Meditation is not a technique, but a way of life. Meditation means “a cessation of the thought process”. It describes a state of consciousness, when the mind is free of scattered thoughts and various patterns. The observer (one who is doing meditation) realizes that all the activity of the mind is reduced to one.

In the West, the word meditation means a concentrated state of mind in serious reflection. The Latin root of the word meditation, mederi, means “to heal.” It is an effort to heal afflictions of the mind, the hurt ego, by trying to understand the cause of the problem and finding a way to solve it, that is, by knowing what counter-measures to take. To meditate thus, is to deepen a state of understanding.

In the East, however, meditation does not mean thinking at all but fixing the mind in a spiritual ideal, to be one with it, or the thought-process dissolving in the consciousness of it. According to Zen, meditation does not involve any concept but is an awareness of inner silence. As per the Yoga of Patanjali, meditation is a combination of three steps: pratyahara or abstraction, or withdrawal of the mind from the sense-objects or attention to their memory; dharana or concentration; and dhyana or contemplation which, however, is not a thought-process but an absorption of the feeling of oneness with the ideal.

In Bhakti Yoga, meditation is visualization of the image of a chosen deity, together with mental repetition of a relevant mantra.

For the Vedantin it is to contemplate on the meaning of selected verses from the Upanishads or similar scriptures.

Whatever you do with awareness is meditation. “Watching your breath” is meditation; listening to the birds is meditation. As long as these activities are free from any other distraction to the mind, it is effective meditation.

Health benefits of Meditation:

It lowers oxygen consumption.
It decreases respiratory rate.
It increases blood flow and slows the heart rate.
Increases exercise tolerance in heart patients.
Leads to a deeper level of relaxation.
Good for people with high blood pressure as it brings the B.P. to normal.
Reduces anxiety attacks by lowering the levels of blood lactate.
Decreases muscle tension (any pain due to tension) and headaches.
Builds self-confidence.
It increases serotonin production which influences mood and behaviour. Low levels of serotonin are associated with depression, obesity, insomnia and headaches.
Helps in chronic diseases like allergies, arthritis etc.
Reduces Pre- menstrual Syndrome.
Helps in post-operative healing.
Enhances the immune system. Research has revealed that meditation increases activity of ‘natural-killer cells’, which kill bacteria and cancer cells.
Also reduces activity of viruses and emotional distress.

What Meditation is NOT

Meditation is NOT concentration
Meditation is NOT relaxation
Meditation is NOT a serious religious practice 
Meditation is NOT a state of mind
Meditation is NOT self-hypnosis

What is required to meditate?

A state of comfortable body. No desire for food or water or excretion.
A suitable time. 15-20 minutes of time, without any sense of urgency or pressing needs.
A quiet location. Meditation is usually practiced in a quiet place with as few distractions as possible. This can be particularly helpful for beginners.
A specific, comfortable posture. Depending on the type being practiced, meditation can be done while sitting, lying down, standing, walking, or in other positions.
A focus of attention. Focusing one’s attention is usually a part of meditation. For example, the meditator may focus on a mantra (a specially chosen word or set of words), an object, or the sensations of the breath.
An open attitude. Having an open attitude during meditation means letting distractions come and go naturally without judging them.

Meditation – Do Not:

Do not meditate immediately after eating food. Give a 30 minutes to 2 hours gap depending on the size of meal
Do not meditate immediately before or after a heavy cardiovascular exercise. Rest for 30 minutes before meditating.