factors that can contribute to heart disease. Meditation can also help to increase levels of “good” cholesterol and decrease levels of “bad” cholesterol. Furthermore, meditation has been shown to improve the function of the endothelium, the lining of the blood vessels. As a result, regular meditation can help to improve heart health in a number of ways.

It can boost the immune system

Meditation has been shown to have a positive impact on the immune system. A study published in the journal Frontiers in Immunology found that people who meditated for eight weeks had a significant increase in the number of antibodies in their bloodstream. The study participants also had a decrease in the levels of pro-inflammatory cytokines, which are proteins that contribute to inflammation. Meditation has also been found to improve the function of the vagus nerve, which is responsible for regulating the body’s stress response. When the vagus nerve is functioning properly, it can help to reduce inflammation and boost the immune system. Meditation can also help to lower blood pressure and heart rate, both of which can help to reduce stress and improve immunity.

It can help to slow aging

Meditation can also help to slow the aging process. A study published in the journal Psychoneuroendocrinology found that meditating for just eight weeks increased levels of telomerase, an enzyme that helps to protect DNA from damage. Telomeres are the ends of chromosomes, and as we age, they become shorter. This eventually leads to cell death and the onset of age-related diseases. By increasing telomerase levels, meditation can help to slow down this process and improve overall health. In addition to its anti-aging benefits, meditation has also been shown to improve cognitive function and memory. A study published in the journal Neuropsychologia found that Meditation can help protect against age-related declines in memory and executive function. Meditation can also help to increase attention span and reduce impulsivity. As we age, it becomes increasingly important to find ways to keep our minds sharp and our bodies healthy. Meditation is a simple and effective way to do both.

Conclusion

It is important to understand what meditation is and how it can help improve your life. Meditation is a practice that can be used to train attention and awareness, and achieve a mentally clear and emotionally calm state. There are many different types of meditation, and it is an ancient practice with a long history of use. Meditation can be used for relaxation, stress relief, to increase focus and concentration, and to promote overall well-being. When practiced correctly, meditation can be a powerful tool that can help improve your life in many different ways. If you are looking to improve your life, consider adding meditation to your daily routine.

An increasing number of scientific studies are beginning to show the positive effects of meditation on overall health. Studies have shown that meditation can help reduce stress, improve sleep, and increase focus and concentration. Meditation has also been shown to boost the immune system, lower blood pressure, and improve heart health. With so many benefits, it’s no wonder that more and more people are turning to meditation as a way to improve their lives. If you’re looking for a way to improve your health and well-being, give meditation a try.

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