Meditation Basics: Origins, Techniques, and Practices

Written by Laura CLEKA

Introduction to meditation

Meditation is the activity of reflecting on a subject or a phenomenon to cultivate the wealth of body and spirit. It is a generic term that covers a wide range of practices, according to their techniques (static or moving, seated or standing, etc.) or methods (repetition of mantras, calming breath, image visualization, etc.).

Accessible to everyone, meditation poses very little danger to health. That’s why it is a high-demand practice in the wellness industry, boosted by the rise of mental health issues in society. In the previous article, “Mindfulness meditation: an empirical wellness practice or a therapeutic one?”, scientific studies confirmed the benefits of mindfulness meditation in reducing stress, improving attention, and regulating emotions.

Origins of meditation

Meditation practices developed independently in different regions of the world. The most ancient practices are millennia old, like “Dhyana”. This term refers to the first meditative practice, which appeared in the Vedas, a sacred text of the Hindu religion from 1500 to 500 BCE.

In China, the quiet sitting meditation named “Zuowang” had its origins in the Daoist religion during the Warring States period (403–221 BCE). The diffusion of these independent practices in different cultures opened the way to a rich diversity of meditative techniques. For example, the influence of Buddhist traditions in China, and subsequently in Japan, led to the birth of Zazen meditation.

Modern meditation practices

Nowadays, meditation is no longer solely associated with cultural or religious aspects. Most meditations are secular and aim to enhance well-being (rest, self-confidence, joy, etc.). That’s the case with Metta Buddhist meditation, which lost its religious aspect with its Westernization. Today, this meditation is better known in the West as loving-kindness meditation.

Here is a list of well-known meditations in the West:

- Mindfulness meditation: cultivating self-awareness in the present moment

- Transcendental meditation: repeating a mantra to develop self-awareness

- Positive visualization meditation: creating positive images in your mind

- Body scan meditation: releasing tension in each part of your body

- Zen meditation: cultivating a quiet mind detached from the ego

- Loving-kindness meditation: developing compassion and empathy

Meditation for beginners

Meditation is a dedicated time to reflect on what really matters. However, the most important factor is the regularity of the practice. You can practice at any time for 5 to 20 minutes. The choice of techniques depends on your needs and preferences. So, I encourage you to try different meditations with a teacher, online or in-person, to find what fits you best. Indeed, beginning alone, without guidance, can rapidly demotivate you.

As there is no such thing as zero risk, a meditation session may bring to light undiagnosed health issues. So, if you feel intense or unusual symptoms (prolonged pain, panic attacks, hallucinations, etc.), it’s recommended to stop the practice immediately. You can return to your practice safely after consulting a healthcare professional. To start your meditation journey safely, I suggest you practice with a teacher and choose a well-known and gentle approach.

To give you a more precise idea of what meditation is, I recommend watching the following visualization video:

https://www.youtube.com/watch?v=PIzWG8kkr6w

Personalized approach to meditation

It is also important to mention that not everyone is equal during a meditation session. Some people will find the practice too simple or inefficient. However, meditation is a training that can be adapted to individual needs (complexity, duration, conditions, etc.). For example, meditating in the calmness of a yoga studio isn’t the same difficulty as meditating on public transport during rush hour.

On the other hand, in case of anxiety, even a short and simple meditation can become a challenge. You often have to manage intrusive thoughts, physical agitation in static postures, shallow breathing, etc. If this is the case, you are an ideal client for my sophrology sessions, so don't hesitate to contact me. Indeed, a sophrology session includes a meditative practice of 10 to 30 minutes, named sophronization.

Bibliography

• Cartwright, Mark, and Gary Lee Todd. “Période Des Royaumes Combattants.” Encyclopédie De L’histoire Mondiale, May 2026, www.worldhistory.org/trans/fr/1-15330/periode-des-royaumes-combattants.

  
  

• “History of Meditation.” Positivity, 17 Apr. 2026, positivity.org/meditation/history-of-meditation.

  
  

• Ma, S. (2023). The Religiousness of Cultivation in the Zhuangzi: “The Unity of Self” of Zuowang 坐忘. Religions, 14(5), 612. https://doi.org/10.3390/rel14050612

  
  

• Mark, Joshua J., and John Huntington. “Les Vedas.” Encyclopédie De L’Histoire Du Monde, Mar. 2021, www.worldhistory.org/trans/fr/1-11715/les-vedas.

  
  

• “Meditation.” Cleveland Clinic, 12 Mar. 2026, my.clevelandclinic.org/health/articles/17906 meditation.

  
  

• “Meditation and Mindfulness: Effectiveness and Safety.” NCCIH, www.nccih.nih.gov/health/meditation-and-mindfulness-effectiveness-and-safety?

Citation

Laura CLEKA,“Meditation Basics: Origins, Techniques, and Practices.” Aramante, 8 July 2026, www.aramante.com/en/post/meditation-basics-origins-techniques-and-practices.