Meditative Writing: A Guide To Inner Peace Through Words

The word 'meditate' comes from the Latin word 'meditari', meaning 'to think, contemplate, devise, ponder'. In writing, the word 'meditate' can be used to describe the act of deep thinking or reflection. For example, someone might meditate on what to say to a friend who is feeling sad.

Meditation is also a practice that involves focusing or clearing one's mind using a combination of mental and physical techniques. It has its roots in ancient philosophies and several world religions, but it is not necessary to be religious to meditate.

There are many different types of meditation, including Buddhist, Christian, guided, and transcendental meditation. Some people meditate to relax, reduce anxiety and stress, or improve their health. Research has shown that meditation can positively affect brain health and overall well-being.

The benefits of meditation

Meditation is a practice that connects the mind and body, bringing mental and physical peace. It is a tool to help people be more present, pay extra attention, be less judgmental, and boost compassion.

The Power of Meditation: 3 Meditation Studies

Benefits of meditation for students

Ramsburg and Youmans (2013) explored the potential of meditation training to improve knowledge retention in students. In one experiment, higher education students either received a brief meditation or rested after a lecture. On a subsequent class test based on the lecture content, those who meditated retained more information than those who didn't.

In a review of four decades of research into the benefits of meditation in education, Shapiro et al. (2011) found strong evidence for the use of meditation to help students achieve academic goals and manage their wellbeing and stress. Researchers consistently identified improvements in cognitive skills, such as attention and information processing, along with interpersonal benefits, including empathy and compassion.

Meditation, yoga, and the brain

Krishnakumar et al. (2015) reviewed existing findings on the brain's electrical activity and changes in blood flow to understand the impact of meditation and yoga on the brain's functioning. Their analysis of findings from electroencephalograms and functional magnetic resonance imaging (fMRI), used to record brain activity, suggests that the "practice of meditation triggers neurotransmitters that modulate psychological disorders such as anxiety".

Other physical benefits

Other physical benefits offered by meditative and mindfulness practices include:

• Strengthened immune function
• Reduced panic attacks
• Increased work satisfaction
• Reduction in chronic pain
• Reduced hypertension
• Lowered risk of cardiovascular disease

Advantages of Daily Meditation

The effects of regular meditation can be far-reaching, both physically and mentally. In as little as eight weeks, meditation programs can profoundly affect aspects of brain functioning that influence self-awareness, empathy, and stress.

Proven Benefits of Long-Term Meditation

Reduced brain aging

"Normal aging is known to be accompanied by loss of brain substance." It appears this doesn't have to be the case. "Meditation has been shown to induce increases in brain tissue, even after relatively short periods of time, such as weeks or months."

Improved psychological functioning

Lykins and Baer (2009) found that long-term meditators have improved adaptive functioning — the skills we need to manage the demands of our environment. When meditation practitioners were compared with non-meditators, they were found to ruminate less, have less fear of emotions, and display more effective behavioral regulation.

Body mass index (BMI)

Balaji et al. (2012) found that yoga meditation teachers, compared with non-practitioners, had reduced BMI (a measurement commonly used to determine if an individual's weight is healthy). When yoga was subsequently used as a short-term intervention for non-practitioners, weight, insulin, and blood pressure improvements were seen within weeks.

The different types of meditation

The word "meditate" comes from the Latin word "meditari", meaning "to think, contemplate, devise, or ponder". Meditation is a practice that involves focusing the mind to achieve a state of calm and clarity. While it is often associated with religious or spiritual traditions such as Buddhism, Hinduism, and Jainism, meditation can also be practised in a secular context.

There are many different types of meditation, and the right type for each individual may vary. Here are some of the most popular types of meditation:

• Mindfulness meditation is the most popular and researched form of meditation in the West. It originates from Buddhist teachings and involves paying attention to your thoughts as they pass through your mind without judgement.
• Spiritual meditation is used in almost all religions and spiritual traditions. It often involves developing a deeper understanding of spiritual or religious meaning and connection with a higher power.
• Focused meditation involves concentrating on a specific object, such as your breath, a mantra, or a physical object.
• Movement meditation is an active form of meditation that involves gentle movements or yoga to guide you into a deeper connection with your body and the present moment.
• Mantra meditation is prominent in Hindu and Buddhist traditions and involves the use of a repetitive sound, word, or phrase to clear the mind.
• Transcendental Meditation (TM) is a specific practice designed to quiet the mind and induce a state of calm and peace. It often involves the use of a mantra and is taught by certified practitioners.
• Progressive relaxation or body scan meditation is a practice aimed at reducing tension in the body and promoting relaxation. It often involves slowly tightening and relaxing muscle groups throughout the body.
• Loving-kindness meditation is used to strengthen feelings of compassion, kindness, and acceptance towards oneself and others. It involves opening the mind to receive love and sending well wishes to oneself, loved ones, and all living beings.
• Visualization meditation is a technique that focuses on enhancing feelings of relaxation, peace, and calmness by visualizing positive scenes, images, or figures.

These are just a few examples of the many types of meditation that exist. Each type has its own benefits and can help individuals achieve a sense of peace, calm, and inner harmony.

The history of meditation

The Ancient Roots of Meditation

Meditation has been a part of human history for millennia, with some archaeologists believing its origins date back to around 5,000 B.C. The word "meditation" itself comes from the Latin "meditari," meaning "to reflect, think, and contemplate." The practice is associated with the Yoga Sutras, a branch of Vedic or early Hindu schools in India. The earliest written records of meditation practices are found in the Hindu Vedas, dating back to around 1500 BCE. However, these texts suggest that meditation was developed and practised even earlier.

The Spread of Meditation in the East

Meditation was prevalent in the East, particularly in China and India, where it was integrated into religious and spiritual traditions. Around 500 BCE, Taoism emerged in China, and Buddhism in India. Hundreds of years later, the Bhagavad Gita, a philosophical text on meditation and yoga, was written. The Yoga Sutras, composed by the Hindu scholar Patanjali around 400 BCE, considered meditation as the eighth step of the nine-fold path of yoga.

Meditation also found a place in other Eastern traditions. In the 8th century, Dosho, a Japanese monk, established the first meditation room in Japan. Zen Buddhism, a form of Buddhism that originated in China, was introduced to Japan in the 12th century, and its meditation practices were documented. Judaism, Islam, and various pagan religions such as Druidism and Wiccans also incorporated meditation into their spiritual practices.

The Introduction of Meditation to the West

The spread of meditation to the West began with the study and interest in Eastern religions and philosophies, particularly Buddhism, in the 18th and 19th centuries. This was facilitated by improved transportation and communication, as well as colonial expansion. Notable figures in the West, such as Philo of Alexandria, the Desert Fathers of the Middle East, and Saint Augustine, developed their own forms of meditation during this time.

In the 20th century, meditation gained wider popularity in the West, with a growing focus on its secular applications. Dr. Jon Kabat-Zinn founded the Center for Mindfulness at the University of Massachusetts Medical School in 1979, promoting mindfulness-based stress reduction (MBSR) programmes. Deepak Chopra, an American of Hindu descent, established a well-being centre that popularised Eastern philosophy and meditation in the West.

The Scientific Exploration of Meditation

While meditation has ancient roots in religion and spirituality, modern science has explored its benefits and impact on the brain. In the early 2000s, scientific studies began to investigate the effects of meditation on the brain, particularly among long-term practitioners like Buddhist monks. These studies revealed changes in brain activity and increased well-being, highlighting the potential for meditation to manage stress and emotions effectively.

How to meditate

Meditation is a practice that involves focusing or clearing your mind using a combination of mental and physical techniques. There are many different types of meditation, but they all share some common processes. These include:

• Body-centred meditation: focusing on the physical sensations you can feel throughout your body.
• Contemplation: concentrating on a question or contradiction without letting your mind wander.
• Emotion-centred meditation: focusing on a specific emotion, such as kindness or happiness.
• Mantra meditation: repeating a phrase or sound, either aloud or in your head.
• Meditation with movement: focusing on breathing or performing specific body movements, or walking while observing your surroundings.
• Mindfulness meditation: staying aware of the present moment, rather than letting your mind wander to the past or future.
• Visual-based meditation: focusing on something you can see, either with your eyes or by visualising a mental image.

You can meditate at any time of day, but it's important to set aside time for it regularly and find a quiet, comfortable place to do it. You can sit or lie down, whichever works best for you.

When you meditate, you might focus on your breath, following it as it goes in and out. Inevitably, your mind will wander, but when you notice this, simply bring your attention back to your breath. Be kind to yourself and don't judge any thoughts that arise.

Meditation has been shown to have many benefits for mental and physical health. It can:

• Reduce symptoms of anxiety, depression and post-traumatic stress disorder (PTSD)
• Improve your ability to think, concentrate and solve problems
• Help you adapt to and overcome emotional problems
• Improve your sleep
• Lower high blood pressure
• Improve heart function

Modern technology has allowed researchers to see how meditation affects the brain. They have found that people who meditate regularly have denser brain tissue and stronger connections between neurons in certain areas of the brain. These areas are usually those that control your senses, your ability to think and concentrate, and your ability to process emotions. This means that regular meditation can help your brain stay healthy and function better.

The science behind meditation

Meditation has been a practice for thousands of years, but only recently have we begun to understand the science behind it. The seemingly simple mental exercise can bring about significant changes in both our bodies and minds.

The Benefits of Meditation

Meditation has been shown to have a wide range of benefits, from reducing stress, improving sleep, and increasing focus, to improving relationships and enhancing emotional health. It can also help us make better choices and improve our physical health.

How Meditation Works

Meditation is not about sitting idly and doing nothing. It generally involves focusing on a particular object, often the breath, observing the mind wandering, and returning it to that object. Through this practice, we can get better acquainted with the behaviour of our minds and enhance our ability to regulate our experience of our environment.

The Science Behind the Benefits

Recent neuroscientific findings have shown that meditation can literally rewire brain circuits, boosting both mind and body health. It has been found to affect brain functioning and can have both short-term and long-term benefits. For example, a Harvard study showed that meditating could dampen the genes involved in the inflammatory response and promote those associated with DNA stability. Other short-term benefits include reducing blood pressure and improving attention.

Meditation has also been found to have long-term benefits, such as denser grey matter in brain areas related to memory and emotional processing in expert meditators. It has also been linked to improved social health, including boosting mindfulness, empathy, and resilience.

Types of Meditation

There are different types of meditation, but the one that appears most beneficial is mindfulness meditation or focused attention. This involves focusing thoughts on a single object, often the breath, and observing when the mind wanders, before returning to that focus.

The Science of Focused Attention

Meditation has been found to strengthen the brain by reinforcing connections between brain cells. It has also been linked to improved cognitive function, emotional responses, and immune responses, as well as decreased sensitivity to pain.

Meditation has also been shown to impact brain activity, with decreased activity in default mode network activity, which is responsible for lapses of attention and disorders such as anxiety and ADHD. It has also been associated with increased Theta and Alpha EEG activity, which is linked to wakeful and relaxed attention.

Meditation is a powerful tool that can bring about significant changes in our minds and bodies. With regular practice, we can experience enduring health benefits and improve our overall well-being.

Frequently asked questions