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Benfits of Meditation The Sportoial Aspects of Meditation How to Meditate What is Meditation? Meditation is taking the time to get in touch with our true nature. It is a simple effort that becomes effortless as we do it more and more. The effort comes in simply taking the time out of our hectic lives. The rest is easy, although it may not seem so at first. When we first begin to meditate, our minds resist. We are used to a constant chatter in our minds. Our thoughts are often uncontrolled. We worry about our jobs, finances, relationships, our "to do" lists, our kids…the list goes on and on. All of this belongs to the physical world. The practice of meditation helps us temporarily let the physical world go so that we can begin to see ourselves as we truly are -– spiritual beings. Benfits of Meditation Meditation helps us in many ways. You will begin to notice some benefits right away, while others will occur gradually. Beyond the purely physical benefits, which have been scientifically proven, meditators receive emotional and mental benefits as well as spiritual enrichment. When we meditate, we are focused only on the experience of meditation. We are living "in the moment." There is no room for our worries or fears. The stresses and tensions we have been carrying around are suspended. We become relaxed and are able to experience inner peace and joy. As meditation is practiced regularly, meditators find that they are able to handle everyday problems in a calmer and more relaxed manner. Our problems and difficulties are seen from a new perspective. Our coping skills are increased and we seem to find a new inner strength. Relationships at home and work are improved. Our lives become more productive. Many studies have been done which show how our lives are enhanced by meditation. Some of the results of the study show that through meditation we gain: Increased clarity of mind Improved emotional well-being Increased happiness Increased Intelligence Increased creativity Improved memory Improved relationships Reduced crime and improved quality of life in society PHYSICAL BENEFITS Meditation has been used successfully in the treatment and prevention of high blood pressure, heart disease, migraine headaches, and autoimmune diseases such as diabetes and arthritis. It has proved helpful in reducing obsessive thinking, anxiety, depression and hostility. We've all heard of the "Fight or Flight Response." It is a natural defense response, which prepares our bodies for running or fighting. When we perceive danger our bodies respond and prepare to either flee to safety or fight back. Physical changes that take place include: Increased blood pressure Increased heart rate Increased rate of breathing Increased body metabolism (or rate of burning fuel) Marked increase in the flow of blood to the muscles of the arms and legs The more we activate the fight or flight response, the higher the chance is that we will develop high blood pressure or some other stress related problem – particularly if circumstances do not allow us to actually give battle or flee. While this response is a necessary part of our make-up, it does not always serve it's original purpose of protecting us from physical danger. In our modern culture, this response if often activated repeatedly when the danger is not physical but emotional or social based. Therefore, we don't flee and we often don't fight back, resulting in anxiety, hypertension and other related diseases. However, we all have a mechanism available to us to counteract the effects of the flight or fight response. Dr. Herbert Benson calls this "The Relaxation Response." When we invoke the relaxation response we stimulate an area of the hypothalamus which results in: Decreased breath rate Decreased heart rate Decreased blood pressure Decreased sympathetic nervous system Decreased body metabolism One of the ways to invoke the Relaxation Response is through Meditation. (Other ways include: Autogenic Training, Yoga, Progressive Relaxation, Hypnosis and Sentic Cycles.) Meditation results in our experiencing physical well being. During meditation our body relaxes and we are free of stress and tension. Hundreds of scientific research studies have been done over the last 25 years showing the benefits of meditation. Most of these studies have been done on Transcendental Meditation, but the benefits are common to other styles of meditation also. Scientific studies show that meditation benefits us physically by: Reducing stress Lowering blood pressure Improving our health Increasing our energy Reducing insomnia and Reversal of biological aging To top of page THE SPIRITUAL ASPECTS OF MEDITATION “We meditate to find, to recover, to come back to something of ourselves we once dimly and unknowingly had and have lost without knowing what it was or where or when we lost it.” How to Meditate by Lawrence LeShan Meditation helps us live a healthier, less stressful life. The physical and psychological benefits are wonderful and many people meditate only for those reasons. But they are only a part of what meditation can do for you. If we choose, we can use the practice of meditation to obtain knowledge and wisdom about our true essence. “It’s like coming home” (a description given by a scientist) Our physical bodies are only a small part of who we are. We all have an unseen part of us that is all-knowing and wise, and always loving. This is the part of us that existed before we came into this life and that will continue to exist after we leave. Access to this part of ourselves (called by many different names: the higher self, I AM Presence, our soul, Christ consciousness, etc.) is available to everyone. Meditation is one way to open that connection. “We are all in a widowed state and our task is to remarry” Louis Claude de St. Martin During meditation we begin to quiet our mind – we withdraw from the outside world and all its' distractions. As our mind quiets we allow our consciousness to expand and we get in touch with own inner wisdom. We begin to hear that "small, still voice" inside. Taking the time to open to our higher selves can make our lives much easier. Once connected, we can begin to receive guidance on how to better live our lives. This guidance can come in any number of ways, such as intuition, inspirations, "coincidences", channeling, etc. Meditation can transform our lives. As we meditate and expand our consciousness we open ourselves up to love and light. We begin to see things from a more loving, spiritual view. We become more tolerant of others. We find more inner peace and joy…and that inner peace touches everyone we come in contact with. "Spiritual growth involves the realization that our true self or being is the soul, not the body and the mind. The most effective way to realize our self is through the meditation process." Sant Rajinder Singh HOW TO MEDITATE There are many styles of meditations. Below I have outlined the steps for a basic mantra meditation. Meditation should be gentle. Do not force anything. Allow your mantra or object to flow naturally and effortlessly. Remember that in the beginning it is normal for your mind to jump from one subject to the next. When this happens simply re-focus your attention on the object of meditation and allow it to find it's own rhythm. Don't be critical of yourself when your mind wanders – it will get easier with practice and you'll find yourself having fewer and fewer disruptive thoughts. 1. Find a quiet place. In the beginning, it is easier to meditate in a relatively quiet spot. This will help you "turn off" internal stimuli as well as external distraction. When you've become more experienced with meditation, you'll find that if needed you can meditate almost anywhere. 2. Sit in a comfortable posture with the back and neck straight. Be sure it is a position that you can hold for twenty minutes. Sitting in a chair with feet on the floor is a good position. You can also sit cross-legged on the floor or in a traditional lotus position. Kneeling with your back straight is another option. Lying down may lead you to fall asleep so it is best to avoid that a horizontal position. 3. Close your eyes. This is the best way to begin controlling your wandering mind. Eventually, if you choose, you will be able to exercise control enough to meditate while walking, standing or performing everyday activities. 4. Breath naturally. Sit quietly for a minute or two before beginning your mantra. 5. Focus the mind upon the mantra or object of your choice. Begin repeating the mantra over and over. Let it find it's own rhythm. The objective is to keep the mind focused on the object of your meditation. Do not use force or tension. Do not worry if your mind wanders. When you become aware that you are thinking other thoughts, or are aware of other imagery or feelings, gently return your attention to your mantra and begin repeating it again. Do not be concerned with how well you are doing. 6. Continue this for 20 minutes. In the beginning you may want to use a soft alarm of some kind to let you know when twenty minutes has passed. Do not use anything that is jarring. In a short time you'll find yourself automatically becoming aware that twenty minutes has passed. 7. Stop the mantra repetition and take a couple of minutes to slowly return to normal awareness. Do not open your eyes or stand up too fast. Allow your body and mind to readjust. THE MANTRA OR OBJECT OF YOUR MEDITATION Meditation must have an object to focus upon. Many people use a mantra. A mantra is simply a word or phrase that you repeat over and over to yourself. This is usually done silently, but can also be used like a chant. A mantra can be a meaningless sound, a religious word or phrase, or something with personal meaning to you – but always keep it positive. Mantras have been shown to have very positive physical as well as mental and emotional benefits. The number of mantras available is endless, but here are a few to get you started (check out my links for more mantra suggestions): OM (or AUM) – This is often said to be the source of all sound and a great creative force HAMSA – Like the sound that you makes when breathing Others – HAM, YAM, RAM, VAM, LAM; Love, Peace, Joy, I AM The object of your meditation can also be a physical object (such as a candle or a favorite item) or a mental image. You can meditate on a problem or idea, a thought or feeling, or a piece of information. Many people simply use their breath as a focal point. TAKE TIME FOR REGULAR SESSIONS Learning to meditate takes only a few minutes and your body will immediately start to respond. However, regular meditation is needed to gain the full benefits of meditation. With practice your level of relaxation will deepen. Your attention span will increase. You'll become more skilled at living in the present moment. Many of the mental and spiritual aspects of meditating will become apparent over time. WHEN TO MEDITATE Meditate twice a day for 20 to 30 minutes at a time. Good times are usually: In the morning after getting up, but before breakfast. In the late afternoon or early evening, before dinner. If possible, avoid meditating on a full stomach. Meditating too close to bedtime could be disruptive to sleep. ENJOY! Everyone has an electro-magnetic field surrounding them. This field is called an aura. The aura has been depicted throughout history in literature and paintings. Angel pictures show it as a halo. Pictures of Jesus often depict a light around his head. But the aura is not something unique to angels and religious leaders. We each have this field of energy. Our auras can become "ill." Healers who work with energy can scan your energy field and detect areas where your energy is congested or depleted. They can detect blockages and work to clear out and redistribute energy. Skilled healers can also revitalize your energy by bringing raw chi (or prana) -– life giving energy. There are many different therapies that work with energy. Many hospitals are starting to use Therapeutic Touch, which works on your auric field. Whatever therapy you use, I think you will find that energy work is a very powerful healing tool. |
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