What is Meditation? And Practical Tips for How to Do It
Meditation has been around for many years and has become a popular practice for improving emotional and mental health. But what is meditation? Below, I’ll discuss what meditation really is, its history, types of meditation, and tips for a successful practice.
Over the last 15 years, I’ve been demystifying meditation and learning about spirituality. I grew up with spiritual masters and healers in India and am the seventh-generation tantra teacher in my lineage. Not only is meditation a daily practice in my life, but I’m also a meditation guide who helps others discover and implement practices that work for them.
What is meditation?
In simple words, meditation is a practice of slowing down to find calm while focusing on the present moment. Types of practices include mindfulness, mantra, spiritual, and visualization meditation. Depending on the practice, you may sit, stand, lie, or move while meditating.
Meditation can help you achieve different goals, including relaxation, stress reduction, and clarity. It can also be a religious practice.
While basic meditation allows you to quiet your mind and achieve calmness amid daily life chaos, a deeper practice can help you discover and connect with your authentic self.
The best part about meditation is that it can be whatever feels right for you. It’s your time to be with yourself in the moment—whether for a few minutes or an hour.
The History of Meditation
Today, meditation is primarily a tool for relaxation and mindfulness. However, its roots extend far deeper.
Meditation dates back thousands of years and weaves together spiritual, philosophical, and transformative traditions from ancient Eastern cultures.
Ancient Eastern traditions emphasized meditation as a profound path of self-discovery, liberation from karmic cycles, and communion with the divine.
In Tantra, an ancient spiritual tradition from India, meditation is used to awaken dormant energies within us to release conditioned patterns and experience life in its fullest depth and sensuality.
Buddhism and classical Yoga have also profoundly shaped the meditative practice. Buddhist practices focus on deep mindfulness and awareness to cultivate inner peace and compassion.
As meditation continues to gain popularity worldwide, it’s essential to remember and honor its ancient roots. The practices gifted by Tantra, Yoga, and Buddhism remind us that meditation is far more than a practice of the mind. It’s also a sacred journey of the heart, the soul, and the self.
So, as you learn about and practice meditation, know that you’re tapping into a lineage that dates back thousands of years–a lineage that has always whispered, “Go within. The universe resides in you.”
Types of Meditation
Meditation is your practice, and there are many ways to do it. That said, there are several common meditation practices.
Mantra meditation
What it is: During mantra meditation, you repeat a word, phrase, or sound. You might use “Om” to center yourself or a specific affirmation that’s meaningful to you, such as “I am safe.”
The purpose: The goal of mantra meditation is to quiet your mind, focus on an intention, and create a deeper connection with your inner self.
Mindfulness meditation
What it is: Mindfulness meditation stems from Buddhist teachings and has become one of the most popular Western practices. During mindful meditation, you can give focused attention to an object, an action, or your breath while observing your body, thoughts, and feelings. This helps you stay aware of what’s happening in the present moment.
The purpose: Research confirms that mindfulness meditation can help reduce overthinking, alleviate stress, enhance memory and focus, and improve relationships.
Spiritual meditation
What it is: Spiritual meditation is usually in the form of prayer, silence, or contemplation of spiritual teachings. You may practice spiritual meditation on your own or in a place of worship.
You can combine a spiritual mediation practice with others. For example, you might incorporate a spiritual mantra, such as “I’m so powerful and can live my true purpose.”
The purpose: Spiritual meditation is a technique for connecting with a higher power, such as the Universe, your highest self, or God. It can help you find inner peace and deepen your spiritual connection.
Visualization meditation
What it is: During visualization meditation, you use your senses to visualize an experience. People often do this to manifest goals or intentions, whether broad or specific. For example, you might visualize yourself learning a new skill, experiencing a healthy relationship, or finding your purpose in life.
The purpose: Visualization mediation allows you to relax, ground yourself, and get clarity. A recent brain imaging study also showed that imagining can activate and strengthen parts of the brain that affect performance, which is why you can use visualization when working towards a goal or intention.
Sound meditation
What it is: Sound meditation involves focusing on external sounds, like a singing bowl or nature, or internal sounds, like your body's inner hum. Vibrations from sound meditation create harmony and induce a meditative state.
The purpose: Sound meditation can help you relax and improve your focus.
Movement meditation
What it is: Although many people think meditation is sitting still, you can also meditate while moving. Popular practices include yoga, tai chi, walking, and gardening, but any gentle movement can work. Be mindful of your movements while flowing with your breath.
The purpose: Movement meditation lets you connect with your body and focus on the present moment while moving, which can improve your overall well-being.
Tantra meditation
What it is: Tantra meditation is rooted in ancient Indian traditions and emphasizes connection and union with the diving. Popularized versions of tantra meditation focus solely on sexual energy. However, you can use visualizations, mantras, and breathwork for true Tantra, which focuses on body, mind, and spirit.
The purpose: During Tantra meditation, you can cultivate awareness of energy centers like chakras and awaken dormant spiritual energy to deepen intimacy with yourself and others.
Benefits of Meditating
Many people practice meditation to gain peace and clarity. However, it can go much deeper than that, and there are many benefits.
According to research, meditation is good for the following:
Improved immune system
Healthy aging
Better brain function
Lower blood pressure
Reduced stress, anxiety, and depression
As a spiritual mentor and meditation guide, I’ve experienced and seen many other benefits beyond the basics. Beneath the standard wellness effects lies self-awakening and profound transformation.
When you meditate with intention and channel the right energy centers within yourself, you can access the blueprint of your existence, where potential meets purpose. This can allow you to quiet your mind, reshape your reality, and become your most authentic self for a fulfilling life.
Common Meditation Myths
Now that we know what meditation is, let’s look at what it’s not and common myths.
You must stay still - While stillness can help you connect more deeply with yourself, it’s okay and can be beneficial to also do movement meditations or readjust during your practice.
It’s all about relaxation - Many people meditate to relax, and that’s a great benefit. However, meditation can also help you solve problems, discover yourself, improve your happiness, and more.
You need to be religious - Spiritual meditation can be a religious practice. However, there are many other types of meditation, and you don’t need to be religious to experience the benefits.
It’s boring - In a society where we’re always so busy, meditating may seem boring. But once you get better at the practice, you’ll find it can be an exciting journey.
You must stop thinking - Thoughts naturally come and go because of how the brain works, and this doesn’t change during meditation. In fact, thoughts that come up during meditation can actually be beneficial. Over time, meditating can also help slow down overthinking.
Tips for Meditating
The beauty of meditation is its simplicity—there’s no need to overthink it. However, the following tips might be helpful for you, especially if you’re new to meditating or find it challenging.
Be open to exploring
Meditation is your practice. Explore various types and settings for meditation to see what feels good for you.
If you’re new to meditation, you might be looking to achieve relaxation. As you explore meditation more, you’ll find other benefits and outcomes to help you improve your daily and overall life.
For personalized meditation practices that can help you achieve your goals, check out Cosmic Download—a monthly personalized meditation and dharma talk.
Think of meditation as an anchor
A common challenge with meditation is that people find themselves overthinking, which can be uncomfortable. An anchor gives you a reference point to focus your attention and stay grounded.
For example, your breath is a simple starting point as your anchor. Focus on taking deep inhales and exhales, which research shows can help regulate your thoughts and emotions.
As you advance your practice, you can explore other anchors, such as mantras, intentions, and chakras.
Prioritize time for meditation
As with many things in life, if you leave meditation up to chance, it likely won’t happen. Set aside time each day for meditation to see maximum results.
As someone who’s been practicing meditation and helping others with their practice for over 15 years, I find it best to meditate for at least 24 minutes daily – one minute for each hour of the day. You can break this up if you’d like. And if that feels like too much to start, try for seven minutes daily.
You can meditate any time of day. Some people prefer morning practice, while others benefit most from ending their day with meditation. As you grow your practice, you might find it beneficial and enjoyable to meditate throughout the day.
Meditate without a purpose
When you start meditating, it can help to have a purpose. For example, you might be seeking a sense of calm away from your daily life, so you take a few minutes to be still and focus on breathing in and out.
As you become a more advanced meditator, consider meditating without a specific purpose. Instead, think of meditation as a nonjudgmental time to spend with yourself. This is where true growth and discovery can be found.
Get support with meditation
Meditation can be difficult due to endless distractions, little practice being still, and high expectations of the practice. While meditation works best without pressure and judgment, this can take practice and time.
If you’re struggling to meditate or simply want help finding practices and a routine that works best for you, consider seeking support from a meditation guide like myself. I’ve spent much of my life researching and practicing meditation extensively, and I enjoy helping creatives, leaders, and seekers with their practices.
Explore meditation support below:
Cosmic Download - Monthly personalized guided meditation and dharma talk
Cosmic Circle - A group program offering meditation, Dharma talk, and interactive workshops
