The Benefits of Meditation
The brain waves of meditators show why they're
healthier. Neuroscientists have found that meditators shift their brain
activity to different areas of the cortex—brain waves in the stress-prone
right frontal cortex move to the calmer left frontal cortex. In other words,
they were calmer and happier than before.
Physiological Benefits of Meditation
* Deep rest-as measured
by decreased metabolic rate, lower heart rate, and reduced work load of
the heart.
* Lowered levels of cortisol
and lactate-two chemicals associated with stress.
* Reduction of free radicals-
unstable oxygen molecules that can cause tissue damage.
* Decreased high blood
pressure.
* Higher skin resistance.
Low skin resistance is correlated with higher stress and anxiety levels.
* Drop in cholesterol levels.
High cholesterol is associated with cardiovascular disease.
* Improved flow of air
to the lungs resulting in easier breathing. This has been very helpful
to asthma patients.
* Decreases the aging process.
* Higher levels of DHEAS
in the elderly. An additional sign of youthfulness.
Psychological Benefits of Meditation
* Increased brain wave coherence.
* Greater creativity.
* Decreased anxiety.
* Decreased depression
* Decreased irritability
and moodiness
* Improved learning ability
and memory.
* Increased self-actualization.
* Increased feelings of
vitality and rejuvenation.
* Increased happiness.
* Increased emotional stability.
Spiritual Benefits of Meditation
The longer an individual practices meditation,
the greater the likelihood that his or her goals and efforts will shift
toward personal and spiritual growth. Many individuals who initially learn
meditation for its self-regulatory aspects find that as their practice
deepens they are drawn more and more into the realm of the "spiritual."
It helps to increase compassionate self-awareness and self-acceptance.
1. Make time to meditate. Set
aside enough time in your daily routine for meditating. The effects of
meditation are most noticeable when you do it regularly and consistently
rather than sporadically.
As a beginner, you may need thirty minutes
or more, but when you have become more proficient in meditating, ten minutes
will suffice.
You can meditate at any time of day; some
people like to start their day off with meditation, others like to end
the day by clearing their mind, and some prefer to find refuge in meditation
in the middle of a busy day. Generally, however, the easiest time to meditate
is in the morning, before the day's events tire your body out and give
your mind more to think about.
Don't meditate immediately following a meal,
or when you are likely to be hungry. The body's digestive system can be
very distracting.
2. Find or create a quiet, relaxing
environment. It's especially important, when you're starting out, to avoid
any obstacles to attention. Turn off any TV sets, phone(s) or other noisy
appliances. If you play music, make sure it's calm, repetitive and gentle,
so as not to break your concentration. Meditating outside can be conducive,
as long as you don't sit near a busy roadway or another source of loud
noise.
3. Sit on level ground. Sit on
a cushion if the ground is uncomfortable. You don't have to twist your
limbs into the lotus position or adopt any unusual postures. The important
thing is to keep your back straight, as this will help with breathing later
on.
You can also meditate on a chair, but sit
on the front half of the seat so that your back doesn't lean against the
chair.
Any position in which you're relaxed
but your back is erect is permissible, even lying down--but be careful
that you're not so relaxed that you fall asleep.
4. Keep your eyes half-open without
focusing on anything. If this is too distracting or difficult, close them
or find something steady to focus on such as a small candle flame.
5. Breathe deeply and slowly from
your abdomen rather than your chest. You should feel your stomach rise
and fall while your chest stays relatively still.
6. Relax every muscle in your
body. Don't rush this, as it takes time to fully relax. Do it bit by bit,
starting at your toes, and working up to your head, until the tension melts
away.
7. Focus your attention. You may
notice that your mind wants to wander, bouncing from thought to thought,
making observations about other things. Bring your attention back to a
single point until it rests there naturally. The goal is to allow the "chattering"
in your mind to gradually fade away. Find an "anchor" to settle your mind.
Let your attention rest on the flow
of your breath. Listen to it, follow it, but make no judgments on it (such
as "It sounds a little raspy...maybe I'm getting a cold?").
To overcome verbal chatter, recite a mantra
(repetition of a sacred word). A single word like "aum" uttered at a steady
rhythm is best. You can recite it verbally or just with the voice in your
mind.
To circumvent images that keep intruding
on your thoughts, visualize a place that calms you. It can be real or imaginary.
Imagine you are at the top of a staircase leading to a peaceful place.
Count your way down the steps until you are peaceful and relaxed.
8. Silence your mind. Once you've
trained your mind to focus on just one thing at a time, the next step is
focus on nothing at all, essentially "clearing" your mind. This requires
tremendous discipline but is the pinnacle of meditation. After focusing
on a single point as described in the previous step, you can either cast
it away, or observe it impartially and let it come and then go, without
labeling it as "good" or bad". Take the same approach to any thoughts which
return to your mind until silence perseveres.
M. Isis
Israel - Authorized Senior Dealer
Nor.
California
Foodture - Cooking for a Healthy Future
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