Meditation

By Nicole Houck

The results are in–meditation is a great way to improve mental health. Particularly, meditation can be a great tool to control stress and anxiety. But, it can be used in a variety of ways, depending on personal goals. Meditation is a skill that can be honed over time, but anyone can meditate! If you are looking for a new form of self-care, meditation might be great skill to pick up. 

History of Meditation

Meditation has deep roots in culture and history. According to the National Institutes of Health’s Wellness branch, archaeologists have found evidence of meditation dating back to around 5,000 B.C.E. You can read what the NIH has to say about meditation here. This practice has roots in various cultural groups across the globe, including places like Egypt and China. While often considered a religious practice, due to its links to Buddhism and other religious beliefs, meditation has branched out past religion and into the general population as a form of self-care.

Public interest in meditation became most widespread in the 90s, leading to an increase in both research and practice. During this time, the public understanding of meditation as a practice increased and people became more willing to try it in its different forms. 

Benefits of Meditation

Research has found both mental and physical health benefits from this practice. Here are some mental benefits that can come from meditation:

• Decreased stress

• Increased self-awareness

• Bringing focus back to the present moment

• Allowing for new outlooks on life and experiences

• Increasing creativity

• Boosted mood

Here are some benefits that meditation can have on your physical health:

• Management of chronic pain

• Improved blood pressure

• Improved sleep

• Management of headaches

• Management of heart disease

These are only some of the potential benefits you could experience from a meditation journey. You can visit the Mayo Clinic’s page on meditation to read more about how meditation impacts your health.

Types of Meditation

Meditation is not a one-size-fits-all experience. There are various kinds of meditation, and some are easier than others. Many people work to practice meditation in order to achieve the ability to feel comfortable in the more challenging forms. However, there are also simple and effective ways to meditate for those who are new to the practice or want to be able to fit some quick self-care into their busy schedules.

If you’re interested in the different kinds of meditation, read below to learn more. You can also visit the NIH Wellness page or the Mayo Clinic page where they list and describe different kinds of meditation.

Guided Meditation

• Involves listening to an individual as they guide you through a meditation session

• Usually involves being in a comfortable position, breath work, and visualization

• Well-suited for beginners

Mindful Movement

• Involves pairing movement with breath work and clear thoughts

• For those who are uncomfortable being still

Mantra Meditation

• Involves repeating (mentally or out-loud) a certain word or short phrase

• Aims to focus the mind on the present moment, recenter wandering thoughts, and cultivate positivity

• Can be paired with breath work

Focused Meditation

• Involves focusing one’s attention on a certain auditory or visual cue, like a candle flame or a soft gong/bell sound

• Often aims to be done for progressively longer periods of time to build up the skill of being able to focus without distraction

• Can be challenging for beginners at first to learn how to gently redirect a wandering mind and cultivate intentional focus

Meditation can be a great addition to your life, especially if you struggle with your mental health. It should be mentioned that meditation alone is not intended to treat mental diagnoses, but instead can be used to manage symptoms. If you are curious about meditation, I challenge you to choose one of the kinds mentioned above and schedule a short session with yourself at some point within the next week.