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 MEDITATION

What is it?
DEFINITION AND EXPLANATION OF MEDITATION
Meditation involves the cultivation of a self-directed system of physical and mental relaxation.  Meditative practices can be found in most cultures throughout the world.  Eastern religious teachings have made the most substantial contributions to meditation, especially those originating in India, China, and Japan.  Although the meditative process was originally developed for religious uses, its health applications have long been acknowledged.  It is now increasingly utilized as a means of stress reduction and maximizing success in one’s life.

What is it used for?
CONDITIONS THAT MEDITATION MAY BE HELPFUL FOR
Some benefits of a meditation practice can include:

- Lower levels of cortisol (stress hormone)
- Reduction of high blood pressure
- Reduction of serum cholesterol levels
- Control of thoughts
- Detachment
- Increased happiness and peace of mind
- Improved concentration 
- Improved spontaneity and creativity 
- Discovering the purpose of life 
- Increased vitality and longevity

Where did it come from?
HISTORY OF MEDITATION
Written records of meditational practices were seen in Hindu writings over 5,000 years ago.  Around the year 500 B.C., Buddha brought meditation techniques throughout Asia.  As he spread the knowledge of meditation each culture integrated it into their own religious beliefs and activities, resulting in many differences in practices and applications. 

Thousands of years after meditation was widespread in Asia, it became known in the Western world. Meditative practices, in one form or another, appear in almost all of the world's religions, including Christianity, Judaism, Jainism and aboriginal religions. 

In the 1960s and '70s, meditation came to the U.S. The interest of popular culture icons such as the Beatles kindled the attention of Americans, especially the young, while scientists began exploring the practice's physical and mental benefits. Meditation became the first widely accepted form of alternative medicine in the West, and is now used routinely to reduce stress and promote healing.

What is it based on?
THEORY OF MEDITATION
Meditation is simply a deepened state of awareness. Any activity practiced with awareness may be considered meditation. Observing one’s own breath or listening to the flow of a river both can be considered meditation.  Any type of mindfulness, such as being aware during everyday tasks such as chopping vegetables, washing ones' hands, etc. as long as these daily activities are free from any other distraction of the mind, it is effective meditation. More than a specific set of activities, it is a mental state in which the mind is free of thoughts and is still. The meditator realizes that all the activity of the mind is reduced to one point of attention in the present moment.

There are several theories about exactly how meditation helps us. 

The “Sahaja Yoga hypothesis” holds that meditation influences the autonomic nervous system, which controls the activities of all bodily organs.  The process of meditation is thought to rebalance this system, thereby allowing our natural healing processes to revitalize and rejuvenate diseased organs.

The ancient yogic wisdom describes the meditative healing as resulting from the body’s interaction with seven specific energy points called “chakras”.  Chakras run from the base of the spine to the top of the head and are believed to determine an individual’s overall health status and energy.  Meditation is said to be a specific process that involves the awakening of an innate, nurturing energy called “kundalini” energy that is thought to reside dormant in the spine. 

As kundalini is activated it releases from its stored state in the sacrum bone and enters one by one through the charkas.  This energy brings each into a state of harmony and equilibrium, similar to a string that has threaded through a group of beads.  This process enhances and supports the chakras as the kundalini works its way to the top of the head.  As the kundalini reaches the brain, mental tensions are neutralized and an inner state of mental calm is established. This inner silence becomes a source of inner peace that neutralizes the stresses of daily life, enhancing creativity, productivity and self-satisfaction.

How is it done?
WHAT A SESSION OF MEDITATION IS LIKE
Anyone can meditate, and a few basic guidelines can assist a beginner with meditation. Meditation is enhanced with practice, and simple meditation can be built upon over time by increased practice.

Stretch the body: Basic stretching of the body prior to meditation helps free energy and improves comfort during meditation.  Yoga, or a small number of light stretches while seated on the meditation chair or mat is sufficient.

Sit straight: The body’s weight is perfectly balanced when sitting straight, and gravity anchors the body in place.  This amazingly simple principle is a great aid to meditation. Sitting "straight" means having a natural curve in the spine.  Experiment and use the posture that is comfortable for you, such as sitting on a chair if sitting on the floor does not feel right.

Reflect on your day or life: It can be useful to take the first few minutes to let your mind express to you its thoughts about the day.  A moment to examine one’s spiritual purpose can also be a fruitful start to a meditation session.

Be aware of the body: Bring your attention to your body. Guide the consciousness throughout the body while the eyes are closed.  Go through all of the parts: head, arms, trunk and legs. Once this is easily done, meditation can consist entirely of this bodily awareness.  If desired breath meditation can follow this body awareness exercise.

Be aware of the breath: Breath awareness is one of the finest focal points for beginning meditation. With beginning meditation, it is easiest to just feel the air flow at the nostrils. Attempt to let the breath continuously flow through intake and outtake, similar to the waves of the ocean.  Awareness of the breathing is a critical aspect of meditation. 

Witness the flow of thoughts: Thoughts can freely enter and circulate through the mind when it is focused. Imagine driving a car, where your eyes are on the road, but you awareness is taking in all of the other activities in your periphery vision. A beginner at meditation can attempt to maintain a status of mental focus while observing the other thoughts that enter during the practice. 

Reverse the process to end: Upon completion of meditation, one may wish to leave the state of meditation in reverse, departing the same way one entered. This may take a minute or less.

Some points that may be helpful for beginning meditation:

- Sit at the same time and place every day
- Even one minute will help
- Sit comfortably on the same seat
- Go to the bathroom before meditating
- Don't sit immediately after eating
- Keep it simple

Who does it?
MEDITATION TEACHERS 
Although meditation is accessible to anyone, many who practice meditation believe that a teacher can be quite helpful in understanding and learning the specific meditation techniques and practices.  Those just beginning to meditate frequently have questions, and group classes provide the benefits of meditation within a group.  Many report the best meditation while practicing with a group because of the heightened energy of the group.

A variety of individuals are meditation instructors. The orientation of the instructor and the techniques taught may vary; some focus on meditation as a method of stress relief whereas others consider it a profound spiritual practice.  The important thing is finding what works for each individual.