(Experience Deeper Joy, Cheerfulness, and Unshakeable Confidence)
Meditation is an intentional self- regulation of the body and mind through concentration from moment to moment. It is purposeful and self-regulated attention to produce relaxation and inner peace in the mind and body. The practice of meditation originated in India and is a core component in numerous spiritual practices (Ex: Hinduism, Buddhism & Jainism, etc). Influenced by the beneficial practice of ‘Meditation’ the Western Psychologist, Psychiatrists have done extensive research on the benefits of ‘Meditative Practices’.
Long term meditation performed in a scientific way produce a positive impact on physical and psychological health. It is emerging as miracle practice of 21st century for increased cerebral blood flow; reductions in metabolic activity, heart and respiratory rates, blood pressure, oxygen consumption, and muscle tension; decreases depression and anxiety symptoms increase concentration, many more benefits have been empirically linked to the practice of meditation.
How to meditate?
Morning or evening after work is the best time to meditate. Wash your legs, hands, face before you start meditation. Switch off mobile, TV, in a joyous mood, meditate in a well ventilated room or you can meditate in open spaces also with no noise and disturbances around.
Begin meditation practice by:
1. Find a comfortable position either sitting on the floor on mat/ chair (Better to sit to on the floor with mat)
2. Allow your body to feel light, relaxed & sit in a comfortable position.
3. Sit straight. Don’t stiffen the body.
4. Focus your attention and listen to various sounds around
5. Breathe deeply in through the nose (inhale & exhale)
6. Notice when your mind wanders from your breath.
7. Be kind about your wandering mind.
8. Try to reduce your thought process and encourage focusing attention on breathing, mind and body.
9. An experience that you are in good company, feel in amidst nature and sit quietly as far as possible. Let the thoughts don’t disturb you.
10. Focus on positivity, enjoy being with god. Experience the process of healing, be lively, cheerful.
The Process of meditation:
Mindfulness refers to the process of intentionally focus attention, in a non-judgmental manner, to the internal and external experiences that exist in the present moment. This may include awareness of sensations, thoughts, bodily states, consciousness, and the environment, while simultaneously encouraging openness, curiosity, and acceptance. Mindfulness is “bringing one’s complete attention to the present experience on a moment-to-moment basis.
Benefits of Meditation:
The empirical dem_onstrated benefits of meditation interventions on chronic lower back pain, fibromyalgia, rheumatoid arthritis, psoriasis and Type II diabetes Mellitus promising. In addition, in a recent review of the literature, Chiesa and Serrettireported that, meditation interventions show promise in reducing perceived pain, as well as an improved ability to cope with pain and a decrease in the depressive symptoms in patients dealing with chronic pain conditions. Researchers have also found that reduction in stress, reducing negative mood states & improving the emotional well-being and quality of life. The long term benefits include improved concentration, memory and ability to focus.
Harvard University Research:
From time immemorial our Sages, Munis, spiritual gurus practiced Mantra Meditation for thousands of years under banyan trees or in deep forests. Ancient Indians knew that it reduces stress, calms the mind, enhances inner peace and connects to god. Medical researchers at Harvard University did a study on Transcendental (Mantra) Meditation. Researchers found meditation induces the relaxation response, which gives the body a deep rest that is deeper than the rest from sleep. Regular meditation, builds immense rest in the body, peace of mind, and that reservoir of rest, reduces stress and results in numerous benefits of meditation.
Conclusion:
Harvard Scientists have developed both Transcendental meditation (Chanting of omkar, mantras, etc) and silent meditation programs through their InnerFellowship.org. Harvard researchers and others continued to study meditation and found that it can lower blood pressure, cholesterol and the risk of heart disease and stroke, which can help relieve stress, depression, sleeplessness, anxiety and worry, and can increase productivity, learning, happiness, well-being, and inner peace. And people report having more mindfulness and deeper transcendence from Inner Peace Meditation and that it’s easy to learn.
In the present COVID-19 crisis family and children have plenty of time and should practice Meditation at least for 10-15 mins daily.
Author: Dr. Pramod N Sulikeri, Ph.D
Ref:
1. Mindfulness Wikipedia
2. www.innerpeacefellowship.org
3. Teresa M E, Denfield, Sy Atezaz Saeed An update on mindfulness meditation as a self-help treatment for anxiety and depression Psychol Res Behav Manag. 2012; 5: 131–141.
Pl.Note: No content of this article, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or another qualified clinician. Please consult your doctor before you start meditation.
