Meditation

Meditation is a holistic health practice which originated in ancient religious and spiritual traditions.  In meditation, a person learns to focus his or her attention and suspend the stream of thoughts that normally occupy the mind. It is believed that this practice results in greater physical relaxation, mental calmness, and psychological balance.  Most types of meditation have four elements in common:

• A quiet location. Many people who engage in meditation prefer a quiet place with as few distractions as possible. This can be particularly helpful for beginners. People who have been practicing meditation for a longer period of time sometimes develop the ability to meditate in public places, like waiting rooms or buses.
  

• A specific, comfortable posture. Depending on the type being practiced, meditation can be done while sitting, lying down, standing, walking, or in other positions.
   

• A focus of attention. Focusing one's attention is usually a part of meditation. For example, the person engaged in meditation may focus on a mantra (a specially chosen word or set of words), an object, or the breath.
   

• An open attitude. Having an open attitude during meditation means letting distractions come and go naturally without stopping to think about them. When distracting or wandering thoughts occur, they are not suppressed; instead, the person who is meditating gently brings attention back to the focus. In some types of meditation, the person learns to observe the rising and falling of thoughts and emotions as they spontaneously occur.

Among the most common approaches to meditation are "mindfulness meditation" and the "transcendental meditation" (also known as TM).

Mindfulness meditation originated in Buddhism. It is based on the concept of being mindful, or having an increased awareness and total acceptance of the present. The person who is meditating attempts to bring all of his or her attention to the sensation of the flow of the breath in and out of the body. The intent might be described as focusing attention on what is being experienced, without reacting to or judging that experience. This is seen as helping the person learn to experience thoughts and emotions in normal daily life with greater balance and acceptance.

Transcendental meditation originated in the Vedic tradition in India.  It is a type of meditation that uses a mantra (a word, sound, or phrase repeated silently) to prevent distracting thoughts from entering the mind. The intent of TM might be described as allowing the mind to settle into a quieter state and the body into a state of deep rest. This is seen as leading ultimately to a state of relaxed alertness.

While meditation originated in ancient religious and spiritual traditions, today it is a widely practiced part of the holistic approach to health maintenance.  In many quarters, meditation is considered to be a form of mind-body medicine. Generally, mind-body medicine focuses on:

• The interactions among the brain, the rest of the body, the mind, and behavior
   

• The ways in which emotional, mental, social, spiritual, and behavioral factors can directly affect health

There are many health-related uses of meditation. Meditation is often used as part of a holistic approach to overall wellness.  However, people use meditation for various, specific health problems, including:

• Anxiety

• Pain

• Depression

• Mood and self-esteem problems

• Stress

• Insomnia

• Physical or emotional symptoms that may be associated with chronic illnesses and their treatment, such as cardiovascular (heart) disease, HIV/AIDS, and  cancer

Practicing meditation induces changes within the body. Exactly how these changes occur is as yet unclear.  However, it has been suggested that the effects of meditation may occur by reducing activity in the sympathetic nervous system and increasing activity in the parasympathetic nervous system (see glossary page). 

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