What is Meditation? Science across Cultures , Benefits, Types & Techniques

The answers to the question ‘what is meditation?’ vary widely. Some see it as a mystical experience, for others it offers deep relaxation, some others think of it as a scientific method to calm the mind. Meditation has become a very popular word in the modern times. All around the world, people are turning to it for stress relief, better focus, emotional balance, and even when they are simply overwhelmed by life.

From the ancient Sanskrit texts of India to Zen monasteries in Japan, from Christian contemplative prayer to Sufi whirling, cultures across the globe have developed practices of meditation in their own unique ways. In recent times, modern neuroscience and psychology have begun validating the results of these traditional practices. Experts now claim that meditation reshapes the mind and heals the body. Let us explore the meaning of meditation, its scientific foundation, cultural perspectives, types, techniques, and the many ways it can transform life.

What is Meditation?

In Sanskrit, meditation is closely related to “Dhyana”, a key step in Patanjali’s Ashtanga Yoga. Dhyana means a continuous flow of awareness, where the mind becomes steady like a flame sheltered from the wind.

Different traditions describe meditation in different ways:

• Yoga & Vedanta: A process of turning inward, silencing mental chatter, and experiencing the Self beyond thought.
• Buddhism: Vipassana and Zen meditation emphasizes mindfulness, awareness, and ‘seeing things as they are’.
• Christian Mysticism: Contemplative prayer involves silent communion with God.
• Sufism: Practices like zikr and whirling lead to union with the Divine.
• Taoism: Meditation harmonizes inner energy (Qi) with universal flow.

Despite the variations, the essence remains the same - a method of cultivating awareness and internal stillness.

Meditation across Cultures

Meditation is not confined to a certain country or religious tradition. For thousands of years, it has flourished in diverse forms across civilizations. Here are some important forms:

• India: Dhyana in Yoga, Japa meditation, Vipassana, Preksha Dhyana.
• China: Taoist meditation, Qi Gong.
• Japan: Zen (Zazen), Kinhin (walking meditation).
• Christianity: Prayer, Silent contemplation.
• Islamic Mysticism: Sufi zikr and whirling dervishes.
• Indigenous Traditions: Vision quests, drumming meditations, and connection with nature.

This universality shows that meditation is a human need, not restricted to any religion or culture.

The Path of Dhyana Yoga in the Bhagavad Gita

The Bhagavad Gita, one of the most revered scriptures of India, dedicates an entire chapter (Chapter 6) to meditation, known as Dhyana Yoga. Here, Lord Krishna explains to Arjuna how meditation is not merely a practice but a complete path to self-realization.

Teachings on Meditation from the Gita:

• Krishna emphasizes balance in eating, sleeping, working, and recreation.
• A steady seat, neither too high nor too low, is recommended for meditation.
• The yogi withdraws from distractions, remaining free from desires and attachments, focusing solely on the Self.
• Through meditation, the yogi experiences peace, equanimity, and union with the Divine, described as a lamp flame unmoving in a windless place.

Meditation is presented as both a practice and a lifestyle. It is not just sitting with closed eyes but living with discipline, devotion, and balance. The Gita beautifully bridges the gap between meditation as a mental exercise and meditation as a spiritual journey.

The Science of Meditation

Modern research has opened fresh perspectives on how meditation influences the body and brain.

Effect on the Brain:

• Neuroplasticity: Regular meditation strengthens regions related to attention, compassion, and memory.
• Stress Reduction: It reduces cortisol, the stress hormone.
• Focus: Increases activity in the prefrontal cortex, improving decision-making and concentration.

Effect on the Body:

• Slows heart rate and regulates blood pressure.
• Harmonises sleep cycles.
• Improves immunity by reducing inflammation.

Effect on Emotions:

• Enhances emotional regulation.
• Reduces symptoms of anxiety and depression.
• Encourages compassion and empathy.

Scientific studies have confirmed that even 10–20 minutes of daily meditation leads to measurable health benefits.

Methods of Meditation

Meditation can be classified in several ways. Broadly, for better understanding, we can group it into the following simple categories:

1. Concentration Meditation – Focusing on a single object like the breath, a mantra, or a candle flame.
2. Mindfulness Meditation – Observing thoughts, feelings, and sensations without judgment.
3. Mantra Meditation – Repetition of sacred sounds such as “Om” or other mantras.
4. Metta Meditation – Cultivating compassion for oneself and others.
5. Body Scan Meditation – Gradual relaxation of the body through awareness.
6. Movement Meditation – Yoga, Tai Chi, or walking meditation.
7. Zen – Sitting meditation focusing on posture, breath, and awareness.

Some ancient Indian Sanskrit texts mention deeper aspects, types, and methods of meditation which may interest sincere seekers and advanced practitioners.

A Simple Meditation Practice

Meditation need not be complicated. A beginner can start with just 5–10 minutes daily.

Here are some simple guidelines:

1. Find a quiet space – Sit comfortably with spine erect.
2. Close your eyes – Relax your shoulders and body.
3. Focus on the breath – Watch inhalation and exhalation without trying to control it.
4. Acknowledge distractions – If the mind wanders, gently bring it back to the breath.
5. End with gratitude – Before opening the eyes, thank yourself for practicing.

Over time, one may explore mantra chanting, guided meditations, or advanced yogic practices.

Best Time to Meditate

• Morning : Traditionally considered the most effective, as the mind is fresh and calm.
• Evening: Helps release stress accumulated during the day.
• Before Sleep: Encourages deep relaxation and better rest.

Consistency is more important than timing. Even 10 minutes daily can create long-term transformation.

Things to Avoid in Meditation

• Expecting instant results.
• Forcing the mind to stop thoughts.
• Meditating irregularly.
• Overstraining posture or breath.
• Using meditation as an escape from real-life responsibilities.
  

Benefits of Meditation

Meditation works on all dimensions of health—physical, mental, emotional, and spiritual.

Physical Benefits

• Low blood pressure
• Strong immunity
• Better sleep quality
• Reduced chronic pain

Mental Benefits

• Sharp memory
• Better focus and productivity
• Balanced thought patterns
• Better decision-making

Emotional Benefits

• Reduced stress and anxiety
• Enhanced resilience
• Kindness and compassion
• Helps manage anger and mood swings

Spiritual Benefits

• Increased self-awareness
• Calm and peace
• Connection with the Divine or higher reality
• Low ego and knowledge of the purpose of one’s life
  

Meditation is both ancient and modern, spiritual and scientific, cultural and universal. It is not about escaping life but learning to live fully with awareness. Whether one practices dhyana from the Yoga Sutras, Zen zazen, or mindfulness, the essence is the same—to know oneself, to be present, and to find internal balance.

Meditation is not a temporary practice but a lifelong journey. Start with a few minutes each day, practice it with patience, and observe how it transforms you with a witness-like attitude.