Meditation
What is meditation?
Meditation is a self-help technique that heightens mental awareness, promotes inner peace and produces mental, physical and spiritual benefits. Although it is often associated with spiritual and religious practices, it is also used for its accompanying health benefits. It can be practiced alone or in tandem with other practices such as tai chi or yoga. Once meditation techniques are learned, the meditator can practice on their own to promote relaxation and to treat a number of problems such as anxiety, pain, depression, stress and insomnia.
What is the history of meditation?
Meditation has been practiced for thousands of years by all of the world’s major religions. It is commonly associated with Eastern religions such as Buddhism and Hinduism as a way to reach spiritual bliss, but it is also common in the West in the form of prayer and contemplation. Today, more people are using meditation for its health benefits and as a tool for cultivating relaxation.
How does meditation work?
Meditation techniques involve emptying the mind of thoughts and judgments and withdrawing from the outside world to relax deeply and strengthen mental functioning.
The meditative state is characterized by a slow heart rate, lower blood pressure and muscle relaxation. People who meditate regularly can learn to switch into this state when faced with stressful situations, helping them manage stress and anxiety in a healthy way.
Many studies have also shown that the cortex, or the “thinking” part of the brain, is stimulated during meditation, thus increasing awareness.
How do I meditate? Are there different kinds of meditation?
There are a number of different meditation techniques. Depending on personal preference and the goals of the mediator, different approaches may suit different individuals.
Analytical meditation
The meditator focuses solely on an object and tries to understand its deeper meaning.
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Breath meditation
The meditator focuses on the rhythm of each inhalation and exhalation of their lungs, and the rising and falling of their chest.
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Mindfulness meditation
Based on Buddhism, mindfulness meditation relies on the concept of focusing on the present moment without judgment or reaction.
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Transcendental meditation (TM)
Based in the Hindu tradition, TM teaches the meditator to focus on a Mantra, which is a word or phrase that is repeated over and over, to get rid of distracting thoughts.
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Visualization
The meditator focuses on a specific, desirable place or image, accompanied by a positive affirmation.
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Walking meditation (kinhin)
The meditator concentrates on the movements of walking, specifically focusing on the soles of the feet while standing and walking. It is more important to be aware of ones surroundings then during sitting meditation because of physical consequences.
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What conditions can be helped with meditation?
Meditation is useful for treating anxiety and stress, asthma, and high blood pressure. It is also helpful as a preventative measure as it promotes relaxation, which is an important aspect in general well being.
Sources
1 Encyclopedia of Healing Therapies by Anne Woodham and Dr. David Peters. Dorling Kindersley, 1997.
Mayo Clinic Book of Alternative Medicine. Time, Inc.
Encyclopedia of Healing Therapies by Anne Woodham and Dr. David Peters.
Alternative Healing: The Complete A-Z Guide to more than 150 Alternative Therapies by Mark Kastner, L.Ac., Dipl.Ac., and Hugh Burroughs. Henry Holt and Company: 1996.
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