Introduction to meditation Week 1

What is meditation 1: to engage in contemplation or reflection 2:  to engage in mental exercise (as concentration on one's breathing or repetition of a mantra) for the purpose of reaching a heightened level of spiritual awareness Meditation has been used for hundreds of years to calm the mind and relax the body. People meditate for relaxation, religious purposes, pain relief, and to calm the mind. Using meditation has been shown to have many health benefits. There are many forms of meditation and they all can help the mind and body in one way or another. som.org

What do you know about Meditation? What are your thoughts and feelings about meditation? What types of meditation do you know about? www.dreamstime.com (n.d.). Retrieved March 11, 2015, from http://www.merriam-webster.com/dictionary/meditate

Concentration Meditation Types of meditation Concentration Meditation Why is concentration so important? This is because in order to gain the fruits of meditation, you need to train the mind to concentrate and focus on an object or nothingness, that is to cut all distractions. There are several types of meditation techniques in concentration meditation category that can help you overcome distractions within and outside your mind and sustain mental focus. The different types of techniques that will help you gain concentration include:  Zen meditation Transcendental Meditation Om meditation Shine Meditation or Samadhi Chakra Meditation Why is concentration so important? This is because in order to gain the fruits of meditation, you need to train the mind to concentrate and focus on an object or nothingness, that is to cut all distractions. This allows your mind to be calm and awaken beyond thought elaboration and even beyond your sense of self. Once you hold this view of awareness, you can use it for your wellness and for the greater good. It is more correct to say that it affects positively all the beings, yourself included. (Different Types of Meditation. (n.d.). Retrieved March 11, 2015, from http://www.spiritual-healing-for-you.com/types-of-meditation.html) (Different Types of Meditation. (n.d.). Retrieved March 11, 2015, from http://www.spiritual-healing-for-you.com/types-of-meditation.html)

Types of meditation Reflective Meditation Reflective meditation is also known as analytical meditation and refers to disciplined thinking. In order to successfully practice reflective meditation, you will need to choose a question, theme, or topic and focus your analysis or reflection upon it. Initially, your thoughts may wander to other topics but then you need to train your mind to come back to the topic in question. In order to do this, you need to learn concentration meditation first. (Different Types of Meditation. (n.d.). Retrieved March 11, 2015, from http://www.spiritual-healing-for-you.com/types-of-meditation.html)

Types of meditation Mindfulness Meditation Mindfulness meditation is one the most powerful and alternative meditation techniques, which lays emphasis on cultivating a highly receptive mindful attention toward any action or objects within your sphere of influence. There are different types of techniques in this category that you can practice, like: Vipassana meditation Deep breathing meditation Body scan meditation Visualization meditation Mindful breathing Mindful Eating Sitting Meditation Walking Meditation Mindfulness meditation is one of the important meditation types that helps you learn a simple thing: to pay attention or be "mindful". This type of meditation is known to provide pain relief and help for those suffering from anxiety and depression. (Different Types of Meditation. (n.d.). Retrieved March 11, 2015, from http://www.spiritual-healing-for-you.com/types-of-meditation.html) (Different Types of Meditation. (n.d.). Retrieved March 11, 2015, from http://www.spiritual-healing-for-you.com/types-of-meditation.html)

Types of meditation Heart-Centered Meditation Heart-centered meditation will help you release all your fears and sadness and bathe in the radiance of loving kindness and compassion. It is also known as the heart chakra meditation. Practicing this meditation over a period of time will help you to heal your heart and that of others. (Different Types of Meditation. (n.d.). Retrieved March 11, 2015, from http://www.spiritual-healing-for-you.com/types-of-meditation.html)

Types of meditation Creative Meditation or Visualization A different type of meditation technique, this form of meditation will enable you to consciously cultivate as well as strengthen different qualities of your mind. It focuses on strengthening qualities, such as appreciation, joy, compassion, patience, empathy, love, gratitude, compassion, humility, fearlessness, and tenderness, among others. (Different Types of Meditation. (n.d.). Retrieved March 11, 2015, from http://www.spiritual-healing-for-you.com/types-of-meditation.html)

Benefits of meditation Mental Benefits of Meditation Anxiety decreases Emotional stability improves Creativity increases Happiness increases Intuition develops Gain clarity and peace of mind Problems become smaller Meditation sharpens the mind by gaining focus and expands through relaxation A sharp mind without expansion causes tension, anger and frustration An expanded consciousness without sharpness can lead to lack of action/progress The balance of a sharp mind and an expanded consciousness brings perfection Physical Benefits of Meditation On a physical level, meditation: Lowers high blood pressure Lowers the levels of blood lactate, reducing anxiety attacks Decreases any tension-related pain, such as, tension headaches, ulcers, insomnia, muscle and joint problems Increases serotonin production that improves mood and behavior Improves the immune system Increases the energy level, as you gain an inner source of energy With meditation, the physiology undergoes a change and every cell in the body is filled with more prana (energy). This results in joy, peace, enthusiasm as the level of prana in the body increases. Meditation brings the brainwave pattern into an Alpha state that promotes healing. The mind becomes fresh, delicate and beautiful. (Benefits of Meditation. (n.d.). Retrieved March 11, 2015, from http://www.artofliving.org/meditation/meditation-for-you/benefits-of-meditation) (Benefits of Meditation. (n.d.). Retrieved March 11, 2015, from http://www.artofliving.org/meditation/meditation-for-you/benefits-of-meditation )

Overview of the next 2 weeks For Next week we will be focusing on Concentration meditation and two of the techniques: Transcendental meditation and chakra meditation. For week three we will be focusing on Mindfulness meditation and two of the techniques: Visualization meditation and deep breathing meditation

Recommended reading for next week 5 Meditation Tips for Beginners https://www.psychologytoday.com/blog/in-practice/201303/5- meditation-tips-beginners Transcendental Meditation http://www.tm.org/meditation-techniques Free Meditation http://www.freemeditation.com/meditation-basics/meditation-and- chakras/

Meditation

references http://youtu.be/hBU7An28d5k (n.d.). Retrieved March 11, 2015, from http://www.merriam-webster.com/dictionary/meditate Benefits of Meditation. (n.d.). Retrieved March 11, 2015, from http://www.artofliving.org/meditation/meditation-for-you/benefits-of-meditation Different Types of Meditation. (n.d.). Retrieved March 11, 2015, from http://www.spiritual-healing-for- you.com/types-of-meditation.html