Meditation

Chapter Overview Understanding what meditation is and the different types Learning about the benefits of meditation Learning how to effectively meditate

What Is Meditation? Mental exercise that affects body processes Has physical and psychological benefits Tradition is grounded in Eastern cultures Maharishi Mahesh Yogi was a major influence as he developed a worldwide organization to teach transcendental meditation (TM)

What Is Meditation? (cont.) Meditation requires an object of focus The object of focus could be a word (mantra), your breathing, or a geometric shape such as a mandala

Focus of Meditation Mandala: geometric figure used as the object of focus Nadam: imagined sounds used as the object of focus Mantra: a word used as the object of focus Koan: unanswerable, illogical riddle used as the object of focus

Focus of Meditation (cont.) Pranayama: a Hindu practice that involves breathing as the object of focus Anapanasati: a Zen practice that involves counting breaths as the object of focus Jewish meditation: repetitive prayer is used as the object of focus

Approaches to Meditation One of two approaches is used regardless of the type of meditation selected: Opening up of the attention Requires nonjudgmental attitude Allows external/internal stimuli to come in All stimuli are absorbed Focusing of the attention Object of focus is either repetitive or unchanging

Benefits of Meditation Research shows physiological and psychological benefits Physiological benefits Reduced respiration Reduced resting heart rate Reduced muscle tension Reduced galvanic skin response Increased alpha brain waves These changes are termed a relaxation or trophotropic response

Benefits of Meditation (cont.) Psychological benefits Reduction of anxiety Greater self-actualization Increased positive feelings after encountering a stressor Improved sleep Reduction in eating disorders

How to Meditate Find a quiet environment Use a chair instead of lying down Relax muscles as best as you can Close your eyes Repeat “one” during inhale and “two” during exhale

How to Meditate (cont.) Breathe regularly Continue for 20 minutes Repeat twice a day When finished, open eyes gradually and readjust to normal conditions slowly

Other Meditation Suggestions Best to meditate immediately upon rising and right before dinner Try to avoid caffeine, cigarettes, and other stimulants before meditating Do not use an alarm clock to signal to you when your session is over Don’t rush through your meditation session – relax and enjoy it!

Did You Know? Once you have become experienced in your meditation practices, you will have the ability to meditate almost anywhere The author of your text states that he can meditate in the passenger seat of a car, on an airplane, in his office, or under a tree on a golf course

Making Time for Meditation Meditation is effective, but it must be practiced Those who say they cannot find the time need meditation the most

Meditation