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Why meditate?
When you think meditation, what comes to
mind? Yogis? Mysticism? The sounds of a sitar?
Sitting cross-legged? Clouds of incense? Chanting? Forget
the trappings. Meditation doesn't require years of training.
It isn't difficult to learn or practice. And you don't even have
to blank your mind to do it! Okay, but why
bother? Surely life is pressured enough without trying to
carve out time for this exotic practice?
Maybe not. Consider:
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Meditation quiets the
mind.
From being very active and unfocused, the
mind becomes calmer, more focused, clearer-thinking. Breathing
deepens and brain waves slow. Blood flow to the brain
increases, improving concentration and memory. And creating a
general feeling of well-being. |
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Meditation is good for
the heart. It
reduces heart disease. Lowers high blood pressure. Can
even help normalize irregular heartbeat. A recent study found
that meditating for twenty minutes twice a day thinned artery walls,
reducing stroke risk (by 15%) and heart disease risk (by 11%).
In control subjects--who spent equivalent time in leisure activities
such as reading or exercising--artery walls thickened (Stroke
2000 31:568-573). |
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Meditation strengthens
the immune system. It significantly increases the number of blood cells which kill
bacteria and cancer cells. In a study conducted over several
years, this translated to more than 50% fewer doctor visits and over
50% less hospitalization time for meditators than non-meditators
(Reported by Denise and Dennis Denniston in The Transcendental
Meditation Tm Book). |
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vitality. It reduces chronic pain (including
back pain and certain types of cancer-related pain). Helps
control levels of damaging cortisol (a stress hormone). May even
help prevent anxiety attacks. Meditation's deep relaxation can
boost energy and zest for life. |
Interested? Then consider the possibilities.
In essence, meditation is
focus.
It involves
directing your attention to one specific thing, so that your state of
mind changes. There are many things you can focus on and many ways
to meditate. Among them:
And relax! There is
no wrong way to
meditate.
No unsuccessful meditation. Your experiences with
meditation will vary from day to day. So simply accept whatever
occurs. And feel good: you are doing your body - and your
mind - a favor!
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Ready to
Meditate?
Here is a simple,
widely-practiced method.
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Sit
upright and at ease in a comfortable chair. How
you place your hands and feet doesn't matter. You can even lie
down if you prefer.
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Close
your eyes.
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With
relaxed effort, focus your attention on your breathing.
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Concentrate on the physical sensation of air
entering your nose, filling your chest, then leaving your
body. |
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You might want to imagine that each breath in is
bringing health and vitality to your body, and each exhale is
releasing pain, stress, or illness. |
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If your
attention drifts away (and it will!)
just bring it
back, and continue observing your breathing.
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Continue
like this for about ten minutes.
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