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Meditation ~ 101

Week One Review

• What complementary and alternative medicine is

• Origin of how yoga started

• Benefits of yoga

• Learned about a couple poses

• 8 limbs of yoga

• What was one you enjoyed learning about

Who can tell me what complementary and alternative medicine is and what else is it know as?

What is one thing you remember about the origin or history of how yoga got started?

Name a benefit of yoga, what benefit would suit you the best?

Were there any yoga poses in the video that stood out to you?

Lets review the 8 limbs of yoga?

Finally what is one thing you enjoyed the most in the first week?

Mind, Body & Spirit

By: Angela Verrill

Mind, Body & Spirit

By: Angela Verrill

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What is Meditation?

• Meditation means awareness; activities free from other distractions to the mind

• Watching you breath

• Listening to the birds

• It is a way of life

• “a cessation of the thought process” – a state of consciousness, when the mind is free of scattered thoughts & a variety of patterns

• the word meditation stems from 2 Latin words

• Meditari ~ to think, to dwell up, to exercise the mind

• Mederi ~ to heal

• Derivative from Sanskrit

• Medha ~ wisdom

Meditation is often thought of by others that it is a worship or prayer however this is not true; meditation means awareness. Anything you do with awareness is meditation. Meditation is not a technique or method, it’s a way of life (healthandyoga.com, 2014).

What is Mediation?Cont…

• Mind-body practice in complementary and alternative medicine

• Certain techniques or ways of practicing:

• Certain posture

• Focused attention

• Open approach with distractions

• Meditation may be practiced for many reasons which include:

• Increasing calmness & physical relaxation

• To include psychological balance

• deal with an illness

• Improve complete health & well-being

Meditation is a mind-body practice in CAM. There are many type of meditation a lot of which started in ancient religious and spiritual traditions (NCCAM, 2010).

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What is Meditation?Cont…

• 4 key components common with meditation

– Quite location

– Specific, comfortable posture

– Focus of attention

– Open mind-set

• type of mind-body medicine:

– Interactions with the brain/mind, rest of body & behavior

– Ways that emotional, mental, social, spiritual & behavioral factors can affect health directly

Meditation is usually practices in a quite place with little to no distractions if possible, especially helpful for those just learning meditation or practicing it. It depends on the type of meditation but it can be done while sitting, lying down, standing, walking or in other positions also. Focus of attention could be focus on a mantra which is a certain word or words, an object or breathing sensations (NCCAM, 2010). Open mind-set of attitude is allowing distractions to come and go naturally with out judgment. If distracted by thoughts they are able to slowly bring their attention back into focus.

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Meditation is Not

• Contemplation

• Hypnosis or autosuggestion

• Belonging to a certain culture or religion

• Instant peace

• Concentration

• Loss of control

• Exercises

• Mental effort

Contemplation means thinking about an idea, appealing your mind in fulfilling that thought. When you meditate you go beyond thought, you do not ask your mind to think a certain concept. Hypnosis is when a suggestion is made to program your mind with the attempt to control it by certain commands. However when you meditate you study the mind and let it reach tranquility and exploring deeper levels of yourself. Meditation is thought to belong to a religion or certain culture but this is not the case. It is a practice that allows you to explore the inner proportions of life. While meditation is not part of a certain religion, some religion do practice it as part of a ritual. Meditation does not mean instant peace (healthandyoga.com, 2014). Concentration is focusing your attention on a certain object or idea for a length of time. There are many different aspects of meditating and one is visualization, this technique involves another type of concentration. Sounds, voices, colors and uncontrolled movements have nothing to do with meditation or spirituality, these are symptoms of loss of control and awareness in a part of ourselves (Freemeditation.com, 2014). While postures and breathing techniques may be used to meditate they are not meditation on their own. These techniques may help to establish some balance if under the guidance of a true master or realized soul, if practiced without a true spiritual goal it leads to imbalance in the right channel.

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Origin of Meditation

• Roots traced back to Asia in the 6th century b.c.,

• Became the cornerstones of several philosophies

• Followers created rules & guidelines to live by that grew into several well-known religious philosophies :• Hinduism, Buddhism, Taoism, Confucianism & Essenes

• meditation mixed with practices to cleanse & purify the soul

• Meditation adopted by most religions

When many went different paths to clarification took retreat & relief in reflective & insightful thought.

This thought became the cornerstones of many philosophies, this got together many who were anxious to learn and share them.

Meditation also known as self-reflective thought was mixed with practices of these religions above to cleanse & purify the soul

Even though adopted by many religions it is not a religion on its own (Seaward, 2008).

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Origins of Meditation Cont…

• Self-reflection considered vital to the process of maturing

• Every culture & religion sect has a part of meditative practice:

Judaism Catholicism Protestantism

Islam American Indian Tribes

• Western & Eastern cultures have different beliefs of what mediation is

• Western ~ search for inner peace through external means

• Eastern ~ thoughts inward for harmony & amends

Worship of many American Indian tribes. The western and eastern cultures have different beliefs of what meditation is (Seaward, 2008).

Origin of MeditationCont…

• Meditation has many layers

– 1st layer ~ calming of the minds thought process

– After layer is peeled ~ deeper series of layers is shown for insights of the soul, intuition or enlightenment

• 1960’s ~ became popular influence due to “The Beatles”, music & lifestyle included meditation

– Counter-culture movements gained more influence

• 1980’s & 1990’s ~ materialism pushed people away

• 21st century ~ major part of movement

– Self-help workshops, motivational retreats & corporate seminars

– Now a major practice ~ 30 million people practice on regular basis

West perhaps misunderstood meditation (Seaward, 2008).

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Jose Silva Method

• Incorporated meditation into a practice to enhance personal mind control

• Used to access great thinking power & memory function

• Alpha thinking ~ principle of meditation

• state of mind physiologically represented by alpha waves,

• specific meditation ideas are included with other relaxation practices promoting deep relaxation & improved memory:

• breathing, biofeedback & mental imagery

The principle of meditation has also been modified to a concept called alpha thinking (Seaward, 2008).

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Meditation for Health

• Medical profession ~ adopted meditation as its own behavior-modification

• American Heart Association (AHA) ~ doubtful at first that meditation could promote physical calmness & inner peace

• Dr. Dean Ornish ~ proved that coronary heart disease in some cases is reversible

• National Institutes of Health (NIH) ~ for mental & emotional relief of cancer

• Eastern & Western cultures slowly become more integrated

The medical profession has adopted meditation as its own behavior- modification practice to fight against morbidity and mortality from stress-related heart disease (Seaward, 2008). The American Heart Association was doubtful at first that meditation could promote physical calmness and inner peace. Dr. Dean Ornish had proved that coronary heart disease is in some case reversible with people who meditate along with changes in their diet and exercise (Seaward, 2008). Eastern and Western cultures are slowly becoming more integrated, this will allow the concepts of meditation as a relaxation practice to become accepted for achieving both mental and physical homeostasis (Seaward, 2014).

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Mediation for HealthCont…

• 2007 ~ survey revealed more than 20 million adults & 725, 000 children had used meditation in the past 12 months

– 2002 ~ it was more than 15 million adults

• Used by people for many health problems like:

– Anxiety Pain

– Depression Stress

– Insomnia Physical/emotional symptoms

CAM use is on the rise and the statistic on 2007 shows exactly that. More people are becoming aware of alternative ways to help fight or combat diseases and mental health problems without using prescriptions (NCCAM, 2010). Physical or emotional symptoms that could be connected with chronic illnesses and their treatment; illnesses like: heart disease, HIV/AIDS and cancer

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Mediation for HealthCont…

• Meditation also used for complete wellness

• When your mind focuses on a certain part of the body, the blood flow increases & cells get more oxygen & nutrients

• Improvement of body luster & general health

• Many film starts/models include in daily regimen

• Meditation improves the mind, it comes under control & able to provide effective guidance to physical body to effectively execute all its projects

• Improvement in concentration

• Psychological exercises ~ powerful way to improve concentration & mental strength

Healthandyoga.com. (2014). What is Meditation. Retrieved from http://www.healthandyoga.com/html/meditation.aspx

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Health Benefits• Lowers oxygen

consumption

• Decrease respiratory rate

• Increases blood flow & slows heart rate

• Increases exercise tolerance in heart patients

• Deeps level of relaxation

• Brings blood pressure to normal

• Reduces anxiety attacks

• Enhances energy & strength

• Decreases muscle tension & headaches

• Build self-confidence

• Improves mood & behavior

• Helps with chronic diseases

• Reduces PMS

• Post-operative healing

• Enhances immune systems

• Reduces emotional distress

• Less perspiration

• Lower blood cortisol levels

• Helps with weight loss

Brings blood pressure back to normal, ideal for those with high blood pressure Reduces anxiety attacks, this is done because it lowers the levels of blood lactate. Decreases muscle tension and headaches, this includes any pain caused by tension. Improves mood and behavior by increasing serotonin production , when levels are low they are associated with depression, obesity, insomnia and headaches. Reduces pre-menstrual symptoms Enhances the immune system. It has been researched that meditation increases activity of natural-killer cells, they kill bacteria and cancer cells Helps with chronic diseases like allergies and arthritis (healthandyoga.com, 2014). As you can see there are many health benefits to meditating. Healthandyoga.com. (2014). What is Meditation. Retrieved from http://www.healthandyoga.com/html/meditation.aspx

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Meditation Techniques • Meditation can be done while sitting, lying down, standing, walking or

other positions; it depends on the type of meditation being practiced

• Yogi ~ person who practices meditation

• Mantra ~ one syllable word like peace, love or om, even a short phrase that helps clear the mind of ego based thoughts

• Tratak ~ visual type of mantra like a seashell, colorfully designed mandala or any object that is used by the eyes to focus attention & ignore distracting thoughts

• Mandala ~ circular-shaped object used as a visual mantra for clearing the mind of ego-based thoughts, usually intense in color & divided into quarters

• Nadam ~ auditory mantra which a repetitive sound is used to help clear the mind of ego-based thoughts; sounds like: a beating drum, chimes, Tibetan bells & Gregorian chants

Mantra is usually a one syllable word like peace, love or om or even a short phrase that helps clear the mind of ego-based thoughts. Tratak is a visual type of mantra like a seashell, colorfully designed mandala or any object that is used by the eyes to focus attention and ignored distracting thoughts. Mandala is a circular-shaped object used as a visual mantra for clearing the mind of ego-based thoughts. Nadam is a auditory mantra which a repetitive sound is used to help clear the mind of ego-based thoughts (Seaward, 2008).

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Meditation TechniquesCont…

• Concentration meditation ~ restrictive or exclusive meditation ~ focusing on a single point, could be:

watching the breath repeating a single word (mantra)

staring at a candle flame listening to a repetitive gong

counting beads on a rosary

• Mindfulness meditation ~ observe wondering thoughts as they drift through the mind. Intent is to not get involved with the thoughts or judge them but be aware of each mental note when it arises

– Able to see patterns of thoughts & feelings

– Over time become of aware of human tendency of judgment, with practice develop inner balance

• Active meditation ~ physical activity such as walking or swimming that promotes cleansing of the mind through repetitive motion

Giaim, Inc. (2014). How to Meditate: Meditation Techniques, Benefits & Beginner's How-to | Gaiam Life. Retrieved from http://life.gaiam.com/article/meditation-101-techniques-benefits-beginner-s-how

Meditation TechniquesCont…

• Mantra meditation ~ revealed sound~ conscious repetitions of certain sounds the attract the mind to help achieve a state of meditation;

• Trataka meditation ~ staring at an object from 3 -5 feet away for about 60 seconds until the object is embedded in the mind, without blinking , then closes eyes and visualize the object. Should the image fade or disappear, open eyes are start over.

• Chakra meditation ~ Chakra is a wheel , each Chakra symbolizes the major nerve centers that branch off from the spinal cord, serving the major organs of the body; there are 7 Chakras

Mantra meditation means revealed sound, combination of sounds that develop spontaneously. Chakra meditation main goal is to help individuals find and explore their Chakras, this would awaken them on a conscious level in a balance and integrated way.

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Meditation TechniquesCont…

• Vipassana meditation ~ insight ~ see things are they really are which is attained through self-observation; helps develop wisdom & allows the study of sensations in the body like: cold, pain, itching etc…

• Raja Yoga meditation ~ establishes a relationship with God & gives up worldly pleasures & dedicates their energies to the spiritual awakening of fellow beings

• Zazen ~ Zen meditation, it’s a way to discipline life & realization of time wasted each day; Sit a lotus position with back straight to allow free movement of diaphragm, chin is tucked in and weight of the body is distributed equally on both legs

Vipassana meditation is identifying one’s own nature, acknowledging bad elements and knowingly rid them from the system. Raja Yoga meditation takes the meditator (yogi) to a higher level of oneness and a greatly ennobling experience. They are filled with intense joy or ecstasy that takes the mind away from pleasures of the flesh and reforms bad habits (project-meditation.org, 2014).

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Meditation PosesPadmasana ~ Lotus Pose

In seated position, place the right foot onto the left thigh. Then take the left foot and place it onto the right thigh. Keep the body straight with both knees touching the floor. The hands are to be placed either with hands or wrists resting on the knees, or the hands placed between the heels, the right hand resting in the left hand

One of two important poses in meditation (healthandyoga.com, 2014).

Meditation PosesCont…

Siddhasana ~ Adepts Pose

In the sitting position, bend the left leg and place the heel at the perineum. Then, bend the right leg and place the heel against the pubic bone, or just above the genitals. The body is kept straight with the hands placed as in Padmasana.

Perineum is in the region of the pelvic diaphragm and between the legs, it is between the anus and genitals. As you can see the two poses are very similar with slight difference of feet position. These two poses are very important in meditation. They help calm the nervous system and also help attain physical, mental, emotional and spiritual stability (healthandyoga.com, 2014).

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Meditation PosesCont…

You just simply cross you legs and keep the head and trunk straight. The

hands are placed as in Padmasana.

Sukhasana ~Easy Pose

(healthandyoga.com, 2014). There are many more poses I could list here. These are very basic poses for a successful meditation Now we are going to try these together!

References• Seaward, Brian L.(2008) MANAGING STRESS 6E VITALBOOKS, 6th Edition. Jones &

Bartlett Learning

• Healthandyoga.com. (2014). What is Meditation. Retrieved from http://www.healthandyoga.com/html/meditation.aspx

• National Center for Complementary and Alternative Medicine (NCCAM). (2010). Meditation: An Introduction | NCCAM. Retrieved from http://nccam.nih.gov/health/meditation/overview.htm

• Freemeditation.com. (2014). What is meditation? - Meditation Explanation | Freemeditation.com. Retrieved from http://www.freemeditation.com/meditation-basics/

• Giaim, Inc. (2014). How to Meditate: Meditation Techniques, Benefits & Beginner's How-to | Gaiam Life. Retrieved from http://life.gaiam.com/article/meditation-101-techniques-benefits-beginner-s-how

• Project_meditation.org. (2014). Meditation Techniques - Project Meditation.

Retrieved from http://www.project-meditation.org/meditation_techniques.html