(also referred to as...)
Mantra Meditation, Mindfulness Meditation, Spiritual Meditation, Transcendental Meditation, TM
Introduction
Meditation comes in many forms and its benefits can be realized on a physical, psychological, and emotional level. This relaxation technique allows you to reconnect with yourself and explore aspects of your identity you may not always engage with. Above all, meditation is a highly rewarding experience.
Meditation does not have to be religious or spiritual in nature, as is the case with spiritual meditation, but can be something as simple as focusing on a word or phrase, such as "I am at peace", or "calm", or "relax", or warm. This approach is known as transcendental meditation (TM) or mantra meditation. Some people also choose to visualize on a significant person, place, or event in their life. Others simply focus on their breath, referred to as mindfulness meditation.
Meditation is most successful when practiced regularly. Consider starting or ending your day in this manner and you will find yourself in a more consistently peaceful state of mind. Further, the world around you might even begin to positively change as well.
The Relaxation Response
The relaxation response is a physical state highly conducive to healing and is the exact opposite of the stress response, which overworks your body and strains its resources. By slowing yourself down, relaxing your mind, and engaging in visualization techniques, you enter the state of relaxation response where highly effective healing can take place.
During this time, your breathing rate slows and your blood pressure drops. Your muscles relax and you brain waves change from the faster beta waves to the slower alpha, delta, and theta waves that accompany this relaxed state. When your meditation is complete, you will find yourself with more energy and vitality and you can use this approach to more effectively meet the daily demands of life.
Complementary Practices
Yoga is often performed prior to meditation as a pathway towards calming, slowing down the mind, and preparing yourself for a meditative state.
Ailments / Situations Where Used
Meditation can be used to relax both body and mind when in an anxious or nervous state. It is an excellent means of stress relief and has also proven helpful when dealing with high blood pressure.
Meditation also proves useful when dealing with a terminal illness. It may help you find peace both within yourself and with others. Other benefits will be realized according to your unique situation and approach.
Typical Session(s)
There are countless approaches to meditation. Some focus on visualization while others focus on breathing techniques. Some are guided while others are free forming. In any case, the resulting experience should be rewarding on a number of levels. You will most likely feel refreshed and energized after a meditation...or you may simply choose to drift off into a restful, healing sleep.
For Starters...
In its most simplest form, you can perform a meditation by first finding a quiet place where you will not be disturbed for ten to twenty minutes.
Start by closing your eyes and sit in a comfortable, upright position. Your head, neck, and spine should be straight, but not rigid. Your clothes should be loose and comfortable. Do not lie down -- sleeping is quite different from meditating.
Now concentrate on your breath and work from a more shallow breathing state to breathing more deeply and fully with your diaphragm. Your belly should become more loose and relaxed. Notice how each breath fills your body and how you become more relaxed and calm with each exhalation. Above all, focus on your breath and let other thoughts drift by -- you can always return to them later. This becomes easier as the meditation progresses.
Continue this journey of exploring your breath for a minimum of ten minutes (do not keep track), or as long as you like.
As your meditation progresses, you may find that your upper body drops towards the ground. Do not resist this motion, but embrace it as part of your experience.
Welcome to mediation.
Ailment / Situation Listing
See also
Yoga
