Meditation is a practice of concentrated focus upon a sound, object, visualization, the breath, movement, or attention itself in order to increase awareness of the present moment, reduce stress, promote relaxation, and enhance personal and spiritual growth.
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.
* Decreases the aging process.
* Higher levels of DHEAS in the elderly. An additional sign of youthfulness.
* Lowers oxygen consumption.
* Decreases respiratory rate.
* Increases blood flow and slows the heart rate.
* Helps to build self-confidence.
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.
* Less emotional agitation in response to experiences or situations
* Increased compassion towards others and empathy
* Fewer and less intense mood swings;
* Increased creativity and self-awareness
* Decrease in chronic and acute anxiety
* Fewer and less intense negative thoughts and emotions.
Music Meditation
Listening to music just naturally brings us into the present moment.
Try singing or playing percussion along with your favorite music. .Any object can be a percussion instrument. Just start tapping! Go to a music based event and enjoy it, you will be engaged inmeditation without any effort at all. Music touches every part of us.
Hobby Meditation
As you enjoy your hobby, add the elements of deep breathing, awareness of sensation, and focus on the current moment and you’ll be meditating.
Massage Meditation
Schedule a massage for yourself. As you enjoy the physical sensation, be aware of your breath. You may want to focus on one word such as Peace, Calm, Love, Joy, Happy, or perhaps a sound with no meaning such as Aum. As everyday thoughts enter your mind,take a breath and repeat your words that you have chosen to bring you back to the meditative state
10 Minute Dark, Quiet Room Meditation
Here is a simple and enjoyable 10 minute meditation routine that everyone can add into their day.
- Go into a darkened quiet room and sit in a comfortable position. (chair, floor) Close your eyes.
- Try gently cover your eyes with your hands for a few moments and/or rub your temples. Take a couple of deep yawns.
- Start by taking 10 deep breaths. Hold each for a period of time , count to 5 or 7, or what ever is comfortable for you and then release very slowly.
- After this simply breath normally. Be aware of your breath. Become aware of each part ofyour body from the tips of your toes all the way up to the top of your head.
- Notice each body part as you go up the body If you come across an area that is sensitive or tense take a minute to deep breathe into that area then go on to the next area. Send an intention of healing to any part that is in need of care.
- Then focus on a simple mantra, any word you choose, Peace, Calm, Love, Joy, Happy, or perhaps a sound with no meaning such as Aum. As everyday thoughts enter your mind,take a breath and repeat your words that you have chosen to bring you back to the meditative state
- At the end open your eyes, do any stretches that feel good, and take a few breaths.
- Feel the magical rejuvenation! 10 minutes go by really fast.
- You can do this as many times a day that you choose.
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