Introduction

Meditation has proved to be an essential tool that assists in reducing stress to a great extent. A lot of
research has already been done into mediation across the world and modern, sophisticated
equipment’s are employed in recording the electrical activities of the brain and heart of novice,
moderate and expert Meditators to help identifying the consequences of meditation. There are lots
of other kinds of stress reduction techniques being practiced in diverse parts of the world but not all
these techniques are equally and consistently effective. A lot of constructive changes have been
reported to happen in the brain and the other parts of the human body for those practicing
meditation. Practicing meditation is no hassling task that helps bringing in structural and functional
modifications in the human organs including the heart and brain with recurrent practice over a
prolonged period. Meditation is practiced across the world and diverse countries have given different
names for the meditation that they practice.
Meditation techniques that vary in complexity including stringent, synchronized practices to common
suggestions. On regular practice, meditation is believed to assist build up consistent, insensible
behaviours of micro dimensions that can possibly create distinguished constructive effects on
physiological and psychological performance of the human entity. People practicing meditation for
just a few minutes, twice a day have shown beneficial effects. Meditation involves a complicated
form of relaxation called the parasympathetic response wherein meditation techniques and other
kinds of relaxation procedures assist reducing the activities of the sympathetic component of the
Autonomous Nervous System and promoting the activities of the parasympathetic component by
reducing the release of stress hormones like cortisol. The process slows down the rate of heart and
increases the blood flow to the viscera. There are a lot of other cardio and neurophysiologic effects
involved with practicing meditation however these are yet to be proved. Many meditation
techniques to be had in the present time are not dependably providing the fundamental experience
of psychological silence and for this reason these meditation techniques are called as quasi
meditation techniques.
Mindfulness Meditation is another kind of meditation that serves as the building block for other
meditation techniques including the Vipassana meditation. Mindfulness Meditation techniques are
intended to make use of focused attention by employing a physical breath sensation to promote
mental serenity. A Meditator practicing mindfulness meditation on a regular basis can impartially
observe thoughts and as a result improve self-understanding. Mindfulness Meditation techniques are
extremely effectual in alleviating chronic pain. Vipassana is a special kind of Mindfulness Meditation
There are also other kinds of meditation like the SYM that is wholly intended to support the practice
of ‘thoughtless awareness’.
Meditation is supposed to be a particular procedure that is concerned with the awakening of inborn,
fostering “kundalini” energy and this awakening sources it to climb from its position and penetrate
through each of the chakras, settling to a state of equilibrium and alignment. This internal silence
turns out to be a source of personal peace that counteracts the complexities of day-to-day existence,
improving creativity, efficiency, and self-assurance. Reference-Paper- Meditation research a
comprehensive view (2)

2. Techniques of meditation
Techniques of meditation is one of the Five Principles of Yoga. It is the practice by which there is
constant observation of the mind. It requires a person to focus his mind at one point and stilling the
mind in order to perceive the self. Through the practice of Meditation, we will achieve a greater
sense of purpose and strength of will. It also helps us achieve a clearer mind, improve our

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concentration, and discover the wisdom untranquilly within ourself. Meditation is also one of the
Eight Limbs of Yoga.
which leads to Samadhi or Enlightenment. Research shows that the practice of Meditation
contributes to our physical and psychological well-being. It can reduce Blood Pressure and relieve
stress and pain. Meditating also brings our mind to a level of consciousness that promotes healing or
what is known as the alpha state. Achieving the alpha state can help decrease anxiety, depression
another mental, psychological, or emotional problems.

Transcendental Meditation
It is one the techniques of meditation which was propagated by Maharshi Mahesh Yogi. The
transcendental meditation taught by a teacher, and involves "turning the attention inward towards
the subtler levels of thought, until the individual transcends the experience of the subtlest state of
the thought and arrives at the source of the thought. This expands the conscious mind and at the
same time brings it in contact with the creative intelligence that gives rise to every thought. During
the TM the practitioner sits comfortably with eye closed, is given practice and individualized
instructions, and practices a thought at progressively earlier and more satisfying steps in its
development. Eventually, the practitioner experiences a state of complete mental calmness in which
there is no thought but the consciousness is maintained.

Vipassana Meditation
Vipassana meditation is one of India’s most ancient meditative techniques, long lost to humanity, it
was rediscovered by Gautama Buddha 2500 years ago (Goenka, 2001). Vipassana meditation has its
origin in Theravada and Mahayana Buddhism. Vipassana in Pali means insight. To see things as they
really are, in their true perspective, in their true nature. The word Vipassana is combination of two
words Vi and Passana means “in a special way” and Passa means to see, to observe. HenceVipssana
means, “observing in a special way”. There are four other concepts relevant to Vipassana namely Sati
(mindfulness), Samadhi (absorption), Panna or wisdom, and Bhavana (meditation including Sati,
Samadhi and Panna). Vipassana meditation is also known as insight or awareness or mindfulness
meditation. Mindfulness is the English translation of Pali word Sati and synonymous to being
conscious or aware, taking heed, taking note of, observing, and paying attention.

Yoga Meditation
Yoga Meditation This technique may be performed by assuming various postures during various
exercises and emphasize the maintenance of calm mind in daily living. During yoga meditation, the
practitioner sits with eye closed, engages in breathing exercises, and concentrates on a word, picture
or sound. Relaxation response Benson has proposed a non-religious technique of meditation which
he called the "Relaxation Response". The relaxation response as he called it, is a low arousal hypo-
metabolic state which can be produced by a variety of techniques. Physiologically it is described as
an integrated hypothalamic response with parasympathetic dominance and decreased sympathetic
activity. In Benson’s method, the meditator, after some muscular relaxation exercises, sits in a quite
environment and passively concentrates on his breathing, counting 'one' each time he exhales. When
distracting thoughts come up the meditator is asked to ignore them and count 'one' coordinating
with outer breath devised her own type of "Mantra" meditation that could be used in clinical
practice and research. In CSM the choice of the mantra is left to the individual who chooses one
among the sixteen mantras in Sanskrit that Carrington collected. It is even possible for the meditator
to concoct his/her own mantra by following some simple rules.

Mindfulness Meditation

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In mindfulness, we observe inward, watching our thoughts without attachment to them. The practice
is quite simple. To begin, set your timer or stopwatch for 5 minutes. Then sit in a comfortable
position, close your eyes, and focus on your breath. FEEL the breath coming and going, going and
coming, through your nose. Your breath becomes the vehicle to carry you towards peace. Now notice
how easily you become distracted from the feel of your breath. A thought travels through your mind.
That thought leads to another, and another. Finally, you remember that you are supposed to be
feeling your breath, and you return. But from where did you return? Where does the mind go?
Experiment again and this time you feel a pressure or pain in your body. You follow that pain and
another series of thoughts results. And again, you return to the breath. Each time you return to the
sensation of your own breath on your nose you have gained a little more control over your own
mind.

Simple Meditation
Simple Meditation (1) Choose a quiet spot where you will not be disturbed by other people or by the
telephone. (2) Sit quietly in a comfortable position. (3) Eliminate distractions and interruptions
during the period you will be meditating. (4) Commit yourself to a specific length of time and try to
stick to it. (5) Pick a focus word or short phrase that's firmly rooted in your personal belief system. A
nonreligious person might choose a neutral word like one, peace, or love.

Vibration Meditation
Vibration Meditation Also called sounding meditation, this technique uses the repetition of a word or
sound as its focal point. Vibration meditation has appeal to those who find that making noise is a
path to inner quiet. We are taught to be nice and quiet as little children. Releasing sound and noise
helps us release stress. Get on your feet. Stand with your feet shoulder-width apart, your knees
slightly bent and your hips centred, as though you are about to squat. Or, if you wish, sit or lie down.
Keep your body loose and comfortable with your arms at your sides or on your hips. Begin by taking
a few cleansing breaths. Pick a word, any word. Choose a word that alternates vowels and
consonants-like "serenity." The word that you select does not necessarily have to be a spiritual one.
It just has to feel good when you say it. Repeat after yourself. Repeat the word, chant the word, focus
on nothing but saying the word repeatedly.

Breath and Navel Meditation

Breath and Navel Meditation is the oldest Meditation Method on record in China as well as India. It is
also the method usually taught to exhaling audibly through the mouth in order to expel stale breath
from the lungs; repeat three times. Then, sit still and breathe naturally, abdomen expand and
contract with each breath. However, instead of focusing attention letting the on the flow of air
through the nostrils, focus on the beam of energy entering the crown of the head at a point about
two inches above the hairline, called the 'Medicine Palace'.

Benefits of meditation can be divided into three parts: (1) physiological

benefits; (2) psychological benefits; and (3) spiritual benefits.
Physiological Benefits (a) Deep rest-as measured by decreased metabolic rate, lower heart rate, and
reduced workload of the heart. (b) Lowered levels of cortisol and lactate-two chemicals associated
with stress. (c) Reduction of free radicals- unstable oxygen molecules that can cause tissue damage.
(d) Decreased high blood pressure. (e) Higher skin resistance. Low skin resistance is correlated with
higher stress and anxiety levels. (f) Drop in cholesterol levels. High cholesterol is associated with
cardiovascular disease. (g) Improved flow of air to the lungs resulting in easier breathing. This has
been very helpful to asthma patients. (h) Decreases the aging process. (i) Higher levels of DHEAS in
the elderly, an additional sign of youthfulness.

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Psychological Benefits (a) Increased brain wave coherence (b) Greater creativity (c) Decreased
anxiety (d) Decreased depression (e) Decreased irritability and moodiness (f) Improved learning
ability and memory (g) Increased self-actualization. (h) Increased feelings of vitality and rejuvenation
(i) Increased happiness (j) Increased emotional stability.
Spiritual Benefits The longer an individual practices meditation, the greater the likelihood that his or
her goals and efforts will shift toward personal and spiritual growth. Many individuals who initially
learn meditation for its self-regulatory aspects find that as their practice deepens, they are drawn
more and more into the realm of the "spiritual." In her work with many cancer and AIDS patient.
Reference Paper-Meditation Techniques and_benifits (3)

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