Meditation for Mental Calm, Stress Reduction, and Personal Growth

Mental stress can be considered a global problem today, linked to over 23 million deaths worldwide each year (Fink, 2016; Go et al., 2004): a global epidemic that has further worsened due to the COVID-19 health crisis. Chronic stress and anxiety are associated with cognitive disorders in the hippocampal region of the brain, which regulates memory and learning (Hains et al., 2009; Kooij et al., 2014), and cause negative physiological effects, including increased inflammation and reduced immunity (Marsland et al., 2017). Among the main psychological consequences of stress are difficulties in relaxing, low self-esteem, loneliness, depression, and constant worry.

It is clear, therefore, that there is a growing interest in the possible positive effects of yoga, meditation, and contemplative sciences on overall health.

Meditation is a conscious and complex cognitive process that involves both concentration and receptive attention (Tang et al., 2015). Various neuropsychological studies have shown that meditation increases Alpha (and sometimes Theta) brain waves, which are positively correlated with stress reduction, leading to an overall sense of psychophysical well-being.

Roberto Milletti, Odaka Yoga, Meditation, Zen Warrior
In the photo: Master Sensei Roberto Milletti, co-founder of Odaka Yoga, fouder of Zen Warrior.

The meditation techniques developed over the centuries are truly numerous, many of which have roots in Buddhism. However, it is important to note that different schools of Buddhism exist, each with its own currents of thought and meditation styles. What they have in common is that, in the classical language of Buddhism, meditation is referred to as bhāvanā, meaning "mental development," or dhyāna, meaning "mental calm."

It is essential to highlight that there is no definitive "best" or "easiest" meditation technique: some may be more suitable for a beginner in Western culture, but that doesn't make them universally better for everyone. It’s always necessary to try, experiment on oneself, with patience and, most importantly, with an open heart and mind to find the path that resonates. They all lead to the same destination, but each journey is unique and perfect for the traveler.

Every geographical area, tradition, philosophy, and school of thought has developed its own methods for practicing meditation — sometimes very different from one another. While this variety allows each of us to find a method aligned with our personality (or even create our own), it can also lead to confusion and overwhelm.

"Simple" Meditations

Among the countless meditation techniques, the ones that seem most suitable for beginners, in my opinion, involve the use of mantras. These are particularly helpful because they engage multiple senses (especially when supported by the use of mala beads for meditation) and focus our easily-distracted attention system.

If it’s any comfort, it took me seven years to find my true way to meditate, to reach a real meditative state for the first time. Over the years, I have occasionally changed techniques depending on the moment.

"There are two mistakes in practice: not to begin and not to go all the way."
— Buddha

So, do not get discouraged. Fuel your curiosity and desire, and cultivate patience and perseverance. There is no one who cannot find their way to meditate.

Meditation for Mental Calm and Serenity

"Meditation is one of the greatest arts of life, perhaps the greatest, and it cannot be learned from anyone — that is its beauty. There is no technique and therefore no authority. When you learn about yourself, when you observe yourself — the way you walk, how you eat, what you say, the chatter, the hatred, the jealousy — being aware of everything within you, without judgment, this is part of meditation."
— Jiddu Krishnamurti

While Master Krishnamurti speaks a profound truth, it is equally true that we often need someone to guide us to find "our meditation."

As mentioned earlier, meditation techniques are numerous and diverse. Yet, the ultimate goal remains the same across traditions: calming the fluctuations of the mind (yogas chitta vritti nirodha), a key principle in both yoga and Buddhist practices.

Given the diversity of methods, while everyone can find a style that suits them, it is common to feel overwhelmed by the sheer variety available.

Meditation Techniques for Beginners

Samatha Meditation

Samatha means "tranquility." This Buddhist practice focuses on developing calm, clarity, and equanimity to achieve inner peace. Rooted in the Thai Buddhist tradition and introduced to the West by Nai Boonman in 1962, the early stages of Samatha meditation are secular and open to everyone.

This is the classic meditation we often picture: sitting cross-legged, with or without a cushion depending on hip flexibility, straight back, relaxed shoulders, and focused breath — without trying to alter it.
It is a simple yet profound technique that has become a standard (similar to Zazen meditation).
The focus here is on observing the breath and the present moment:

"Recognize the thoughts that arise in your mind without getting involved. Observe them and then let them go; return to focusing on your breath."

It seems simple. It seems...

Vipassana Meditation

Vipassana is one of the oldest and most widespread meditation techniques. Many neuropsychological studies have confirmed its benefits.
Originating in the 6th century BCE, Vipassana means "insight" — a deep awareness of what is happening, exactly as it is.

The goal is to see things deeply and clearly, to realize the true nature of oneself, based on breathing awareness.

Vipassana follows three main phases:

1. Sila – "Morality": practicing ethical conduct and renouncing worldly desires.

2. Anapanasati – "Awareness of breath": sensing the sensations caused by breathing without judgment or control.

3. Vitarka: sustaining focused attention on the breathing process without deep analytical thought, culminating in mental stillness.

While gradual and profound, Vipassana may not be the easiest entry point for complete beginners. It requires preparation — but it is a powerful path for those willing to persevere.

Mindfulness Meditation

Mindfulness meditation is a relatively recent development, particularly in the West.
It can be considered a branch of Vipassana, adapted around the 1970s to make Buddhist concepts more accessible to Westerners.

Mindfulness rests on three main principles:

• Observing and not judging

• Living in the here and now

• Practicing emotional transparency

It teaches us to observe our actions, emotions, and thoughts without judgment — recognizing what is happening within us and choosing to respond consciously.

If I may be a little irreverent, I would compare mindfulness to sushi restaurants in Italy: traditional Japanese cuisine would initially seem too foreign, so it was slightly adapted for Italian tastes. Once familiar, we can then appreciate true Japanese cuisine fully. The same progression can happen with mindfulness and deeper meditation techniques.