Meditation is a mental exercise. It is a means to retreat from your daily routine in your own space of silence and peace. Meditation should not be seen as a religious practice or the latest fad. By practicing meditation regularly, you are in more control of your emotions, your energy levels increase, and your perspective on life can change (for better) because of the relaxation. Meditation is hard and it cannot be perfected. The key is being quiet in your mind. Below are a few simple things to do in order to meditate correctly.
Position: Sit down. Find a comfortable spot anywhere in your home or anywhere else where you can spend a few minutes without being disturbed. It is important to sit with your back straight. Following any special wrist or feet position is not a rule as any unusual body position can cause pain and hence distractions. Sit comfortably. Accessories such as incense, candles, or cushions can be added to the environment but remember meditation is what you're aiming for, rest are all superficial additives, which you will not think about or feel while you're in 'breathing'.
Breath:Breathing is what keeps us alive. We never think about it and we never really give nature the credit it deserves for making breathing so simple an effortless. While meditating feel your breathing. Feel the air moving up your nostrils as you inhale and feel is exhaling. You will notice a slight pause after exhaling and before inhaling. Do not experiment with your breathing rate; keep it as normal and natural as possible. This is the only activity or task that you do in meditation - breathe. As you focus on your breathing, you will realize that this effortless and natural process gives you the oxygen your heart, your brain and the rest of your body needs to function properly.
Get lost in the dark space. Close your eyes when you meditate. Do not allow any thoughts to wander in your mind and only focus on breathing. During all this, what is that you see? You may forget to notice what you see, which is perfectly normal. If however you notice the dark space inside your eyes, use that to let yourself lose. In doing so, you do run the risk of letting your imagination run and hence think – but remember thoughts are to be ignored. So do not be too imaginative, like do not imagine yourself flying in that space, but allow yourself to look deep into space. The deep darkness and the spotless fluency in you can bring peace to you with its silence.
Don’t be hard on yourself. Meditation is not easy. It cannot be perfected, so do not expect yourself to be perfect at it. By being imperfect I mean, that when you meditate you will get random thoughts, maybe even ideas. You will not notice when you strayed and started thinking about something. At this time you will let your judgmental side kick in and right yourself off as being incapable of meditating. That is not right. Everybody can (and should) meditate. The key here is not to judge as it is only natural to drift. When you notice yourself getting any thoughts, do not try to fight them, simply move the thoughts aside and get back to your breathing. Evan a regular practitioner's mind can go adrift every time she meditates, but she would know better than to judge herself.
Set an alarm: You can decide how much time you want to meditate. Usually 20 minutes a day is a good practice. When you sit down to meditate without a timer, you run the risk of thinking about the time and being tempted to peek at the watch sometime during meditation. When meditating its easy to lose track of time. Only after 1 or 2 minutes, one can feel that a lot of time has passed and perhaps one must check the time. All these thoughts are unnecessary distractions that you must make sure do not exist at all. The solution to this is to use a timer. Set the timer for as many minutes as you plan to meditate. If you set the timer at 10 minutes, you will not worry about exceeding the time limit, in case you have errands to run. Remember, your only activity is to sit down and breathe without thinking about anything. Therefore, to make sure that you prevent such distraction setting a timer is a good option.
Meditate when you can. (1) Traveling in a bus; (2) Waiting in a queue; (3) Waiting for someone to show up; (4) Taking a break from work.Meditation, not necessarily, should only be done in the serene Himalayas, or in a quiet candlelit room. You can meditate wherever & whenever. Moreover, meditation can be done for just 1 or 2 minutes. All you need to do is, give yourself a moment, and just breathe. In just one minute you can feel relaxed and at ease. Repeat this couple of times a day, whenever you can and whenever you feel like it. Meditation is like your own personal retreat from the world around you, to a world of peace and quiet.
Best time to Meditate. There is no 'only best time' to meditate. Meditation should be done only when you feel that it is a good time to do so. Some like doing it in the morning, while others in the evening or even late at night. Moreover, it's not mandatory to meditate at the same time everyday, as long as you spend some time everyday with yourself in deep meditation.Meditation is a skill. It requires regular practice. The study of Meditation is a science while practicing it is an art. Meditation takes away your stress. Meditation allows you to take some timeout from your daily routine of work and people, and provide your brain some time to rest. So, if you're suffering from anxiety, hypertension, excessive stress, emotional troubles, or you're simply overworked, Meditation can be a wonderful and simple way to help you by keeping your mind healthy.
Wednesday, April 8, 2009
An Introduction to the Benefits of Meditation
What Is Meditation?
The word ‘meditation’ conjures a variety of images in people’s minds, depending on their experiences, beliefs and prejudices. For some people the word stirs deeply spiritual ideas, whilst for others, images of calm tranquillity and deeper self understanding. For those new to the idea of meditation, it may be associated in their minds with purely religious practice, although this is certainly no longer the case. There are many benefits of meditation which have well established backing in the medical world, and there are many types of meditation to suit all individuals, regardless of religious beliefs, or even if they have no religious belief at all.
Much of the practice of meditation can be traced through the traditions of yoga, which were brought to the West from India, and so there are deep roots within Hindu, Buddhist, Sikh and other Eastern traditions, but in fact the practice of meditation predates this introduction from India, and the concept flourished in the world of martial arts, where focus, concentration and the health benefits were long recognised an essential part of the training.
The idea of using meditation to relax the muscles and calm the mind has long been used in counselling procedures, and with an increase in the amount of stress and chaos of our modern daily lives, these techniques have been shown to have a dramatic effect. Those who work in psychotherapy see people every day who are suffering from the stress of work, family, finance or other concerns, and consider meditation in one form or another to be an integral and essential part of not only the healing process, but in providing a way of dealing with the continuing life after the counselling is over.
Meditation has many forms, and the purposes of meditation and the benefits depend upon the type of meditation performed. The medical world, in particular those who work in both psychology and physiology agree that the practice of meditation actually has a measureable effect on the brainwaves, and that we enter a state of consciousness which is distinct from our normal everyday awareness. It is believed that this changed state of awareness not only has health benefits that are physical, such as cardiovascular health, but can lead to a deeper understanding of oneself.
Within this context of both physical and mental well-being, there are two main types of meditation, although each may take on different forms, and the benefits of meditation may vary depending upon the type practiced. One type, usually referred to as ‘mindfulness’ has the person focussing on keeping an open mind, and not focussing on any one particular thing. Instead, they try to shift focus so that no particular concentration on a problem, question, object or concern occurs, but instead the mind is repeatedly brought back, and encouraged to skim along the surface.
The other type is quite the opposite, and encourages the person to focus very deeply on one object or thought, to the absolute exclusion of anything else.Both of these types of meditation share the same general benefits, of taking the mind, or at least the conscious mind, away from the everyday troubles and concerns, and into a place that is calm. In so doing, the body responds by relaxing the muscles, and if performed for a reasonable length of time, and regularly, the long term health benefits for the body are very established and meditation should be considered as beneficial physically as it is for the mind.People often assume that in order to meditate it is necessary to sit on the ground, in a form of yoga position, but this is not the case. Certainly there are forms of meditation based in the yoga tradition that do encourage this method, but it is by no means the only form, and not always the most practical either. It is perfectly possible to practice meditation whilst walking, or doing some other repetitive task – even knitting!
The Benefits Of Meditation
The benefits of meditation are twofold – there are those for the mind, and there are also those benefits for the physical body. The two elements of a person are not, of course, separate and distinct. The healthier a person’s mind, then often the healthier they are physically. Often it is clear that those people who are healthy and live a good long life have a positive attitude, and a healthy mind, whereas it is also very obvious that people can think themselves ill, and become physically poor in health merely by dwelling on the idea, or on stressful or negative things.Our world, and our mind, are busy places, and sometimes it seems as though we have no time to stop and think.
If we don’t have time to stop and think, then clearly we cannot be doing much thinking! Think of it a little like running your bath – the tap is on, and the water is rising, and we manage very well. But eventually, unless we learn to turn the tap off or pull the plug occasionally, the bath will become full, and the water will simply begin flowing over. Meditation has been likened to the idea of turning off the tap, reducing the level of the water, and allowing room for fresh ideas or thoughts. In this way, one of the many benefits of meditation is considered to be the way in which it helps to open our minds to new ideas, to new levels of creativity. Not surprisingly, those who are highly creative people in one field or another, whether it be science or art, are often those who practice meditation. Because there are so many types of meditation, it is not always obvious that this is what is being done, but Both Einstein and Edison were firm practitioners of mediation, and no one can argue that their minds weren’t open to new ideas and positive creative thoughts!Aside from the clear psychological benefits, there are many physical ones too, and through developing an ability to quieten the mind and calm the body, the breathing slows down, the pulse slows, blood pressure reduces and the whole body relaxes.
It has been shown to improve blood flow, and for those with high blood pressure or recovering from heart problems or surgery, this has shown to be of huge benefit.Meditation has also been proven to reduce the risk of anxiety attacks, muscle tension and even improve conditions such as arthritis and certain allergies. During meditation the level of serotonin, a chemical produces naturally by the body, is increased. Serotonin is directly responsible for the way we feel, and so meditation can trigger a physical process that results in us feeling happier, less depressed or anxious, and in turn this can help those who suffer from headaches, insomnia, low esteem or low self confidence and negative behaviour such as anger. Many phobias have been decreased in severity or even cured through repeated meditation.Additionally, meditation has been demonstrated to have a positive impact on the immune system, by increasing the rate at which the cells in our body that combat infections are produced, including bacteria and even cancer. Ultimately it is quite clear that almost anyone can benefit from the health advantages that meditation can bring, and improved health and welfare is in turn likely to lead to a better quality of life, and a longer one.
Types Of Meditation
There are so many different forms of meditation that there is almost certainly one for everyone, regardless of spiritual, physical or environmental conditions or limits. Generally, after looking at the various types of meditation there will be one that seems to stand out more than the rest, and usually this is the best one to try, at least to begin with. The three main forms are known as insight, visualization and mantra, although each of these has many different forms too. The first type, insight meditation, encourages you to clear your mind of all thoughts, and to focus on something such as your breathing. By concentrating entirely on your breathing, you try to clear your mind of all thoughts, and this can help to create a sense of oneness, and of peace and clarity.The second method of meditation is visualization, and in this the person has a clear goal in mind – for example, to have a more peaceful life. During the meditation they would focus entirely on this goal, and visualize in their minds the goal coming true, creating a clear picture of what their life would be like if they achieved that goal, how they would see themselves. Often the best way of achieving something is to regularly visualize it being the case, and meditation of this type not only has all the benefits of other forms, but helps to create a greater chance of the goal being realized.The third type is the mantra, often the one most commonly imagined when the word meditation is used. Most often this involves the person making a repeated sound – the most well known being either ‘om’ or ‘ah, alah’. By making these chanting sounds, the mind is cleared of thoughts, and the sound or mantra becomes the only thing that is being focussed on or thought about. Not only this, but some sounds, such as ‘om’ create a deep resonance in the body, and help to stimulate it, generating a number of health benefits. Some mantras, such as the ‘ah, alah’ have deep spiritual meanings in some religious faiths too.Certainly it is quite clear that meditation helps us to achieve peace, a more open mind and consequently a mind more open to new ideas, and greater welfare physically, resulting in better health and a better quality of life. Clearly these benefits don’t occur overnight, and meditation is a practice that should be followed on a regular basis. Indeed, it is the regular use of meditation, and its anticipation, that generates a good deal of the benefits.Whether practicing alone, in your own home, whilst out walking , or as part of a group, you will be able to find one of the types of meditation which best suits you and how you feel about it, and you may even feel that some of the benefits of meditation suit your particular needs and that therefore one particular form is of greater benefit to you. No matter what your beliefs or circumstances, there will certainly be a form of meditation to suit you, and to provide greater peace, creativity and well being in your own life.
Do Meditation and Enjoy Life!
The word ‘meditation’ conjures a variety of images in people’s minds, depending on their experiences, beliefs and prejudices. For some people the word stirs deeply spiritual ideas, whilst for others, images of calm tranquillity and deeper self understanding. For those new to the idea of meditation, it may be associated in their minds with purely religious practice, although this is certainly no longer the case. There are many benefits of meditation which have well established backing in the medical world, and there are many types of meditation to suit all individuals, regardless of religious beliefs, or even if they have no religious belief at all.
Much of the practice of meditation can be traced through the traditions of yoga, which were brought to the West from India, and so there are deep roots within Hindu, Buddhist, Sikh and other Eastern traditions, but in fact the practice of meditation predates this introduction from India, and the concept flourished in the world of martial arts, where focus, concentration and the health benefits were long recognised an essential part of the training.
The idea of using meditation to relax the muscles and calm the mind has long been used in counselling procedures, and with an increase in the amount of stress and chaos of our modern daily lives, these techniques have been shown to have a dramatic effect. Those who work in psychotherapy see people every day who are suffering from the stress of work, family, finance or other concerns, and consider meditation in one form or another to be an integral and essential part of not only the healing process, but in providing a way of dealing with the continuing life after the counselling is over.
Meditation has many forms, and the purposes of meditation and the benefits depend upon the type of meditation performed. The medical world, in particular those who work in both psychology and physiology agree that the practice of meditation actually has a measureable effect on the brainwaves, and that we enter a state of consciousness which is distinct from our normal everyday awareness. It is believed that this changed state of awareness not only has health benefits that are physical, such as cardiovascular health, but can lead to a deeper understanding of oneself.
Within this context of both physical and mental well-being, there are two main types of meditation, although each may take on different forms, and the benefits of meditation may vary depending upon the type practiced. One type, usually referred to as ‘mindfulness’ has the person focussing on keeping an open mind, and not focussing on any one particular thing. Instead, they try to shift focus so that no particular concentration on a problem, question, object or concern occurs, but instead the mind is repeatedly brought back, and encouraged to skim along the surface.
The other type is quite the opposite, and encourages the person to focus very deeply on one object or thought, to the absolute exclusion of anything else.Both of these types of meditation share the same general benefits, of taking the mind, or at least the conscious mind, away from the everyday troubles and concerns, and into a place that is calm. In so doing, the body responds by relaxing the muscles, and if performed for a reasonable length of time, and regularly, the long term health benefits for the body are very established and meditation should be considered as beneficial physically as it is for the mind.People often assume that in order to meditate it is necessary to sit on the ground, in a form of yoga position, but this is not the case. Certainly there are forms of meditation based in the yoga tradition that do encourage this method, but it is by no means the only form, and not always the most practical either. It is perfectly possible to practice meditation whilst walking, or doing some other repetitive task – even knitting!
The Benefits Of Meditation
The benefits of meditation are twofold – there are those for the mind, and there are also those benefits for the physical body. The two elements of a person are not, of course, separate and distinct. The healthier a person’s mind, then often the healthier they are physically. Often it is clear that those people who are healthy and live a good long life have a positive attitude, and a healthy mind, whereas it is also very obvious that people can think themselves ill, and become physically poor in health merely by dwelling on the idea, or on stressful or negative things.Our world, and our mind, are busy places, and sometimes it seems as though we have no time to stop and think.
If we don’t have time to stop and think, then clearly we cannot be doing much thinking! Think of it a little like running your bath – the tap is on, and the water is rising, and we manage very well. But eventually, unless we learn to turn the tap off or pull the plug occasionally, the bath will become full, and the water will simply begin flowing over. Meditation has been likened to the idea of turning off the tap, reducing the level of the water, and allowing room for fresh ideas or thoughts. In this way, one of the many benefits of meditation is considered to be the way in which it helps to open our minds to new ideas, to new levels of creativity. Not surprisingly, those who are highly creative people in one field or another, whether it be science or art, are often those who practice meditation. Because there are so many types of meditation, it is not always obvious that this is what is being done, but Both Einstein and Edison were firm practitioners of mediation, and no one can argue that their minds weren’t open to new ideas and positive creative thoughts!Aside from the clear psychological benefits, there are many physical ones too, and through developing an ability to quieten the mind and calm the body, the breathing slows down, the pulse slows, blood pressure reduces and the whole body relaxes.
It has been shown to improve blood flow, and for those with high blood pressure or recovering from heart problems or surgery, this has shown to be of huge benefit.Meditation has also been proven to reduce the risk of anxiety attacks, muscle tension and even improve conditions such as arthritis and certain allergies. During meditation the level of serotonin, a chemical produces naturally by the body, is increased. Serotonin is directly responsible for the way we feel, and so meditation can trigger a physical process that results in us feeling happier, less depressed or anxious, and in turn this can help those who suffer from headaches, insomnia, low esteem or low self confidence and negative behaviour such as anger. Many phobias have been decreased in severity or even cured through repeated meditation.Additionally, meditation has been demonstrated to have a positive impact on the immune system, by increasing the rate at which the cells in our body that combat infections are produced, including bacteria and even cancer. Ultimately it is quite clear that almost anyone can benefit from the health advantages that meditation can bring, and improved health and welfare is in turn likely to lead to a better quality of life, and a longer one.
Types Of Meditation
There are so many different forms of meditation that there is almost certainly one for everyone, regardless of spiritual, physical or environmental conditions or limits. Generally, after looking at the various types of meditation there will be one that seems to stand out more than the rest, and usually this is the best one to try, at least to begin with. The three main forms are known as insight, visualization and mantra, although each of these has many different forms too. The first type, insight meditation, encourages you to clear your mind of all thoughts, and to focus on something such as your breathing. By concentrating entirely on your breathing, you try to clear your mind of all thoughts, and this can help to create a sense of oneness, and of peace and clarity.The second method of meditation is visualization, and in this the person has a clear goal in mind – for example, to have a more peaceful life. During the meditation they would focus entirely on this goal, and visualize in their minds the goal coming true, creating a clear picture of what their life would be like if they achieved that goal, how they would see themselves. Often the best way of achieving something is to regularly visualize it being the case, and meditation of this type not only has all the benefits of other forms, but helps to create a greater chance of the goal being realized.The third type is the mantra, often the one most commonly imagined when the word meditation is used. Most often this involves the person making a repeated sound – the most well known being either ‘om’ or ‘ah, alah’. By making these chanting sounds, the mind is cleared of thoughts, and the sound or mantra becomes the only thing that is being focussed on or thought about. Not only this, but some sounds, such as ‘om’ create a deep resonance in the body, and help to stimulate it, generating a number of health benefits. Some mantras, such as the ‘ah, alah’ have deep spiritual meanings in some religious faiths too.Certainly it is quite clear that meditation helps us to achieve peace, a more open mind and consequently a mind more open to new ideas, and greater welfare physically, resulting in better health and a better quality of life. Clearly these benefits don’t occur overnight, and meditation is a practice that should be followed on a regular basis. Indeed, it is the regular use of meditation, and its anticipation, that generates a good deal of the benefits.Whether practicing alone, in your own home, whilst out walking , or as part of a group, you will be able to find one of the types of meditation which best suits you and how you feel about it, and you may even feel that some of the benefits of meditation suit your particular needs and that therefore one particular form is of greater benefit to you. No matter what your beliefs or circumstances, there will certainly be a form of meditation to suit you, and to provide greater peace, creativity and well being in your own life.
Do Meditation and Enjoy Life!
How to Choose a Meditation Technique
Why is the Buddha smiling? Because it's finally happened: meditation is mainstream.
Of course, the true "Buddha mind" finds reason to smile from within and is said to be unfazed by such spacetime frivolities as cultural trends, but surely the "enlightened" among us, whoever they are, must be encouraged that meditative practices are being taken up in boardrooms of corporate America, taught at YMCAs, introduced to schoolchildren around the world and even advocated within the military.
Mindfulness, Zen, the Transcendental Meditation technique and many other practices have become household words. Hundreds of peer-reviewed scientific research studies have demonstrated the efficacy of meditation for improving health, preventing disease, accelerating personal growth and even reversal of aging.
But with so many different methods of meditation available, how does one choose a suitable, effective meditation technique for oneself or one's family? Here are some timesaving tips from a longtime meditator and 35-year meditation teacher to help you evaluate which meditation might be best for you.
Meditation techniques are not all the same!
The first step is to recognize that not all meditation techniques are the same. The various meditation practices engage the mind in different ways. Vipassna, also commonly (and perhaps loosely) known as mindfulness meditation, emphasizes dispassionate observation and, in its more philosophical form, the contemplation of impermanence, sometimes focusing on the interconnection between mind and body. Zen Buddhist practices are likely to use concentration, whether directed at one's breath or at trying to grasp a Zen koan. The Transcendental Meditation technique uses effortless attention to experience subtle states of thought and 'transcend' by use of a specialized mantra. Christian Centering Prayer uses a word of worship to stimulate receptiveness to God. And this is only a small sampling of the variety of practices commonly lumped together as ‘meditation.’
Different techniques have different aims, employ a variety of procedures and naturally produce different results. In determining which technique among this wide variety of practices might best suit your purposes, start by asking yourself what you want out of meditation, and how much time you're willing to give it. Some meditation programs emphasize regular or twice-daily practice over time to gain maximum benefit and evolve to higher stages of personal growth, while other practices are intended for an occasional inspirational boost or to chill when you're stressed.
Another question to ask yourself: do you want a meditation practice that comes with a religion, philosophy or way of life? Many practices, such as Buddhist and Taoist practices, are interwoven into a conceptual world view that's an intricate part of the practice—whether it's an approach that contemplates the cosmos and human mind as inseparable elements of a single order, or a world view that strives to get beyond all dogma and see the world as it truly is, it's still another mentally conceived world view. Other practices, such as the form of mindfulness meditation now popular in the West, or the Transcendental Meditation technique, are secular in nature and can be practiced without embracing any particular philosophy, religion or way of life.
Are you seeking to achieve inspiration and insights during the meditation experience? Meditations that fall into this category are contemplative techniques. They promise greater depth of understanding about the topic being contemplated and help the intellect fathom various avenues of thought. These types of meditations can be pleasant and emotionally uplifting, especially if there is no straining or mind control involved. Often these practices are performed with the guidance of a CD, instructor or derived from a book.
A scientific approach:
Are you looking for a certain health benefit, such as decreased anxiety or lower blood pressure? Though proponents of most meditation practices claim health benefits, frequently these claims of benefit cite scientific research that was actually conducted on other forms of meditation, and not on the practice being promoted. Yet research has clearly shown that not all meditations give the same results(1) If you're choosing a meditation for a specific health benefit, check the research being used and verify that a particular benefit was actually done on that specific meditation technique and not on some other practice. While you are looking into the research, be sure the study was peer-reviewed and published in a reputable scientific or academic journal. If a study showing a specific benefit—such as deep relaxation or reduced anxiety—was replicated by several other research studies on that same practice, then the science is more compelling.
When it comes to reducing stress and anxiety, scientists have again found that all meditation practices are not equally effective. Practices that employ concentration have been found to actually increase anxiety, and the same meta-study found that most meditation techniques are no more effective than a placebo at reducing anxiety.
(2)Need meditation to lower your blood pressure? The Transcendental Meditation technique is the only mind/body practice that has been shown both in independent clinical trials and meta-analyses to significantly lower high blood pressure in hypertensive patients.
[3] To determine if a particular form of meditation has scientific evidence supporting a specific benefit, you can do a search at PubMed or through Google's academic search engine, Google Scholar. There are over a thousand peer-reviewed studies on the various forms of meditation, with the Transcendental Meditation technique and mindfulness meditation being the most extensively researched practices, respectively.
How much time do you have?
Another consideration is how much time it takes to master a particular meditation technique. Some meditation practices require many years to master and to achieve their stated purpose—or even get a glimpse of the goal—while other practices may take only a few months or even a few minutes to produce intended results. For example, relaxation CDs can have an immediate, soothing effect—it may not be nirvana, but in some cases relaxation is all that's promised. If you don't have the patience to persist in a practice that takes many years to attain success, it makes sense to choose a technique that requires less or no effort.
Along these lines, does the meditation practice you're considering require the ability to concentrate? If you have a hard time focusing for prolonged periods, or suffer from ADHD, you may find it frustrating to attempt a concentration type of meditation. Remember, scientific findings actually indicate that concentration techniques, though they may improve focus in some cases, can actually increase stress and anxiety.
(4)Meditation and the brain:
Want to meditate to enhance brain functioning? There are several types of meditation CDs marketed on the Internet as "scientific technologies" for improving your brain. If you look past the marketing slogans ("Meditate deep as a Zen monk—instantly!") to see if there are any peer-reviewed scientific research studies verifying such claims, don't be surprised if you don't find any. This doesn't mean the CDs will not improve your brain—perhaps they will—but I hesitate to recommend such unproven methods, especially if they feign to be scientific when they are not.
Speaking of meditating deep as a Zen monk, brain researchers have reported EEG alpha coherence in the frontal brain area during Zen meditation—as well as during the Transcendental Meditation technique (which shows EEG coherence throughout the entire brain). Neuroscientists theorize this to be a positive effect, because the prefrontal cortex (PFC) "oversees" the whole brain, and having a more coherently functioning PFC should improve overall brain performance. Thus there's evidence from neuroscience that certain meditation practices may be good for your brain. If the barrage of meditation CDs on the market that claim improved brain functioning were to show such prefrontal EEG alpha coherence, that might lend some credibility to their promises of improved brain function. Advances in neuroscience in recent years, and an influx of new scientific data on brain patterns during meditation, may soon expose claims of brain enhancement as true or false, based on what's happening in the brain during meditation.
Meditate for Relaxation:
If it’s relaxation you want, research shows that the body’s relaxation response can be induced in many ways—even by just sitting with your eyes closed and listening to soothing music. Because of the intimate connection between mind and body, the deeper you go in meditation and the more settled your mind becomes, the deeper is the state of rest for the body. Contemplation practices—one of the major categories of meditation techniques—like concentration practices, have their own particular and distinct effects on mind and body. Because contemplation and concentration practices keep the mind busy—engaged in a particular activity or mental task—they are not most conducive to the mind’s settling inward, and thus will not bring the deepest rest and rejuvenation to the body. Some methods, such as the Relaxation Response, Christian Centering Prayer, or relaxation CDs often employ a mixture of both contemplation and concentration, depending on how one approaches the practice. Beware: there’s no evidence that contemplation or concentration practices such as these will actually lower high blood pressure or significantly reduce anxiety. Easy listening meditation CDs that don’t require much active engagement on the part of the mind—especially ones that do not use guided voice instructions that keep the mind engaged in the realm of meaning and contemplation—may be your best bet if you want some mild relaxation and a little emotional upliftment.
I say “mild relaxation” because meta-studies of all available research on levels of rest during mind-body practices shows that most meditation practices, including the Relaxation Response technique, do not provide physiological relaxation any deeper than simple eyes-closed rest.
(6) If you want really deep relaxation, you need a meditation practice that takes you to the deepest, most transcendental level of your Self.
Secular or non-secular:
Certain meditation practices may conflict with your religion or beliefs. The practice of meditation, though found in almost every religion, has been predominantly associated with traditions of the East. Some of these practices require adherence to beliefs of Eastern philosophy, while others are merely mechanical practices (like watching your breath) extracted from those cultures and applicable to anyone. Granted, the East has much to offer the West—and vice versa—and most people find it possible to incorporate an Eastern-derived meditation practice from an age-old tradition without sacrificing their own personal belief system.
I could never sit like that!
A practical consideration: do you need to sit in a prescribed position to do a particular meditation practice? The popular image of a meditator in leotards sitting cross-legged in full lotus position may have you thinking, "I could never do that." Don't be discouraged. Even if you are unable to sit like a pretzel or for an extended period without back support, there are meditation practices that do not require any particular position and are best practiced in your most comfortable easy chair. Some forms of Zen and mindfulness are even practiced while walking!
Selecting a teacher:
Do you need a meditation instructor or guru? That may depend on the depth—or height—to which you aspire. The higher meditative states are not so readily achieved by instruction techniques learned from a book or CD. The very act of reading and self-instructing can interfere with your innocence and ability to get beyond the active, surface levels of the mind. This requirement for innocence during meditation is beautifully underscored in the classic little book entitled, “Zen Mind, Beginner’s Mind,” by Shunryu Suzuki. It can be a challenge to be innocent when you’re simultaneously playing the roles of expert teacher and diligent student.
And then the question arises: how do I know I'm doing it right? Without the expert guidance of an experienced teacher, howcan you know? In the great traditions of enlightenment, such as Buddhism, Taoism and the Vedic tradition, meditation was learned from sages who passed it on only to students who preformed sufficient austerities and showed receptivity and aptitude for learning. The act of "initiation" was considered sacred and the student showed great reverence for the teaching. Kings would give half their kingdoms or more to charity, just to earn the honor of studying with a master teacher of meditation—hoping thereby to gain liberation or enlightenment, full awakening to the true nature of life. Such was the regard for meditation in ancient times. These days, though many people may profess to be meditation teachers, they may not have the expertise you are looking for if you are serious about practicing meditation and committed to gaining higher consciousness and enlightenment. Check the teacher's credentials and degree of training. Does the instructor represent a venerated tradition of meditation? Is the teacher upholding the purity and effectiveness of tested and proven procedures? Is the teacher directly connected to the lineage of a great, enlightened master who passed on to them the correct instructions for effective practice?
Do meditation and enjoy the life
Of course, the true "Buddha mind" finds reason to smile from within and is said to be unfazed by such spacetime frivolities as cultural trends, but surely the "enlightened" among us, whoever they are, must be encouraged that meditative practices are being taken up in boardrooms of corporate America, taught at YMCAs, introduced to schoolchildren around the world and even advocated within the military.
Mindfulness, Zen, the Transcendental Meditation technique and many other practices have become household words. Hundreds of peer-reviewed scientific research studies have demonstrated the efficacy of meditation for improving health, preventing disease, accelerating personal growth and even reversal of aging.
But with so many different methods of meditation available, how does one choose a suitable, effective meditation technique for oneself or one's family? Here are some timesaving tips from a longtime meditator and 35-year meditation teacher to help you evaluate which meditation might be best for you.
Meditation techniques are not all the same!
The first step is to recognize that not all meditation techniques are the same. The various meditation practices engage the mind in different ways. Vipassna, also commonly (and perhaps loosely) known as mindfulness meditation, emphasizes dispassionate observation and, in its more philosophical form, the contemplation of impermanence, sometimes focusing on the interconnection between mind and body. Zen Buddhist practices are likely to use concentration, whether directed at one's breath or at trying to grasp a Zen koan. The Transcendental Meditation technique uses effortless attention to experience subtle states of thought and 'transcend' by use of a specialized mantra. Christian Centering Prayer uses a word of worship to stimulate receptiveness to God. And this is only a small sampling of the variety of practices commonly lumped together as ‘meditation.’
Different techniques have different aims, employ a variety of procedures and naturally produce different results. In determining which technique among this wide variety of practices might best suit your purposes, start by asking yourself what you want out of meditation, and how much time you're willing to give it. Some meditation programs emphasize regular or twice-daily practice over time to gain maximum benefit and evolve to higher stages of personal growth, while other practices are intended for an occasional inspirational boost or to chill when you're stressed.
Another question to ask yourself: do you want a meditation practice that comes with a religion, philosophy or way of life? Many practices, such as Buddhist and Taoist practices, are interwoven into a conceptual world view that's an intricate part of the practice—whether it's an approach that contemplates the cosmos and human mind as inseparable elements of a single order, or a world view that strives to get beyond all dogma and see the world as it truly is, it's still another mentally conceived world view. Other practices, such as the form of mindfulness meditation now popular in the West, or the Transcendental Meditation technique, are secular in nature and can be practiced without embracing any particular philosophy, religion or way of life.
Are you seeking to achieve inspiration and insights during the meditation experience? Meditations that fall into this category are contemplative techniques. They promise greater depth of understanding about the topic being contemplated and help the intellect fathom various avenues of thought. These types of meditations can be pleasant and emotionally uplifting, especially if there is no straining or mind control involved. Often these practices are performed with the guidance of a CD, instructor or derived from a book.
A scientific approach:
Are you looking for a certain health benefit, such as decreased anxiety or lower blood pressure? Though proponents of most meditation practices claim health benefits, frequently these claims of benefit cite scientific research that was actually conducted on other forms of meditation, and not on the practice being promoted. Yet research has clearly shown that not all meditations give the same results(1) If you're choosing a meditation for a specific health benefit, check the research being used and verify that a particular benefit was actually done on that specific meditation technique and not on some other practice. While you are looking into the research, be sure the study was peer-reviewed and published in a reputable scientific or academic journal. If a study showing a specific benefit—such as deep relaxation or reduced anxiety—was replicated by several other research studies on that same practice, then the science is more compelling.
When it comes to reducing stress and anxiety, scientists have again found that all meditation practices are not equally effective. Practices that employ concentration have been found to actually increase anxiety, and the same meta-study found that most meditation techniques are no more effective than a placebo at reducing anxiety.
(2)Need meditation to lower your blood pressure? The Transcendental Meditation technique is the only mind/body practice that has been shown both in independent clinical trials and meta-analyses to significantly lower high blood pressure in hypertensive patients.
[3] To determine if a particular form of meditation has scientific evidence supporting a specific benefit, you can do a search at PubMed or through Google's academic search engine, Google Scholar. There are over a thousand peer-reviewed studies on the various forms of meditation, with the Transcendental Meditation technique and mindfulness meditation being the most extensively researched practices, respectively.
How much time do you have?
Another consideration is how much time it takes to master a particular meditation technique. Some meditation practices require many years to master and to achieve their stated purpose—or even get a glimpse of the goal—while other practices may take only a few months or even a few minutes to produce intended results. For example, relaxation CDs can have an immediate, soothing effect—it may not be nirvana, but in some cases relaxation is all that's promised. If you don't have the patience to persist in a practice that takes many years to attain success, it makes sense to choose a technique that requires less or no effort.
Along these lines, does the meditation practice you're considering require the ability to concentrate? If you have a hard time focusing for prolonged periods, or suffer from ADHD, you may find it frustrating to attempt a concentration type of meditation. Remember, scientific findings actually indicate that concentration techniques, though they may improve focus in some cases, can actually increase stress and anxiety.
(4)Meditation and the brain:
Want to meditate to enhance brain functioning? There are several types of meditation CDs marketed on the Internet as "scientific technologies" for improving your brain. If you look past the marketing slogans ("Meditate deep as a Zen monk—instantly!") to see if there are any peer-reviewed scientific research studies verifying such claims, don't be surprised if you don't find any. This doesn't mean the CDs will not improve your brain—perhaps they will—but I hesitate to recommend such unproven methods, especially if they feign to be scientific when they are not.
Speaking of meditating deep as a Zen monk, brain researchers have reported EEG alpha coherence in the frontal brain area during Zen meditation—as well as during the Transcendental Meditation technique (which shows EEG coherence throughout the entire brain). Neuroscientists theorize this to be a positive effect, because the prefrontal cortex (PFC) "oversees" the whole brain, and having a more coherently functioning PFC should improve overall brain performance. Thus there's evidence from neuroscience that certain meditation practices may be good for your brain. If the barrage of meditation CDs on the market that claim improved brain functioning were to show such prefrontal EEG alpha coherence, that might lend some credibility to their promises of improved brain function. Advances in neuroscience in recent years, and an influx of new scientific data on brain patterns during meditation, may soon expose claims of brain enhancement as true or false, based on what's happening in the brain during meditation.
Meditate for Relaxation:
If it’s relaxation you want, research shows that the body’s relaxation response can be induced in many ways—even by just sitting with your eyes closed and listening to soothing music. Because of the intimate connection between mind and body, the deeper you go in meditation and the more settled your mind becomes, the deeper is the state of rest for the body. Contemplation practices—one of the major categories of meditation techniques—like concentration practices, have their own particular and distinct effects on mind and body. Because contemplation and concentration practices keep the mind busy—engaged in a particular activity or mental task—they are not most conducive to the mind’s settling inward, and thus will not bring the deepest rest and rejuvenation to the body. Some methods, such as the Relaxation Response, Christian Centering Prayer, or relaxation CDs often employ a mixture of both contemplation and concentration, depending on how one approaches the practice. Beware: there’s no evidence that contemplation or concentration practices such as these will actually lower high blood pressure or significantly reduce anxiety. Easy listening meditation CDs that don’t require much active engagement on the part of the mind—especially ones that do not use guided voice instructions that keep the mind engaged in the realm of meaning and contemplation—may be your best bet if you want some mild relaxation and a little emotional upliftment.
I say “mild relaxation” because meta-studies of all available research on levels of rest during mind-body practices shows that most meditation practices, including the Relaxation Response technique, do not provide physiological relaxation any deeper than simple eyes-closed rest.
(6) If you want really deep relaxation, you need a meditation practice that takes you to the deepest, most transcendental level of your Self.
Secular or non-secular:
Certain meditation practices may conflict with your religion or beliefs. The practice of meditation, though found in almost every religion, has been predominantly associated with traditions of the East. Some of these practices require adherence to beliefs of Eastern philosophy, while others are merely mechanical practices (like watching your breath) extracted from those cultures and applicable to anyone. Granted, the East has much to offer the West—and vice versa—and most people find it possible to incorporate an Eastern-derived meditation practice from an age-old tradition without sacrificing their own personal belief system.
I could never sit like that!
A practical consideration: do you need to sit in a prescribed position to do a particular meditation practice? The popular image of a meditator in leotards sitting cross-legged in full lotus position may have you thinking, "I could never do that." Don't be discouraged. Even if you are unable to sit like a pretzel or for an extended period without back support, there are meditation practices that do not require any particular position and are best practiced in your most comfortable easy chair. Some forms of Zen and mindfulness are even practiced while walking!
Selecting a teacher:
Do you need a meditation instructor or guru? That may depend on the depth—or height—to which you aspire. The higher meditative states are not so readily achieved by instruction techniques learned from a book or CD. The very act of reading and self-instructing can interfere with your innocence and ability to get beyond the active, surface levels of the mind. This requirement for innocence during meditation is beautifully underscored in the classic little book entitled, “Zen Mind, Beginner’s Mind,” by Shunryu Suzuki. It can be a challenge to be innocent when you’re simultaneously playing the roles of expert teacher and diligent student.
And then the question arises: how do I know I'm doing it right? Without the expert guidance of an experienced teacher, howcan you know? In the great traditions of enlightenment, such as Buddhism, Taoism and the Vedic tradition, meditation was learned from sages who passed it on only to students who preformed sufficient austerities and showed receptivity and aptitude for learning. The act of "initiation" was considered sacred and the student showed great reverence for the teaching. Kings would give half their kingdoms or more to charity, just to earn the honor of studying with a master teacher of meditation—hoping thereby to gain liberation or enlightenment, full awakening to the true nature of life. Such was the regard for meditation in ancient times. These days, though many people may profess to be meditation teachers, they may not have the expertise you are looking for if you are serious about practicing meditation and committed to gaining higher consciousness and enlightenment. Check the teacher's credentials and degree of training. Does the instructor represent a venerated tradition of meditation? Is the teacher upholding the purity and effectiveness of tested and proven procedures? Is the teacher directly connected to the lineage of a great, enlightened master who passed on to them the correct instructions for effective practice?
Do meditation and enjoy the life
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