Humans have been on this planet for thousands of years, but meditation is also an activity that is much old. We see across cultures, geographies and times in history that meditation has been used to improve physical health, mental wellbeing and social wellness. Irrespective of the type of meditation, meditation practice has been considered to be an effective technique for improvement
This is because the human brain has not evolved much over the years, so the ways in which human brain can be fine-tuned towards improvement remains the same i.e. meditation. Ancient meditation techniques are also an aggregation of years of wisdom, lessons and insights that have been gained from masters of meditation. So when you follow guided meditation to achieve mindfulness, you are attaining inner peace based on generational spiritual insight.
In this article, we aim to explore this generational wisdom and spiritual insight, by talking about root of meditation in ancient human culture and techniques that have taken hundreds of years to develop
What is Meditation? A Brief Overview
To meditate is to clear your mind or focus your mind by using varying techniques that are physical and mental. Physical techniques include breathing exercises, body posture, walking pace etc. while mental techniques include mantra, Vipassana, transcendence, tantric meditation etc. Regardless of the form of meditation technique you use, main goal is to clear your mind and make it more focused, which by design helps you overcome anxieties and depressive thoughts
Meditation: A Journey Inward for Mental Clarity and Tranquility
There is a term known as meditative stillness, which outlines the basic Buddha teachings around meditation. It means to attain a stillness in body and mind when all thoughts have been stopped, cessation of emotions has occurred and you are simply you. No distractions, intrusions or outside noise to create a barrier for you to understand yourself.
Although, it may seem complicated at first, but as you practice Buddhist meditation as a beginner and go on to routinely following different types of meditation, you will realise that you are in-tuned with yourself and now known yourself better than when you started.
The Benefits of Meditation: From Stress Reduction to Increased Focus
Ancient meditation techniques to get to know yourself better may sound too complex to follow. But, an easier path to tread on as a beginner are the physical and mental health benefits of best meditation practices. It can alleviate stress, help you attain loving kindness, mindfulness, clarity of thought, spirituality and meditation is often correlated with reduction of anxiety and depression.
The Ancient Roots of Meditation Techniques
The ancient practice of meditation is rooted in a deeply spiritual, cultural and religious understanding of meditation as a tool to get out of this world and closer to self and universe, and at large getting to know the real truth of this universe. It is a powerful tool that helps one gain insight, feel correlated to the universe and self-improve through reflection and assessment. The history of ancient meditation techniques is also rich and complex
Tracing the Origins: From the Himalayas to the Modern World
The earliest knowledge of meditation documented comes from 1500 BC from ancient Hindu tradition of Vendantism. Vedanta as a philosophy teaches one to meditate on a lesson until they find the truth. Through contemplation, one attains consciousness of the truth
In 500 BC, we get first documentation of meditation from Buddhist origins. Near Tibetan area and in Taoist China, meditative techniques have been found to gain knowledge, concentration, salvation and liberation from earthly duties and body. By 100 BC, we also see written manuals for meditation, like the Bhagavad Gita, which details philosophy of yoga and practical insights into meditation
Next major development occurs in 3rd century AD, when the Silk Route in Asia helped in exchange of ideas. Plotinus in Greece is said to have developed Christian meditation techniques, while discovery of Zen meditation and development as a meditative practice was done by 8th century AD
From 8th century onwards into modern history, numerous scholars and teachers developed meditation. Buddhism sensation, visualization, mantra meditation, body scan meditation and numerous other types were developed. In modern history, we also see gurus like Maharishi Mahesh Yogi, who set the basis for transcendental meditation, which has become the most popular and complex meditation technique for yogis today.
Fun Fact: Did You Know Meditation is Over 5,000 Years Old?
Yes, meditation can be traced back to 5000 years into human history, albeit it wasn’t as developed and finely constructed as we see today. Meditation was still a practice of the yogis, whose knowledge was used as guidance for the people. It is only in modern history of meditation that we see mindfulness and meditation as a tool of wellness.
The 7 Different Types of Meditation Techniques (Ancient)
Ancient meditation techniques are too many and too complicated. Therefore, we have listed down the oldest and most complex meditation program in a manner that is easy to understand and follow
Vipassana: The Oldest Buddhist Meditation (With a 2,500-Year History)
Mindfulness meditation and vipassana meditation are interchangeable types of meditation techniques, as they involve more or less the same practice. In vipassana meditation, your spiritual practice entails an observation of self. You sit down in meditative practice to observe inner self, the thoughts that fill your brain and emotions that flow from one to another. It helps to
- Quiet excessive thoughts
- Be in present moment
- Self-acceptance
Transcendental Meditation: The Vedic Practice That’s Taken Hollywood by Storm
Although, transcendental meditation has roots in the Hindu tradition, but it is largely considered to be non-religious. This is why, it has become quite famous across actors, directors and influencers. Transcendental meditation is also a kind of mantra meditation style, as it requires you to repeat a mantra multiple times to reach a transcendent state. It helps to:
- Focus on the breath
- Improve spatial and inner awareness
- Improve self-esteem
Zen Meditation: The Japanese Art of Finding Enlightenment
Zen meditation is a type of Buddhist meditation that has roots in Ancient Chinese teachings of Zazen. It is a sort of monitoring meditation, where recurring and continuous activities are conducted to get rid of excessive thoughts and focus the brain one thing. It helps to:
- Understand and solve deep complex issue
- Realise true nature of reality
Kundalini Meditation: Awaken Your Chakras and Inner Energy
In this practice of meditation, views suggest that an energy center lies on the base of the spine, which through yoga can be made free flowing throughout the body. Indian texts highlight the process of releasing energy as a way of creating communication between mind and body. It helps to:
- Balance to mind, body and soul
- Emotional regulation
- Improvement in cognitive reasoning
Loving-Kindness Meditation: Cultivate Compassion and Self-Love
A mindfulness meditation technique of living kindness is based on compassion to the self. Different meditation techniques focus on self-realization, but this technique can bring focus towards becoming a better person to others as well. Ancient Indian loving-kindness meditation is a practice that helps to:
- Foster good vibes
- Realise own fault
Chakra Meditation: Unblock Your Spiritual Energy Centers
Related to the Kundalini meditation, chakra meditation believes that there are 7 energy centers in the body; Root, Sacral, Solar Plexus, Heart, Throat, Third eye and Crown. The energies of one chakra resonate with certain special properties, which through meditative practice can be made free flowing. It helps to:
- Increase focus and concentration
- Becoming spiritual
- Improvement in physical health
Sound Meditation: Harness the Power of Vibrations and Mantras
In mindfulness, you can use external tools to bring about a deeper inner realization. Sound meditation simply used sounds as a tool to foster deep relaxation, focus and concentration. Several different types of sounds can be used from background music to repetitive ringing, based on your personal preference. It helps to:
- Reduction in pain
- Improvement in immune health
- Lowered stress and anxiety
How These Ancient Techniques Can Transform Your Life
Stress Relief and Anxiety Reduction: The Calming Effects of Meditation
Meditation can help in reduction of anxiety and stress, as you learn to self-reflect, concentrate and focus. As you practice Buddhist meditation practice of mindfulness, you learn to get rid of external anxieties with each breathing meditation.
Improved Focus and Concentration: Unlock Your Productivity Potential
Focused attention meditation often helps in attaining greater mind control over intrusive thoughts and emotions, thereby making you better at concentrating and focusing. There are many different types of meditation that can help in improving focus and concentration.
Emotional Intelligence and Self-Awareness: Understand Yourself Better
Each one of us has a mental image of ourselves, but insight meditation often helps you meet the true you. As you get to know yourself better, meditation helps in spiritual attainment
Meditation Statistics That Will Blow Your Mind
[Infographic/Table] The Rising Popularity of Meditation Worldwide
Globally, statistics show a rising popularity of various spiritual meditation techniques. The infographic shows 6% of the global population meditates, while popular forms of meditation are transcendental and mindfulness meditation
[Data Visualization] The Scientific Benefits of Meditation, Backed by Research
There has been numerous research on various meditation techniques and their benefits. Some findings are:
- Research has shown meditation to work on alleviating burnout stress from employees at a success rate of 76%
- Management of pain in chronic diseases can be helped through meditation, especially if the patient has strong spiritual beliefs
- Meditation has been shown to work on managing social anxieties, stress, depression, loneliness and other types of mental health diseases
Getting Started with Ancient Meditation Techniques
There are various types of meditations, like Taoist meditation, walking meditation, breathing techniques to support spiritual meditation and numerous other popular forms of meditation. As a beginner, this can be confusing and complicated for you, so here are a few tips and tricks to get you started
Tips for Beginners: How to Incorporate Meditation into Your Daily Routine
- If you are struggling as a beginner, then joining a class that happens once a week is great to help you answer all the queries
- If a class is not your thing, then follow YouTube tutorials, apps and personal blogs to get rid of any confusion
- To get it incorporated into daily routine, pick a time slot from the day that works for you. Usually, meditation should be done right after waking up, right before bed or after work
- Experience with meditation can be enhanced by setting up a corner to meditate. Include scented candles, minimal interior and a yoga mat to set the mood.
Guided Meditation Resources: Apps, Videos, and Classes to Get You Started
- Apps: Mobile application that can prove most effective is the Calm app and Headspace app, which work magic in getting started in meditation
- Videos: The Calm YouTube channel and Goodful videos are a great resource to aid you in meditating
- Classes: Udemy and Ananda are great online meditation classes, which help you begin meditation
Discover Your Ideal Meditation Style
Take Our Quiz: Find the Ancient Technique That Suits You Best
In order to pick a meditation style that suits you best, we have set up a list of questions for you
| S. No. | Questions |
| 1 | After a long and busy day, how do you relax? |
| 2 | What do you expect meditation to help you feel? |
| 3 | If you had more time in the day, how would you like to spend it? |
| 4 | How often do you meditate? |
| 5 | What would like meditation to help you most with? |
| 6 | If you could, what place would you choose for a wellness retreat? |
Depending on your answers for these questions, you can choose your style. Answers to these question are represented as:
- Meditation helps you become more calm (mindfulness meditation)
- Meditation involves focusing more (try transcendental meditation)
- Meditation used as a tool to destress (mantra meditation)
- Meditation is also a way to calm (practice of yoga with mantra)
- Meditation technique involves physical wellness (chakra or kundalini meditation)
Types of Meditation Used in the Headspace App
The headspace app is great for meditation techniques that put energy indward during meditation and visualization techniques that bring calm to spiritual health. The two main types of meditations that the headspace app uses are:
- Vipassana meditation
- Samatha meditation
Final Thoughts: Unlocking the Wisdom of the Ages through Meditation
Meditation is an ancient technique that contains the wisdom of generations of Buddhist and Hindu teachers, as well as cultural elements of the ach region that it entered into. From the Middle East to Europe, some interpretation of these meditative techniques can be seen. Although, changed through times and ages, the core of meditation principles remain the same.
It helps you connect to a being that is larger than the sum of all creation. It helps you align your interests to the reality of this universe. It helps you revisit hurtful memories, happy instances and moments of stress, making you a better person in the process.
FAQ’s:
Q. What is the oldest form of meditation?
Vipassana meditation is the oldest meditation that was taught years ago and was taught in spiritual schools in ancient India
Q. What is the tantric method of meditation?
It uses external tools to help you meditate, like visualization of colors or sound, or even breath
Q. What are the 7 steps of Tantra?
- Spiritual tourist
- Devotee
- Disciple
- Adept
- Initiate
- Siddha
- Jivan mukta
Q. How do you meditate like the ancients?
Buddha more than 2500 years ago used to meditate in styles that are today known as Vipassana meditation or Metta meditation.
Q. What meditation technique did Buddha teach?
Meditation is Buddhism can be traced back to the teachings of the Buddha, which have set the Vipassana meditation style today
Q. Ancient texts on Meditation Techniques?
Ancient meditation technique aims to help you reach a deep state of relaxation, for which different meditation techniques have been found in the oldest written texts on Buddhism and yoga. A few of these texts are:
- Vedas
- Bhagavad Gita
- Sutta Pitaka
