Int. J. Curr. Res. Med. Sci. (2017).

3(6): 162-168

International Journal of Current Research in

Medical Sciences
ISSN: 2454-5716
P-ISJN: A4372-3064, E -ISJN: A4372-3061
www.ijcrims.com

Review Article Volume 3, Issue 6 -2017

DOI: http://dx.doi.org/10.22192/ijcrms.2017.03.06.021

Meditation: Techniques and Benefits

Dr. Abdul Wahab Pathath
Assistant Professor, Department of Clinical Neurosciences
College of Medicine, King Faisal University, Al Ahsa, Saudi Arabia.
*Corresponding author: [email protected]

Abstract

Meditation is a technique which enables us to relax our body and our mind and, besides, to free our mind of
unnecessary thoughts and brain activity. For us Meditating is not an end in itself or a special experience, but just a
very efficient technique, which helps us to control our mind and to relax our body. Here discussing different types of
meditation techniques and its benefits.

Keywords: Meditation, Types of meditation, Benefits of meditation.

Introduction

Meditation is popularized as a practicing focus his mind at one point and stilling the mind
technique for centuries. The term meditation in order to perceive the self. Through the practice
refers to “a family of mental exercises that of Meditation, we will achieve a greater sense of
generally involve calmly limiting thought and purpose and strength of will. It also helps us
attention”. Using attentional mechanisms as the achieve a clearer mind, improve our
basis for the definition, Shapiro (1982) defines concentration, and discover the wisdom and
meditation as “a family of techniques, which have tranquility within ourself. Meditation is also one
in common a conscious attempt to focus attention of the Eight Limbs of Yoga which leads to
in a no analytical way and an attempt not to dwell Samadhi or Enlightenment. Research shows that
on discursive, ruminating thought.” Such the practice of Meditation contributes to our
exercises vary widely and can involve sitting still physical and psychological well-being. It can
and counting breaths, attending to a repeated reduce Blood Pressure and relieve stress and pain.
thought, or focusing on virtually any simple Meditating also brings our mind to a level of
external or internal stimulus. consciousness that promotes healing or what is
known as the alpha state. Achieving the alpha
Techniques of meditation state can help decrease anxiety, depression and
other mental, psychological, or emotional
Meditation is one of the Five Principles of Yoga. problems. Thus meditation process is good to
It is the practice by which there is constant induce relaxation response.
observation of the mind. It requires a person to
162
 Int. J. Curr. Res. Med. Sci. (2017). 3(6): 162-168

Transcendental Meditation emphasize the maintenance of calm mind in daily

living (Brownstein &Dembert, 1989). During
It is one the techniques of meditation which was yoga meditation, the practitioner sits with eye
propagated by Maharshi Mahesh Yogi. The closed, engages in breathing exercises, and
transcendental meditation taught by a teacher, and concentrates on a word, picture or sound.
involves "turning the attention inward towards the
subtler levels of thought, until the individual Relaxation response
transcends the experience of the subtlest state of
the thought and arrives at the source of the Benson has proposed a non-religious technique of
thought. This expands the conscious mind and at meditation which he called the "Relaxation
the same time brings it in contact with the creative Response". The relaxation response as he called
intelligence that gives rise to every thought" it, is a low arousal hypo-metabolic state which
(Seeman, Nidich, & Banta, 1972). During the TM can be produced by a variety of techniques.
the practitioner sits comfortably with eye closed, Physiologically it is described as an integrated
is given practice and individualized instructions, hypothalamic response with parasympathetic
and practices a thought at progressively earlier dominance and decreased sympathetic activity. In
and more satisfying steps in its development. Benson's method, the meditator, after some
Eventually, the practitioner experiences a state of muscular relaxation exercises, sits in a quite
complete mental calmness in which there is no environment and passively concentrates on his
thought but the consciousness is maintained. breathing, counting 'one' each time he exhales.
When distracting thoughts come up the meditator
Vipassana Meditation is asked to ignore them and count 'one'
coordinating with outer breath, (Beary and
Vipassana meditation is one of India’s most Benson, 1974;Benson, Beary, & Carol, 1974).
ancient meditative techniques, long lost to
humanity, it was rediscovered by Gautama Clinically Standardized Meditation (CSM)
Buddha 2500 years ago (Goenka, 2001).
Vipassana meditation has its origin in Theravada Carrington (1977) devised her own type of
and Mahayana Buddhism. Vipassana in Pali "Mantra" meditation that could be used in clinical
means insight. To see things as they really are, in practice and research. In CSM the choice of the
their true perspective, in their true nature. The mantra is left to the individual who chooses one
word Vipassana is combination of two words Vi among the sixteen mantras in Sanskrit that
and Passana .Vi means “in a special way” and Carrington collected. It is even possible for the
Passa means to see, to observe. HenceVipssana meditator to concoct his/her own mantra by
means, “observing in a special way”. There are following some simple rules.
four other concepts relevant to Vipassana namely
Sati (mindfulness), Samadhi (absorption), Panna The following instructions illustrates the CSM
or wisdom, and Bhavana (meditation including practice "Having selected your mantra, sit-down
Sati, Samadhi and Panna). Vipassana meditation comfortably with eyes open resting upon some
is also known as insight or awareness or pleasant object such as a plant, say the mantra out
mindfulness meditation. Mindfulness is the loud to yourself, repeating it slowly rhythmically.
English translation of Pali word Sati and Enjoy saying your mantra. Experiment with the
synonymous to being conscious or aware, taking sound. Play with it. Let it rock you gently with its
heed, taking note of, observing, and paying rhythm. As you repeat it, say it softer and softer,
attention. until finally you let it become almost a whisper".

Yoga Meditation "Now stop saying mantra out loud, close your
eyes, and simply listen to the mantra in your
This technique may be performed by assuming mind. Think it, but do not say it. Let your facial
various postures during various exercises and muscles relax, do not pronounce the word, just
163
 Int. J. Curr. Res. Med. Sci. (2017). 3(6): 162-168

quietly "hear" the mantra, as, for example "Ah- as 'Hail Mary full of Grace', "I surrender all to
nam"…"Ah-nam"…"Ah-nam"…That is all there you", "Hallelujah", "Om", etc.
is to meditating just sitting peacefully, hear the (6) Close your eyes. This makes it easy to
mantra in your mind, allowing it to changes any concentrate.
way it wants - to get louder or softer - to (7) Relax your muscles sequentially from head to
disappear or return - to stretch out or speed feet. This helps to break the connection between
up….Meditation is like drifting on a stream in a stressful thoughts and a tense body. Starting with
boat without oars - because you need no oars - your forehead, become aware of tension as you
you are not going any where", (Carrington, 1977, breathe in. Let go of any obvious tension as you
pp. 79-80). breathe out. Go through the rest of your body in
this way, proceeding down through your eyes,
Mindfulness Meditation jaws, neck, shoulders, arms, hands, chest, upper
back, middle back and midriff, lower back, belly,
In mindfulness, we observe inward, watching our pelvis, buttocks, thighs, calves, and feet.
thoughts without attachment to them. The practice (8) Breathe slowly and naturally, repeating your
is quite simple. To begin, set your timer or focus word or phrase silently as you exhale.
stopwatch for 5 minutes. Then sit in a comfortable (9) Assume a passive attitude. Don't worry about
position, close your eyes, and focus on your how well you're doing. When other thoughts
breath. FEEL the breath coming and going, going come to mind, simply say, "Oh, well," and gently
and coming, through your nose. Your breath return to the repetition.
becomes the vehicle to carry you towards peace. (10) Continue for 10 to 20 minutes. You may
Now notice how easily you become distracted open your eyes to check the time, but do not use
from the feel of your breath. A thought travels an alarm. After you finish: Sit quietly for a minute
through your mind. That thought leads to another, or so, at first with your eyes closed and later with
and another. Finally, you remember that you are your eyes open. Do not stand for one or two
supposed to be feeling your breath, and you minutes.
return. But from where did you return? Where
does the mind go? Experiment again and this time Walking Meditation
you feel a pressure or pain in your body. You
follow that pain and another series of thoughts According to Jon Kabat-Zinn, Director of the
results. And again, you return to the breath. Each Stress Reduction Clinic at the University of
time you return to the sensation of your own Massachusetts Medical Center, one simple way to
breath on your nose you have gained a little more bring awareness into your life is through walking
control over your own mind. meditation. "This brings your attention to the
actual experience of walking as you are doing it,
Simple Meditation focusing on the sensations in your feet and legs,
feeling your whole body moving, " Dr. Kabat-
(1) Choose a quiet spot where you will not be Zinn explains. "You can also integrate awareness
disturbed by other people or by the telephone. of your breathing with the experience." To do this
(2) Sit quietly in a comfortable position. exercise, focus the attention on each foot as it
(3) Eliminate distractions and interruptions during contacts the ground. When the mind wanders
the period you will be meditating. away from the feet or legs, or the feeling of the
(4) Commit yourself to a specific length of time body walking, refocus your attention. To deepen
and try to stick to it. your concentration, don't look around, but keep
(5) Pick a focus word or short phrase that's firmly your gaze in front of you. "One thing that you
rooted in your personal belief system. A non- find out when you have been practicing
religious person might choose a neutral word like mindfulness for a while is that nothing is quite as
one, peace, or love. Others might use the opening simple as it appears," says Dr. Kabat-Zinn. "This
words of a favorite prayer from their religion such is as true for walking as it is for anything else. For
one thing, we carry our mind around with us
164
 Int. J. Curr. Res. Med. Sci. (2017). 3(6): 162-168

when we walk, so we are usually absorbed in our the qualities of the soul. But choose a mantra you
own thoughts to one extent or another. We are would like to use. Repeat it aloud or to yourself.
hardly ever just walking, even when we are just Feel that the source of the mantra is in the
going out for a walk. Walking meditation deepest, inmost recesses of your heart and that
involves intentionally attending to the experience you have to really focus, really concentrate to
of walking itself. open the floodgates of that quality. Use the flow
of your breath if you like to create the rhythm of
Vibration Meditation the flow of energy.

Also called sounding meditation, this technique Body Scan Meditation

uses the repetition of a word or sound as its focal
point. Vibration meditation has appeal to those Body Scan Meditation is often used by people
who find that making noise is a path to inner who want to try a more formal type of
quiet. We are taught to be nice and quiet as little mindfulness without attending a Yoga or Tai Chi
children. Releasing sound and noise helps us class. Lie on your back with your legs uncrossed,
release stress. Get on your feet. Stand with your your arms at your sides, palms up, and your eyes
feet shoulder-width apart, your knees slightly bent open or closed, as you wish. Focus on your
and your hips centered, as though you are about to Breathing, how the air moves in and out of your
squat. Or, if you wish, sit or lie down. Keep your body. After several deep breaths, as you begin to
body loose and comfortable with your arms at feel comfortable and relaxed, direct your attention
your sides or on your hips. Begin by taking a few to the toes of your left foot. Tune into any
cleansing breaths. Pick a word, any word. Choose sensations in that part of your body while
a word that alternates vowels and consonants-like remaining aware of your Breathing. It often helps
"serenity." The word that you select does not to imagine each breath flowing to the spot where
necessarily have to be a spiritual one. It just has to you're directing your attention. Focus on your left
feel good when you say it. Repeat after yourself. toes for one to two minutes. Then move your
Repeat the word, chant the word, focus on focus to the sole of your left foot and hold it there
nothing but saying the word repeatedly. Let the for a minute or two while continuing to pay
sound of the word vibrate through your body. Let attention to your breathing. Follow the same
the word resonate up from your abdomen and let procedure as you move to your left ankle, calf,
it go to your hands, your feet. Let your muscles knees, thigh, hip and so on all around the body.
move as you chant the word. Some people have a Pay particular attention to any areas that cause
tendency to clench their muscles when they are pain or are the focus of any medical condition (for
tense. It is important to roll the sound through Asthma, the lungs; for Diabetes, the pancreas).
your body so that you can clear out the tightness Pay particular attention to the head: the jaw, chin,
in your muscles. Doing so promotes the lips, tongue, roof of the mouth, nostrils, throat,
meditative state of relaxation that feels like a cheeks, eyelids, eyes, eyebrows, forehead,
natural high. temples and scalp.

Mantra Meditation Finally, focus on the very top of your hair, the
uppermost part of your body. Then let go of the
Prepare for your meditation as usual. A mantra is body altogether, and in your mind, hover above
a word or a phrase that is repeated over and over yourself as your breath reaches beyond you and
as a means of achieving focus and concentration touches the universe.
for deep meditation. The failsafe method of
meditation is with mantras. No matter how much Breath and Navel Meditation
trouble you are having concentrating or getting
time, a mantric meditation will always get you Breath and Navel Meditation is the oldest
meditating quickly. It is also the easiest. ‘Aum’ is Meditation Method on record in China as well as
the most powerful mantra. It is able to reveal all India. It is also the method usually taught to
165
 Int. J. Curr. Res. Med. Sci. (2017). 3(6): 162-168

Beginners. Breath and Navel Meditation works exhaling audibly through the mouth in order to
directly with the natural flow of breath in the expel stale breath from the lungs; repeat three
nostrils and the expansion and contraction of the times. Then, sit still and breathe naturally, letting
abdomen. This Taoist Meditation is a good way to the abdomen expand and contract with each
develop focused attention and one-pointed breath. However, instead of focusing attention on
awareness. the flow of air through the nostrils, focus on the
beam of energy entering the crown of the head at
(1) Sit cross-legged on a cushion, on the floor, or a point about two inches above the hairline, called
upright on a low stool and adjust the body's the 'Medicine Palace'.
posture until well balanced and comfortable. Press (2) Feel the beam of energy flowing in through
tongue to palate, close your mouth without this point as you begin each inhalation and follow
clenching the teeth, and lower the eyelids until it down through the Central Channel into the
almost closed. Lower Elixir Field below the navel, then follow it
(2) Breath naturally through the nose, drawing back up the Central Channel and out through the
the inhalation deep down into the abdomen and Medicine Palace point on exhalation. The
making the exhalation long and smooth. Focus sensation at the crown point is most noticeable at
your attention on two sensations, one above and the beginning of inhalation and the end of
the other below. Above, focus on the gentle exhalation and feels somewhat like a flap or valve
breeze of air flowing in and out of the nostrils like opening and closing as energy flows through it.
a bellows. In exhalation, try to 'follow' the breath There may also be feelings of warmth, tingling, or
out as far as possible, from 3 to 18 inches. Below, numbness in the scalp, all of which are signs of
focus on the navel rising and falling and the entire energy moving under the scrutiny of awareness.
abdomen expanding and contracting like a (3) After practicing this method for a while, your
balloon with each inhalation and exhalation. You head may start to rock spontaneously back and
may focus attention on the nostrils or the forth or from side to side after fifteen or twenty
abdomen, or on both, or on one and then the minutes of sitting, or else your entire body may
other, whichever suits you best. From time to start trembling and shaking. This is a good sign,
time, mentally check your Posture and adjust it if for it means that your channels are opening and
necessary. Whenever you catch your mind that energy is coursing strongly through them. Try
wandering off or getting cluttered with thoughts, neither to suppress nor encourage these
consciously shift your attention back to your spontaneous tremors.
breath. Sometimes it helps to count either
inhalations or exhalations, until your mind is Microcosmic Orbit Meditation
stably focused.
This is the classic Taoist Meditation method for
Central Channel Meditation refining, raising, and circulating internal energy
via the 'orbit' formed by the 'Governing Channel'
Central Channel Meditation is an ancient Taoist from perineum up to head and the Conception
method modified and taught by Master Han Yu- Channel from head back down to perineum.
mo at his Sung Yang Tao Centers in Taiwan and Activating the Microcosmic Orbit is a key step
Canada. It is a simple and effective way for that leads to more advanced practices. Taoists
Beginners to rapidly develop a tangible awareness believe that Microcosmic Orbit Meditation fills
of internal energy and a familiarity with the major the reservoirs of the Governing and Conception
power points through which energy is circulated channels with energy, which is then distributed to
and exchanged with the surrounding sources of all the major organ-energy meridians, thereby
heaven and earth. It relaxes the body, replenishes energizing the internal organs. It draws abundant
energy, and invigorates the spirit. energy up from the sacrum into the brain, thereby
enhancing cerebral circulation of blood and
(1) Adopt a comfortable Sitting Posture. First, stimulating secretions of vital neurochemicals. It
take a deep breath and bend forward slowly, is also the first stage for cultivating the 'spiritual
166
 Int. J. Curr. Res. Med. Sci. (2017). 3(6): 162-168

embryo' or 'golden elixir' of immortality, a of the whole body explode open all at once, each
process that begins in the lower abdomen and joint parting three-tenths of an inch, this is
culminates in the mid-brain. This is probably the evidence of the opening of the Celestial Eye. This
best of all Taoist methods for cultivating health is what is meant when it is said that when one
and longevity while also 'opening the three passes' pass opens all the passes open, and when one
to higher spiritual awareness. opening is cleared all the openings are cleared.
(5) You may wish to stay and work with this point
(1) The first step is to still the body, calm the for a few minutes, before letting energy sink
mind, and regulate the breath. With this settled down through the palate and tongue into the
mind, sit alone in a quiet room, senses shut and throat to the heart. This may feel as though there
eyelids lowered. Turn your attention within, and is cool water going down the Multistoried Tower
inwardly visualize a pocket of energy in the of the windpipe. Do not swallow; let it go down
umbilical region; within it is a point of golden by itself, bathing the bronchial tubes. Then the
light, clear and bright, immaculately pure. Focus vital energy will bathe the internal organs and
attention on the navel until you feel the 'pocket of then return to the genitals. This is what is called
energy' glowing in the umbilical region. The return to the root.
breath through your nose will naturally become (6) From the heart, draw it down through the
light and subtle, going out and in evenly and Middle Elixir Field in the solar plexus, past the
finely, continuously and quietly, gradually navel, and down into the Ocean of Energy
becoming slighter and subtler. When the feeling is reservoir in the Lower Elixir Field, where energy
stable and the energy there is full, use your mind gathers, mixes, and is reserved for internal
to guide energy down to the perineum and back circulation. Then begin another cycle up through
up through the aperture in the coccyx. the coccyx to the mid-spine behind the heart and
(2) Steadily visualize this true energy as being up past the Jade Pillow into the brain.
like a small snake gradually passing through the (7) Breathe naturally with your abdomen, and
nine apertures of the coccyx. When you feel the don't worry whether energy moves up or down on
energy has gone through this pass, visualize this inhalation or exhalation; coordinate the flow of
true energy rising up to where the ribs meet the breath and energy in whatever manner suits you
spine, then going through this pass and right on best. However, if you reach the stage where you
up to the Jade Pillow, the back of the brain. can complete a full Microcosmic Orbit in a single
(3) Then imagine your true spirit in the Nirvana breath, it's best to raise energy up from coccyx to
Chamber in the center of the brain, taking in the head on exhalation and draw it down from Upper
energy. When this true energy goes through the to Lower Elixir Field on inhalation. If you
Jade Pillow, press the tongue against the palate. practice this way for a long time, eventually you
The head should move forward and tilt slightly can complete a whole cycle of ascent and descent
upwards to help it. When you feel this true energy in one visualization. If you can quietly practice
penetrating the Nirvana Chamber, this may feel this inner work continuously, whether walking,
hot or swollen. This means the pass has been standing still, sitting, or lying down, then the vital
cleared and the energy has reached the Nirvana energy will circulate within, and there will
Center. naturally be no problem of leakage. Chronic
(4) Next, focus attention on the Celestial Eye physical ailments, Taoists believe, will naturally
between the eyebrows and draw energy forwards disappear. This Meditation may also cause the
from the midbrain and out through the point head to rock or the body to tremble, which,
between the brows. This may cause a tingling or Taoists believe, are signs of progress.
throbbing sensation there. Then the center of the
brows will throb - this means the Celestial Eye is Benefits of meditation
about to open. Then move the spirit into the
center of the brows and draw the true energy Researches have shown that Meditation can
through the Celestial Eye. If you see the eighteen contribute to an individual's psychological and
thousand pores and three hundred and sixty joints physiological well-being. This is accomplished as
167
 Int. J. Curr. Res. Med. Sci. (2017). 3(6): 162-168

Meditation brings the brainwave pattern into an more attuned to the spiritual dimension of life.
alpha state, which is a level of consciousness that She reports that many die "healed," in a state of
promotes the healing state. There is scientific compassionate self-awareness and self-
evidence that Meditation can reduce blood acceptance.
pressure and relieve pain and stress. Benefits of
meditation can be divided into three parts: (1) References
physiological benefits; (2) psychological benefits;
and (3) spiritual benefits. 1. Shapiro, D.H. (1982). Overview: Clinical and
physiological comparison of meditation with
Physiological Benefits other self-control strategies. American Journal
of Psychiatry,139, 267-274.
(a) Deep rest-as measured by decreased metabolic 2. Seeman, W., Nidich, S., & Banta, T. (1972)
rate, lower heart rate, and reduced workload of Influence of transcendental meditation on a
the heart. (b) Lowered levels of cortisol and measure of self-actualization. Journal of
lactate-two chemicals associated with stress. (c) Counseling Psychology, 19, 184 - 187.
Reduction of free radicals- unstable oxygen 3. Goenka, S.N. (2001). Discourses on
molecules that can cause tissue damage. (d) SatipatthanaSutta. Igatpuri: Vipassana
Decreased high blood pressure. (e) Higher skin Research Institute.
resistance. Low skin resistance is correlated with 4. Brownstein, A.H., &Dembert, M.L. (1989).
higher stress and anxiety levels. (f) Drop in Treatment of essential hypertension with yoga
cholesterol levels. High cholesterol is associated relaxation therapy in a USAF aviator: A case
with cardiovascular disease. (g) Improved flow of report. Aviation, space, & environmental
air to the lungs resulting in easier breathing. This medicine, 60, 684 – 687.
has been very helpful to asthma patients. (h) 5. Beary, J.F., & Benson, H.A. (1974). A simple
Decreases the aging process. (i) Higher levels of physiologic technique which elicits the
DHEAS in the elderly, an additional sign of hypometabolic changes of the relaxation
youthfulness. response. Psychosomatic Medicine, 36, 115 –
120.
Psychological Benefits
6. Carrington, P. (1977). Freedom in meditation.
Garden City. NY: Doublebay.
(a) Increased brain wave coherence (b)
Greater creativity (c) Decreased anxiety
(d) Decreased depression (e) Decreased irritability Access this Article in Online
and moodiness (f) Improved learning ability and
Website:
memory (g) Increased self-actualization. (h)
Increased feelings of vitality and rejuvenation (i) www.ijcrims.com
Increased happiness (j) Increased emotional
stability. Subject:
Medicine
Spiritual Benefits
Quick Response Code
The longer an individual practices meditation, the
greater the likelihood that his or her goals and
efforts will shift toward personal and spiritual
How to cite this article:
growth. Many individuals who initially learn
Abdul Wahab Pathath (2017). Meditation: Techniques
meditation for its self-regulatory aspects find that
and Benefits. Int. J. Curr. Res. Med. Sci. 3(6): 162-168.
as their practice deepens they are drawn more and
DOI: http://dx.doi.org/10.22192/ijcrms.2017.03.06.021
more into the realm of the "spiritual." In her work
with many cancer and AIDS patients, Dr.
Borysenko has observed that many are most
interested in meditation as a way of becoming
168