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What is meditation?
DFN - "Consciously directing your ________________ to alter your state of consciousness."
www.meditationcenter.com/info/index.html
What meditation is
Allowing your mind to be _________ and attentive. Increase awareness of the world around you. Being in the moment not worrying about the past or future A process more than a goal
Meditation is not
Falling asleep. Going into ________________. Becoming lost in thought. Forgetting who or where you are.
www.heartspring.net/music_health_effects.html
Types of meditation
Two groups:
Concentrative - focus on ________________
Meditation of mind Meditation of body Meditation of senses
Types of Meditation
Mindful - quiet ________________ of stimuli without thought or worry
Mindfulness meditation
Concentrative Meditation
Meditation of mind
Involves use of a ________________ or an internal visual image.
Meditation of body
Involves attending to breath or other physical sensations such as rocking or overall feeling.
Concentrative Meditation
Meditation of ________________
Involves attending to sounds or external visual stimuli
Mindful Meditation
Mindfulness meditation
Involves attending to a the __________ of all stimuli in your environment, without concentration.
Smith (2005)
Why Meditate?
Traditional view _____________ growth Contemporary view relaxation, stress relief
How to meditate
1. Find a quiet, comfortable place where you will not be ________________. 2. Calmly attend to a stimulus (breath, mantra, etc.)
How to meditate
3. Calmly redirect your attention back to the target stimulus when you get distracted. 4. Feel yourself __________ and continue attending to your target stimulus.
Misconceptions
Meditation is very difficult. Not true, with _____________ it becomes easier and easier. Meditation requires you to turn off your thoughts. Also false, you dont turn off your thoughts, you just dont focus on and worry about them.
http://www.meditationcenter.com/info/index.html
Misconceptions
You have to sit in uncomfortable positions to meditate.
No, you should sit (or lay down) in a comfortable position for best results.
Meditation began from ______________ religious practices. (ex. Hinduism, Buddhism, Taoism, and
Confucianism.)
Their mind set and way of life promote meditation to achieve peace of mind and enlightenment. Each culture has their form of meditation tied with their own beliefs. Meditation spreads throughout the world today.
http://www.erowid.og/spirit/meditation
Types of Meditation
Transcendental Zen Mindfulness or insight ________________
Types of Meditation
Guided ________________ Music And many more
Transcendental Meditation
DFN: A technique of meditation derived from
Hindu traditions that promotes deep relaxation or state of rest, through the use of a mantra.
________________: A sacred phrase, word or sound chanted
repeatedly as part of meditation and prayer, as an aid to
concentration and the development of spiritual power
One of the more widely known mantras is the letter of the Sanskrit alphabet, Om
http://www.transcendental-meditation.org.uk
Instructed to create universal meditation technique Himalayan mountains, 2 yrs 1959-Formal teaching U.S. 1961-popularity-70s
Zen Meditation
DFN: Enlightenment can be attained through
meditation, ________________, and intuition rather than through faith and devotion practiced mainly in China, Japan, Korea, and Vietnam.
Listening
It is the province of knowledge to speak and it is the privilege of wisdom to listen Oliver Wendell Holmes
http://www.interluderetreat.com/meditate/listen.htm
Sounds
is heard, resulting from stimulation of auditory nerves by ________________ in the air, either passive or active. Music is a ______________ sound. A musical sound is more than just the sounds of the city streets or the constant hum of conversation, a musical sound, or a tone, can be defined in terms of pitch and duration.
Music
tone, scale, pitch, and presentation, to be most effective during meditation Affects brain at certain levels; our ______ can fluctuate between various music genres Can activate neural pathways associated with euphoria and reward which promotes emotional happiness While anyone can simply play music while meditating it may ___________ the person from gaining full benefit from their meditation session. You must ________________ to music in order to gain benefit from music during meditation. Listening to and focusing on the music, (if done properly), http://www.pauladams.org/Meditationpage/Meditation%20Page.htm
can experience personal insights that provide answers and guidance for important life issues Provides an opportunity for emotions to be recognized, released, and then processed productively Recognized as a psychotherapeutic method by the American Music Therapy Association (AMTA)
http://www.musicinhealth.com/about_gim.html
GIM Continued
The music during GIM evokes
_______________, sensations, and feelings and the traveler and guide dialogue together about the unfolding journey The traveler spontaneously describes experiences stimulated by the music while the guide supports and encourages Sessions usually last 30-45 minutes (Music in Health)
http://www.musicinhealth.com/about_gim.html
With Sound
Sit in meditation and attend to
the sounds that come to you Allow yourself to hear ________________ the sound Listen with full attention What do you hear?...Disregard the name of what you hear Instead, focus on the sensation you achieve
avoid music you assume will relax you if using music as meditation, try not to concentrate on anything else ie:breathing technique give in to the music. Let yourself feel what the composer intended to feel
http://www.interluderetreat.com/meditate/listen.htm
http://www.internethealthlibrary.com/therapies/musictherapy-research.htm
In Conclusion
Music in general is ________________ for
effective meditation However, music affects the brain in areas that meditation alone does not The combination of the two, music and meditation, can potentially produce a more effective meditation session and in turn a higher spiritual experience
Physical Benefits
Helps prevent heart disease Reduces ___________ Enhances immune system Lowers blood pressure Decreases risk of heart attack and stroke Helps prevent digestive problems Improves fertility
http://cms.psychologytoday.com/articles/index.php?term=pto-20010501-000025
Graceful aging
http://cms.psychologytoday.com/articles/index.php?term=pto-20010501-000025 http://1stholistic.com/Meditation/hol_meditation.htm
Psychological Benefits
Higher level of self-acceptance and insight about oneself Reduces Stress Decreases anxiety Decreases ________________ Helps people better relate to one another
http://cms.psychologytoday.com/articles/index.php?term=pto-20010501-000025
Improvements in those with ______________ Improved learning ability and memory Increased IQ
Harrison, Linda J. (2004). Sahaja Yoga Meditation as a Family Treatment Program for Children with Attention DeficitHyperactive Disorder. Clinical Child Psychology & Psychiatry, 9(4), 479-497.
http://cms.psychologytoday.com/articles/index.php?term=pto-20010501-000025
Relaxation Response
Dr. Herbert Benson of the Mind-Body Medical Institute, which is affiliated with Harvard and several Boston hospitals, reports that meditation induces a host of ________________ and physical changes in the body collectively referred to as the "relaxation response." The relaxation response includes changes in metabolism, heart rate, respiration, blood pressure, and brain chemistry. The relaxation response is beneficial in reducing stress and controlling the fight-or-flight response.
http://www.nytimes.com/library/national/science/health/112399hth-cancer-meditation.html http://www.mindtools.com/pages/article/newTCS_05.htm