What were the key events organised in Sri Lanka for World Meditation Day, and how did they involve the community?

On the 6th of December 2024, the UN General Assembly voted to proclaim the 21st of December to be World Meditation Day. The objective of the declaration was to promote meditation as a means to achieve the best level of well-being and called on nations to propagate meditation practices among their communities and for the UN to facilitate these activities.

As a response to this call, the world’s very first academic activity to celebrate World Meditation Day was organized by a team at The Centre for Meditation Research (CMR), Faculty of Medicine University of Colombo. It was a 4-hour Virtual Global Symposium organised in collaboration with the Sri Lankan UNESCO Office and featured lectures and discussions led by experts with a guided meditation session. It was a vibrant demonstration of the country’s commitment to promote meditation as a means to improve mental well-being and quality of life. It also showed how meditation transcends cultural boundaries, promoting both individual well-being and collective harmony, and supports the achievement of several of the UN’s Sustainable Development Goals.

Notable speakers from Bhutan, India, Myanmar, Thailand, and the USA participated in the programme, including venerated monks from Australia, UK, and Sri Lanka. They enriched the program by sharing insights and leading sessions. Personal experiences with meditation practice (Bhante Shravasti Dhammika, Advisor, Buddha Dhamma Mandala Society, Australia), its integration with traditional medicine (Dr Karma Tenzin, Associate Professor from Bhutan), its use in advanced medical research (Prof Aurobinda Routray from the Indian Institute of Technology (IIT), Kharagpur, India), its intersections with art and education (Dr Moe Thida Kyaw on Myanmar, Asst Prof Tanatchaporn Kittikong from Thailand), practical approaches to incorporating meditation into daily life (Malaysian practitioner Chee Bock Chwee) and health benefits through meditation (Dr Iresha Goonesinghe, a Cardiologist from California, USA) were among the topics discussed at the symposium. Moreover, the symposium incorporated traditional Buddhist elements, reflecting the nation’s rich cultural heritage. This integration of Buddhist teachings emphasized mindfulness and inner peace, aligning with the essence of meditation.

The Guided meditation session was led by Ven. Panadure Chandrathana Thera, of Nissarana Vanaya, Forest Monastery in Sri Lanka.

The online digital platform enabled the Sri Lankan World Meditation Day to reach wider international and national audiences which in turn created an opportunity to spread the message of UN meditation resolution around the world. About 150 participants from several countries logged in to listen to the presentations: Australia, Bhutan, Canada, the UK, USA, India, Malaysia, Thailand, and Sri Lanka reflecting its international flavour.    

By involving diverse groups, the event promoted a global interest in the topic and was aligned with the objectives of the UN declaration. 

At the end of the programme, participants expressed positive feedback, appreciating the enriching experience and increased awareness of meditation’s benefits. The events underscored meditation’s importance in addressing modern challenges and promoting a harmonious society.

Sri Lanka with its long heritage of meditation is ideally placed to lead the spread of this traditional knowledge to the world. It has the resources and the capacity to be world leaders using meditation to foster a healthier, more harmonious society. Sri Lanka’s Celebration of World Meditation Day

QUESTIONS

How does meditation contribute to mental health and emotional well-being? Can you explain the physiological benefits of meditation, such as its impact on stress and blood pressure?

Meditation has emerged as a powerful tool for nurturing mental health and emotional resilience in today’s fast-paced world. Rooted in centuries-old traditions and backed by modern science, this ancient practice offers profound benefits for individuals seeking inner peace and balance. Physiologically, it activates the parasympathetic nervous system, lowering cortisol levels, reducing blood pressure, and promoting cardiovascular health.

One of its most notable impacts is stress reduction. When meditating, the body enters a state of deep relaxation. This lowers cortisol, the stress hormone, which is linked to numerous health problems, including anxiety, sleep disorders, and weakened immunity. By decreasing stress levels, meditation helps to restore balance in the body’s nervous system, reducing the harmful effects of chronic stress.

Meditation also plays a significant role in regulating blood pressure. Scientific studies reveal that mindfulness and transcendental meditation can lower systolic and diastolic blood pressure. This happens as meditation encourages relaxation, dilates blood vessels, and reduces the workload on the heart. Regular practice has been shown to improve heart rate variability and support cardiovascular health, reducing the risk of hypertension and heart disease

Regular practice not only alleviates feelings of anxiety and depression but also fosters greater emotional stability and resilience. This is achieved by enhancing the brain's ability to regulate emotions, resulting in improved focus, mental clarity, and decision-making abilities.

How does practising meditation regularly improve focus and productivity? What role does meditation play in cultivating resilience and managing life’s challenges?

Scientific studies have shown that meditation enhances the brain's ability to filter distractions and sustain attention. This is achieved through increased activity in the prefrontal cortex, the area of the brain responsible for decision-making, problem-solving, and concentration. Practices like mindfulness meditation improve cognitive flexibility, helping individuals adapt to changing demands with clarity and calmness.

Moreover, meditation promotes mental clarity by reducing mental clutter and overthinking. This allows for better prioritization of tasks, leading to more effective time management and decision-making. Meditation also alleviates stress, ensuring that productivity is not compromised by emotional or physical fatigue.

Regular practice improves focus and enhances cognitive functions, such as memory and problem-solving, which are crucial for personal and professional success. Additionally, meditation fosters resilience, helping individuals manage adversity with emotional stability and adaptability.

Meditation builds resilience by enhancing emotional regulation and reducing the intensity of negative emotions. By promoting mindfulness—the ability to remain present without judgment—meditation allows individuals to process difficulties constructively, preventing them from becoming overwhelmed. Moreover, regular meditation practice strengthens the mind’s capacity to adapt to change. It helps individuals develop a positive outlook, empowering them to face setbacks with renewed energy and determination. Physiologically, meditation reduces stress hormones like cortisol, mitigating the physical impact of challenges and promoting better overall health.

Are there specific meditation techniques particularly effective for beginners? How can meditation foster greater compassion and empathy in individuals and communities?

Starting a meditation practice can be daunting, but some techniques are particularly effective for beginners, offering simplicity and accessibility.

1.             Mindfulness Meditation:
This involves focusing on the present moment, often by paying attention to the breath. Beginners can sit comfortably, close their eyes, and observe each inhale and exhale. If the mind wanders, gently return focus to the breath without judgment.
2.             Body Scan Meditation:
This technique encourages relaxation by mentally scanning the body for tension. Starting from the toes and moving upward, individuals consciously release tension in each area.
3.             Guided Meditation:
Ideal for beginners, guided meditations involve listening to an instructor or recording that leads participants through the process. These can focus on themes such as relaxation, gratitude, or self-compassion.
4.             Loving-Kindness Meditation (Metta):
This practice involves silently repeating phrases of goodwill for oneself and others, such as “May all beings be happy, may all beings be healthy.” It fosters compassion and positive emotions.
5.             Mantra Meditation:
Repeating a word or phrase, such as “peace” or “om,” helps quiet the mind and deepen focus. Beginners find this particularly grounding.

Beyond personal benefits, meditation encourages compassion and empathy. Practices like loving-kindness meditation (Metta) nurture positive connections, reducing hostility and fostering a sense of community.

What are the long-term benefits of meditation for spiritual growth and self-awareness? ow does mindfulness meditation help in addressing common modern-day problems like anxiety and burnout?

Over time, meditation deepens self-awareness and spiritual growth. It helps individuals connect with their inner selves, fostering a sense of purpose and transcendence. Mindfulness meditation, in particular, addresses modern-day issues such as anxiety and burnout by grounding individuals in the present and promoting work-life balance.

What is the role of meditation in enhancing creativity and problem-solving skills? Can meditation improve relationships, both personal and professional, by promoting better communication and understanding?

Meditation also plays a pivotal role in enhancing creativity and problem-solving skills by encouraging clarity of thought and divergent thinking. On a relational level, it strengthens communication and understanding, improving both personal and professional relationships.

Those in the Centre for Meditation Research (CMR) who contributed to this response.
 
Prof Dilshani Dissanayake, Director of CMR
Sanduni Kanchana PhD student
Lakdinu Samaranayake, Demonstrator CMR
Emeritus Professor Saroj Jayasinghe
Prof Vajira Dissanayake Dean Faculty of Medicine