Meditation is a mind-body practice utilized today in integrative health and complementary and alternative medicine (CAM) (National Center for Complementary and Integrative Health [NCCIH], 2018). Meditation originated in ancient India thousands of years ago and has existed in some form in most major religions and in many secular organizations since that time. Because many individuals regularly practice meditation in a prescribed manner, it can also be considered a ritual and a process leading to spiritual transformation. Meditation is practiced in almost every religion as a way of uniting with the Divine; however, you don’t have to be religious to meditate. It is a natural part of the human experience. Anyone who has gazed at a beautiful sunset, walked in the mountains, and felt a calmness and an inner sense of joy has had a meditative experience.
In meditation, a person learns to focus his or her attention. Some forms of meditation instruct the practitioner to become mindful of thoughts, feelings, and sensations and to observe them in a nonjudgmental way. This practice is believed to result in a state of calmness, physical relaxation, and psychological balance. Practicing meditation can change how a person relates to the flow of his or her emotions and thoughts (NCCIH, 2018).
Most types of meditation have four common elements (NCCIH, 2018):
- A quiet location. Meditation is usually practiced in a quiet place with as few distractions as possible. Practicing in a quiet place helps still the body and the mind and is particularly helpful for beginners.
- A specific, comfortable posture. Depending on the type being practiced, meditation can be done while sitting, lying down, standing, walking, or in other positions.
- A focus of attention. Focusing one’s attention is an essential part of meditation. For example, the meditator may focus on a mantra (a specially chosen word or set of words), an object, or the sensations of the breath. Some forms of meditation involve paying attention to the dominant content of consciousness.
- An open attitude. Having an open attitude during meditation means letting distractions come and go naturally without judging them. When the attention goes to distracting or wandering thoughts, the thoughts are not suppressed. Instead, the meditator gently brings his or her attention back to the focus. In some types of meditation, the meditator learns to “observe” thoughts and emotions while meditating.