My-Introspective-Blog

Meditation is a group of mental training techniques .You can use meditation to improve mental health and capacities, and also to help improve the physical health. Some of these techniques are very simple, so you can learn them from a book or an article; others require guidance by a qualified meditation teacher.

WHAT IS MEDITATION

Most techniques called meditation include these components:

1. You sit or lie in a relaxed position.

2. You breathe regularly. You breathe in deep enough to get enough oxygen. When you breathe out, you relax your muscles so that your lungs are well emptied, but without straining.

3. You stop thinking about everyday problems and matters.

4. You concentrate your thoughts upon some sound, some word you repeat, some image, some abstract concept or some feeling. Your whole attention should be pointed at the object you have chosen to concentrate upon.

6. If some foreign thoughts creep in, you just stop this foreign thought, and go back to the object of meditation.

The different meditation techniques differ according to the degree of concentration, and how foreign thoughts are handled. By some techniques, the objective is to concentrate so intensely that no foreign thoughts occur at all.

In other techniques, the concentration is more relaxed so that foreign thoughts easily pop up. When these foreign thoughts are discovered, one stops these and goes back to the pure meditation in a relaxed manner. Thoughts coming up, will often be about things you have forgotten or suppressed, and allow you to rediscover hidden memory material. This rediscovery will have a psychotherapeutic effect.

THE EFFECTS OF MEDITATION

Meditation has the following effects:

1. Meditation will give you rest and recreation.
2. You learn to relax.
3. You learn to concentrate better on problem solving.
4. Meditation often has a good effect upon the blood pressure.
5. Meditation has beneficial effects upon inner body processes, like circulation, respiration and digestion
6. Regular meditation will have a psychotherapeutically effect.
7. Regular meditation will facilitate the immune system
8. Meditation is usually pleacent.

THE DIFFERENCE BETWEEN HYPNOSIS AND MEDITATION

Hypnosis may have some of the same relaxing and psychotherapeutic effects as meditation. However, when you meditate you are in control yourself; by hypnosis you let some other person or some mechanical device control you. Also hypnosis will not have a training effect upon the ability to concentrate.

A SIMPLE FORM OF MEDITATION

Here is a simple form of meditation:

1. Sit in a good chair in a comfortable position.
2. Relax all your muscles as well as you can.
3. Stop thinking about anything, or at least try not to think about anything
4. Breath out, relaxing all the muscles in your breathing apparatus.
5. Repeat the following in 10 - 20 minutes:

– Breath in so deep that you feel you get enough oxygen.
– Breath out, relaxing your chest and diaphragm completely.
– Every time you breathe out, think the word “one” or another simple word inside yourself. You should think the word in a prolonged manner, and so that you hear it inside you, but you should try to avoid using your mouth or voice.

6. If foreign thoughts come in, just stop these thoughts in a relaxed manner, and keep on concentrating upon the breathing and the word you repeat.

As you proceed through this meditation, you should feel steadily more relaxed in your mind and body, feel that you breathe steadily more effectively, and that the blood circulation throughout your body gets more efficient. You may also feel an increasing mental pleasure throughout the meditation.

THE EFFECTS OF MEDITATION UPON DISEASES

As any kind of training, meditation may be exaggerated so that you get tired and worn out. Therefore you should not meditate so long or so concentrated that you feel tired or mentally emptied.

Meditation may sometimes give problems for people suffering from mental diseases, epilepsy, serious heart problems or neurological diseases. On the other hand, meditation may be of help in the treatment of these and other conditions.

People suffering from such conditions should check out what effects the different kinds of meditation have on their own kind of health problems, before beginning to practise meditation, and be cautious if they choose to begin to meditate. It may be wise to learn meditation from an experienced teacher, psychologist or health worker that use meditation as a treatment module for the actual disease.

Knut Holt is an internet consultant and marketer focusing on health items. Please go here to find anti-aging supplements, medicines against acne, eczema, scars, wrinkles, other skin problems and natural medicines against many common diseases.—- http://www.abicana.com —–Free to reprint and reformat with the author’s name and his link.

Once Western scientists first began studying the personal effects of speculation in the 1970s, they noticed that heart rate, perspiration, and other signs of emphasis decreased as the meditator relaxed. Scientists, like Richard Davidson, PhD (University of Badger State), have besides been considering the long-term of . In 1992, Davidson received an invitation from the 14th Dalai Lama to come to northern Republic of India and sketch the brains of Buddhistic monks, the foremost meditators in the world. Davidson traveled to Bharat with laptop computers, generators, and EEG recording equipment, thus initiating an ongoing work. Now, monks travel to his WI lab wherever they chew over while in a magnetic imaging machine or they watch disturbing visual images as EEGs record their responses to understand how they regulate aroused reactions.

Any activeness–including –will create new pathways and strengthen certain areas of the mind. “This fits into the whole neuroscience literature of expertise,” says Stephen Kosslyn, a Harvard neuroscientist, in a New York Times article (14 September 2003), ” taxi drivers deliberate for their spatial memory and concert musicians for their sense of pitch. If you do something, anything, even play Ping-Pong, for 20 years, eight hours a Day, there’s going to be something in your head that’s different from someone WHO didn’t do that. It’s just got to be.” monks pattern three forms of : 1) focused attention on a single object for long time periods 2) cultivating pity by thinking about angercausing situations and transforming the negative emotion into compassionateness and 3) ‘open presence,’ “a Department of State of being acutely aware of whatever thought, emotion or sensation is present without reacting to it.” Knowing the that has on the monks’ brains, Davidson decided to realize what effect has on neophytes. He set up a cogitation with 41 employees at a nearby biotech company in Wisconsin River (Psychosomatic Medicine 65: 564-570, 2003). Twenty-five of the participants enlightened ‘mindfulness ,’ a accent-reducing form that promotes nonjudgmental awareness of the present and is taught by Jon Kabat-Zinn.

They knowing the praxis during a 7-hr retreat and weekly classes. During that 8-calendar week period, these participants were asked to think over for I 60 minutes each Clarence Day, six days a hebdomad. Brain measurements were taken before instruction, at the remainder of the eight weeks, and four months later. Measurements showed that increased bodily process in the left field frontal region of the nous, “an area linked to reduced anxiety and a positive excited State Department.” Also, at the remnant of the 8 weeks, the participants and 16 controls did not ponder received flu shots to test immune responses. researchers took blood samples from them ace month and two months after the injections, they found that the meditators had More antibodies against the flu virus than the non-meditators.

Harold Lederer http://my-searcher.net

Meditation can be defined as the science of paying attention to an object that will help us further unfold the finer aspects of our own self. The art of meditating was brought into our western world in the sixties by Maharishi Mahesh Yogi when he taught The Beatles to meditate trancendentaly. The essential skill of this meditating technique is learning to concentrate, condense and compress your awareness to be totally focused on the very subtle object you are meditating on. As your entire being becomes absorbed in your meditating activity, every stress and strain of daily life will fall from your shoulders. In a few short minutes you will become mentally and physically rested and refreshed.

This is the immediate benefit after you have meditated. Using the meditating method, you don’t see the deeper mental changes immediately. But if you execute a little patience and meditate every day, you’ll soon see a positive change in your mental health as well as improvement in other areas…

What are the benefits?

- if you meditate regularly you’ll attain a more positive and compassionate attitude

- people around you will soon see the benefits of your meditating exercise

- meditating can help you make better decisions

- meditating can increase your creativity

- meditating can make it easier to manage the daily challenges

- meditating can increase your self acceptance

- meditating can even increase your social acceptance

- meditating regularly can create order out of the chaos of stress

- you will obtain increased clairity if you meditate every day

- plus much more.

There has to be a reason why thousands of modern people all over the world are meditating every day. If meditating wasn’t a powerful shortcut to feeling good, we wouldn’t have so many meditating people. Many who start to meditate for the first time are amazed at the mental insights they gain that seemed to have been completely lost to them in all the mental stress they had allowed themselves to build up in their mind.

If you start to meditate you will come into a position where you can remove the restrictions that stress places on your mind and personal growth. You’ll gradually expand your mental and spiritual horizons and move towards reaching your full potential as a human being.

When you exercise your daily meditations, this should be done in a quiet, restful and clean place. It is important to create a serene atmosphere with no sense of hurriedness or interruptions.

Terje Brooks Ellingsen is a writer and Sociologist who runs http://www.1st-self-improvement.net/. He writes about self improvement issues like self esteem improvement, see http://www.1st-self-improvement.net/self_esteem_improvement.htm and financial independence, see http://www.1st-self-improvement.net/financial_freedom.htm

In its’ simplest description, meditation can be described as a process of quieting your mind so that you can come into contact with quiet and peace that is always available to you inside.

A regular practice of meditation offers many benefits including: overall stress reduction, activation of the parasympathetic nervous system (relaxation response), clearer thinking, more creative thinking, helps to quiet the mind, fosters an increased sense of peace and contentment, helps to balance the emotions, provides a connection to your Spirit. An ongoing practice of meditation also helps to provide a context for observing thinking patterns and emotions as well as an opportunity to cultivate peace and relaxation. Hundreds of modern research studies now confirm what the yogis new 5000 years ago!

There are various ways to meditate and they usually involve as point of focus such as your breath, a mantra or visualization. A variety of techniques are explained below.

Before you try them there are a few guidelines that are helpful to be aware of. The first has to do with time and place. It is ideal to meditate at the same time and the same place each time you meditate. In this way you create an association of meditating and peacefulness with the space you have chosen. Each time you come back to this space, you will anticipate the experience of meditation. Additionally, by using the same time and space, you will be developing a habit. This is important to nurture as the consistency of your practice is most important, even if it is just ten minutes a day. Dawn and dusk are traditional times to meditate, but anytime can work. Begin with ten to twenty minutes and work up to forty-five minutes if possible.

Another consideration regarding time is knowing when to stop. Some people just let their inner clock guide them while others prefer to use and alarm clock so they don’t have to be concerned about the time. If you practice regularly, you will most likely find that your sense of time becomes exquisite, and you will automatically know when it is time to stop meditating.

A comfortable and stable sitting position is also important. The classic meditation posture is the lotus position. The reason for this is that is quite stable and the spine held erect. However most people in the West are not comfortable in this position. The truth is that any stable seated posture can work – even sitting in a chair. Placing a folded blanket or meditation cushion under your sitz bones also makes sitting more comfortable. Some people find that their back muscles aren’t strong enough and begin to ache when they sit in one position for more than a few minutes. If this is happening to you then sit near a wall and when you feel you can no longer hold your back upright comfortably then move against the wall and you will get the support you need. Whichever way you chose to sit just make sure it is stable, comfortable, and that your head neck and spine are in one line, and erect.

As you begin meditate it is common to have any or all of the following experiences:

1.You mind wonders. This is quite natural and expected. Just bring yourself back to your point of focus.

2.You are not sure if you are doing it right. You are most likely doing it right. Meditation is pretty simple to do – more challenging to stay with.

3.You will have memories, images or thoughts that you may have not thought about in years. Just acknowledge them and bring your awareness back to your point of focus.

4.You start to analyze yourself. Remember this is a time for meditation not for psychotherapy. Analyze later, meditate now.

5.You have certain revelations. Again, acknowledge these and then bring yourself back to your point of focus.

6.A body part is sore or itchy. The first time you feel something in your body, just acknowledge it and bring your awarness back to your point of focus. Often, it will go away. If it continues to irritate you then change your body positions.

Meditation Techniques

Below are two classic meditation techniques. Feel free to try both and see which works best for you. Ideally you will want to start with ten to twenty minutes and overtime you can work up to forty-five minutes if you like. A daily practice yields the most benefit and progress. It is better to practice for fifteen minutes every day than to practice for one hour once a week.Your mind is like any other muscle - the more your exercise it the stronger it becomes!

Focusing on a sound or mantra

In this method a sound or “mantra” is repeated over and over and over again, either silently or outloud. The mantra becomes a point of focus or “object”. A universal mantra is “Om” which is said to be the sound of creation. Another is “Ham (pronounced “hung”) “Sa” which means “I am that” - referring to spirit. Ham is said as you inhale and Sa as you exhale. The breathing is relaxed and easy through your nostrils Just keep bringing your awarness back to the mantra as you find your mind wondering. Remember, there is no need to beat yourself up for this as it is a natural phenomenon . Overtime you will find that mind wonders less and less. Some people like to use their own words such as “peace”, “love” or “let go”. If you have a special word or short group of words that has meaning for you, try using it.

Focusing on your breath:

Breathing in through your nostrils and though your nostrils, notice the feeling of the breath at the very point it enters your nose and follow the feelings of the air moving into your nasal passage to appoint where it ends. As you begin to exhale, notice where in your nasal passages you first notice your breath again and trace the feeling of your breath to the point where it exits your nostrils. Continue to notice your breath in this way, gently bringing your attention back to your breath when you catch your mind wondering. Another version of this technique is focus on the feeling of your torso moving in and out as your inhale and exhale.

One last point. It is sometimes very helpful to practice with others. Consider finding a meditation class at a nearby yoga studio or parks and recreation department. Practicing with like minded people and a good instructor can be very inspiring!

Howard VanEs, M.A. has been studying and practicing yoga for over thirteen years and is a certified yoga instructor teaching in the East Bay area of San Francisco. He is author of “Beginning Yoga: A Practice Manual”, co-creator of the audio CD “Shavasana/DeepRelaxation. Howard is also a former pscyhotherapist. http://www.letsdoyoga.com info@letsdoyoga.com