1. Meditation

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

3. 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)

4. 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

5. 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

6. 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

7. 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

8. 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

9. 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

10. 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

11. 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

12. 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!

13. 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

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

15. Meditation