Meditation involves focusing your mind continuously on one thought, word (mantra), object, or mental image for a period of time. It can also involve focusing on your breathing or on sensations in your body. The goal of meditation is to quiet your mind.
Meditation leads to changes in the body known as the relaxation response. These changes accompany deep relaxation and may include:
Studies suggest that meditation may also:
The following guidelines are recommended for meditation:
There are many different types of meditation and no right technique for everybody. You need to find out what works best for you. Most types of meditation include the following basic elements:
Before engaging your mind, follow these guidelines to make your body comfortable.
In order to direct your thoughts, do the following:
It is important to maintain a gentle and nonjudgmental attitude while you meditate. This will help you to relax. Do not be concerned about your goals or whether or not you are meditating correctly. Keep the following points in mind:
Proper breathing can enhance your experience.
Meditation should become easier with regular practice. Experiment to find out what technique works best for you. Consider taking a meditation class. Many different techniques are taught. Some have a spiritual focus and others are more focused on stress reduction.
References
Davis M, McKay M, Eshelman ER. The Relaxation and Stress Reduction Workbook. 5th ed. Oakland, CA: New Harbinger Publications; 2000.
Kabat-Zinn J. Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illness. New York, NY: Delacorte; 1990.
American Medical Association. The relaxation response. Medical Library. Medem website. Available at: http://www.medem.com/medlb/article_detaillb.cfm?article_ID=ZZZN1SCZN6E&sub_cat=0. Accessed January 17, 2009.
Last reviewed January 2009 by Janet H. Greenhut, MD, MPH
Please be aware that this information is provided to supplement the care provided by your physician. It is neither intended nor implied to be a substitute for professional medical advice. CALL YOUR HEALTHCARE PROVIDER IMMEDIATELY IF YOU THINK YOU MAY HAVE A MEDICAL EMERGENCY. Always seek the advice of your physician or other qualified health provider prior to starting any new treatment or with any questions you may have regarding a medical condition.
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