1. © 2011 McGraw-Hill Higher Education. All rights reserved. Meditation Chapter 9

2. Chapter Overview Understanding what meditation is and the different types Understanding what meditation is and the different types Learning about the benefits of meditation Learning about the benefits of meditation Learning how to effectively meditate Learning how to effectively meditate © 2011 McGraw-Hill Higher Education. All rights reserved.

3. What Is Meditation? Mental exercise that affects body processes Mental exercise that affects body processes Has physical and psychological benefits Has physical and psychological benefits Tradition is grounded in Eastern cultures Tradition is grounded in Eastern cultures Maharishi Mahesh Yogi was a major influence as he developed a worldwide organization to teach transcendental meditation (TM) Maharishi Mahesh Yogi was a major influence as he developed a worldwide organization to teach transcendental meditation (TM) © 2011 McGraw-Hill Higher Education. All rights reserved.

4. What Is Meditation? (cont.) Meditation requires an object of focus 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 The object of focus could be a word (mantra), your breathing, or a geometric shape such as a mandala © 2011 McGraw-Hill Higher Education. All rights reserved.

5. Focus of Meditation 1.Mandala: geometric figure used as the object of focus 2.Nadam: imagined sounds used as the object of focus 3.Mantra: a word used as the object of focus 4.Koan: unanswerable, illogical riddle used as the object of focus © 2011 McGraw-Hill Higher Education. All rights reserved.

6. Focus of Meditation (cont.) 5.Pranayama: a Hindu practice that involves breathing as the object of focus 6.Anapanasati: a Zen practice that involves counting breaths as the object of focus 7.Jewish meditation: repetitive prayer is used as the object of focus © 2011 McGraw-Hill Higher Education. All rights reserved.

7. Approaches to Meditation 1.Opening up of the attention  Requires nonjudgmental attitude  Allows external/internal stimuli to come in  All stimuli are absorbed 2.Focusing of the attention  Object of focus is either repetitive or unchanging One of two approaches is used regardless of the type of meditation selected: © 2011 McGraw-Hill Higher Education. All rights reserved.

8. Benefits of Meditation Research shows physiological and psychological benefits Research shows physiological and psychological benefits Physiological 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 © 2011 McGraw-Hill Higher Education. All rights reserved.

9. Benefits of Meditation (cont.) Psychological benefits Psychological benefits –Reduction of anxiety –Greater self-actualization –Increased positive feelings after encountering a stressor –Improved sleep –Reduction in eating disorders © 2011 McGraw-Hill Higher Education. All rights reserved.

10. How to Meditate 1.Find a quiet environment 2.Use a chair instead of lying down 3.Relax muscles as best as you can 4.Close your eyes 5.Repeat “one” during inhale and “two” during exhale © 2011 McGraw-Hill Higher Education. All rights reserved.

11. How to Meditate (cont.) 6.Breathe regularly 7.Continue for 20 minutes 8.Repeat twice a day 9.When finished, open eyes gradually and readjust to normal conditions slowly © 2011 McGraw-Hill Higher Education. All rights reserved.

12. Other Meditation Suggestions Best to meditate immediately upon rising and right before dinner Best to meditate immediately upon rising and right before dinner Try to avoid caffeine, cigarettes, and other stimulants before meditating 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 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! Don’t rush through your meditation session – relax and enjoy it! © 2011 McGraw-Hill Higher Education. All rights reserved.

13. Did You Know? Once you have become experienced in your meditation practices, you will have the ability to meditate almost anywhere Once you have become experienced in your meditation practices, you will have the ability to meditate almost anywhere Meditate in the passenger seat of a car, on an airplane, in your office, or under a tree on a golf course-! Meditate in the passenger seat of a car, on an airplane, in your office, or under a tree on a golf course-! © 2011 McGraw-Hill Higher Education. All rights reserved.

14. Making Time for Meditation Meditation is effective, but it must be practiced Meditation is effective, but it must be practiced Those who say they cannot find the time need meditation the most Those who say they cannot find the time need meditation the most © 2011 McGraw-Hill Higher Education. All rights reserved.

15. Meditation Chapter 9