Introduction 

The term ‘meditation’ is derived from the Latin word ‘meditatio’, which means ‘to think’ or ‘to reflect’. During meditation, the mind remains alert and clear, but at the same time calm and relaxed.

The practice of meditation has a long history spanning thousands of years. Its origins date back to the early civilisations of Asia. In India, the earliest references to meditation can be found in the Vedic scriptures, which date back to around 1500 BC. They describe the practice as a means of exploring the self and achieving spiritual enlightenment.

In Buddhism, which emerged in the 5th century BC, meditation became a central component of the teachings. Similar practices can be found in the Daoist philosophy of China and the meditative traditions of Zen. Christianity, Islam and Judaism also have forms of silent contemplation and prayer that contain meditative elements.

Modernity has secularised meditation and reinterpreted it for the West. Today it is also a tool for stress management, mental health and personal development.

What is meditation and where does it come from?

Meditation is a practice in which our mind is trained to promote mindfulness, concentration or another desired mental or emotional quality. Methods vary, but the goal is often to find inner peace and clear the mind.

Its origins lie in religious and spiritual traditions such as Hinduism, Buddhism and Taoism. Meditation has also been adopted in Western cultures and adapted to modern needs, for example through mindfulness training or therapeutic approaches.

Areas of application for meditation

Today, meditation is a versatile tool that can be used in various areas of life:

Stress management and mental health: meditation has been shown to reduce stress and help manage anxiety and depression.

Physical health: Studies show that meditation has positive effects on the immune system and cardiovascular health.

Mindfulness in everyday life: Regular meditation promotes awareness of the moment and improves quality of life.

Spiritual development: For many, meditation remains a means of gaining deeper insights and spiritual experiences.

Meditation in high-performance sport 

Meditation has also found its place in high-performance sport. Top athletes such as Novak Djokovic, LeBron James and Simone Biles integrate meditative techniques into their everyday lives.

The benefits are obvious: meditation helps to increase concentration, reduce stress and promote regeneration. Sports psychologists confirm that the practice helps athletes to overcome mental blocks and stay focussed during competition. Studies have shown that mindfulness training improves reaction time and increases regenerative capacity after intense exertion.

The exact number of competitive athletes who meditate regularly varies greatly depending on the study and sport. However, according to various sources, between 15% and 30% of athletes regularly practise mindfulness or meditation techniques, particularly in high-performance sport. Meditation is primarily used to reduce stress, improve concentration and achieve greater mental resilience.

One prominent example is the use of mindfulness and meditation in the field of mental training, which is increasingly becoming part of professional sports programmes. Techniques such as mindfulness-based stress reduction (MBSR) or breathing meditation are used specifically to strengthen the focus and resilience of athletes. 

The benefits of meditation – explained with studies

Stress reduction:

Meditation lowers cortisol levels, a hormone that is elevated in chronic stress. A study by Harvard Medical School (2018) showed that just eight weeks of mindfulness training significantly reduces the activity of the amygdala, the stress centre in the brain.

Improved concentration:

According to a study by the University of California (2010), meditation improves the ability to maintain focus as it strengthens the prefrontal cortex, which is responsible for attention and decision-making.

Emotional stability:

Meditation helps regulate emotional responses. A study by Johns Hopkins University (2014) found that regular meditation can alleviate symptoms of anxiety and depression as effectively as medication.

Sleep quality:

People who meditate sleep more deeply and restfully. A study by the University of Southern California (2015) showed that meditation can increase the duration of deep sleep by up to 20 %.

Physical health:

Long-term meditation has been shown to reduce blood pressure and strengthen the immune system. The American Heart Association (2019) even recommends meditation as a complementary therapy for patients with high blood pressure.

What types of meditation are there?

Meditation is diverse. Here are the most important forms:

Mindfulness meditation (mindfulness): Focus on the present moment and the breath.

Transcendental meditation (TM): A mantra is repeated to calm the mind.

Guided meditation: A guide leads you through the practice, often supported by audio or apps.

Vipassana: A traditional Buddhist technique that promotes self-awareness and insight.

Zen meditation: A sitting meditation originating from the Zen tradition.

Loving-kindness meditation (metta): Focusing on compassion and love for yourself and others.

My personal experience with meditation

In recent years, I have repeatedly struggled with sleep problems. Nights in which I lay awake for hours were not uncommon. But since I have integrated meditation into my everyday life, a lot has changed – especially my ability to fall asleep better.

Meditation has become much more than just a stress management technique for me. It has positively influenced my everyday life in many ways. I feel fitter, more energised and more balanced. This inner balance is not only reflected in my mood – which has improved significantly – but also in my sporting performance. When I train, I notice that I am more focussed and can build a stronger connection with my body.

My favourite methods

I particularly enjoy working with breathing exercises, especially long, conscious exhalation, which helps me to reduce stress and clear my head. Guided meditation is also a big part of my practice. It’s good to hear the voice of an experienced coach and let them guide you through the meditation.

Training as meditation

Interestingly, I have found that my training also acts as a form of meditation for me. When I exercise, I concentrate fully on the exercise in question, on the mind-muscle connection, and am completely in the moment. It’s as if my mind sinks into a meditative state – without me consciously meditating.

Sample meditation: a simple exercise to get you started

Here is a simple meditation that only takes five minutes:

Preparation: sit in a quiet place where you won’t be disturbed. Sit comfortably, either on a chair or on the floor.

Breathing: Close your eyes and focus your attention on your breath. Breathe in deeply through your nose and slowly out through your mouth.

Focus: Feel the air flowing in and out of your body. If your thoughts wander, gently bring your attention back to your breath.

Duration: Do this for 5 minutes. Set a timer so that you can concentrate fully on the exercise.

Conclusion: Why meditation is worth a try

Meditation is far more than just a method of relaxation. It offers numerous physical, mental and emotional benefits that have been scientifically proven. Whether you want to reduce stress, increase your concentration or simply find more balance in your life, meditation is a powerful tool that is available to everyone. Try it out and experience for yourself how this simple practice can enrich your life.