The word meditation is derived from two Latin words: meditari (to think, to dwell upon, and to exercise the mind) and mederi (to heal). Its Sanskrit derivation 'medha' means wisdom. Meditation is a science, art and a spiritual practice. It is the mastery over ones mind and in yoga a state where the perception of separation is completely broken down. In deeper sense it can be defined as a state of oneness with God. This method is considered to be an ancient approach for achieving a peaceful and attaining concentrated mind. Meditation is the key for opening the doors of mysteries to your mind. In that state man completely withdraws himself from all outside objects and immersed himself in the ocean of spiritual life and can unfold the secrets of things-in-themselves.
            Meditation, which has been practiced for thousands of years, is an effective means of treating stress and managing pain. Commonly, it can be defined as "self regulation of attention, in the service of self-inquiry.” Broadly defined, “meditation is an activity that calms the mind and keeps it focused on the present.” In the meditative state, the mind is not cluttered with thoughts or memories of the past, nor is it concerned with future events. It is a cessation of the thought process also a mental discipline by which the practitioner attempts to get beyond the reflexive, "thinking" mind into a deeper state of relaxation or awareness. If our mind is peaceful, we will be free from worries and mental discomfort.
            Moreover, this is also an effective self- care technique that can be a useful part of your health care program. Today, many of the film stars and fashion models include meditation in their daily regimen.
            Meditation is a different meditative disciplines encompass a wide range of spiritual or psychophysical practices that may emphasize different goals—from achievement of a higher state of consciousness, to greater focus, creativity or self-awareness, or simply a more relaxed and peaceful frame of mind. Meditation, especially passive meditation, brings us face to face with our subconscious.
           
Types of Meditation
            Meditation is almost indispensable in today’s world of strife and competition. Different meditation types are used in Yoga along with the practice of Asanas and Pranayamas.
            There are hundreds of meditations techniques, most of which fall into one of two categories:Concentrative and Mindfulness. During concentrative meditation, attention in focused on a single sound, and object, or one’s breath, to bring about a calm, tranquil mind.
             One simple, common technique involves sitting or lying comfortably in quite environment, closing your eyes, and focusing attention on your breath as you inhale through your nose for a count of three, then exhale through your mouth for a count of five. This  focus on your breathing rhythm—slow, deep, regular breaths—allow your mind to become tranquil and aware.
            During mindfulness meditation, the mind becomes aware of but doesn’t react to the wide variety of sensations, feelings, and images tied in with a current activity. By sitting quietly and allowing the images of your surroundings to pass through your mind without reacting or becoming involved with them, you can attain a calm state of mind.
            There are two general types of meditation: the mystical and the secular. The mystical is considered the highest form of meditation because the person practicing it is usually thought to be attempting to reach the Absolute or Divine. It is usually practiced in a nonsecular setting, such as a monastery, where the practitioners also practice withdrawal from the world, asceticism, strict diet, and other regimens.
            Secular meditation helps practitioners improve their health, creativity, self-esteem, success, and relationships with others and the world around them. It can also improve the individual’s psychic powers and accomplishment of self-knowledge.

Benefits of Meditation
           
            People who are engaged in meditation activities and do it daily lives happier, healthier life and live longer than those who don’t do meditations. The person who does meditation daily develops the ability to use their whole brain and to live in a more balanced state characterized by brain synchronization and whole brain functioning.
When you are calm and relaxed, slower frequencies of brainwaves are produced and within specific brain wave frequencies the brain releases great quantities of healing hormones, including human growth hormone (HGH) which increases longevity.
It also has many health benefits which includes both Physiological benefits and Psychological benefits.

Physiological benefits
            It lowers oxygen consumption, decreases respiratory rate, increases blood flow and slows the heart rate. It also helps in chronic diseases like allergies, arthritis etc, and gives significant relief from asthma.
            Enhances the immune system. Research has revealed that meditation increases activity of 'natural-killer cells', which kill bacteria and cancer cells. It helps in harmonizing the endocrine system and helps in normalizing the ideal weight of the body. It also helps to reduce pre- menstrual syndrome in women.

Psychological benefits.
            Meditation strengthens the mind; it comes under control and is able to provide effective guidance to the physical body to effectively execute all its projects. Psychological exercises are a powerful way of improving concentration and improving mental strength. When life is busy and stressful, higher frequencies of brainwaves are produced, creating feelings of stress and anxiety which cause the production of heaps of cortisol which is known as the “stress hormone” and this is extremely bad for your health.
But meditation helps a lot in managing stress level. It helps resolving the deepest of neuroses, fears and conflict which play their part in causing stress and ill health.
Low levels of serotonin are associated with depression, obesity, insomnia and headaches
It increases serotonin production which influences mood and behaviour.
Moreover, meditation helps in building self-confidence, will power and helps to control your thoughts with stability of emotions. It leads to a deeper level of relaxation of the mind. Meditation plays a key role in removing bad habits like smoking, alcohol and drugs addiction.
Spiritual benefits:
            A meditation is necessary for spiritual growth, alongside obligatory prayer and fasting. The spiritual benefit of meditation is supreme bliss or enlightenment. Meditation totally changes your attitude towards life. It provides happiness and peace to the mind and body. Also increased self-actualization with deeper understanding of yourself and others. It creates a deeper relationship with your God. Helps in discovering the purpose of your life with the attitude of living in the present moment.
            Meditation helps in learning the forgiveness with widening, deepening capacity for love and increases the synchronicity in your life. With deeper Level of spiritual relaxation the wisdom power grows. As you increase the level of meditation the level of spiritual relaxation also goes deeper with that the wisdom power increases leading to the improving and discovering yourself.
            It brings in a sense of inner peace and tranquility, and makes you appealing in nature. Meditation is also thought to tap the hidden potentials of an individual.
After birth, daily meditation becomes a precious time to refocus and make sense of the many new thoughts and feelings which can be running through your mind, brought about by the events of childbirth and new motherhood.

Religious aspects of Meditation

            Meditation is not necessarily a religious practice, but because of its spiritual element it forms an integral part of most religions. Meditation is also a component of many religions, and has been practiced since antiquity It is also practiced outside religious traditions. And even though the basic objective of most meditation styles remain the same and are performed in a state of inner and outer stillness, they all vary according to the specific religious framework within which they are placed. Preparation, posture, length of period of meditation, particular verbal or visual elements—all contribute to the various forms of meditation. Some of the more popular methods are, Transcendental Meditation, yoga nidra, vipassana and mindfulness meditation.

Christianity
            Christian meditation is considered a form of prayer. Christian traditions have various practices which can be identified as forms of "meditation." Monastic traditions are the basis for many of these. Eastern meditation that focus on an individual object. Hesychastic practice may involve recitation of the Jesus Prayer, thus "through the grace of God and one's own effort, to concentrate the nous in the heart.
Their particular methods of prayer has a significant sign of the need for spiritual recollection and a deep contact with the divine mystery.

Hinduism Meditation
            Meditation is both the path and the goal of all yoga practice. Techniques include controlled breathing, mantra-reciting and visualization of deities, and a number of mind-expanding exercises, such as those to bring about unusual powers (siddhis); to develop one-pointed concentration; and to bring about the state of selfless contemplation known as samadhi.
            Transcendental Meditation is just one example of the wide variety of Hindu worship, integrating diverse symbols, offerings, fasting, and dance. Transcendental meditation (TM) brings about a state of deep relaxation in which the body is totally at rest, but the mind is highly alert. Meditation describes a quiet, alert, powerfully concentrated state wherein new knowledge and insights are awakened from within as awareness focuses one-pointedly on an object or specific line of thought.
            Hinduism is typically separated into two divisions. The first, "popular Hinduism" is articulated by worshipping gods, making offerings, ritualistic practices, and prayers. The second, "philosophical Hinduism" is comprised of a multifaceted system of meditation, yoga practices, and the study of early philosophical writings. The types of Hindu meditation encompassed by Yoga include, but are not limited to Vedanta, Raja Yoga, Surat Shabd Yoga, and Japa Yoga.

Buddhism Meditation
            There are two main types of Buddhist meditation: vipassana, to give insight; and samatha, to still the mind. The aim is to achieve wisdom and ultimately enlightenment. Practices include chanting of the sutras (scriptures); the development of calm and one-pointedness of mind through such methods as concentration on the breath and mental visualizations; attention to all the functions of body and mind helped by the use of objective phraseology such as ‘there is’ instead of ‘I am’; the contemplation of impermanence through the study of death; the Zen koan; and the martial arts of judo, kendo, and aikido.

Sikhism Meditation
            In Sikhism, the practices of simran and Nam Japo encourage quiet meditation. This is focusing one's attention on the attributes of God. Sikhs believe that there are 10 'gates' to the body; 'gates' is another word for 'chakras' or energy centres. The top most energy level is the called the tenth gate or dasam dwar. When one reaches this stage through continuous practice meditation becomes a habit that continues whilst walking, talking, eating, awake and even sleeping. There is a distinct taste or flavors when a meditator reaches this lofty stage of meditation, as one experiences absolute peace and serenity inside and outside the body.

Muslim Meditation
            Meditation is aimed at abandonment of self in order to become wholly pliant in the hands of God. Meditation is used in both active and passive ways to awaken the five internal centers of illumination called lataif. Methods include dervish dancing, which is a form of circling as the planets circle the Earth; and chanting one of the names of Allah, of which there are 99 in Islamic belief.

Taoist Meditation
            Meditations are aimed at an apprehension of the way in which life manifests and moves. Practices are mainly based on controlled breathing and include the awakening of a centre of sensation behind and between the eyes; on creating and circulating heat within the body; and on such martial arts as t'ai chi, ch'uan, karate, and kung-fu.

New Age Meditation
            New Age meditations are often influenced by Eastern philosophy and mysticism such as Yoga, Hinduism and Buddhism, yet may contain some degree of Western influence. New Age meditation as practiced by the early hippies is regarded for its techniques of blanking out the mind and releasing oneself from conscious thinking. This is often aided by repetitive chanting of a mantra, or focusing on an object. Many New Age groups combine yoga with meditation where the control of mind and breathing is said to be the highest yoga.

How to meditate

            Through meditation we can bring about greater peace of mind and powers of concentration. The length of time we meditate is not as important as the focus we give during our meditation. If we can meditate with a silent mind for 5 minutes we can bring to the fore our own divine qualities of inner peace and inner happiness. This is an inner joy independent of any outer success or outer prosperity.
We start enjoying being in the body, rather than being unaware of our presence in it, which is the case now. We realize that it is a blessing, a grace. And once we realize this, we also develop great love, respect and compassion for others, even for birds and animals.
            A simple ten or fifteen minute breathing meditation as explained below can help you to overcome your stress and find some inner peace and balance.
1) Find some time out of your daily schedule. Early morning is an ideal time to practice as your mind is not filled with the usual clutter, and there is less chance you will be disturbed. Make it a habit to get up half an hour earlier to meditate.
2) Do yoga or stretch first. Firstly physical activity will draw your own awareness into the body and away from your mind. A practice like yoga loosens the muscles and tendons allowing you to sit more comfortably.
3) Close your eyes slowly to experience a void darkness. You can use a picture of God or saint who inspires you. Or just use flowers and a candle. If you meditate in the same place every day it builds up a meditative atmosphere.
4) Try to concentrate on the center of your forehead. When we meditate we need to switch off from everything else and put all our attention onto the meditation.
5) The rhythm of your breathing is most important. If you breathe in for one second or for one repetition of the name of the God or any Mantra, then you should hold the breath for four seconds or four repetitions. Then, when you breathe out, it should be for two seconds or the time it takes you to repeat the name of the Supreme twice. The breathing should be done softly and silently.
6) In the beginning we cannot expect results overnight, each time we meditate we are adding to our capacities even if we don't have great experiences then we need to persevere. Many people in beginning meditation become anxious about whether they are doing it right or not.
7) It is important to bear in mind the goal of meditation is to uplift our consciousness and have a more positive outlook about life and about ourselves. When we meditate well we will have a positive outlook on life.
8) After you feel totally calm and relaxed, gradually open your eyes and spring back to life with renewed energy.

• Note :

Do not sit for meditation with workload on your mind. One of the biggest mistakes beginners make is not insuring peaceful practice conditions. If you have it in the back of your mind that the phone might ring, your kids might wake, or your coffee pot might whistle than you will not be able to attain a state of deep relaxation.
Wear simple, loose clothes, preferably white in color.
 Try concentrating on your breathing if concentrating on 'nothing' seems difficult. Another way to concentrate is by uttering the sacred syllable "Om" loudly, which helps arrest your thoughts as it resonates through your body.