From http://health.usnews.com/health-news/managing-your-healthcare/slideshows/5-reasons-your-doc-might-prescribe-meditation--and-one-reason-she-wont
Meditation is no longer just for the groovy folk. Lately, the practice has been garnering attention from a host of medical and scientific researchers; more than 120 meditation studies are listed on clinicaltrials.gov, a clearinghouse for research supported by the National Institutes of Health, investigating the intervention in patients with conditions from cancer and heart disease to post-traumatic stress disorder, insomnia, and binge eating. It's no cure-all, but early research is suggesting meditation could play a helpful role in mediating the stress response that contributes to a number of physical and mental conditions. Benefits appear to be attainable by meditating between 20 and 40 minutes daily. Consider five reasons a clinician hip to the importance of the mind-body connection may cite for prescribing you meditation—and one reason she might choose not to:
I have been feeling full of rage lately and I have been feeling like I want to hurt myself. Someone told me meditation works does it really work?
Answers from tell4thing.bogspot.com
yes maditation works for this and maditation gives you the joy that you have ever feel before but there is more way to learn maditation and you have to know what maditation works for you the best and lets say the besic of maditation is samadi but there is more way to learn and you dont have to know all but what works for you the best and i can only give you some way of samadi maditation and hop it works but you can try other if it dont works
first pray 100% from your heart with full of feith untill the tear come out and it can help you to free your pain and get bliss and luck on what you do and then think more deep on what is the point of thinking or feeling too much pain or somthing that help you to rest
[now come to the real samadi maditation and you can see wich works best for you now]
1 --feets ups the wall yoga and you can fine its skill in google imeg or yahoo search imeg and it is good
2--the world of joy and the world of pain is just in our mind and there is no search thing like joy and pain if there is no mind and so in that point learn how to live in the world of joy and let this world of joy becom your home and your maditation for 1 or 10 minut everyday untill 10 hour one day
3--let the thought comes out and its ok if thoughts comes out but dont stop it and dont falow it and just let that thought comes and go like thiff in emty hous or star in emty sky and if thoughts and feeling is too big and strong like big mounten and live this mounten alon without holding that mountan and that is samadi maditation but if this thought and feeling is too painfull like hot fire and then live this hot fire alon without touching the hot fire and that is samadi maditation
4----the real joy is not that money can buy or dr can fix or hurting your self can stop and the real joy is not tron off and on like computer and the real joy is not food and drink can heal becose the real most come from your own feith and pray and kindness by doing or thinking good and from your own wisdom and feeling of thanksfull even if get one cup of tea and so its ok if somtime we feel brok or feeling dwn or sad but it dont mean we will just stay there like stupit fool becose we must have to go on with feith and even staying in that feeling of 100% deep feith is samadi maditation too
5--think of what maks you feel good or what do you love the most in life and then writ all in book and now imegen you are already in what you love the most or what maks you feel good or maks even feel normal and that is samadi maditation and even 100% good sex is samadi too but you still have to feel thanksfull becos feeling of thanksfull is like oil in samadi car and feeling of thanksfull let you enjoy all in life
6-learn breathing maditation or read more book of maditation or i think you might lik to read the book name joy of living or joyfull wisdom becose the guru who write this maditation book was real maditation guru and not like other who just talk too much without even knowing
7-think of all people in world who live wors then you live today and wish them happy and make wish like thy should never feel pain like how you feel today and feel loving kindness for all and rest in that feeling of loving kindess and that is samadi maditation and it can help you grow prefrontal power in brain for wisdom and joy and it will bring more good luck
8-dont worry if it dont help becose its like how we learn swiming or music and more you learn madition and the more it help your mind and body and everyday life and even it help you to become more smart and happy but you have to love what you do in life and thats the only way becose doing right thing in life is very hard but we cant make it more hard and doing wrong in life is very easy but we cant make it more easy becos wrong is wrong and so who will help us if we dont help our self first..
thanks and wish you happy and plz give your best and live your life 100% from your heart and go to mounten or ocean and tak fresh air and tak more hollyday and belive your self becose this things can help your maditation too and maditation can help your all
Meditation can wipe away the day's stress, bringing with it inner peace. See how you can easily learn to practice meditation whenever you need it most.
By Mayo Clinic staff
If stress has you anxious, tense and worried, consider trying meditation. Spending even just a few minutes in meditation can restore calm and inner peace.
Meditation has been practiced for thousands of years. Meditation originally was meant to help deepen understanding of the sacred and mystical forces of life. These days, meditation is commonly used for relaxation and stress reduction. Anyone can practice meditation. It's simple and inexpensive, and it doesn't require any special equipment. And you can practice meditation wherever you are — whether you're out for a walk, riding the bus, waiting at the doctor's office or even in the middle of a difficult business meeting.
Understanding meditation
Meditation, considered a type of mind-body complementary medicine, produces a deep state of relaxation and a tranquil mind. During meditation, you focus your attention and eliminate the stream of jumbled thoughts that may be crowding your mind and causing stress. This process results in enhanced physical and emotional well-being.
Benefits of meditation
Meditation can give you a sense of calm, peace and balance that benefits both your emotional well-being and your overall health. And these benefits don't end when your meditation session ends. Meditation can help carry you more calmly through your day and improve certain medical conditions.
Meditation and emotional well-being
When you meditate, you clear away the information overload that builds up every day and contributes to your stress.
The emotional benefits of meditation include:
Gaining a new perspective on stressful situations
Building skills to manage your stress
Increased self-awareness
Focusing on the present
Reducing negative emotions
Meditation and illness
Many healthy people use meditation as a way to relax the body and reduce stress. But meditation also might be useful if you have a medical condition, especially one that may be worsened by stress.
A growing body of scientific research is supporting the health benefits of meditation. But many of the studies aren't of high quality, and some researchers believe it's not yet possible to draw conclusions about the possible benefits of meditation.
With that in mind, some research suggests that meditation may help such conditions as:
Be sure to talk to your health care provider about the pros and cons of using meditation if you have any of these or other medical conditions. Meditation isn't a replacement for traditional medical treatment. But it can be useful in addition to your other treatment.
Types of meditation
There are many types of meditation and relaxation techniques with meditation components. But all share the same goal of inner peace.
Ways to meditate can include:
Guided meditation. Sometimes called guided imagery or visualization, with this method of meditation you form mental images of places or situations you find relaxing. You try to use as many senses as possible, such as smells, sights, sounds and textures. You may be led through this process by a guide or teacher.
Mantra meditation. In this type of meditation, you silently repeat a calming word, thought or phrase to prevent distracting thoughts. Transcendental meditation is a type of mantra meditation in which you achieve a deep state of relaxation to achieve pure awareness.
Mindfulness meditation. This type of meditation is based on being mindful, or having an increased awareness and acceptance of living in the present moment. You focus on what you experience during meditation, such as the flow of your breath. You can observe your thoughts and emotions but let them pass without judgment.
Qi gong. This practice generally combines meditation, relaxation, physical movement and breathing exercises to restore and maintain balance. Qi gong (chee-kung) is part of traditional Chinese medicine.
Tai chi. This is a form of gentle Chinese martial arts. In tai chi (TIE-chee), you perform a self-paced series of postures or movements in a slow, graceful manner while practicing deep breathing.
Yoga. You perform a series of postures and controlled breathing exercises to promote a more flexible body and a calm mind. As you move through poses that require balance and concentration, you're encouraged to focus less on your busy day and more on the moment.
Meditation: Take a stress-reduction break wherever you are
Elements of meditation
Different types of meditation may include different features to help you meditate. These may vary depending on whose guidance you follow or who's teaching a class. Some of the most common features in meditation include:
Focusing your attention. Focusing your attention is generally one of the most important elements of meditation. Focusing your attention is what helps free your mind from the many distractions that cause stress and worry. You can focus your attention on such things as a specific object, an image, a mantra, or even your breathing. Don't fret when your mind wanders. Just return to your focus of attention.
Relaxed breathing. This technique involves deep, even-paced breathing using the diaphragm muscle to expand your lungs. The purpose is to slow your breathing, take in more oxygen, and reduce the use of shoulder, neck and upper chest muscles while breathing so that you breathe more efficiently.
A quiet location. If you're a beginner, practicing meditation may be easier if you're in a quiet spot with few distractions — no television, radios or cell phones. As you get more skilled at meditation, you may be able to do it anywhere, especially in high-stress situations where you benefit the most from meditation, such as a traffic jam, a stressful work meeting or a long line at the grocery store.
Don't let the thought of meditating the "right" way add to your stress. Sure, you can attend special meditation centers or group classes led by trained instructors. But you also can practice meditation easily on your own.
And you can make meditation as formal or informal as you like — whatever suits your lifestyle and situation. Some people build meditation into their daily routine. For example, they may start and end each day with an hour of meditation. But all you really need is a few minutes of quality time for meditation.
Tips to practice meditation on your own
Here are some ways you can practice meditation on your own, whenever you choose. Take a few minutes or as much time as you like to practice one or more of these meditation methods:
Breathe deeply. This technique is good for beginners because breathing is a natural function. Focus all attention on your breathing. Concentrate on feeling and listening as you inhale and exhale through your nostrils. Breathe deeply and slowly. When your attention wanders, gently return your focus to your breathing.
Scan your body. When using this technique, focus attention on different parts of your body. Become aware of your body's various sensations, whether that's pain, tension, warmth or relaxation. Combine body scanning with breathing exercises and imagine breathing heat or relaxation into and out of different parts of your body.
Repeat a mantra. You can create your own mantra, whether it's religious or secular. Examples of religious mantras include the Jesus Prayer in the Christian tradition, the holy name of God in Judaism, or the om mantra of Hinduism, Buddhism and other Eastern religions.
Walking meditation. Combining a walk with meditation is an efficient and healthy way to relax. You can use this technique anywhere you're walking — in a tranquil forest, on a city sidewalk or at the mall. When you use this method, slow down the pace of walking so that you can focus on each movement of your legs or feet. Don't focus on a particular destination. Concentrate on your legs and feet, repeating action words in your mind such as lifting, moving and placing as you lift each foot, move your leg forward and place your foot on the ground.
Engage in prayer. Prayer is the best known and most widely practiced example of meditation. Spoken and written prayers are found in most faith traditions. You can pray using your own words or read prayers written by others. Check the self-help or 12-step-recovery section of your local bookstore for examples. Talk with your rabbi, priest, pastor or other spiritual leader about resources.
Read or listen and take time to reflect. Many people report that they benefit from reading poems or sacred texts silently or aloud, and taking a few moments to quietly reflect on the meaning that the words bring to mind. You can listen to sacred music, spoken words or any music you find relaxing or inspiring. You may want to write your reflections in a journal or discuss them with a friend or spiritual leader.
Focus your love and gratitude. In this type of meditation, you focus your attention on a sacred object or being, weaving feelings of love and gratitude into your thoughts. You can also close your eyes and use your imagination or gaze at representations of the object.
Building your meditation skills
Don't judge your meditation skills, which may only increase your stress. Meditation takes practice. Keep in mind, for instance, that it's common for your mind to wander during meditation, no matter how long you've been practicing meditation. If you're meditating to calm your mind and your attention wanders, slowly return to the object, sensation or movement you're focusing on.
Experiment, and you'll likely find out what types of meditation work best for you and what you enjoy doing. Adapt meditation to your needs at the moment. Remember, there's no right way or wrong way to meditate. What matters is that meditation helps you with stress reduction and feeling better overall.
Relaxation techniques can reduce stress symptoms and help you enjoy a better quality of life. Explore relaxation techniques you can do on your own.
By Mayo Clinic staff
Relaxation techniques are an essential part of your quest for stress management. Relaxation isn't just about peace of mind or enjoying a hobby. Relaxation is a process that decreases the wear and tear on your mind and body from the challenges and hassles of daily life.
Whether your stress is spiraling out of control or you've already got it tamed, you can benefit from learning relaxation techniques. Learning basic relaxation techniques is easy, often free or low cost, and poses little risk. Explore these simple relaxation techniques to get you started on de-stressing your life and improving your health.
The benefits of relaxation techniques
With so many things to do, relaxation techniques may take a back seat in your life. But that means you might miss out on the health benefits of relaxation.
Practicing relaxation techniques can reduce stress symptoms by:
Slowing your heart rate
Lowering blood pressure
Slowing your breathing rate
Increasing blood flow to major muscles
Reducing muscle tension and chronic pain
Improving concentration
Reducing anger and frustration
Boosting confidence to handle problems
Types of relaxation techniques
Health professionals such as complementary and alternative medicine practitioners, doctors and psychotherapists can teach various relaxation techniques. But if you prefer, you also can learn some relaxation techniques on your own.
In general, relaxation techniques involve refocusing your attention to something calming and increasing awareness of your body. It doesn't matter which relaxation technique you choose. What matters is that you try to practice relaxation regularly to reap the benefits.
There are several main types of relaxation techniques, including:
Autogenic relaxation. Autogenic means something that comes from within you. In this relaxation technique, you use both visual imagery and body awareness to reduce stress. You repeat words or suggestions in your mind to help you relax and reduce muscle tension. You may imagine a peaceful place and then focus on controlled, relaxing breathing, slowing your heart rate, or feeling different physical sensations, such as relaxing each arm or leg one by one.
Progressive muscle relaxation. In this relaxation technique, you focus on slowly tensing and then relaxing each muscle group. This helps you focus on the difference between muscle tension and relaxation. You become more aware of physical sensations. One method is to start by tensing and relaxing the muscles in your toes and progressively working your way up to your neck and head. Tense your muscles for at least five seconds and then relax for 30 seconds, and repeat.
Visualization. In this relaxation technique, you form mental images to take a visual journey to a peaceful, calming place or situation. During visualization, try to use as many senses as you can, including smell, sight, sound and touch. If you imagine relaxing at the ocean, for instance, think about such things as the smell of salt water, the sound of crashing waves and the warmth of the sun on your body. You may want to close your eyes, sit in a quiet spot and loosen any tight clothing.
Other common relaxation techniques include:
Yoga
Tai chi
Listening to music
Exercise
Meditation
Hypnosis
Massage
Relaxation techniques take practice
As you learn relaxation techniques, you'll become more aware of muscle tension and other physical sensations of stress. Once you know what the stress response feels like, you can make a conscious effort to practice a relaxation technique the moment you start to feel stress symptoms. This can prevent stress from spiraling out of control.
Remember that relaxation techniques are skills. And as with any skill, your ability to relax improves with practice. Be patient with yourself — don't let your effort to practice relaxation techniques become yet another stressor.
Also, bear in mind that some people, especially those with serious psychological issues and a history of abuse, may experience feelings of emotional discomfort during some relaxation techniques. Although this is rare, if you experience emotional discomfort during relaxation techniques, stop what you're doing and consider talking to your health care professional or mental health provider.
Meditation (Latin: meditatio – meditation, thoughts) is an intellectual process. Before XXth century, this term designated simply deep thinking, concentration on problem, internal worshiping (religious) & also form of philosophical lyrics (literature). At the end of XIX century, since the time of Europeans showing enthusiasm in Buddhism & Indian yoga, people started to understand the term as process of bringing state of mind into special condition of internal concentration – state of conscious,
transitive between corporal & extra-corporal sojourn, often called meditative trans. Description of meditation in negation terms also exist: State, not linked with metal activity (but connected directly with inherent Spirit). State beyond the limits of conditions, as an exit beyond the limits of determinability through mind. Transformation of spirit. Liberation of Spirit from “power” of mind, passions, desires, fears through complete relaxation & dampening of thoughts or through specific technique. Some techniques are connected with contemplation, for example, breathing or actions, which are carried out by people daily. Or special type of breathing (technical free breath).
Preservation of internal vigilance. Purpose of meditation is transition into more “higher” state of consciousness, in which mind is not the centre but only the tool in which Will is formed. History of meditation: Meditation received special development & concrete orientation in Indian yoga & Buddhism (as one of the basic means of achieving religious emancipation). But, it is possible to find meditation even in old “Philosophical ecstasy” of Plato s & neo-Plato(whereas it acted as necessary precondition for theoretical thinking, in particular, mathematical in Platonics), in “exorcism”
(spiritual exercises) of Jesuits, in Jewish Kabbalah, in doctrine about “path” of Sufi Muslims & also even in orthodox “clever spiritual & devotional work making” (so-called. “Logos-meditation” or “Worshipping Jesus”). Nowadays, meditation strongly made its entry into national & religious cultures of many countries, especially Eastern countries. In USA, movement of hippies has provided much stimulus in gaining popularity of meditation in 1960s & 1970s. Hippies considered meditation as one of the basic means for achieving harmony with themselves & surroundings.
And, though popularity of hippie movement gradually died away, but since then meditation gained such widespread distribution in developed western countries. In Russia, interest towards meditation appeared during restructuring (perestroika) & attained peak in the early nineties. Meditative methods are very widely applied in modern psychotherapy. It is considered, that meditation promotes relaxation, distressing, purification of consciousness from unnecessary thoughts & worries, to get peace of mind & internal harmony. In majority of psychotherapeutic techniques, it is recommended to practice meditation on peak of muscular relaxation (so called “Relaxation”).
For example, 10 minutes of meditation after 20 minutes of muscular relaxation according to Jacobson Progressive Muscle Relaxation method. According to modern psychotherapists, for mastering meditation at comprehensive level, it is enough to practice meditation daily for half an hour for six months. Modern psychoanalysis (for example, C.G.Jung’s School of Psychoanalysis), which has set an aim of integrating the personality, also widely uses elements of meditation. Classification of meditation: Principally, meditation is divided into two types: * Meditation on empty mind, which can lead to special condition of understanding, called “Enlightenment” in the east. *
Unidirectional meditation (so called “Meditation on one object”) – meditation, while concentrating on a specific object, for example, own breath, consciousness or visual image. In this case, aim of meditation “on one” is immersing in meditation “on emptiness” to find the Enlightenment condition. Meditative practices: “Meditative Practices” are being used by many experts around the world for achieving the state of Meditative Trans. Such experts are divided into: * Cult; * Religious – philosophical; * Psychotherapeutic; * Didactic- propaedeutic; Hundreds of various methods for plunging into meditative trance condition are described in literature. Researches have shown, that most important (and general for almost all meditative experts) element of such plunging is deep concentration on monotonously repeating actions. Such action can be both physical
(for example, ritual dances in African tribes; exercises in martial arts; run one’s fingers over beads; reading mantra loudly; concentration on breath etc.) as well as mental, imaginary (for example, concentration on Chakra; concentration on pulsation of “Astral body” etc.). Tens of positions for meditation are developed in various cultures. Though, scientific studies do not confirm the relationship between meditation depth and posture. Most known posture for meditation is: sitting with straight back, head slightly lowered, feet crossed, hands on knees with palms up, opened palms, big & index fingers connected. Basically meditative experts are divided according to object of concentration. Most popular objects are: * Chakra (Kundalini meditation); * Mantra (Transcendental meditation, abbr. ТМ); * Inner voice (Naam, Shabd, Anantha Nada); * Breathing (Anapanasati meditation); * Candle or reflection in mirror (Tratak); * Inner consciousness (Vipasana meditation) During unthinking meditation for long periods, after which all kinds of thoughts & desires disappear & conscious of I - practically completely disappears breathing, state of deep peace sets-in, after which inner consciousness of person is illuminated with light, leading to state of inexpressible pleasure. In this state, the person can stay for very long without realizing the surroundings.
