May Peace Be With You: A Meditation Primer
by Ryan Halvorson
Life is crazy. It seems to move forward like a run on sentence. From the moment your sweet dreams are cut short by that obtrusive buzzer, to the very last blinks of consciousness late that evening, it seems as though there is never time to catch a breath. This frenetic pace in life is no surprise. Since childhood most of us have been taught that the importance of one’s life directly correlates to the accomplishments he’s made. Remember that old saying “the early bird gets the worm?” Well these days, not only does he get the worm, but he also gets high blood pressure, suffers from chronic stress, is well on his way to developing type II diabetes and, according to statistics, has a 50% chance of experiencing a mental disorder at some point in his life. Sure we have prescription drugs to help combat the negative effects of the American lifestyle, however many of them simply mask the symptoms instead of tending to the root of the problem. As a result, many are seeking alternative methods such as regular meditation to relieve pressure from life’s stressors.
What is meditation? The roots of meditation were formed long ago as East Asian philosophers began to research the connection between the mind, body and spirit. From that point on, various cultures and religious groups adopted ritualistic meditation for many reasons, such as to open up the path to God for example. Buddhists believe that the practice of meditation can reduce a person’s attachment to circumstances outside his control, which offers a less stressful and more fulfilling existence. Most often, however, meditation is used for contemplation purposes and to gain focus on the present moment. Many misconstrue meditation as strictly a religious practice, however the Dalai Lama has said that “You don’t have to become a Buddhist or adopt a particular religious faith [to meditate]. Everybody has the potential to lead a peaceful, meaningful life.” Now, as many as 10 million Americans meditate regularly and have discovered numerous benefits, anecdotal and research-based.
The benefits of regular meditation. When was the last time you sat in stillness for an extended period of time? I’m not talking about those last moments before you drift off to dreamland. No, I’m speaking more about an instance in which you turned off the television, disabled the ringer on the cell phone and simply sat. Do you remember such a time? Now, I’d like for you to take quick stock of your life and think about how many times during your day you experienced frustration, anger and stress. I also want you to think about what happened to your body during those experiences. Did your shoulders creep up next to your ears? Did you feel your heart pound and your blood boil? Did you get a headache? If you were able to relate to any of these emotions or feelings, meditation may be beneficial to you. According to research, even sitting in stillness for short time periods each day—less than even five minutes—can have significant results that last. Studies have shown that meditation can help lower blood pressure, heart rate, anxiety and stress, and can improve blood circulation, relaxation and feelings of well-being. Meditation has also shown enhanced concentration and immune function. And, after long-term practice, you might just be able to get rid of all those little nagging thoughts keeping you up late at night.
Types of meditation. There are several different varieties of meditations out there today. Some require absolute stillness while others include movement-oriented activity such as tai chi or chi kung. All formats, however, empasize learning how to stay in the current moment. Here are brief descriptions of a few of the most common forms of meditation:
· Concentration. Concentration meditation involves maintaining focus on something specific such as breath, candle light, the sound of a drum or gong, or a silently repeated word. The basic idea, however, is to remain concentrated on a single object, and to return to it as quickly as possible if the mind begins to wander.
· Mindfulness. This is a form of meditation in which the practitioner becomes an observer to the various thoughts that enter the mind. As an observer, you recognize a thought, but are careful not to gain attachment to it, or to assign judgment. In meditation, thoughts are not good, nor bad. 13th century Persian philosopher Rumi suggests treating each thought as a passing cloud. Look at it. Recognize it. Let it go. Oftentimes people become uncomfortable with the thoughts that enter the mind and make extra effort to avoid them. Experts warn against such tactics as they believe ignored thoughts become stronger and more difficult to let go of.
· Tai chi chuan. Head out to Balboa Park on a Saturday and Sunday morning, and you’re likely to find groups of slow-moving people practicing the Chinese martial art, tai chi. The slow, deliberate movements are intended to create greater physical and mental balance and requires ultimate concentration which makes it difficult to entertain stray, chattering thoughts.
Sample meditation. For those of you brave enough to delve into the calming world of meditation, the following method can act as an introduction to this widely-held practice.
1. Sit or lie so that the body is comfortable. If sitting, attempt to maintain a tall, solid posture by elongating the neck, keeping the back straight and chin parallel to the ground. Some prefer to sit cross-legged with the palms facing the sky
2. Close your eyes or focus them ahead and slightly downward.
3. Breathe effortlessly. Do not try to shorten or lengthen the breaths.
4. Allow yourself to observe the body’s sensations during inhalation and exhalation. Notice how the chest and abdomen expand and deflate. When the mind begins to wander, simply return the focus back to the breath and the body. If you’re new to meditation, try this technique for just a few minutes. Then, as you become more comfortable, extend the time a few minutes each subsequent session.
by Ryan Halvorson
Life is crazy. It seems to move forward like a run on sentence. From the moment your sweet dreams are cut short by that obtrusive buzzer, to the very last blinks of consciousness late that evening, it seems as though there is never time to catch a breath. This frenetic pace in life is no surprise. Since childhood most of us have been taught that the importance of one’s life directly correlates to the accomplishments he’s made. Remember that old saying “the early bird gets the worm?” Well these days, not only does he get the worm, but he also gets high blood pressure, suffers from chronic stress, is well on his way to developing type II diabetes and, according to statistics, has a 50% chance of experiencing a mental disorder at some point in his life. Sure we have prescription drugs to help combat the negative effects of the American lifestyle, however many of them simply mask the symptoms instead of tending to the root of the problem. As a result, many are seeking alternative methods such as regular meditation to relieve pressure from life’s stressors.
What is meditation? The roots of meditation were formed long ago as East Asian philosophers began to research the connection between the mind, body and spirit. From that point on, various cultures and religious groups adopted ritualistic meditation for many reasons, such as to open up the path to God for example. Buddhists believe that the practice of meditation can reduce a person’s attachment to circumstances outside his control, which offers a less stressful and more fulfilling existence. Most often, however, meditation is used for contemplation purposes and to gain focus on the present moment. Many misconstrue meditation as strictly a religious practice, however the Dalai Lama has said that “You don’t have to become a Buddhist or adopt a particular religious faith [to meditate]. Everybody has the potential to lead a peaceful, meaningful life.” Now, as many as 10 million Americans meditate regularly and have discovered numerous benefits, anecdotal and research-based.
The benefits of regular meditation. When was the last time you sat in stillness for an extended period of time? I’m not talking about those last moments before you drift off to dreamland. No, I’m speaking more about an instance in which you turned off the television, disabled the ringer on the cell phone and simply sat. Do you remember such a time? Now, I’d like for you to take quick stock of your life and think about how many times during your day you experienced frustration, anger and stress. I also want you to think about what happened to your body during those experiences. Did your shoulders creep up next to your ears? Did you feel your heart pound and your blood boil? Did you get a headache? If you were able to relate to any of these emotions or feelings, meditation may be beneficial to you. According to research, even sitting in stillness for short time periods each day—less than even five minutes—can have significant results that last. Studies have shown that meditation can help lower blood pressure, heart rate, anxiety and stress, and can improve blood circulation, relaxation and feelings of well-being. Meditation has also shown enhanced concentration and immune function. And, after long-term practice, you might just be able to get rid of all those little nagging thoughts keeping you up late at night.
Types of meditation. There are several different varieties of meditations out there today. Some require absolute stillness while others include movement-oriented activity such as tai chi or chi kung. All formats, however, empasize learning how to stay in the current moment. Here are brief descriptions of a few of the most common forms of meditation:
· Concentration. Concentration meditation involves maintaining focus on something specific such as breath, candle light, the sound of a drum or gong, or a silently repeated word. The basic idea, however, is to remain concentrated on a single object, and to return to it as quickly as possible if the mind begins to wander.
· Mindfulness. This is a form of meditation in which the practitioner becomes an observer to the various thoughts that enter the mind. As an observer, you recognize a thought, but are careful not to gain attachment to it, or to assign judgment. In meditation, thoughts are not good, nor bad. 13th century Persian philosopher Rumi suggests treating each thought as a passing cloud. Look at it. Recognize it. Let it go. Oftentimes people become uncomfortable with the thoughts that enter the mind and make extra effort to avoid them. Experts warn against such tactics as they believe ignored thoughts become stronger and more difficult to let go of.
· Tai chi chuan. Head out to Balboa Park on a Saturday and Sunday morning, and you’re likely to find groups of slow-moving people practicing the Chinese martial art, tai chi. The slow, deliberate movements are intended to create greater physical and mental balance and requires ultimate concentration which makes it difficult to entertain stray, chattering thoughts.
Sample meditation. For those of you brave enough to delve into the calming world of meditation, the following method can act as an introduction to this widely-held practice.
1. Sit or lie so that the body is comfortable. If sitting, attempt to maintain a tall, solid posture by elongating the neck, keeping the back straight and chin parallel to the ground. Some prefer to sit cross-legged with the palms facing the sky
2. Close your eyes or focus them ahead and slightly downward.
3. Breathe effortlessly. Do not try to shorten or lengthen the breaths.
4. Allow yourself to observe the body’s sensations during inhalation and exhalation. Notice how the chest and abdomen expand and deflate. When the mind begins to wander, simply return the focus back to the breath and the body. If you’re new to meditation, try this technique for just a few minutes. Then, as you become more comfortable, extend the time a few minutes each subsequent session.
Meditation can provide you with a great many benefits and can be practiced just about anywhere. As you become more adept, integrate its principles into your daily life and you’ll be amazed at how balanced and stress-free your days become!
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