Meditation is part of many cultural and spiritual traditions. In recent years, it has also been scientifically validated as a way to decrease stress and boost both physical and psychological health. Meditation isn't merely thinking; it's a way to turn off excess thinking and calm the mind's chatter. The result of meditation can be a quiet clarity, free of unnecessary worries about past and future.
Mindfulness
Mindfulness meditation involves paying attention to the present moment. You notice emotions, thoughts and body sensations as they arise, making no attempt to influence or change them. Some mindfulness meditation techniques specify paying attention to the breath. According to Duke University Medical School researcher Jeffrey Greeson, mindfulness meditation has been scientifically shown to reduce sadness, anxiety, anger and worry, and may also benefit people with chronic pain, major depression, binge eating disorders, lower back pain and other ailments.
Mantra meditation
With mantra meditation, you silently repeat a sound, word or phrase. Some techniques suggest a silent repetition with an unvarying rhythm. Other techniques say to allow the mantra to change and perhaps even fade away into silence. In some forms of mantra meditation, the mantra is a sound purported to have specific vibrational qualities. However, cardiologist Herbert Benson said that the relaxation response evoked by mantra meditation works just as easily with any neutral word. He recommended repeating the word "One."
Visualization
Visualization meditation involves picturing healing or calming imagery. You might imagine being in a soothing, peaceful place, perhaps near the ocean or a favorite place from childhood. As you picture this atmosphere, notice the pleasant details, such as the sound of the surf and the soothing warmth of the sun. Another form of visualization meditation involves imagining light or healing energies in the body.
Self-Inquiry
In classic self-inquiry, you silently ask the question, "Who am I?" Thoughts and ideas may come attempting to answer. As these answers occur to you, ask yourself, "Who is the thinker of these thoughts?" Notice that any thought, no matter how seemingly true, cannot be you, the thinker. Proponents of this form of meditation say that self-inquiry can take you to a silence beyond all thoughts.
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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