Meditation and Mental Health
Christian Johnson
November 2023
With the increasing cases of mental health issues among college students, there is a dire need for solutions. According to the National Education Association, more than 60% of college students suffer from at least one mental health issue, some of the most common being anxiety and depression. Meditation, an increasingly mainstream practice is one of many solutions for this crisis.
Meditation and Mindfulness
Meditation has been around for ages, dating all the way back to the year 3000 BCE. Meditation originated in India and formerly practiced in Hinduism. Being one of the many Ayurvedic practices, meditation is used for its various benefits. This practice allows for people to observe their thought patterns and how they relate to their current feelings and emotions. There are various forms of meditation and different techniques for practice. Yoga, which has made its way to being popular in the United States, is one of many practices that uses meditation. One of the most important aspects of meditation is breathwork, which is all used in order to bring humans back to the present moment. Mindfulness, or the state of being aware of something or the present moment, is a major goal of meditation. Self awareness, stress relief, improved focus, are some of the many benefits to a mindful state of mind.
Benefits of Meditation
- Increased mindfulness
- Increased self awareness
- Reduction of negative thoughts
- Stress management
- Anxiety management
- Increased focus
What are the various ways someone can meditate?
Transcendental, Guided, and Tai Chi are each unique yet effective forms of meditation. Transcendental meditation uses a variety of phrases said internally in order to reaffirm thoughts as well as bring focus and attention to the present moment during meditation. There is a main goal of inner peace and positive affirmations when practicing this form of meditation. Guided meditation is the most popular, and seemingly easiest form of meditation. Guided meditation used audio or visual cues for a successful meditation session. Often this type of meditation ranges from 15-20 minutes and includes reminders to focus on breath and the present moment. Tai Chi is by far one of the most unique forms of meditation which focus a lot on use of the physical body. Tai Chi is a form of meditation, as well as a form of martial arts. With the help of extremely intentional movement sequences and focused breathing, this form of meditation is a great way to get moving and improve mindfulness.
Other types of meditation:
- Sound: Uses sound waves to relax and refocus the mind and body.
- Walking (Kinhin): Includes a period of walking in between sitting meditations
- Kundalini Yoga: Form of yoga which brings focus to the energy within.
- Mantra: Uses various mantras such as “I am…” during meditation.
- Hypnosis: Reduces outside distractions while bringing focus to one person or object.
- Zazen: Form of seated meditation with the goal of becoming “Zen” and increasing awareness of personal inner and outer conditions.
Getting Started
There are many contributing factors to a successful meditation. One of the most important steps is to find a quiet and peaceful place where there are little to no distractions. Meditation brings focus to the inner thoughts and present moment which is made difficult when paired with outside distractions. The next step closer to a successful meditation is to have a plan and goal in mind. While meditation can be done for a variety of reasons, having a goal such as improved focus or cleared mind can make meditation easier.
Meditation may seem easy, but never underestimate the power of a busy mind and body. With the help of various meditation forms, and the motivation of positive benefits, meditation can be useful for anyone willing to give it a try.
Sources
Flannery, M. E. (n.d.). The Mental Health Crisis on college campuses. NEA. https://www.nea.org/nea-today/all-news-articles/mental-health-crisis-college-campuses
Tsui, M. C. F., To, J. C. N., & Lee, A. T. C. (2020). Mindfulness Meditation, Mental Health, and Health-Related Quality of Life in Chinese Buddhist Monastics. East Asian Archives of Psychiatry, 30(3), 67+.
https://link-gale-com.ezproxy.library.unlv.edu/apps/doc/A640727279/AONE?u=unlv_main&sid=bookmark-AONE&xid=2cd669e3
James J. Hudziak, 33.4 Meditation and Mental Health, Journal of the American Academy of Child & Adolescent Psychiatry, Volume 57, Issue 10, Supplement, 2018, Pages S48-S49,
ISSN 0890-8567.
https://doi.org/10.1016/j.jaac.2018.07.206.
(https://www.sciencedirect.com/science/article/pii/S0890856718305604)
Mayo Foundation for Medical Education and Research. (2022, April 29). A beginner’s guide to meditation. Mayo Clinic. https://www.mayoclinic.org/tests-procedures/meditation/in-depth/meditation/art-20045858