Rest, relaxation and balance are luxuries for many people. Many find it difficult to escape the daily stress and switch off. Meditation can specifically help here to be able to relax and focus (again). In addition, meditation can help in the treatment and also prevention of mental and physical illnesses, such as depression or migraine.
What is meditation?
The word “meditation” comes from Latin and means something like “to reflect, to ponder”. Meditation is a spiritual practice practiced in numerous religions and cultures. The goal is to quiet the mind and gather oneself. This is achieved through various mindfulness and concentration exercises. In Eastern cultures, meditation is understood to be a fundamental and central consciousness-expanding exercise. There, the desired states of consciousness are also described as “silence,” “emptiness,” “oneness,” or “being free of thoughts.” Finding inner peace: 9 tips for more serenity
Where does meditation come from?
Origin of spiritual practice is the Middle and Far East. Along with the religion of Hinduism, meditation was also founded and developed in India. The originally religious teachings and techniques of meditation spread over time and can be found today in various variations, but with similar aspects, almost worldwide. The development of different types of meditation can be seen, for example, in the various interpretations of Buddhism. Or also in the further development of spiritual practice in Japan under the name Zen. In China, on the other hand, the art of meditation is known as Chan. If people used to practice meditation exclusively in monasteries, meditation as it is practiced today in the Western world is now detached from the religious background and popular with many people.
Active and passive meditation
Roughly, meditation techniques can be divided into two variants: First, there is the physically passive – also referred to as contemplative – meditation, which is practiced silently while sitting. The other is physically active meditation, which involves physical movement, mindful action, or reciting aloud. Passive meditation techniques include:
- The silent meditation or also called rest meditation.
- The mindfulness or insight meditation
- The mind rest meditation
- The Zen meditation
Active forms of meditation, on the other hand, are:
- The walking meditation
- The Dynamic Meditation
- Bodyscan
- The Kundalini meditation
- The Vipassana meditation
- The mantra meditation
Other types of meditation
Other variations of meditation include:
- Yoga
- Tai Chi
- Qi Gong
- Tantra
Many people find it easier to engage in meditation when it is guided. In the so-called guided meditation, you are accompanied by a leader with the help of a selected text. This can be, for example, a dream journey or a story. In everyday language, however, the term meditation is often used in the sense of the passive form, as it is also symbolized by the well-known images of the meditating Buddha.
Mixed forms of meditation
However, not every type of meditation can be divided into passive or active. The various types of meditation can also be mixed forms, that is, in practical application, for example, include both active mindfulness guidance or movements and passive letting go and letting things happen. A mixed form is, for example, Zen meditation, which involves both sitting and walking meditation. Mantra meditation can also be performed actively and passively: In the passive form, meditators think of the mantra or murmur it softly, while it is practiced actively by saying it aloud or chanting it – often accompanied by rhythmic movements. In many mantras, the syllable “Om” precedes the words. The syllable is also chanted in some types of yoga. In Hinduism, Jainism and Buddhism, Om is sacred. Om is a sound that is said to unite the body and mind in harmony.
Healthy through meditation?
The fact that meditating changes the structure of our brain has now been proven by numerous studies: Meditation has been shown to reduce feelings of stress, have a positive effect on health and well-being, and strengthen memory. Meditation therefore brings many benefits to everyday life. With regular practice, inner relaxation and serenity are promoted, stress is reduced. In addition, meditating results in increased concentration and mindfulness, and one feels centered and balanced. This in turn has a positive effect on everyday problems such as obesity, difficulty falling asleep or inner restlessness. Conflicts can be dealt with in a calmer and more relaxed manner, and stress and pressure can be handled better. Forms of meditation are also used therapeutically for various illnesses and pains. For example, meditating can help with depression, anxiety, pain, cardiovascular disease, ADHD or migraines, according to a study by the University of Utah.
Tools for meditating
There are a number of “accessories” for passive meditation that make it easy to meditate, especially for beginners. For example, a pillow, stool, or meditation bench can help you hold the meditation posture longer by keeping your spine upright and distributing your weight evenly. Quiet music, singing bowls, or the guided meditation mentioned earlier can help quiet the mind during meditation and focus only on the sounds or text and the meditation. These tools are often – but not only – used by beginners, as these forms of meditation are easy to learn.
Meditation apps as digital support
Digital help can furthermore be obtained through meditation apps. These are designed to help in everyday life to focus and promote mental health. They are also said to be able to help against stress or with falling asleep. With mediation instructions, spoken texts and videos, the various apps offer a form of meditation for seemingly every situation and every place. Whether such apps really help with meditation and which of the numerous apps does this best ultimately depends on individual needs and ideas.
Effect on children’s health
Numerous studies have proven that forms of meditation, such as yoga, have a positive effect on the mental stability and physical health of children and adolescents. Children are better able to relieve stress as a result, promoting relaxation and self-confidence. The various forms of meditation can help children against aggression, depression, anxiety and hyperactivity. In addition, meditating strengthens perception, thus promoting concentration and cognitive performance. Physically, children who practice meditation have fewer headaches and backaches, and they are also less likely to become obese. In adolescent age, meditation may also reduce the likelihood of developing an eating disorder.
Meditation in kindergarten and elementary school
Already in kindergarten or elementary school, meditation can be practiced in a playful way. The duration of meditation here is usually only a few minutes, as children have a short attention span. It often pays off if several senses are addressed. For example, you can darken the room a bit or use a singing bowl or gong to introduce and end the meditation time. In elementary school, meditation can help children sit quietly and focus attention on the teacher and assignments. Meditation can be integrated into the school day in a variety of ways here: Often, slightly older children need more movement, so physically active types of meditation are especially appropriate here.
Who is allowed to offer meditation?
There are no government guidelines in this area, which is why anyone can offer meditation courses in Germany. However, training to become a “meditation course leader” is now also offered as a course of study or training at various institutes or private facilities, although here too there are no uniform training guidelines and the teaching content can therefore differ greatly from one another. However, one should make sure that the training is certified.
