Basic Qigong theories
30 May 2023
Internal Breath Work —A Small and Mighty Technique for Mental Health
8 July 2023Meditation—An Ancient Practice for Modern Life
What is Meditation?
Meditation is an ancient practice that comes in many forms and types. Meditation involves using a combination of mental and physical techniques to train attention and awareness, and achieve a mentally clear and emotionally calm and stable state.
The rest in meditation is deeper than the deepest sleep. When the mind becomes free from agitation, is calm and serene and at peace, meditation happens. Therefore, meditation is regarded as a tool to sharpen focus, reduce stress, and even improve physical health.
While many spiritual traditions include meditation as a part of their teachings and practices, the technique itself does not belong to any particular religion or faith. Though ancient in origin, it is still practiced today in cultures all over the world.
Types of Meditation
Meditation can take on many different forms. The following chart introduces some of the most common meditation types:
| Description | Example(s) | |
| Focused Meditation | It involves concentration using any of the five senses. you can focus on something internal, like your breath, or you can bring in external influences to help focus your attention. | Mantra, Dantien |
| Mindfulness Meditation | It combines concentration with awareness. Mindfulness is the practice of being present in the moment; it encourages awareness of existing surroundings and awareness of thoughts without judgment. | Body Scan, Zen |
| Movement Meditation | It involves entering a meditative state while doing simple movements. The movement guide you into a deeper connection with your body and the present moment. | Tai Chi, Walking Qigong |
| Visualization Meditation | It is a technique focused on enhancing feelings of relaxation, peace, and calmness by visualizing positive scenes, images, or figures. This practice involves imagining a scene vividly and using all five senses to add as much detail as possible. | Silver Shower |
| Spiritual Meditation | When practiced within a religious context, meditation supports a deeper connection with the Divine. In non-theistic traditions, meditation is more focused on self-awareness and self-actualization. Spiritual meditation can help us develop qualities of benevolence and connection. | Loving-kindness |
How Meditation Works
On the outside, someone who’s meditating might not seem to be doing anything other than breathing or repeating a sound or phrase. Inside their brain, however, it is an entirely different story. Modern diagnostic and imaging techniques, like electroencephalography (EEG) and functional magnetic resonance imaging (fMRI) scans, show that meditation can positively affect your brain and mental health.
A research paper[1] has identified the following underlying psychobiological mechanisms of meditation: On the psychological level, meditation decreases distress experienced resulting from psychological stressors by influencing psychological processes. On the physiological level, meditation decreases the corresponding autonomic arousal generally produced in response to stressors. On the neurobiological level, meditation results in changes in brain structure and function related to mood.
In traditional Chinese medicine, meditation is a kind of Stillness Qigong. It enhances Qi flow by relaxing the body and mind and improves energy levels. As a result, the body’s self-healing forces take effect and begin to correct strains, imbalances and abnormalities. Hence all bodily functions begin to normalize.
Benefits of Meditation
Producing a deep state of relaxation and a tranquil mind, meditation is considered a type of mind-body complementary medicine.
The emotional benefits of meditation can include:
- Gaining a new perspective on stressful situations
- Building skills to manage your stress
- Increasing self-awareness
- Focusing on the present
- Reducing negative emotions
- Increasing imagination and creativity
- Increasing patience and tolerance
The physical benefits of meditation can include:
- Lowering resting heart rate
- Lowering resting blood pressure
- Improving sleep quality
Some scientific research suggests that meditation may help people manage symptoms of conditions such as:
- Anxiety
- Asthma
- Cancer
- Chronic pain
- Depression
- Heart disease
- High blood pressure
- Irritable bowel syndrome
- Sleep problems
- Tension headaches
An Ancient Practice for Modern Life
Modern life is extremely fast-paced which ultimately leads to increased stress levels, psychological distress and anxiety. A survey conducted by the Australian Bureau of Statistics in 2020 estimated that more than half of Australians (59%) experienced at least one personal stressor in the last 12 months.
In order to combat and navigate the turmoil of today’s reality, it is essential to slow down and cultivate more peace in the day-to-day. An ancient tradition, meditation is as relevant in today’s busy world as it ever was.
[1] Pascoe, M., de Manincor, M., Tseberja, J., Hallgren, M., Baldwin, P. and Parker, A. (2021) Psychobiological mechanisms underlying the mood benefits of meditation: A narrative review. Comprehensive Psychoneuroendocrinology, 6. ISSN 2666-4976. https://doi.org/10.1016/j.cpnec.2021.100037
