You can sit in a chair, or sit up in bed. Contrary to popular belief, you don't have to sit cross-legged on the floor in order to meditate. Set an alarm if you don't want to lose track of time. Whatever your preferred technique, it helps in the beginning to have a quiet place, a comfortable sitting position and around five minutes to half an hour without outside distractions. Using a mantra - repeating a word or phrase over and over, either out loud or silently, to focus the attention, perhaps timed with the breath. Movement - using a physical technique like yoga, Qi Gong or Tai Chi to still the mind by coordinating the breath and the body with gentle movement. Looking at an object - focusing your attention, but not necessarily your thoughts, on the shape, sound and texture of an object, such as a tree or a candle flame. Some examples include:Ĭoncentrating on the breath - consciously noticing the movement of air in and out of your nostrils, or counting the breath in variety of ways.Įmptying the mind - allowing the mind to clear and 'float', gently pushing aside any stray thoughts, or allowing thoughts to float in and out of awareness. Meditation has evolved out of many different religions and philosophies, which means there are a number of different techniques to choose from. If meditation is practiced regularly, these beneficial changes become relatively permanent. This results in lowered blood pressure and heart rate, a reduction in stress hormones, and slowed metabolism. During an alpha wave state, the parasympathetic half of the autonomic nervous system comes to the fore. Chronic stress or burnout can occur when the sympathetic nervous system dominates for too long. These systems act in opposite yet complementary ways the sympathetic nervous system 'revs' the body, while the parasympathetic calms it down. The autonomic nervous system is made up of two parts, called the sympathetic and the parasympathetic. One of the main roles of the autonomic nervous system is to regulate glands and organs without any effort from our conscious minds. When the brain moves into an alpha wave state, many physiological changes occur, starting with the autonomic nervous system. Resting the mind has a dramatic effect on brain activity. Regular meditation can be used to help to treat a range of disorders, including: Scientific studies show that the regular practice of meditation can be a powerful healing tool. Gamma, delta and theta brain waves accompany other types of meditation and are associated with various altered states of consciousness. These brain waves accompany relaxation of the entire nervous system. The most well-known brain waves evident during many kinds of meditation are called alpha waves. During meditation, the brain's activity, as mapped by a device called an electroencephalograph (EEG), alters significantly. Many forms of meditation result in the clearing of one's mind and this promotes a sense of calm and heightened awareness. In the West, meditation has been embraced for both reasons, too, although many people know it most as a self-help tool for promoting good health and for stress management. This has usually also included many health promoting practices. Generally, Eastern religions have tended to concentrate on meditation as a means of realizing spiritual enlightenment. Meditation of one style or another can be found in most of the major religions, including Christianity, Buddhism, Hinduism and Islam. Overview of meditation as an alternative treatment for anxiety, depression, insomnia, chronic pain and other mental health and health conditions.
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