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Meditation: A discussion
HEALTH NOTES Byron Y. Newman, O.D.
Meditation: A discussion
T
here are many who think meditation has great value. But, what is it exactly? Is it like praying? Would thinking at length about something be the same as meditation? Is it a far-out Eastern-type yoga? Is it religious? Does it have to be studied to do it? ‘‘Maybe meditation isn’t so mysterious after all. Neuroscientists have found that meditators shift their brain activity to different areas of the cortex,’’ states an article titled ‘‘The Benefits of Meditation’’ published in Psychology Today (www.psychologytoday.com). ‘‘Brain waves in the stress-prone right frontal cortex move to the calmer left-frontal cortex,’’ continues the article. ‘‘This mental shift decreases the negative effects of stress, mild depression and anxiety. There is also less activity in the amygdala, where the brain processes fear.’’ An Internet item on http://news. nurse.com/article/20100222/NATIONAL 01/102220014 under the heading ‘‘Meditation Offers Benefits for Patients and Nurses,’’ states that ‘‘Meditationdlong considered by many the province of Buddhists and New Age gurusdis gaining new respect among neurologists, psychiatrists and others who study the brain. An increasing volume of scientific study is showing that meditation not only helps reduce stress, but is offering some physiological clues about why it might be beneficial to the body and brain.’’ The Psychology Today article continues, stating that Jon KabatZinn, Ph.D., of the University of Massachusetts Medical School, did a study with employees of a high-tech firm in Madison, Wisconsin, recording the brain waves of the study group of
41 people, who were then divided into 2 groups. One group of 25 was asked to learn meditation over 8 weeks, and the remaining 16 were left alone as a control group. At the end of 8 weeks, ‘‘the researchers found that the meditators showed a pronounced shift in activity to the left frontal lobe’’ and ‘‘were calmer and happier than before.’’ The study will be published in an upcoming issue of Psychosomatic Medicine, states the article. So, how is meditation described? According to www.project-meditation. org, ‘‘Meditation is the practice of connecting with your inner self, or your higher power, God, in effect to release your mind from specific stress factors, anxieties or fears. Meditation is the ability to release negative energy within your body and mind, physically, mentally and oftentimes spiritually as well. The goal of meditation is to transform those negative energies into positive energy which can be used to act as healing benefits for the stress, anxiety and fears. Meditation offers clarity and peace of mind. The medical benefits of meditation can result in healing for the three main areas of health: physical, mental and spiritual.’’ Holistic Online (http://1stholistic. com) states that ‘‘Meditation is one of the proven alternative therapies.. The use of meditation for healing is not new. Meditative techniques are the product of diverse cultures and peoples around the world. It has been rooted in the traditions of the world’s great religions.’’ According to www. project-meditation.org, among the health conditions that can benefit through meditation are: 1. Mental disorders 2. Pain
1529-1839/$ -see front matter Ó 2010 American Optometric Association. All rights reserved. doi:10.1016/j.optm.2010.05.007
Byron Y. Newman, O.D. 3. Cancer 4. Heart disease 5. Angina pains 6. Asthma 7. Premenstrual syndrome (PMS) 8. Chronic fatigue syndrome 9. Fibromyalgia 10. High blood pressure 11. Cholesterol The item concludes, ‘‘Scientists and doctors agree, more and more, that meditation is having a direct impact on the way the brain is ‘wired.’ There has, in recent years, been a dramatic rise of the research and testing of meditation and the exact effects meditation can have on the brain and the heart.’’ So, now that interest has been piqued about meditation, how is it done so that the ‘‘meditator’’ can receive some or all of its benefits? There are apparently many different ways to learn it. The Transcendental Meditation Program (www.tm.org) states that it’s simple, effortless, and easily learned if practiced 20 minutes twice a day
334 while sitting comfortably with the eyes closed. It states that it is not a religion or philosophy, nor does it require any change of lifestyle. To learn the basics of Meditation, one can look at the Web site www.abc-ofmeditation.com/meditation-techniques/ beginner2.asp and find a list of techniques for beginners. (Apparently there are meditation workshops available in most cities, and some are offered free.) The Web site offers the following suggestions to start. ‘‘You must not be afraid to try meditation..Set yourself in a relaxed atmosphere and start from there.’’ The site recommends that ‘‘it is important to choose a simple technique in which the chance of external diversion is minimized. In the simplest techniques, we limit our focus to an object. This focus may be our breathing, a word that we repeat, our body, or an object that we look at. If you are in doubt, start with the Breathing Meditation. This Meditation is suitable to be used later on as a basis for more advanced meditations.’’ Here are a few meditation techniques for beginners.
Health Notes 1. ‘‘Count Your Breaths Meditation: we count our every breathing in and out as another form of Meditation. We can do this exercise even when we are just walking. This exercise also helps us reduce stress from work or other forms of pressure and likewise, can give you a clear and peaceful mind.’’ 2. ‘‘Mantra Meditation: In this kind of meditation, you can use any kind of mantra. Even those that you have read or one that you originally made can be used. A very positive mantra can be a really effective form of meditation. A positive energy can give you a positive outlook in life.’’ 3. ‘‘Flame Meditation: A kind of meditation that uses any object to help one concentrate better by focusing only on that object, keeping you far away from any negative vibes as you dwell deeper and deeper.’’ 4. ‘‘Bodyscan Meditation: Not only do we meditate using our
mind but we also meditate to help our body relax. It can be done after different forms of relaxation exercises including yoga and stress management. We are able to be fully aware of our bodies’ needs thus helping us reduce any physical pain we experience.’’ 5. ‘‘Visualization: Visualization can be one way of relaxing. Think about the cool breeze of the beach, the sunset, a very delicious mango shake or whatever you feel like thinking as long as it is positive. Not only will you feel relaxed but you will also be able to reduce tension and stress.Visualization always has a positive effect especially when you add affirmative or encouraging words with it. A positive thinking will always lead to better performances.’’ People who try these techniques swear by them. Those disinterested or unwilling to try find it easy to scoff at them. Obviously it takes time and interest.
Meditation: A discussion
T
here are many who think meditation has great value. But, what is it exactly? Is it like praying? Would thinking at length about something be the same as meditation? Is it a far-out Eastern-type yoga? Is it religious? Does it have to be studied to do it? ‘‘Maybe meditation isn’t so mysterious after all. Neuroscientists have found that meditators shift their brain activity to different areas of the cortex,’’ states an article titled ‘‘The Benefits of Meditation’’ published in Psychology Today (www.psychologytoday.com). ‘‘Brain waves in the stress-prone right frontal cortex move to the calmer left-frontal cortex,’’ continues the article. ‘‘This mental shift decreases the negative effects of stress, mild depression and anxiety. There is also less activity in the amygdala, where the brain processes fear.’’ An Internet item on http://news. nurse.com/article/20100222/NATIONAL 01/102220014 under the heading ‘‘Meditation Offers Benefits for Patients and Nurses,’’ states that ‘‘Meditationdlong considered by many the province of Buddhists and New Age gurusdis gaining new respect among neurologists, psychiatrists and others who study the brain. An increasing volume of scientific study is showing that meditation not only helps reduce stress, but is offering some physiological clues about why it might be beneficial to the body and brain.’’ The Psychology Today article continues, stating that Jon KabatZinn, Ph.D., of the University of Massachusetts Medical School, did a study with employees of a high-tech firm in Madison, Wisconsin, recording the brain waves of the study group of
41 people, who were then divided into 2 groups. One group of 25 was asked to learn meditation over 8 weeks, and the remaining 16 were left alone as a control group. At the end of 8 weeks, ‘‘the researchers found that the meditators showed a pronounced shift in activity to the left frontal lobe’’ and ‘‘were calmer and happier than before.’’ The study will be published in an upcoming issue of Psychosomatic Medicine, states the article. So, how is meditation described? According to www.project-meditation. org, ‘‘Meditation is the practice of connecting with your inner self, or your higher power, God, in effect to release your mind from specific stress factors, anxieties or fears. Meditation is the ability to release negative energy within your body and mind, physically, mentally and oftentimes spiritually as well. The goal of meditation is to transform those negative energies into positive energy which can be used to act as healing benefits for the stress, anxiety and fears. Meditation offers clarity and peace of mind. The medical benefits of meditation can result in healing for the three main areas of health: physical, mental and spiritual.’’ Holistic Online (http://1stholistic. com) states that ‘‘Meditation is one of the proven alternative therapies.. The use of meditation for healing is not new. Meditative techniques are the product of diverse cultures and peoples around the world. It has been rooted in the traditions of the world’s great religions.’’ According to www. project-meditation.org, among the health conditions that can benefit through meditation are: 1. Mental disorders 2. Pain
1529-1839/$ -see front matter Ó 2010 American Optometric Association. All rights reserved. doi:10.1016/j.optm.2010.05.007
Byron Y. Newman, O.D. 3. Cancer 4. Heart disease 5. Angina pains 6. Asthma 7. Premenstrual syndrome (PMS) 8. Chronic fatigue syndrome 9. Fibromyalgia 10. High blood pressure 11. Cholesterol The item concludes, ‘‘Scientists and doctors agree, more and more, that meditation is having a direct impact on the way the brain is ‘wired.’ There has, in recent years, been a dramatic rise of the research and testing of meditation and the exact effects meditation can have on the brain and the heart.’’ So, now that interest has been piqued about meditation, how is it done so that the ‘‘meditator’’ can receive some or all of its benefits? There are apparently many different ways to learn it. The Transcendental Meditation Program (www.tm.org) states that it’s simple, effortless, and easily learned if practiced 20 minutes twice a day
334 while sitting comfortably with the eyes closed. It states that it is not a religion or philosophy, nor does it require any change of lifestyle. To learn the basics of Meditation, one can look at the Web site www.abc-ofmeditation.com/meditation-techniques/ beginner2.asp and find a list of techniques for beginners. (Apparently there are meditation workshops available in most cities, and some are offered free.) The Web site offers the following suggestions to start. ‘‘You must not be afraid to try meditation..Set yourself in a relaxed atmosphere and start from there.’’ The site recommends that ‘‘it is important to choose a simple technique in which the chance of external diversion is minimized. In the simplest techniques, we limit our focus to an object. This focus may be our breathing, a word that we repeat, our body, or an object that we look at. If you are in doubt, start with the Breathing Meditation. This Meditation is suitable to be used later on as a basis for more advanced meditations.’’ Here are a few meditation techniques for beginners.
Health Notes 1. ‘‘Count Your Breaths Meditation: we count our every breathing in and out as another form of Meditation. We can do this exercise even when we are just walking. This exercise also helps us reduce stress from work or other forms of pressure and likewise, can give you a clear and peaceful mind.’’ 2. ‘‘Mantra Meditation: In this kind of meditation, you can use any kind of mantra. Even those that you have read or one that you originally made can be used. A very positive mantra can be a really effective form of meditation. A positive energy can give you a positive outlook in life.’’ 3. ‘‘Flame Meditation: A kind of meditation that uses any object to help one concentrate better by focusing only on that object, keeping you far away from any negative vibes as you dwell deeper and deeper.’’ 4. ‘‘Bodyscan Meditation: Not only do we meditate using our
mind but we also meditate to help our body relax. It can be done after different forms of relaxation exercises including yoga and stress management. We are able to be fully aware of our bodies’ needs thus helping us reduce any physical pain we experience.’’ 5. ‘‘Visualization: Visualization can be one way of relaxing. Think about the cool breeze of the beach, the sunset, a very delicious mango shake or whatever you feel like thinking as long as it is positive. Not only will you feel relaxed but you will also be able to reduce tension and stress.Visualization always has a positive effect especially when you add affirmative or encouraging words with it. A positive thinking will always lead to better performances.’’ People who try these techniques swear by them. Those disinterested or unwilling to try find it easy to scoff at them. Obviously it takes time and interest.