Meditation Exercises
Main Components
The main components of any meditation practice or technique refer to its most general features. These may include specific postures (including the position of the eyes and tongue), the use of a mantra, breathing, a focus of attention, and an accompanying belief system. Posture refers to the position of the body assumed for the purpose of meditation. Though traditional meditation practices prescribe particular postures (e.g., the lotus position), postures vary between practices with the only limitation being that the posture does not encourage sleep. Because accounts of most meditation practices describe explicitly the use and role of
breathing, mantra, attention, spirituality and belief, training, and criteria for successful meditation practice, these topics are described individually.
Breathing: Breathing in meditation can be incorporated passively or actively. In passive breathing, no conscious control is exerted over inhalation and exhalation and breathing is “natural.” In contrast, active breathing involves the conscious control over inhalation and exhalation. This may involve controlling the way in which air is drawn in (e.g., through the
mouth or nostrils), the rate (e.g., drawn in quickly or over a specified length of time), the depth (e.g., shallow or deep), and the control of other body parts (e.g., relaxation of the abdomen).
Mantra: A distinctive feature of some meditation practices is the use of a mantra. A mantra is a sound, word, or phrase that is recited repetitively, usually in an unvarying tone,
and used as an object of concentration. The mantra may be chanted aloud, or recited silently. Mantras can be associated with particular historical or archetypal figures from spiritual or
religious systems, or they may have no such associations.65
Relaxation: Relaxation is often considered to be one of the defining characteristics of meditation practices and meditation itself is often considered to be a relaxation technique.
Indeed, it has been suggested that the popularity of meditation practices in the West is due, at least in part, to the widely accepted plausibility of their alleged effects with respect to arousal
reduction.69 Some researchers have attempted to draw a distinction between relaxation and meditation practices on the basis of intention.
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Attention and its object: The intentional self-regulation of attention is considered crucial to the practice of meditation, as is the development of an awareness in which thoughts do not necessarily disappear, but are simply not encouraged by dwelling on them, a state of so-called
“thoughtless awareness.” Some meditation practices focus attention on a singular external object (e.g., mandala, candle, flame), sound (e.g., breath), word or phrase (i.e., mantra), or
body part (e.g., the tip of the nose, the space between the eyebrows). In contrast, “mindfulness” meditation techniques aim to cultivate an objective openness to whatever comes into awareness (e.g., by paying attention to simple and repetitive activities or to the sensations of the body). In doing so, the breath may be used as an anchor (but not a focal point) to keep the meditator engaged with the present moment. Each of these techniques
serves, in a different way, to discourage logical and conceptual thinking.
Spirituality and belief: This component refers to the extent to which spirituality and belief systems are a part of meditation practices. Spirituality and belief systems are composed
of metaphysical concepts and the rules or guidelines for behavior (e.g., devotional practices or interpersonal relations) that are based on these concepts.
Training: Training refers to the recommended frequency and duration of periods of practice, and how long a practitioner is expected to train before being considered proficient in
a given technique.
Criteria of successful meditation practice: The criteria of successful meditation practice are understood both in terms of the successful practice of a specific technique (i.e., is the
technique being practiced properly) and in terms of achieving the aim of the meditation practice (e.g., has practice led to reduced stress, calmness of mind, or spiritual enlightenment).
Five broad categories of meditation practices were identified in the scientific literature:
mantra meditation:
(comprising Transcendental Meditation® [TM®], Relaxation Response [RR], and Clinically Stadardized Meditation [CSM]),
mindfulness meditation:
(comprising Vipassana, Zen Buddhist meditation, Mindfulness-based Stress Reduction [MBSR], and Mindfulness-based Cognitive Therapy [MBCT]),
Yoga, Tai Chi, and Qi Gong.
These broad categories were used for descriptive purposes throughout the report to address the key research questions.
Recommended:
This report is based on research conducted by the University of Alberta Evidence-based Practice Center (EPC) under contract to the Agency for Healthcare Research and Quality (AHRQ),
No statement in this report should be construed as an official position of AHRQ or of the U.S. Department of Health and Human Services.The information in this report is intended to help clinicians, employers, policymakers, and others make informed decisions about the provision of health care services. This report is intended as a
reference and not as a substitute for clinical judgment
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