According to Dr. Andrew Weil in an interview posted on his website, meditation has been proven to have a positive effect on overall health because of its ability to combat stress. By training the mind to observe silence and focus on proper breathing, you connect to a deeper part of yourself. Weil says that meditation enhances mental health and as a side effect can foster compassion and kindness in an individual.
Walking Meditation
Modern life often doesn't allow time for quiet reflection and meditation. However, it might only take a few minutes of silent awareness to experience the benefits of meditation. Combining meditation with walking is healthy for the mind and body. Keeping your gaze in front of you, focus on the sensation of each foot as it contacts the ground. Refocus your attention when your thoughts drift away and bring them back into your body. As you inhale, imagine fresh oxygen being delivered throughout the cells in your body.
Simple Breathing Meditation
In his book "The Spontaneous Fulfillment of Desire," mind-body medicine specialist Dr. Deepak Chopra instructs the reader how to meditate and provides a deeper understanding of its significance. Chopra's meditation techniques are appropriate for beginners as well as to those who have been practicing meditation for years. In his simple breathing meditation technique, the mind is meant to focus only upon the breath. This is meant to focus your thoughts on the sensations in your body. Begin by sitting in a comfortable chair with the feet flat on the ground and palms upward in your lap. With closed eyes, observe the inflow and outflow of breath, making no attempt to control it. When the mind drifts away to a thought or sound in your environment, bring it back to the breath. Once you are comfortable with this basic technique, a chosen mantra can be added.
Using Mantras and Sutras
According to Chopra, using a mantra "creates an environment that will allow you to expand your consciousness." A mantra is a chosen word that can be mentally focused upon or spoken out loud and which might have a special significance to the person. Religion can provide inspiration for the choice of a mantra but using a mantra can be as simple as focusing on a word such as "love" or "peace." Chopra explains that when a mantra has an "intention coded in the sound" it becomes a sutra. Chopra offers ancient Sanskrit sutras in his book that he says can create transformative life changes through sound and vibration. He says that even if the meanings of these primordial sounds are not understood by the mind, they will still work.
To use a mantra or sutra with the simple breathing meditation, the inhalation is full and deep. On the exhale, the word or sound is spoken. Repeating this with each breath, witness any sensations in the body as you focus your mind on the sound or word.
References
- Dr. Weil: "An Interview With Susan Piver: What Are the Benefits of Meditation?"
- "The Spontaneous Fulfillment of Desire"; Deepak Chopra; 2003
- 1st Holistic: Meditation Techniques: Walking Meditation
Member Comments
cindisilva April 28
by cindisilva on April 28, 2011 at 6:00 PM
I invite you to watch my video on how to meditate on my you tube channel CindiSilva Teaches. You might also want to try the full body meditation. I hope this helps. A simple meditation exercise you can do any time, anywhere is breathe 3x, half smiling -- on the in breath pay attention to how it feels as the air goes into your nose as you inhale, and on the out breath pay attention to how it feels as the air leaves your nose as you exhale. I think of this as a happy up yourself meditation, because doing this simple meditation for about 1 minute brings you clarity, gives you a boost of energy and happiness by keeping you calm.
Cindi Silva Communication Coach|
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