Meditation of one style or another can be found in most of the major religions, including Christianity, Judaism, Buddhism, Hinduism and Islam. Generally, Eastern religions have tended to concentrate on meditation as a means of realising spiritual enlightenment. This has usually also included many health- promoting practices. In the West, meditation has been embraced for both reasons, too, although many Westerners know it most as a self-help tool for promoting good health and managing stress.

Many forms of meditation result in clearing one’s mind which promotes a sense of calm and heightened awareness. During meditation, the brain’s activity alters significantly, as mapped by a device called an electroencephalograph (EEG) and magnetic resonance imaging (MRI). In the past, the most well-known brain waves evident during many kinds of meditation are called alpha waves. These brain waves accompany relaxation of the entire nervous system. Gamma, delta and theta brain waves accompany other types of meditation and are associated with various altered states of consciousness.

Scientific studies show that the regular practice of meditation can be a powerful healing tool. In fact, there is now clear evidence from studies of long-term mediators’ that meditation produces profound changes in the brain, and that recovery from some physical and emotional illnesses is assisted by the practice of meditation.

A range of disorders

Regular meditation can be used to help treat a range of disorders including:

• Anxiety
• Chronic pain
• Depression
• Headaches
• High blood pressure
• Insomnia
• Migraines
• Stress
• Life-threatening physical illnesses
• Recovery from accident or illness
• A sense of rootlessness or purposelessness.

Benefits of meditation

The direct benefits of meditation can include:

• Improved physical, emotional and mental health
• Focused and clear thinking
• Enhancing a sense of self and personal presence
• Increased emotional balance
• Greater relaxation and ease
• More equanimity in the face of challenges
• Satisfaction in life
• An improved sense of spiritual fulfilment and awakening.

Soothing the nervous system

Resting the mind has a dramatic effect on brain activity. When the brain moves into an alpha wave state, many physiological changes occur, starting with the autonomic nervous system. One of the main roles of the autonomic nervous system is to regulate glands and organs without any effort from our conscious minds.

The autonomic nervous system is made up of two parts, called the sympathetic and the parasympathetic. These systems act in opposite yet complementary ways: the sympathetic nervous system ‘revs up’ the body, while the parasympathetic calms it down. Chronic stress or burnout can occur when the sympathetic nervous system dominates for too long.

During an alpha wave state, the parasympathetic half of the autonomic nervous system comes to the fore. This results in lowered blood pressure and heart rate, a reduction in stress hormones and slowed metabolism. If meditation is practised regularly, these beneficial changes become relatively permanent.

As mentioned already, research combining current technological innovations (magnetic resonance imaging, or MRI) and the talents of long-term mediators’ has revealed marked changes in both brain function and structure. Finding evidence of these types of changes adds Western scientific validation too many of the claims made by advanced mediators’ for centuries.

Different types of meditation

Meditation has evolved out of many different religions and philosophies,
which means there are many different techniques to choose from.
Some examples include:

• Concentrating on the breath – consciously noticing the movement of air in and out of your nostrils, or counting the breath in various ways.
• Emptying the mind – allowing the mind to clear and ‘float’, gently pushing aside any stray thoughts, or allowing thoughts to float in and out of awareness.
• Looking at an object – focusing your attention, but not necessarily your thoughts, on the shape, sound and texture of an object such as a tree, a candle flame, or spiritually significant painting or ‘diagram’.
• Movement – using a physical technique like yoga, Qi Gong or Tai Chi to still the mind by coordinating the breath and the body with gentle movement.
• Using a mantra – repeating a word or phrase over and over, either aloud or silently, to focus the attention, perhaps timed with the breath.