When addressing the topic of meditation, various ways of practicing it can be explored with the aim of achieving specific mental states (Cengiz, 2020). Some people envision it with the classic lotus posture in total silence, while others imagine it accompanied by relaxing music. Meditation, present in various cultures, employs different techniques to induce the meditative state. Throughout the centuries, these teachings have been passed down from generation to generation, and although there is abundant literature on the subject today, questions about its concept persist. Meditation, in accordance with Cengiz (2020), is a highly subjective notion, and there are divergent perspectives on its real meaning.
What is Meditation?
In the beginning, the purpose of meditation was to help individuals deepen their understanding of the sacred and mystical forces in life (Mayo Clinic, 2022). Today, meditation has evolved and commonly become a tool used for relaxation and stress reduction (Mayo Clinic, 2022). It is considered a type of complementary medicine aimed at regulating the body and mind towards a state of profound relaxation (Aguilar, 2020; Mayo Clinic, 2022). According to Aguilar (2020), meditation is experienced as a state of consciousness in which thoughts are observed without actively participating in them, feelings are perceived without emotional involvement, and any cognitive, sensory, emotional, physiological, or behavioral content is passively contemplated, simply allowing it without issuing responses.
Instead of pushing away or avoiding thoughts and getting frustrated when confronted with a thought, one can begin by observing it with awareness, being a witness without getting too involved (Cengiz, 2020). Meditation, in this sense, is akin to being a spectator of one's own thoughts. The scenarios created in the mind can be draining, as the future is full of infinite possibilities, and it makes no sense to live in incidents of the past over which one has no control. By practicing meditation, one seeks the small gaps between thoughts, spaces to rest. With practice, in line with Cengiz (2020), these spaces can be noticed and embraced, enhancing the ability to observe thoughts, similar to exercising a muscle in the body.
Although meditation is commonly referred to as a technique, it does not simply refer to the procedure or technique used; it encompasses the state of consciousness reached by ceasing to think (Aguilar, 2020). Meditation can be considered a technique only as long as the practitioner has not reached that meditative state of consciousness. However, according to Aguilar (2020), once achieved and understood, it can be voluntarily induced, making the technique no longer necessary in itself.
Types of Meditation
Meditation is a practice that, in general terms, is characterized by encompassing various forms aimed at achieving a state of relaxation (Mayo Clinic, 2022). In the vast spectrum of approaches that exist, multiple types and relaxation techniques can be identified, all of which incorporate elements inherent to meditation. According to Mayo Clinic (2022), each of these practices, although diverse in their methods, shares the goal of achieving inner peace.
Buddhist Meditation
Currently, various variants of meditation are observed, with this practice being fundamental in Buddhist philosophy and a key reference for those following this tradition (Ramos, 2021). The goal is to achieve harmony both physically and mentally, seeking a state of tranquility and relaxation conducive to the development of knowledge and intuition. It involves mindful attention to the present, avoiding distractions related to the past or future. In its religious or philosophical context, it is conceived as a transformative practice, contributing to personal and social evolution. For over half a century, it has become a way of life for millions of people in the West, transcending the barriers of religious beliefs. Contrary to stereotypes, its purpose is not to disconnect from external reality but to achieve a harmonious balance with it, maintaining full awareness and serenity. According to Ramos (2021), posture, breathing, attitude, attention, and thought are essential aspects of these ancient techniques.
Guided Meditation
Sometimes, this meditation approach is known as "guided imagery" or "visualization"; mental images of places or situations that have a relaxing effect are created (Mayo Clinic, 2022). The recommendation is to involve as many senses as possible, including smells, visual images, sounds, and textures. According to Mayo Clinic (2022), a guide or instructor can accompany the practitioner throughout this process, providing guidance and support.
Mantra Meditation
In this meditation approach, the silent repetition of a word, thought, or phrase with calming properties is practiced, with the primary goal of avoiding mental distractions (Mayo Clinic, 2022). For this reason, and similar to other forms of meditation, a quiet place, relaxed breathing, and a comfortable posture are needed to carry it out (Pato, 2022). The term "mantra" originates from the fusion of two Sanskrit words: "man," meaning mind, and "tra," encompassing concepts like vibration, projection, or protection. Undoubtedly, according to Pato (2022), the most well-known mantra of all is the "Om" mantra.
Mindfulness Meditation
The practice, in its essence, can be considered a contemporary and secular manifestation of Buddhist meditation techniques rooted in Western tradition (Ramos, 2021). Despite this connection, nuances suggest a mystical or spiritual connotation in the approach to this practice (Ramos, 2021). The fundamental essence of this form of meditation lies in the ability to be completely present and fully embrace the current moment, without succumbing to mental distractions or wandering (Mayo Clinic, 2022). By immersing oneself in the practice of mindfulness, an expansion of conscious perception is achieved, allowing a deeper connection with the surrounding reality. The concentration focus is directed towards immediate sensations, such as the act of breathing, becoming the epicenter of the meditative experience. According to Mayo Clinic (2022), this approach allows the observation of thoughts and emotions without the need for value judgments.
Zen Meditation
Zen meditation, of Buddhist origin, is extensively practiced in Asia and has many followers in the Western world (Ramos, 2021). This variant distinguishes itself from the more traditional form by its desire to discard anything superfluous or unnecessary in the pursuit of the coveted state of "balance." From its perspective, the non-essential is perceived as an obstacle to attention and full awareness in the present moment. According to Ramos (2021), it particularly focuses on the control and well-being of the body as means to achieve its goals.
Qi Gong
This approach is an integral part of traditional Chinese medicine (Mayo Clinic, 2022). The practice of Qi Gong, in general terms, merges meditation, relaxation, physical activity, and breathing exercises with the purpose of restoring and preserving balance (Mayo Clinic, 2022). According to Chacón (2021), the fundamental purpose of "Qi Gong" is to infuse the body with vital energy, known as "Chi" or "Qi," which circulates continuously and circularly throughout the body, without stagnation, thus contributing to maintaining good health.
Tai Chi
Tai Chi is recognized as a form of training in a gentle Chinese martial art (Mayo Clinic, 2022). In this discipline, a series of postures and movements are executed at their own pace, adopting a slow and graceful approach, accompanied by deep breathing practice (Mayo Clinic, 2022). According to Kuzma (2023), various studies support the idea that regular Tai Chi practice can play a significant role in improving balance and mobility, even in individuals affected by neurological diseases, such as Parkinson's disease.
Yoga
In yoga, a sequence of postures and controlled breathing exercises is performed to promote body flexibility and mental tranquility (Mayo Clinic, 2022). Mayo Clinic (2022) mentions that by practicing postures that demand balance and concentration, there is an invitation to shift attention away from daily occupations and direct it more towards the present.
Elements of Meditation
Diverse styles of meditation encompass a variety of components with the purpose of optimizing the experience during the practice of this discipline (Mayo Clinic, 2022). According to Mayo Clinic (2022), the presence and integration of these elements within the meditative context can undergo alterations and substantial modifications, influenced by the idiosyncrasy of the person serving as a guide or instructor in the meditation class.
Focusing Attention
Focusing attention is often considered one of the fundamental aspects during the practice of meditation (Mayo Clinic, 2022). This specific focus plays a significant role in actively contributing to the task of freeing the mind from various distractions that are prone to generate stress and concerns in the individual participating in meditation. According to Mayo Clinic (2022), concentration can be directed towards different elements, such as a specific object that captures attention, a visually suggestive image, the repetition of a specific mantra, or even focusing on the process of breathing itself.
Relaxed Breathing
The technique involves deep and even breathing, using the diaphragm muscle, which plays a fundamental role in expanding the lungs (Mayo Clinic, 2022). According to Mayo Clinic (2022), the goal is to slow down breathing, increase oxygen intake, and reduce the use of the muscles in the shoulders, neck, and upper chest during breathing, with the purpose of achieving more efficient breathing.
Quiet Place
For someone starting with the practice of meditation, it is easier to carry out this exercise in an environment characterized by tranquility, free from distractions such as television, radio, or the mobile phone (Mayo Clinic, 2022). Mayo Clinic (2022) mentions that, as one gains more skill in meditation, it is possible to expand the practice to different places, even in situations marked by high tension, such as in the middle of traffic congestion, during a stressful work meeting, or while waiting in a long supermarket queue, circumstances in which the benefits of meditation can become clearer.
Comfortable Position
Meditation can be practiced in various ways, whether sitting, lying down, walking, or even during other activities (Mayo Clinic, 2022). It is important to seek comfort to make the most of the experience. In accordance with Mayo Clinic (2022), during meditation, maintaining an appropriate posture is recommended to ensure effective practice.
How to Learn to Meditate?
Choosing the Technique
The term "meditation" encompasses a variety of techniques (Montes Maroto, 2019). In this sense, it is imperative to experiment with multiple techniques until identifying the one that best suits individual needs. Simultaneously, it is crucial to conduct thorough research on the origin and credentials associated with each technique, as well as the instructor who imparts it. Especially for those in the early stages of their practice, following a recorded guide proves to be a particularly beneficial tool. This recorded guide provides the necessary structure and guidance for understanding and effectively applying the technique. According to Montes Maroto (2019), only when the instructions have been fully internalized is it advisable to dispense with the auditory component, as its persistence could turn from an aid into an obstructive element in the meditative process.
Finding a Place and Time for Practice
The key to success in meditation lies in consistency: meditating for 15 minutes every day proves to be more effective than having a three-hour session weekly (Montes Maroto, 2019). Therefore, it is essential to establish optimal conditions for practice. Two elements are indispensable: a quiet place with no distractions and a time of day that easily fits into the meditation routine. The space can be a corner of the room or in the car. However, Montes Maroto (2019) mentions that, as beginners, the primary focus is to establish the habit of meditating daily at a convenient time; the practice of early morning meditation can be considered later.
Adopting a Comfortable Posture
The foundation of meditation lies in adopting a comfortable and upright posture (Montes Maroto, 2019). The goal is to immerse oneself in the practice, freeing oneself from bodily concerns during its duration. It is not necessary to adopt complicated postures; simply sitting in a chair, on a stool, or on a meditation cushion is sufficient. Then, place your hands on your knees, slightly stretch the neck by lifting the chin, and close your eyes. Thus, according to Montes Maroto (2019), one is ready to begin meditation.
Relaxation
If the posture constitutes the foundations of the practice, physical relaxation becomes the cement that sustains it (Montes Maroto, 2019). One cannot meditate with a tense body, as instead of staying focused, there is a risk of getting distracted by that discomfort. The solution is simple: spend a few minutes relaxing before meditating. For this, activities like yoga, swimming, or other physical exercises can be done, or simply take a few minutes to breathe deeply. Once the person feels comfortable, they are ready to play the guided meditation audio. According to Montes Maroto (2019), this approach ensures a solid foundation for the meditative practice, where posture and physical relaxation harmoniously intertwine.
Meditating
From this point, you should follow the instructions provided in the audio, but there are some suggestions that will facilitate the practice (Montes Maroto, 2019). Each time attention drifts (a normal and inevitable phenomenon), it is recommended to redirect it kindly. This approach not only improves concentration but also how difficulties are faced. In case of feeling overwhelmed or dizzy (unlikely but possible circumstances), it is advised to breathe deeply, calmly open the eyes, and start moving slowly. The goal is not to generate discomfort but to train the mind. It is recommended to remain still during meditation. Although it may initially be uncomfortable, in the long run, it contributes to improving concentration. Additionally, it is suggested to free oneself from expectations associated with what constitutes "good" or "bad" meditation. According to Montes Maroto (2019), each session is unique, and it is crucial to do it daily and to the best of one's ability.
Integrating Meditation into Life
The secret to progressing in the practice lies in integrating meditation into everyday life (Montes Maroto, 2019). For example, by developing mindfulness in the present, integration involves maintaining that state during activities such as exercising, chatting with a friend, walking the dog, cooking and eating, working, and spending time with a partner. According to Montes Maroto (2019), this fusion allows the benefits of training to extend from seated meditation to permeate the entire day.
Deepening
Over time, not only will the benefits of meditation be experienced, but questions will also arise: How to overcome the obstacles of practice? What to do with confusing experiences? Is it beneficial to change meditation after practicing one for months? Or how to maintain motivation to meditate daily? At this point, deepening becomes crucial (Montes Maroto, 2019). Although most cities have yoga, Buddhism, and meditation centers, caution must be taken when committing to one. It is essential to ensure the reliability of the teacher in charge, as there are numerous unreliable sellers in this field. Genuine teachers are valuable, and some criteria for evaluating them include their credentials, years of experience, reviews from other students, endorsement from a genuine tradition, and that their lifestyle aligns with what they teach. According to Montes Maroto (2019), it is also possible to participate in online courses from home.
References
Aguilar, G. (2020, noviembre 10). ¿Qué es la Meditación sus Formas y Para qué Sirve? Instituto Salamanca. https://institutosalamanca.com/blog/que-es-la-meditacion-sus-formas-y-para-que-sirve/
Cengiz, H. (2020, agosto 18). ¿Qué es y Qué no es la Meditación? Meditopia. https://blog.meditopia.com/es/que-es-y-que-no-es-la-meditacion/
Chacón, M. (2021, diciembre 1). “Qi Gong”: los 3 ejercicios orientales antiedad que mejoran tu vida. Hola.com. https://www.hola.com/belleza/caraycuerpo/20211201200502/qi-gong-ejercicios-antiedad-salud-vitalidad/
Kuzma, C. (2023, julio 15). La Fuerza Silenciosa y Sanadora del Taichí. The New York times. https://www.nytimes.com/es/2023/07/15/espanol/ejercicios-simples-taichi.html
Mayo Clinic. (2022, abril 29). Meditación: Una Manera Simple y Rápida de Reducir el Estrés. Mayo Clinic. https://www.mayoclinic.org/es/tests-procedures/meditation/in-depth/meditation/art-20045858
Montes Maroto, G. (2019, noviembre 23). Cómo Aprender a Meditar (Y por qué Deberías Empezar hoy Mismo). El Confidencial. https://www.elconfidencial.com/alma-corazon-vida/2019-11-23/aprender-meditar-deberias-empezar-hoy_2346775/
Pato, S. (2022, febrero 2). 7 Mantras que te Ayudarán a Meditar. Público. https://www.publico.es/psicologia-y-mente/7-mantras-que-te-ayudaran-a-meditar/
Ramos, M. (2021, mayo 8). Los diferentes tipos de meditación. Público. https://www.publico.es/psicologia-y-mente/los-diferentes-tipos-de-meditacion/
