Mind, Body & Spirit

By: Angela Verrill

Week One Review

• What complementary and alternative medicine is

• Origin of how yoga started• Benefits of yoga• Learned about a couple poses• 8 limbs of yoga• What was one you enjoyed learning about

Week 2Meditation ~ 101

What is Meditation?

• Meditation means awareness; activities free from other distractions to the mind• Watching you breath• Listening to the birds

• It is a way of life• “a cessation of the thought process” – a state of consciousness, when

the mind is free of scattered thoughts & a variety of patterns• the word meditation stems from 2 Latin words

• Meditari ~ to think, to dwell up, to exercise the mind• Mederi ~ to heal

• Derivative from Sanskrit • Medha ~ wisdom

What is Mediation?Cont…

• Mind-body practice in complementary and alternative medicine

• Certain techniques or ways of practicing:• Certain posture• Focused attention• Open approach with distractions

• Meditation may be practiced for many reasons which include:• Increasing calmness & physical relaxation• To include psychological balance• deal with an illness • Improve complete health & well-being

What is Meditation?Cont…

• 4 key components common with meditation• Quite location• Specific, comfortable posture• Focus of attention• Open mind-set

• type of mind-body medicine:• Interactions with the brain/mind, rest of body &

behavior• Ways that emotional, mental, social, spiritual &

behavioral factors can affect health directly

Meditation is Not

• Contemplation• Hypnosis or autosuggestion• Belonging to a certain culture or religion• Instant peace• Concentration• Loss of control• Exercises• Mental effort

Origin of Meditation

Origin of Meditation

• Roots traced back to Asia in the 6th century b.c., • Became the cornerstones of several philosophies• Followers created rules & guidelines to live by that

grew into several well-known religious philosophies :• Hinduism, Buddhism, Taoism, Confucianism & Essenes

• meditation mixed with practices to cleanse & purify the soul

• Meditation adopted by most religions

Origins of Meditation Cont…

• Self-reflection considered vital to the process of maturing• Every culture & religion sect has a part of meditative

practice:Judaism Catholicism ProtestantismIslam American Indian Tribes

• Western & Eastern cultures have different beliefs of what mediation is • Western ~ search for inner peace through external

means• Eastern ~ thoughts inward for harmony & amends

Origin of MeditationCont…

• Meditation has many layers• 1st layer ~ calming of the minds thought process• After layer is peeled ~ deeper series of layers is shown for

insights of the soul, intuition or enlightenment• 1960’s ~ became popular influence due to “The Beatles”, music

& lifestyle included meditation • Counter-culture movements gained more influence

• 1980’s & 1990’s ~ materialism pushed people away • 21st century ~ major part of movement

• Self-help workshops, motivational retreats & corporate seminars

• Now a major practice ~ 30 million people practice on regular basis

Jose Silva Method• Incorporated meditation into a practice to enhance

personal mind control• Used to access great thinking power & memory

function• Alpha thinking ~ principle of meditation

• state of mind physiologically represented by alpha waves,

• specific meditation ideas are included with other relaxation practices promoting deep relaxation & improved memory: • breathing, biofeedback & mental imagery

Meditation for Health

Meditation for Health

• Medical profession ~ adopted meditation as its own behavior-modification

• American Heart Association (AHA) ~ doubtful at first that meditation could promote physical calmness & inner peace

• Dr. Dean Ornish ~ proved that coronary heart disease in some cases is reversible

• National Institutes of Health (NIH) ~ for mental & emotional relief of cancer

• Eastern & Western cultures slowly become more integrated

Mediation for HealthCont…

• 2007 ~ survey revealed more than 20 million adults & 725, 000 children had used meditation in the past 12 months • 2002 ~ it was more than 15 million adults

• Used by people for many health problems like:Anxiety PainDepression StressInsomnia Physical/emotional symptoms

Mediation for HealthCont…

• Meditation also used for complete wellness • When your mind focuses on a certain part of the body, the

blood flow increases & cells get more oxygen & nutrients• Improvement of body luster & general health• Many film starts/models include in daily regimen

• Meditation improves the mind, it comes under control & able to provide effective guidance to physical body to effectively execute all its projects• Improvement in concentration• Psychological exercises ~ powerful way to improve

concentration & mental strength

Benefits of Meditation

Health Benefits• Lowers oxygen

consumption• Decrease respiratory rate• Increases blood flow &

slows heart rate• Increases exercise tolerance

in heart patients• Deeps level of relaxation• Brings blood pressure to

normal• Reduces anxiety attacks• Enhances energy & strength

• Decreases muscle tension & headaches

• Build self-confidence• Improves mood & behavior• Helps with chronic diseases• Reduces PMS• Post-operative healing• Enhances immune systems• Reduces emotional distress• Less perspiration• Lower blood cortisol levels• Helps with weight loss

Meditation Techniques

Meditation Techniques • Meditation can be done while sitting, lying down, standing, walking or

other positions; it depends on the type of meditation being practiced• Yogi ~ person who practices meditation• Mantra ~ one syllable word like peace, love or om, even a short phrase

that helps clear the mind of ego based thoughts• Tratak ~ visual type of mantra like a seashell, colorfully designed

mandala or any object that is used by the eyes to focus attention & ignore distracting thoughts

• Mandala ~ circular-shaped object used as a visual mantra for clearing the mind of ego-based thoughts, usually intense in color & divided into quarters

• Nadam ~ auditory mantra which a repetitive sound is used to help clear the mind of ego-based thoughts; sounds like: a beating drum, chimes, Tibetan bells & Gregorian chants

Meditation TechniquesCont…

• Concentration meditation ~ restrictive or exclusive meditation ~ focusing on a single point, could be:

watching the breath repeating a single word (mantra)staring at a candle flame listening to a repetitive gongcounting beads on a rosary

• Mindfulness meditation ~ observe wondering thoughts as they drift through the mind. Intent is to not get involved with the thoughts or judge them but be aware of each mental note when it arises• Able to see patterns of thoughts & feelings• Over time become of aware of human tendency of judgment, with

practice develop inner balance• Active meditation ~ physical activity such as walking or swimming

that promotes cleansing of the mind through repetitive motion

Meditation TechniquesCont…

• Mantra meditation ~ revealed sound~ conscious repetitions of certain sounds the attract the mind to help achieve a state of meditation;

• Trataka meditation ~ staring at an object from 3 -5 feet away for about 60 seconds until the object is embedded in the mind, without blinking , then closes eyes and visualize the object. Should the image fade or disappear, open eyes are start over.

• Chakra meditation ~ Chakra is a wheel , each Chakra symbolizes the major nerve centers that branch off from the spinal cord, serving the major organs of the body; there are 7 Chakras

Meditation TechniquesCont…

• Vipassana meditation ~ insight ~ see things are they really are which is attained through self-observation; helps develop wisdom & allows the study of sensations in the body like: cold, pain, itching etc…

• Raja Yoga meditation ~ establishes a relationship with God & gives up worldly pleasures & dedicates their energies to the spiritual awakening of fellow beings

• Zazen ~ Zen meditation, it’s a way to discipline life & realization of time wasted each day; Sit a lotus position with back straight to allow free movement of diaphragm, chin is tucked in and weight of the body is distributed equally on both legs

Meditation Poses

Meditation PosesPadmasana ~ Lotus Pose

In seated position, place the right foot onto the left thigh. Then take the left foot and place it onto the right thigh. Keep the body straight with both knees touching the floor. The hands are to be placed either with hands or wrists resting on the knees, or the hands placed between the heels, the right hand resting in the left hand

Meditation Poses Cont…

Siddhasana ~ Adepts Pose

In the sitting position, bend the left leg and place the heel at the perineum. Then, bend the right leg and place the heel against the pubic bone, or just above the genitals. The body is kept straight with the hands placed as in Padmasana.

Meditation PosesCont…

You just simply cross you legs and keep the head and trunk straight. The hands are placed as in Padmasana.

Sukhasana  ~Easy Pose

References• Seaward, Brian L.(2008) MANAGING STRESS 6E VITALBOOKS, 6th Edition. Jones &

Bartlett Learning

• Healthandyoga.com. (2014). What is Meditation. Retrieved from http://www.healthandyoga.com/html/meditation.aspx

• National Center for Complementary and Alternative Medicine (NCCAM). (2010). Meditation: An Introduction | NCCAM. Retrieved from http://nccam.nih.gov/health/meditation/overview.htm

• Freemeditation.com. (2014). What is meditation? - Meditation Explanation | Freemeditation.com. Retrieved from http://www.freemeditation.com/meditation-basics/

• Giaim, Inc. (2014). How to Meditate: Meditation Techniques, Benefits & Beginner's How-to | Gaiam Life. Retrieved from http://life.gaiam.com/article/meditation-101-techniques-benefits-beginner-s-how

• Project_meditation.org. (2014). Meditation Techniques - Project Meditation. Retrieved from http://www.project-meditation.org/meditation_techniques.html