Meditation
From WikiBody - The Owner's Manual For Your Body
Meditation is an umbrella term that encompasses a variety of breathing and mental exercises that are known to enhance cognitive clarity and emotional calm. People of any age can take advantage of this simple and effective method for relaxation, focus, and overall well being.
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[edit] Types of Meditation
The stereotypical image of a cross-legged monk chanting "om" may have you believing that meditation is not for you. But there are a variety of ways to meditate, and one of them is bound to suit your personal tastes.
The two main types of meditation are concentrative meditation and mindful meditation.
Concentrative meditation entails focusing on a single thought, sound, or image. The goal of concentrative meditation is to narrow your attention and empty your mind.
In contrast, mindful meditation invites you to enlarge your awareness and become fully present in the moment. Thoughts, physical sensations, colors, scents, and the activity of the people around could all become part of a mindful meditation session.
Both types of meditation are intended to shift your awareness away from your usual concerns and ideas, which can have a variety of cognitive, emotional, and physical benefits.
[edit] Benefits of Meditation
Stress Reduction
The daily gauntlet of deadlines, conflicts, and frustrations causes your flight-or-fight response to be almost continually engaged. This state of heightened arousal is beneficial in times of imminent danger. But in the long term, the strain of stimulation can lead to chronic stress-related illnesses.
Fortunately, mediation is a pharmaceutical-free way to reduce stress. Meditation can be so effective at stress reduction that a study published in the American Journal of Psychiatry concluded that meditative techniques can be used to reduce the symptoms of individuals suffering from anxiety and panic disorders.
Lower Blood Pressure
Several studies have pointed to the blood pressure-lowering effects of regular meditation.
For example, patients in a study conducted by the Benson-Henry Institute for Mind Body Medicine in Boston, Massachusetts found that patients who engaged in daily meditation, had higher levels of nitric oxide in their blood streams. Nitric oxide is a compound that allows blood vessels to relax, which allows blood to flow more freely throughout the body, thereby lowering blood pressure.
Another study, this one from the University of Kentucky, found that participants had "approximate reductions of 4.7 mm systolic blood pressure and 3.2 mm diastolic blood pressure." These lowered numbers were significant enough to allow many patients to lower the dosage of blood pressure medication, and reduce the undesired side effects that come with them.
Pain Management
Meditation can also be used to lessen the intensity of chronic pain. A study published in the journal Psychosomatic Medicineillustrated that highly trained mindful meditation practitioners could become more resistant to painful temperatures than non-mediators.
But successful meditative pain management does not take years of intensive training. A study from the Journal of Pain showed that just three 20-minute meditation training sessions was allowed participants to "[reduce] pain ratings and anxiety scores when compared with baseline testing."
[edit] How to Meditate
Concentrative Meditation
Start by finding a quiet place where you won't be interrupted for the duration of your meditation session. Wearing loose-fitting clothes is also recommended to help you feel relaxed.
Next, sit in a chair or on a mat, and sit in a comfortable position. Be sure to keep your back straight, as this will make the breathing portion of meditation easier.
Start by taking relaxed breaths and paying attention to the sound and rhythm of your inhalation and exhalation. Let your mind become calm and clear. Thoughts and feelings will naturally occur in your mind. Do not become discouraged. Simply acknowledge them and let them drift away again.
Use your breathing as a counterpoint to distractions. Let intrusive thoughts flow out of your consciousness as you exhale.
The more often you practice emptying your mind, the more easily you will be able to respond to stress in a calm, productive manner.
Mindful Meditation
A mindful meditative technique called impartial observation can be performed anywhere because it does not require a calm, quiet environment.
The key to impartial observation is to notice everything that you are experiencing, but not judge or dwell upon any of these observations.
Next time you get stressed out, take the time to notice your breathing. And how your clothes feel against your skin. And the colors of the objects in front of you. And the sound all around you. Observe these sensations and items, but do not dwell on them.
Do not judge your thoughts or observations. Let them wash over you and fill your awareness.
Do not let your thoughts stray to the past or the future. Focus on what your are experiencing at that moment.
