Meditation's Evolution: A Book's Insight

The book How to Meditate: A Guide to Self-Discovery by Lawrence LeShan was first published in 1974. It has been described as a bestselling guide that offers a realistic and straightforward approach to achieving inner peace, stress relief, and increased self-knowledge. The book covers various meditation styles, rooted in different religions, and is considered a good introduction to the general practice of meditation.

The basics of meditation

Meditation is a practice that has been around for thousands of years, with roots in ancient religious and spiritual traditions such as Buddhism, Hinduism, and Taoism. At its core, meditation is about focusing the mind and cultivating a sense of calm and clarity. While the techniques and traditions may vary, the ultimate goal is often the same: to achieve a deeper sense of peace and understanding, both of oneself and the world around us.

Meditation has numerous benefits for both mental and physical health. It can help reduce stress and anxiety, improve focus and concentration, increase self-awareness and self-esteem, and even support people in changing negative coping strategies such as addictive behaviours. Research has shown that regular meditation can lead to improved mental health and well-being.

Getting Started with Meditation:

Getting started with meditation can seem daunting, especially for beginners. Here are some basic tips to help you get started:

• Find a quiet and comfortable space where you won't be disturbed.
• Sit in a comfortable position, with your spine straight and your shoulders relaxed. You can sit on the floor, on a cushion, or in a chair.
• Close your eyes and focus on your breath. Notice the sensation of air moving in and out of your nose or mouth. If your mind wanders, gently bring your attention back to your breath.
• Start with short meditation sessions and gradually increase the duration as you become more comfortable. Even a few minutes a day can be beneficial.
• Be patient with yourself. Meditation is a practice, and it may take time to see results. Don't be discouraged if you don't "get it" right away.

Types of Meditation:

There are many different types of meditation, and it's important to find the one that resonates with you. Here are some of the most common types:

• Mindfulness Meditation: This type of meditation is about paying attention to the present moment without judgment. It often involves focusing on the breath or bodily sensations.
• Mantra Meditation: This involves the use of a mantra, or a word/phrase, that is repeated silently or aloud to help focus the mind.
• Transcendental Meditation: This type of meditation uses a specific mantra or sound to quiet the mind and achieve a state of relaxation.
• Vipassana Meditation: This is a Buddhist form of meditation that focuses on insight and understanding the true nature of reality.
• Zen Meditation: This is a form of meditation that emphasises simplicity and presence in the moment. It often involves focusing on the breath or a koan (a paradoxical riddle).

Resources for Further Exploration:

If you're interested in learning more about meditation, there are plenty of books, apps, and online resources available. Here are a few recommendations:

• Books: "Mindfulness in Plain English" by Bhante Henepola Gunaratana, "The Mind Illuminated" by Culadasa (John Yates), "The Untethered Soul" by Michael A. Singer.
• Apps: Waking Up, Headspace, Calm.
• Online Courses: Search for guided meditations or meditation courses on platforms like YouTube or Udemy.

Shamatha or calm abiding

Shamatha, or "calm abiding", is a foundational form of mindfulness meditation. The word "shamatha" in Sanskrit means "peaceful abiding", which describes the mind as it naturally is. The human mind is by nature joyous, calm and clear, and through shamatha meditation, we can let our mind be as it is.

Shamatha meditation is the foundation of Buddhist practice. It is an important introductory practice that leads to the practice of vipassana, or insight meditation. The purpose of shamatha meditation is to stabilise the mind by cultivating a steady awareness of the object of meditation. The traditional practice of shamatha uses different kinds of supports or anchors, and eventually leads to meditating without supports, and on emptiness itself.

The basic technique is to notice your breath. The breath is what we use as the basis of our mindfulness technique, and it brings us back to the present moment. The steady flow of the breath soothes the mind and allows for steadiness and relaxation. This is ordinary breathing; nothing is exaggerated. One simple technique is to count the in-and-out cycles of breathing from one to twenty-one. Place your mind on the breathing and count each cycle. You can drop the counting when your mind is settled.

When your focus is wavering, check your posture. Bring yourself back to an upright position. Slouching impairs your breathing, which directly affects the mind. If you slump, you will be struggling with your body at the same time that you are trying to train your mind. What you want is to be doing is the opposite: synchronising your body and mind.

As you focus on the breath, you will notice that various thoughts and emotions arise. When this happens, acknowledge that you are thinking and return your focus to the breath. In focusing, you are bringing yourself back to attention. You are slowly settling and gradually slowing the mind. When you first begin to meditate, the movement of thoughts may feel like a rushing waterfall. But as you continue to apply the technique of recognising thoughts and returning your focus to the breath, the torrent of thoughts will slow.

Meditation as a path to self-discovery

Meditation has been a topic of interest for many, with thousands of books written on the subject. One of the earliest books on meditation, "How to Meditate: A Guide to Self-Discovery" by Lawrence LeShan, was published in 1974. LeShan's book takes a secular and scientific approach, discussing various meditation styles and quoting spiritual teachers from different religions. It emphasises the mental and physical benefits of meditation and provides instructions for eleven different types of meditation.

Another book that has stood the test of time is "Zen Mind, Beginner's Mind: Informal Talks on Zen Meditation and Practice" by Shunryu Suzuki. First published in 1970, this book continues to be a favourite among readers interested in Zen Buddhism. Suzuki's writing is simple and easy to understand, making it a great introduction to the topic.

For those seeking a modern guide, "Mindfulness in Plain English" by Bhante Henepola Gunaratana is a popular choice. Published in 1992, it offers clear and concise instructions on mindfulness and meditation, making it a favourite among meditation teachers and scientists.

"The Miracle of Mindfulness: An Introduction to the Practice of Meditation" by Thich Nhat Hanh is another classic, first published in 1975. This book emphasises the importance of breath work and being present, providing a series of anecdotes to help readers remember key points.

Lastly, "You Are Here: Discovering the Magic of the Present Moment" by Thich Nhat Hanh is a more recent book, published in 2004. In this book, Hanh distills the practice of mindfulness into 141 pages, helping readers understand how to achieve happiness and peace.

Meditation as a way to manage stress and anxiety

Meditation has been proven to help reduce stress and anxiety and improve mental health. It can be an effective way to manage these feelings and calm panic attacks.

How Meditation Helps

Meditation helps us to be fully present and aware of our surroundings without being overly reactive. It allows us to gain access to inner resources that we may not have been aware of. It also helps us to change our response to a situation, even if we cannot change the situation itself.

Mindfulness-Based Stress Reduction (MBSR)

MBSR is an eight-week program that includes teachings, mindfulness practices, and movement practices to help people manage everyday stress. It allows people to bring kind awareness and acknowledgment to feelings of stress and anxiety and simply let them be. Research has shown that MBSR can effectively reduce symptoms of anxiety and panic, even in those with generalized anxiety disorder, panic disorder, or panic disorder with agoraphobia.

Mindfulness-Based Cognitive Therapy (MBCT)

MBCT is another eight-week program that guides participants through a series of practices to encourage paying attention to experiences, thoughts, emotions, and sensations in the body. MBCT is designed to prevent depressive relapse and explore how mindfulness can help manage depression and anxiety. It emphasizes your choice in how to respond to negative mind states.

Books on Meditation for Beginners

If you're looking to get started with meditation, there are many books that can help. Here are some recommendations:

• 'Practical Meditation for Beginners' by Benjamin W. Decker: This book offers a simple and straightforward guide to ten different meditation techniques.
• 'Mindfulness in Plain English' by Bhante Gunaratana: This book covers everything from why to meditate to how to do it in everyday life.
• 'The Mind Illuminated: A Complete Meditation Guide Integrating Buddhist Wisdom and Brain Science for Greater Mindfulness' by John Yates, Matthew Immergut, and Jeremey Graves: This book offers a beginner's guide to Theravadin Buddhist meditation, drawing on the authors' backgrounds in physiology and neuroscience.
• 'How to Meditate: A Practical Guide to Making Friends with Your Mind' by Pema Chödrön: This book offers a comprehensive guide to meditation, including technique and how to manage thoughts and emotions.
• 'Meditation for Beginners' by Jack Kornfield: This book teaches the basics of vipassana (insight) meditation, covering breath work, physical sensations, and how to use difficult emotions.
• 'The No-Nonsense Meditation Book: A Scientist's Guide to the Power of Meditation' by Steven Laureys: This book uses science and research to explain what meditation does to our brains and provides accessible tips for getting started.

Different types of meditation

Meditation is an ancient practice that has been used for thousands of years to develop awareness of the present moment. It can be used to sharpen focus and attention, connect to the body and breath, and develop acceptance of difficult emotions. While meditation is often associated with spiritual traditions such as Buddhism, Taoism, Hinduism, and Judeo-Christian religions, it does not belong to any particular religion or faith.

There are many different types of meditation, and the right practice depends on individual preference. Here are some of the most popular types of meditation:

Mindfulness Meditation

This type of meditation, which originates from Buddhist teachings, involves paying attention to your thoughts as they pass through your mind without judging or becoming involved with them. It combines concentration with awareness and can be easily practised alone. Mindfulness meditation has been shown to reduce depression, stress, and anxiety.

Spiritual Meditation

Spiritual meditation is used in various religions and spiritual traditions such as Buddhism, Taoism, Hinduism, and Judeo-Christian traditions. It often includes elements of silent, spoken, or chanted prayer and can support a deeper connection with a higher power or spiritual force.

Focused Meditation

Focused meditation involves concentrating on a specific task or object, such as your breath, a candle flame, or a cup of tea. It helps improve focus and attention and can be challenging for beginners to hold their focus for more than a few minutes.

Movement Meditation

Movement meditation focuses on the body in motion and is often associated with practices such as yoga, tai chi, or martial arts. It can be beneficial for those who find peace in action and want to develop body awareness.

Transcendental Meditation (TM)

Transcendental Meditation is a specific practice taught by certified instructors that involves the use of a mantra. It is designed to quiet the mind and induce a state of calm and peace. It is accessible and can be practised by sitting comfortably with closed eyes for 15-20 minutes twice a day.

Loving-Kindness/Metta Meditation

Loving-kindness meditation, also known as Metta meditation, involves directing well-wishes and positive energy towards oneself and others. Practitioners recite specific phrases or mantras to evoke warm-hearted feelings and promote compassion.

Visualization/Guided Meditation

Visualization meditation involves creating mental images or situations that are relaxing and can be combined with other senses like smell and sound. It is often led by a guide or teacher and can be used to create distance from unwelcome mental activity and bring a sense of peace.

Mantra Meditation

Mantra meditation, prominent in Hindu and Buddhist traditions, uses a repetitive sound, word, or phrase to clear the mind. It can be spoken loudly or quietly, and common sounds include "om". This type of meditation can be easier for those who find it challenging to focus on their breath.

Chakra Meditation

Chakra meditation focuses on the chakras, or energy centres, in the body. It involves relaxation techniques such as visualizing each chakra and its corresponding colour to bring balance and well-being.

Walking/Movement Meditation

Walking meditation is practised while walking and focuses on the physical feeling of each step, often combining it with the rhythm of the breath. It is suitable for those who want to combine movement and nature with their meditation practice.

Anxiety Relief/Trauma-Informed Meditation

Anxiety relief meditation uses visualization and deep breathing to relax the central nervous system. It involves assigning a colour, shape, or texture to anxiety and visualizing it leaving the body with each exhale.

These are just some of the many types of meditation practices available. It is important to find the type of meditation that works best for your individual needs and preferences.

Frequently asked questions