“Meditation is a combination of relaxation and self-awareness. Although it is normally thought of as synonymous with a particular technique, meditation is, in fact, an attitude and a way of life, a relaxed awareness of all that arises in our lives and in our minds, of our thoughts, feelings, and sensations. Meditation comes from the same Sanskrit word as medicine, a word that means ‘to take the measure of’ and ‘to care for.’ Meditation is a technique for bringing us into the present moment and the experience of living in that moment, free from anxiety about the past or apprehension about the future.”
-James S. Gordon, MD, Mind-Body Medicine and Cancer, Integrative Medicine in Oncology, Hematology/Oncology Clinics of North America
What are some types of meditation?
Many types of meditation exist, and according to Dr. Gordon, there are three main categories.
1. Concentrative Meditation
Focus on a particular phrase, sound, or visual image.
- Sounds such as “Om” and other mantras
- Visual images include a candle or picture
- Soft Belly meditation in Breathing Techniques
2. Mindfulness Meditation
Awareness of thoughts, feelings, and sensations as they arise, which can be done sitting, walking, and in any activity.
“Mindfulness is about living fully in the present moment, observing ourselves, our feelings, others and our surroundings without judging them. Mindfulness meditation is moment to moment awareness. It is being fully awake. It involves being here for the moments of our lives, without striving or judging. Mindfulness is about coming home to yourself, to live your own life, as you are, in the only moment that you have to live—this moment.”
-Jon Kabat Zinn, PhD
“Mindfulness is an innate human capacity to deliberately pay full attention to where we are, to our actual experience, and to learn from it. Much of our day we spend on automatic pilot. People know the experience of driving somewhere, pulling up to the curb and all of a sudden realizing, ‘Wow, I was hardly aware I was even driving. How did I get here?’ When we pay attention, it is gracious, which means that there is space for our sorrows, our pain and losses, all to be held in a peaceful way…”
-Jack Kornfield, PhD
3. Expressive Meditation
Fast deep breathing, dancing, shaking, whirling, and other types of movement to evoke, transform, release, empty, and energize.
- Learn more about styles for expressive meditation in Movement
What is involved in a sitting meditation?
Sit in a comfortable position in a chair or on the floor with your back straight. Feel your feet on the ground and your body against the chair or floor. Breathe and feel your body. Close your eyes and take another breath. Focus on your breath. Use other practices and techniques that apply to the type of meditation.
What are the potential health benefits of meditation?
Research indicates that the benefits of meditation are vast and include reduction of stress, fatigue, nausea, pain, and improved mood, sleep, and quality of life in cancer patients and cancer caregivers, among others.
What is the history of meditation?
“Meditation has been a spiritual and healing practice in some parts of the world for more than 5,000 years. The word ‘meditation’ is derived from the Latin ‘meditari,’ which means to engage in contemplation or reflection.’ Historically, religious or spiritual aims were intrinsic to any form of meditation. These traditional practices held some type of spiritual growth, enlightenment, personal transformation, or transcendental experience as their ultimate goal. During the last 40 years, the practice of meditation has become increasingly popular and has been adapted to the specific interests and orientation of Western culture as a complementary therapeutic strategy for a variety of health-related problems… meditation was the first mind-body intervention to be widely adopted by mainstream healthcare providers and incorporated into a variety of therapeutic programs in hospitals and clinics in the United States and abroad.”
-AHRQ’s Meditation Practices for Health: State of the Research
