Meditation
MEDITATION
Mental stress can be considered a global problem today, related to over 23 million deaths worldwide each year (Fink, 2016; Go et al., 2004): a global epidemic that has further worsened due to the Covid19 health crisis. Chronic stress and anxiety are associated with cognitive disorders in the hippocampal region of the brain, which regulates memory and learning (Hains et al., 2009; Kooij et al., 2014), and have negative physiological effects, including increased inflammation and reduced immunity (Marsland et al., 2017). Among the main psychological effects of stress are difficulties in relaxing, low self-esteem, loneliness, depression, and constant worry.
It is clear, therefore, that there is a growing research interest in the possible positive effects of yoga and meditation (so-called "contemplative sciences") and their benefits for overall health.
Meditation is a conscious and complex cognitive process that involves concentration and receptive attention (Tang et al., 2015). The result, measured by various neuropsychological studies, is an increased presence of Alpha (or even Theta) brain waves, electrical waves that are positively correlated with stress reduction: the result is, therefore, an overall psychophysical well-being.
Roberto Milletti, Odaka Yoga, meditation, zen warrior
In the photo: Master Sensei Roberto Milletti, co-founder of Odaka Yoga
The meditation techniques that have developed over the centuries are truly numerous, and many of them have roots in Buddhism. However, it is also important to note that there are different schools of Buddhism, each with its own currents of thought and meditation styles; one thing they have in common: in the classical language of Buddhism, meditation is referred to as bhāvanā, which means "mental development," or dhyāna, which means "mental calm."
It is important to emphasize from the outset that there is no more right or easier meditative technique: some may be more suitable for a beginner of Western culture, but it does not mean that it is absolutely the best way to start for everyone. As always, it is necessary to try, experiment on oneself, with patience and, above all, with an open mind and heart to find one's own path: as seen, they all lead to the same goal, but each one is different and perfect for the one who travels it.
Therefore, every geographical area, tradition, philosophy, and school of thought has developed its own methods for immersing oneself in meditation, often very different from each other. While this variety of techniques ensures that each of us can find the one that suits our personality (or even invent our own), on the other hand, it can often be confusing and disorienting.
"SIMPLE" MEDITATIONS
Among the countless meditation techniques, in my opinion, the most common ones that may be more suitable for beginners are the ones with a mantra: those are the easiest for those who are new to meditation because they involve more senses (especially if using a mala for support) and directly act on our attention system, which is easily distractible.
If it can be of any help or consolation, I took seven years to find my way to meditate, to reach a true meditative state for the first time, and over time I felt the need to change techniques occasionally.
"There are two mistakes in practice:
not to begin and not to go all the way."
Buddha
So, do not be discouraged, and fuel your curiosity and desire by training your patience and constancy! There is no one who cannot find their way to meditate.
"Meditation is one of the greatest arts of life, perhaps the greatest, and it cannot be learned from anyone, that is its beauty. There is no technique and therefore no authority. When you learn about yourself, when you observe yourself, observe the way you walk, how you eat, what you say, the chatter, the hatred, the jealousy, being aware of everything within you, without any choice, this is part of meditation."
Beyond what Master Krishnamurti stated, it is clear that we all need someone to guide us so that we can find "our meditation." The meditation techniques that have developed over the centuries are truly numerous, and many of them have roots in Buddhism. However, it is also important to note that there are different schools of Buddhism, each with its own currents of thought and meditation styles; one thing they have in common: in the classical language of Buddhism, meditation is referred to as bhāvanā, which means "mental development," or dhyāna, which means "mental calm."
The goal is always the same, common to all growth processes... yogas chitta vritti nirodha, yoga - which includes meditation, aims to calm the fluctuations of the mind (and is the path to achieving this goal).
It is important to emphasize from the outset that there is no more right or easier meditative technique: some may be more suitable for a beginner of Western culture, but it does not mean that it is absolutely the best way to start for everyone. As always, it is necessary to try, experiment on oneself, with patience and, above all, with an open mind and heart to find one's own path: as seen, they all lead to the same goal, but each one is different and perfect for the one who travels it.
Therefore, every geographical area, tradition, philosophy, and school of thought has developed its own methods for immersing oneself in meditation, often very different from each other. While this variety of techniques ensures that each of us can find the one that suits our personality (or even invent our own), on the other hand, it can often be confusing and disorienting.
Let's see among the countless meditation techniques which ones may be more suitable for beginners.
Samatha Meditation
Samatha meditation means "tranquility" and is a Buddhist practice that focuses on the development of calm, clarity, and equanimity to bring about deeper inner peace. It has its roots in the Thai Buddhist tradition and was introduced to the West by Nai Boonman in 1962. The initial stages of this meditation technique are secular and can be practiced by anyone, regardless of their religion. It is the meditation that we all imagine: sitting cross-legged, with or without support depending on the flexibility of our hips, straight back, relaxed shoulders, focusing on the breath without modifying it... doesn't almost every yoga class start this way? It is indeed a simple and magnificent way to relax, and this type of meditation has become almost a standard (along with Zazen meditation, which is apparently very similar). The focus of this meditation is on observing the breath and focusing on the present moment: "Recognize the thoughts that arise in your mind without getting involved. Observe them and then let them go; return to focus on the breath." It seems easy. It seems...
Vipassana Meditation
One of the oldest and most widespread in the world, many neuropsychological studies have focused on its practitioners to scientifically demonstrate its benefits. Vipassana meditation is a traditional Buddhist meditation technique that originated in the 6th century B.C.; its name derives from "insight," "vision," understood as a deep awareness of what is happening, exactly as it happens. The purpose is to "see things in depth, as they really are" and find the true nature of oneself, as Buddha did, based mainly on awareness of breathing. The fundamental principle of this meditation is one of the laws of Buddhism: only we are responsible for ourselves, our happiness, and generally what we feel. So to practice this meditation, it is necessary to abandon the idea of a cynical and cheating fate and of an adverse and cruel fate that postpones our satisfaction to a future moment: it takes awareness and great courage, but our spirituality will be elevated to a higher stage, from which a new, much more enlightened (and happy) vision of life derives.
There are three main phases of practice:
1. **Sila – "morality,"** moral conduct: renouncing worldly desires.
2. **Anapanasati – "awareness of breath"** ("sati" means awareness; "ānāpāna" refers to inhalation and exhalation). It is feeling the sensations caused by the movements of the breath in the body as practiced in the context of mindfulness meditation, without control or judgment. Ānāpānasati also represents a form of Buddhist meditation originally taught by Gautama Buddha and is a common phase in Tibetan Buddhism, Zen, Tiantai, Theravada, and even in Western mindfulness programs.
3. **Vitarka** – where the individual applies sustained attention to the process of breathing, both physical and mental, without deepening thought, according to a process that culminates in the quieting of the mind.
In my opinion, although very gradual, it is not very suitable for those approaching the world of meditation because it requires a certain preparation, but I am told that it can still be tried... do not be discouraged!
Mindfulness Meditation
This new meditation technique was born recently in the West and is spreading widely. If I may be irreverent, I would compare what happened to what happened with sushi restaurants in Italy: traditional Japanese cuisine would be too far from Western tastes, and we wouldn't understand it, so they modified it a bit in Italian restaurants to make it more appetizing. Once accustomed, we can try real Japanese cuisine and enjoy it to the fullest. The same happens with mindfulness, which can be considered a branch of Vipassana meditation, developed around the 1970s to "westernize" its concepts. Mindfulness is based on three key concepts: observing and not judging, the here and now, and emotional transparency (analyzing our actions without preconceptions and without judgment).