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Fundamentally
meditation is about detaching from the world
around you and reaching a state of deep
relaxation and increased mental clarity.
Depending on the context it is described
in many ways, for example meditation could
be a condition in which the mind focuses
on a thought or an image, or an open receptiveness
to whatever enters the mind, or a state
of relaxed awareness, or a state in which
the mind is “empty”. Meditation has been
proven to be very beneficial in reversing
the effects of stress. In some people the
“flight or fight” response (increased adrenalin,
blood pressure, heart rate, muscle tension,
and shallow breathing) occurs not only when
they are faced with real danger but also
when they are faced with any situation they
deem to be stressful. In its extreme form
this might be an anxiety disorder. Meditation
reverses this process and people who practice
meditation regularly can shift into a meditative
state at will, and hence deal with stress
really well. |
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There are many techniques that can be used to
achieve a meditative state, although it takes
practice to be able to do it for a longer than
a few minutes. The person meditating must always
start in a comfortable position with good posture,
in a warm environment, and wearing loose clothes.
Examples of techniques that then may be used are:
- Mantra meditation, repeating a word or phrase
continually, perhaps using rosary beads or a
Tibetan prayer wheel. “Om” is considered by
Hindus to be the most sacred mantra, and is
defined as the original sound of the universe.
- Breath awareness meditation where the person
meditating focuses on their breathing, perhaps
inwardly counting or using peaceful words on
the in and/or out breath.
- Entering a state of mindfulness where you
are completely aware of but detached from everything
you are experiencing.
- Active meditation that involves performing
a rhythmic activity that allows the mind to
focus on achieving a meditative state, such
as walking, t’ai chi, and swimming.
- Object meditation that involves concentrating
on a specific object such as flowers, a candle,
a portrait, and feeling its presence, shape,
and weight.
| There are
many ways to teach yourself to meditate,
however the easiest way is to go to classes,
or consult with a teacher one-to-one. There
are also books, videos, dvds, and cds that
are very helpful. 15-20 minutes is a common
session length to aim for.
Examples of conditions where
meditation can be useful are:
- Stress, anxiety, fatigue, depression,
insomnia.
- Headaches and migraines.
- High blood pressure.
- Long-term pain.
- Addictions.
- Enhancing the immune system.
- Personal development.
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The following meditation books
are recommended as good places to start the journey
into meditation and are all available (via the
links) in association with Amazon.co.uk:
Guided Meditation CD by Bodhipaksa
Meditation for Dummies by Stephen Bodian
Insight Meditation Kit Audiobook by Joseph Goldstein
and Sharon Salzburg
Full Catastrophe Living: How to Cope with Stress,
Pain and Illness Using Mindfulness Meditation
by Jon Kabat-Zin
See our full range of Holistic
Therapy books in the Further Exploration
section.
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