Hello friends, and welcome to this month’s Joyinmovement
newsletter,
newsletter,
I’ve been getting inquiries
lately about handling stress and about meditation. Although my website
is called Joy in “movement,” there are certainly times when sitting
still is what’s called for, so let’s look more closely at meditation.
lately about handling stress and about meditation. Although my website
is called Joy in “movement,” there are certainly times when sitting
still is what’s called for, so let’s look more closely at meditation.
Just what does meditation mean? It can mean many
different things to different people, but no matter what the meditation
style or technique, during meditation people sit quietly, witnessing
internal thoughts and external stimuli without getting caught up in
them. Some of the practice forms are ancient and they come from numerous
sources.
different things to different people, but no matter what the meditation
style or technique, during meditation people sit quietly, witnessing
internal thoughts and external stimuli without getting caught up in
them. Some of the practice forms are ancient and they come from numerous
sources.
Concentration practices found in Transcendental
Meditation and mindfulness meditation are perhaps the best known
meditation techniques. TM is a technique from Hindu traditions that
promotes deep relaxation through the use of a mantra. A mantra is a
sacred word or sound that is used to focus attention or concentration.
Mindfulness meditation uses a process of intentionally paying attention
to what is happening in the present moment, both internally and
externally, without being distracted by what has already happened or
what may happen. Mindfulness meditation trains the practitioner to be an
observer without passing judgment.
Meditation and mindfulness meditation are perhaps the best known
meditation techniques. TM is a technique from Hindu traditions that
promotes deep relaxation through the use of a mantra. A mantra is a
sacred word or sound that is used to focus attention or concentration.
Mindfulness meditation uses a process of intentionally paying attention
to what is happening in the present moment, both internally and
externally, without being distracted by what has already happened or
what may happen. Mindfulness meditation trains the practitioner to be an
observer without passing judgment.
Modern science has developed tools to explore
meditation for clues about how it affects our body and brain. A wide
variety of studies on different approaches to meditation show that we
can exercise some degree of control over things we didn’t think we could
change, and gives us new possibilities for self-healing. The relaxation
response described by Herbert Benson MD, in his book, The Relaxation
Response, cites four basic elements common to eliciting a relaxation
response : a quiet environment, a mental device like a word, a passive
attitude, and a comfortable posture. This relaxation response is the
opposite of the flight-or-fight response. This relaxation response
includes:
meditation for clues about how it affects our body and brain. A wide
variety of studies on different approaches to meditation show that we
can exercise some degree of control over things we didn’t think we could
change, and gives us new possibilities for self-healing. The relaxation
response described by Herbert Benson MD, in his book, The Relaxation
Response, cites four basic elements common to eliciting a relaxation
response : a quiet environment, a mental device like a word, a passive
attitude, and a comfortable posture. This relaxation response is the
opposite of the flight-or-fight response. This relaxation response
includes:
*decreases in oxygen consumption
*decreases
in CO2 elimination
in CO2 elimination
*decreases in respiratory rate and volume
*decreases
in heart rate and blood pressure
in heart rate and blood pressure
*decreases in muscle
tension.
tension.
Because of its physiological benefits, relaxation
response meditation is used in most stress reduction programs. Other
relaxation methods such as prayer, guided imagery and hypnosis are not
categorized as meditation. That’s because they keep the practitioner
focused on the mind, body and senses, whereas meditation allows one to
quiet the mind to ultimately go beyond it. This can be achieved only
without engaging the senses and thoughts. According to the National
Institutes of Health, about 12% of adults in the U.S. use deep breathing
exercises and 8% use meditation as complimentary to their health care.
response meditation is used in most stress reduction programs. Other
relaxation methods such as prayer, guided imagery and hypnosis are not
categorized as meditation. That’s because they keep the practitioner
focused on the mind, body and senses, whereas meditation allows one to
quiet the mind to ultimately go beyond it. This can be achieved only
without engaging the senses and thoughts. According to the National
Institutes of Health, about 12% of adults in the U.S. use deep breathing
exercises and 8% use meditation as complimentary to their health care.
Let’s look more closely at what happens in your
brain when you meditate. Imaging advances have lead neuroscientists to
reject the view that the brain is fixed early in life and does not
change in adulthood, replacing it with a belief that the brain can adapt
and change, a concept called neuroplasticity. Some of the earliest
studies mapping the brain during meditation recorded the electrical
activity of the brain during meditation. These studies reported
increased alpha waves which are associated with relaxation of the entire
nervous system. Theta waves have also been recorded during meditation,
indicating a deeper state of mental silence and pleasant experiences.
There have been many studies over the past 16 years that have shown that
meditation increases clear thinking and creativity and that we can
train the mind to influence and change the structure and connectivity of
the brain. Data have shown a thicker cerebral cortex (the area playing a
critical role in decision making) in people who meditated 40 minutes a
day compared with those who did not. This may have positive applications
related to aging and memory enhancement.
brain when you meditate. Imaging advances have lead neuroscientists to
reject the view that the brain is fixed early in life and does not
change in adulthood, replacing it with a belief that the brain can adapt
and change, a concept called neuroplasticity. Some of the earliest
studies mapping the brain during meditation recorded the electrical
activity of the brain during meditation. These studies reported
increased alpha waves which are associated with relaxation of the entire
nervous system. Theta waves have also been recorded during meditation,
indicating a deeper state of mental silence and pleasant experiences.
There have been many studies over the past 16 years that have shown that
meditation increases clear thinking and creativity and that we can
train the mind to influence and change the structure and connectivity of
the brain. Data have shown a thicker cerebral cortex (the area playing a
critical role in decision making) in people who meditated 40 minutes a
day compared with those who did not. This may have positive applications
related to aging and memory enhancement.
Many studies have shown the benefits of meditation
on various disorders and diseases. Examples include:
on various disorders and diseases. Examples include:
*affective
disorders like depression and anxiety
disorders like depression and anxiety
*sleep disturbances
*chronic pain
*fibromyalgia
*immunity
*stress.
Meditation
is becoming more accessible, and I have seen more and more class
offerings for learning how to meditate and incorporating it into a
healthy lifestyle. Many hospitals and recovery programs utilize
meditation as part of their treatment protocols. The National Center for
Complimentary and Alternative Medicine considers meditation a
“mind-body” method, a category of complementary and alternative medicine
designed to facilitate the mind’s capacity to affect bodily function
and symptoms. That sounds like a lot of fancy words woven together to
simply say “try meditation, it’s good for you and just might be a key to
undoing some of the stress you are feeling!”
is becoming more accessible, and I have seen more and more class
offerings for learning how to meditate and incorporating it into a
healthy lifestyle. Many hospitals and recovery programs utilize
meditation as part of their treatment protocols. The National Center for
Complimentary and Alternative Medicine considers meditation a
“mind-body” method, a category of complementary and alternative medicine
designed to facilitate the mind’s capacity to affect bodily function
and symptoms. That sounds like a lot of fancy words woven together to
simply say “try meditation, it’s good for you and just might be a key to
undoing some of the stress you are feeling!”
Since it’s American Thanksgiving month for many of
us, I’ll close this month’s newsletter with one more thought. As you
indulge in your feast with family and friends, spend a few meditative
moments acknowledging how many things are going well in your life. It’s
easy during times like these to forget how many blessings we all have.
And of course experiencing joyinmovement is a great blessing to focus
on!
us, I’ll close this month’s newsletter with one more thought. As you
indulge in your feast with family and friends, spend a few meditative
moments acknowledging how many things are going well in your life. It’s
easy during times like these to forget how many blessings we all have.
And of course experiencing joyinmovement is a great blessing to focus
on!
shelli
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