Meditation is a mental exercise that can bring about psychological and physical benefits without the side effects of medications. It can bring the mind and body together with deep breathing and focused attention.
Meditation has been used for thousands of years to manage stress and improve personal health. Ancient cultures of Asia and the Middle East included meditation as a part of their religious celebrations and traditions. Meditation is still used, during ceremonial rites, by the Chinese Taoist and Zen Buddhist as a way to achieve higher levels of consciousness. However, meditation is also commonly used all over the world to achieve its countless health benefits.
The objective of meditation is to gain control over one’s attention by clearing the mind and blocking out stressors responsible for high tension. Meditation is the practice of focusing on a religious figure, a positive mantra or affirmation, a chakra center in the body, or just the natural rhythm of one’s breathing.
It is not difficult to meditate. You can practice meditation alone or in groups, while sitting, standing, walking slowly, or lying down. In traditional meditation the posture is very important, but some people may find it difficult to sit in the upright, cross-legged position. If you choose to sit the traditional way, yoga exercises can help to increase flexibility and strength making it much easier to sit in the cross-legged position.
There are many methods and styles of meditation, but more and more people are creating their own methods. There are many ways you can personalize the experience, like adding aromatherapy, candle burning, or music. The method, style, and position may vary. It is the mental training that helps to achieve improved concentration and creativity by reducing stress and quieting the mind. But, meditation can do more than calm the mind; it is a powerful medicine as well.
Many studies have been done on the health benefits of meditation. The American Journal of Managed Care shows people following a Transcendental Mediation program have 80% fewer hospital admissions and 55% fewer visits to the doctor. Many studies reveal people who meditate live longer healthier lives. A study in Psychosomatic Medicine in November 1999 shows mediation lowers blood pressure. A 1996 study in the American Journal of Cardiology shows men with coronary artery disease were able to improve heart rate, blood pressure, and work performance just by meditating 20 minutes twice daily for six to eight months.
Here is a technique that you should be able to practice anywhere. Initially, while learning, you should try to practice in a room that is quiet, and free of disturbances. To be most effective try allowing a time block of approximately 15 minutes.
- Sit in a chair or on the floor in an upright position with your hands resting in your lap or on the arms of the chair. Assume a passive attitude and allow your body to relax, while you focus on your breathing.
- Allow yourself to breathe regularly, at your own rhythm. Every time you inhale think of the word “one”, and think of the word “two’ as you exhale.
- Continue breathing this way for as much time as you have with the objective of bringing about a hypometabolic state, leading to body relaxation.
- Take your time and enjoy.
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