| Meditation is a discipline of consciousness that has | | | | (electroencephalogram) alpha, a brain wave |
| been practiced for over 5,000 years by many | | | | associated with relaxation. |
| different cultures by people from around the | | | | Benefits of Meditation |
| world. | | | | Studies also indicate that meditation can produce |
| While different meditative disciplines emphasize | | | | experience-based structural alterations in the |
| different goals -- from achievement of a higher | | | | brain,that may slow down the aging-related |
| state of consciousness, reaching greater focus, | | | | atrophy of certain areas of the brain. An imaging |
| relaxation and psychological balance;obtaining | | | | study led by Massachusetts General Hospital |
| creativity or self-awareness, or to cope with one | | | | (MGH) researchers showed that particular areas |
| or more diseases and conditions; and for overall | | | | of the cerebral cortex, the outer layer of the |
| wellness, all meditation techniques have one thing | | | | brain, were thicker in participants who were |
| in common - they all focus on quietening the busy | | | | experienced practitioners of a type of meditation |
| mind. | | | | commonly practiced in the U.S. and other Western |
| Two Basic Meditation Techniques | | | | countries. The article appeared in the Nov. 15, |
| All the meditation techniques can be grouped into | | | | 2008 issue of NeuroReport. |
| two basic approaches: | | | | Research has shown that Meditation can |
| - Concentrative meditation and | | | | contribute to an individual's psychological and |
| - Mindfulness meditation. | | | | physiological well-being. This is accomplished as |
| Concentrative Meditation | | | | Meditation brings the brainwave pattern into an |
| Concentrative meditation basically involves | | | | alpha state, which is a level of consciousness that |
| focusing the attention on an image, a sound | | | | promotes the healing state. |
| (mantra), or even your own breathing in order to | | | | Meditation is widely recommended as a healthy |
| calm the mind and allow a greater awareness and | | | | way to manage stress, and for good reason. It |
| clarity to emerge. The simplest form of | | | | provides many health-enhancing benefits, like |
| concentrative meditation is to sit quietly and focus | | | | reducing symptoms of stress and anxiety, |
| on your own breathing. As you focus your | | | | relieving chronic conditions such as chronic fatigue |
| awareness on the breath, focusing on the | | | | syndrome, fibromyalgia, ulcers, irritable bowel |
| repetitive rhythm of inhalation and exhalation ult, | | | | disorders, hypertension, and insomnia; relieving |
| your breathing will become slower and deeper, | | | | physical complaints like headaches, PMS, joint pain, |
| and the mind becomes more tranquil and aware. | | | | and even enhancing immunity to illness. |
| Mindfulness Meditation | | | | Meditation has also shown to provide the following |
| Mindfulness meditation could be said to be | | | | psychological benefits: |
| opposite of concentrative meditation, in that while | | | | - Increased brain wave coherence. |
| concentrative meditation involves zooming in and | | | | - Greater creativity, improved moral reasoning, |
| focusing on an object, sound or thought, when | | | | and higher IQ. |
| performing mindfulness meditation instead of | | | | - Improved learning ability and memory |
| narrowing your sight to a selected field you will be | | | | - Increased focus |
| aware of the entire field. The intent of | | | | - Increased self-actualization |
| mindfulness meditation, besides clearing and | | | | - Increased feelings of vitality and rejuvenation |
| calming the mind, is to (1) enable you to stop and | | | | - Increased happiness |
| appreciate life for all it has to offer and (2) to | | | | - Increased emotional stability |
| develop a skill that enables you to respond less | | | | - Increased self-confidence |
| impulsively and more effectively. | | | | - Increased connections with others |
| How Meditation Works | | | | - Decreased anxiety |
| Studies have shown that meditation can bring | | | | - Decreased depression |
| about a healthy state of relaxation by causing a | | | | - Decreased irritability and moodiness |
| generalized reduction in multiple physiological and | | | | Conclusion |
| biochemical markers, such as decreased heart | | | | Whichever meditative techniques you use, the |
| rate, decreased respiration rate, decreased | | | | potential benefits are clear and numerous, making |
| plasma cortisol (a major stress hormone), | | | | it one of the more commonly recommended |
| decreased pulse rate, and increased EEG | | | | stress management practices. |