How to Choose a Meditation
Why Buddha smiling? Because finally arrives: meditation is mainstream.
Of course, the real "Buddha mind" has the inside reasons to smile and is said to be unfazed by such spacetime frivolities as cultural trends, but surely the "enlightened" among us, whoever they are, should be encouraged that meditative practices are taken in the boards of US companies, taught at the YMCA, introduced the school from all over the world and even advocated within the military.
Mindfulness, Zen, the Transcendental Meditation technique and many other practices have become household words. Hundreds of studies in scientific research peer demonstrated the effectiveness of meditation to improve health, prevent disease, accelerated personal growth and even reverse aging.
But with so many different methods of meditation available, how to choose a suitable meditation technique effective for self or family it? Here are some tips to save time pondering life and 35 years of meditation teacher to help assess that meditation could be the best for you.
Meditation techniques are not all the same!
The first step is to recognize that all meditation techniques are the same. The different meditation practices engage the mind in different ways. Vipassna, also commonly (and perhaps loosely) known as mindfulness meditation emphasizes objective observation and, more philosophically, contemplation of impermanence, sometimes focuses on the interconnection between mind and body. Zen Buddhist practices are likely to use concentration, whether directed to a breath or try to catch a Zen koan. The Transcendental Meditation technique used Easy attention to experience subtle states of thought and "transcend" the use of a specialized mantra. Christian prayer centered uses a word of worship to stimulate receptivity to God. And that's just a small sample of the diversity of practices commonly grouped as 'meditation'.
Different techniques have different objectives, they employ a variety of methods and naturally produce different results. To determine which technique within this wide variety of practice could best suits them, start by asking what you want of meditation, and the amount of time you are willing to give. Some programs focus on the practice of regular meditation or twice a day with time for maximum benefit and progress to higher stages of personal growth, while other practices are for the impulse inspiration or occasionally to relax when stressed.
Another question for you: do you want a meditation practice that comes with religion, philosophy or lifestyle? Many practices such as Buddhist and Taoist practices are woven into a conceptual world that is an intrinsic part of the practice, it is an approach that considers the cosmos and the elements the human mind as inseparable from the same order, or worldview that seeks to go beyond dogma and see the world as it really is, is yet another worldview developed mentally. Other practices, such as the now popular form of mindfulness meditation in the West, or the Transcendental Meditation technique are secular in nature and can be practiced without embracing any philosophy, religion or lifestyle.
Are you looking to find inspiration and ideas for the experience of meditation? Meditations that fall into this category are contemplative techniques. Promise a greater depth of understanding of the probing intellect considered and help the different lines of thought. These types of meditation can be enjoyable and emotionally difficult, especially if there is no effort or mind control involved. Often these practices are carried out with the help of a CD, instructor or derived from a book.
A scientific approach:
Are you looking for health benefits such as decreased anxiety or low blood pressure? While proponents of most meditation practices require health benefits, such claims often cite profit scientific research actually carried out in other forms of meditation practice are not promoted. However, research has clearly demonstrated that all meditations give the same results. [1] If you choose a meditation for a specific provision of health, see the research used and confirm that a particular advantage, is actually in this particular meditation technique and not to any other practice. As you seek to research, ensure that the study was published in a scientific journal or peer review authority. If a study showing a specific, such as deep relaxation or anxiety reduced benefit was repeated by several other research studies in the same practice, then science is more convincing.
When it comes to reducing stress and anxiety, scientists have found most of all meditation practices are not as effective. The concentration hiring practices found to actually increase anxiety and even meta-study found that most meditation techniques are not more effective than placebo in reducing anxiety. [2]
Need meditation to lower blood pressure? The Transcendental Meditation technique is the / body practice that has been shown in independent clinical studies and meta-analysis to significantly lower blood pressure in hypertensive patients. [3] To determine whether a particular form of meditation has scientific evidence that supports a specific benefit, you can do a search on PubMed or academic search engine Google, Google Scholar. There are over a thousand peer-reviewed studies on the various forms of meditation, with the technique of Transcendental Meditation and mindfulness meditation is the most widely studied practice, respectively.
How much time do you have?
Another consideration is the amount of time it takes to master a particular technique of meditation. Some meditation practices require many years to master and achieve its stated goal, or even get a glimpse of the objective, while other practices can only have a few months or even a few minutes to produce the desired results. For example, relaxation CD can have an immediate calming effect can not be nirvana, but in some cases, relaxation is all that is promised. If you do not have the patience to persist in a practice that takes many years to achieve success, it makes sense to choose a technique that requires less or no effort.
In this line, do not practice meditation you are considering requiring attention span? If you have trouble concentrating long periods or suffer from ADHD, you may find it frustrating trying a type of meditation concentration. Remember, the scientific findings actually indicate that concentration techniques, but can improve concentration, in some cases, can actually increase stress and anxiety. [4]
Meditation and the Brain:
You want to meditate to improve the functioning of the brain? There are many types of meditation CDs sold online as "scientific technology" to improve your brain. If you look beyond the marketing slogans ("meditate deeply like a Zen monk instantaneous!") To see if there are any scientific peer to check these allegations, do not be surprised if you can not find. This does not mean that the CD will not improve your brain, maybe, but I hesitate to recommend these unproven methods, especially if they pretend to be a scientist when they are not.
Speaking of deep meditation as a Zen monk, brain researchers reported consistent alpha EEG in the frontal region of the brain during Zen meditation and during the Transcendental Meditation technique (which shows the coherence of the EEG in the brain). Neuroscientists theorize that this is a positive, because the prefrontal cortex (PFC) "oversees" the entire brain, and having a coherent functioning PFC should improve the overall performance of the brain. Therefore, there is no evidence of neuroscience that certain meditation practices can be good for your brain. If the flow of the market that claim to improve the functioning of the brain meditation CD was to show such prefrontal EEG alpha coherence that might lend credence to their promises to improve the functioning of the brain. Advances in neuroscience in recent years, and an influx of new scientific data on trends in the brain during meditation, could soon expose applications to improve brain as true or false, based on what happens in the brain during meditation.
Meditate to relax:
If it's relaxation you want, research shows that the body's relaxation response can be induced in many ways, even by just sitting with eyes closed and listening to relaxing music. Because of the intimate connection between the mind and the body, the more you go into meditation and your mind becomes more stable, the higher the state of rest for the body. Contemplation practices, one of the major categories of concentration techniques like meditation practices have their own particular and distinct in the effects of the mind and body. Due to the practices of contemplation and concentration to keep the mind occupied dedicated to a specific task or mental activity which are not more favorable to the spirit of the solution to the inside, so as not to put the deep rest and rejuvenation for the body. Some methods, such as the relaxation response, CDs Christian prayer or relaxation center often use a mixture of both contemplation and concentration, depending on how we approach practice. Warning: There is no evidence that the practice of contemplation or concentration because they reduce blood pressure is significantly lower or anxiety. Easy listening meditation CD that does not require much in the active participation of the particular spirit not to use guided voice prompts that keep the mind occupied in the field of meaning and contemplation can be the best option if you want some soft relaxing and low emotional.
I say "slight relaxation" Metastudies because of all the research available on resting levels during mind-body practices shows that most meditation practices, including relaxation response techniques do not provide deeper than the physiological relaxation simple eyes closed rest. [6]
If you want deep relaxation, you need a meditation practice that takes you to most of the depths of your being transcendental level.
Secular or non-secular:
Some meditation practices may conflict with their religion or belief. The practice of meditation, even if it is in almost all religions, was associated mainly with the traditions of the East. Some of these practices require respect for the beliefs of Eastern philosophy, while others are merely mechanical practices (like seeing your breath) extracted from these cultures and applicable to all. Certainly, the East has much to offer the West and vice versa, and most people find it possible to integrate a derivative of meditation practice an ancient tradition without sacrificing his own belief system personal.
I could never sit well!
For a practical reason: What you need to sit in a prescribed make a practice of meditation particular position? The popular image of a meditating sitting cross tights lotus position may have to think, legs "I could never do that." Do not be discouraged. Even if you are not able to sit like a pretzel or for long without support period for the back, there are meditation practices that do not require a particular position and is best practiced in your most comfortable chair easy. Some forms of Zen and attention practiced even walking!
Selection of a teacher:
Need a meditation instructor or guru? This may depend on the depth or height at which you aspire. The higher states of meditation is not easy to achieve by training techniques from a book or a CD. The act of reading and self-education can interfere with their innocence and the ability to go beyond the level active surface of the mind. This requirement of innocence during meditation is beautifully highlighted in the classic little book "Zen Mind, Beginner's Mind" by Shunryu Suzuki. It can be a challenge to be innocent when playing simultaneously the roles of teacher and expert diligent student.
And the question is: how do I know I'm doing the right thing? Without the expert guidance of an experienced teacher, how can you tell? In the great traditions of lighting, such as Buddhism, Taoism and the Vedic tradition, the meditation sages knew that transmitted only to students who preformed sufficient austerities and demonstrated responsiveness and ability to learn. The act of "initiation" was considered sacred and the student has shown great respect for education. Reyes give half their kingdoms or more to charity, only to win the honor of studying with a meditation master teacher expectation and attain liberation or enlightenment, full awakening to the true nature of life. That was the meaning of meditation in ancient times. These days, though many people may profess to be meditation masters, you may not have the experience you are looking for if you are serious about the practice of meditation and pledged to become more aware and lighting. Check the credentials and the level of teacher training information. Does the instructor are a revered tradition of meditation? The teacher is defending the purity and effectiveness of tried and tested procedures? The teacher is directly connected to the lineage of a great master, Illuminated led to assimilate the correct instructions for effective practice?
How much should I pay?
Some people claim that because meditation is a spiritual practice, must be given free of charge, and in many cases it is. You can purchase a meditation technique in many yoga classes, a library book or a CD from a friend. However, many meditation courses require course fees. Some teachers ask the Meditation offers a structured course which includes monitoring and support staff, so it is overhead and educational. Remember the wise saying you get what you pay for. If you are looking for regular group meetings in a meditation center and monitoring, you may have to pay for this gift. There is nothing unspiritual to pay for a service that directly benefits their health and well-being. In the West, where materialism dominates, is new to think about paying for something we can not hold in our hands. If cost is a barrier to learning meditation, watching the profitability of the practice and what will bring in terms of health economics and efficiency, and quality of life. And look what the organization did with the money; the organization may be a non-legitimate to support a humanitarian cause that you agree with, for example, the promotion of world peace making.
Deliberate and Jump In!
The end result: assess your needs and the strength of the personal intention to incorporate meditation into your life. Be realistic about your abilities and practical requirements. Do your tasks most meditation programs have a website. And if you know someone practicing a type of meditation that interests you, ask for a testimonial. Evaluate claims and scientific evidence behind these claims if necessary. Check the path of the master and the organization. So join the millions of people who look to themselves and the world change.
1. Orme-Johnson, DW, and Walton, K. (1998), "All methods of prevention are not the same," American Journal of Health Promotion, May / June, [5]: 297-298.
2. Ibid
3. Rainforth M, R Schneider, Nidich S, et al: reduction programs __gVirt_NP_NN_NNPS <__ stress in patients with hypertension: a systematic review and meta-analysis. Current Hypertension Reports [9] 520-528, 2007
4. Eppley, Abrams, and Shear, Journal of Clinical Psychology, 45, 957-974, 1989.
5. International Journal of Neuroscience 14: 147-151, 1981; Psychosomatic Medicine 46: 267-276, 1984; International Journal of Neuroscience 46: 77-86, 1989; International Journal of Neuroscience 13: 211-217, 1981; 15: 151-157, 1981; Scientific research on the Transcendental Meditation and TM-Sidhi Program: Collected Papers, Volume 1: 208-212, 1977; Volume 4: 2245-2266, 1989.
6. Eppley, Abrams, and Shear, Journal of Clinical Psychology, 45, 957-974, 1989.
Tom McKinley Ball learned the Transcendental Meditation technique for 35 years. He earned a degree in Western philosophy Maharishi University of Management, an MFA in creative writing from Columbia University, and a doctorate in Peace Studies from Maharishi European Research University. He is a poet whose work has appeared in the magazine Paris, WHR and other literary journals. Tom has had a rich career of teaching and learning across the United States and the world, and is currently a writer for the David Lynch Foundation. He is Director of the Asheville, North Carolina, Transcendental Meditation Center
Of course, the real "Buddha mind" has the inside reasons to smile and is said to be unfazed by such spacetime frivolities as cultural trends, but surely the "enlightened" among us, whoever they are, should be encouraged that meditative practices are taken in the boards of US companies, taught at the YMCA, introduced the school from all over the world and even advocated within the military.
Mindfulness, Zen, the Transcendental Meditation technique and many other practices have become household words. Hundreds of studies in scientific research peer demonstrated the effectiveness of meditation to improve health, prevent disease, accelerated personal growth and even reverse aging.
But with so many different methods of meditation available, how to choose a suitable meditation technique effective for self or family it? Here are some tips to save time pondering life and 35 years of meditation teacher to help assess that meditation could be the best for you.
Meditation techniques are not all the same!
The first step is to recognize that all meditation techniques are the same. The different meditation practices engage the mind in different ways. Vipassna, also commonly (and perhaps loosely) known as mindfulness meditation emphasizes objective observation and, more philosophically, contemplation of impermanence, sometimes focuses on the interconnection between mind and body. Zen Buddhist practices are likely to use concentration, whether directed to a breath or try to catch a Zen koan. The Transcendental Meditation technique used Easy attention to experience subtle states of thought and "transcend" the use of a specialized mantra. Christian prayer centered uses a word of worship to stimulate receptivity to God. And that's just a small sample of the diversity of practices commonly grouped as 'meditation'.
Different techniques have different objectives, they employ a variety of methods and naturally produce different results. To determine which technique within this wide variety of practice could best suits them, start by asking what you want of meditation, and the amount of time you are willing to give. Some programs focus on the practice of regular meditation or twice a day with time for maximum benefit and progress to higher stages of personal growth, while other practices are for the impulse inspiration or occasionally to relax when stressed.
Another question for you: do you want a meditation practice that comes with religion, philosophy or lifestyle? Many practices such as Buddhist and Taoist practices are woven into a conceptual world that is an intrinsic part of the practice, it is an approach that considers the cosmos and the elements the human mind as inseparable from the same order, or worldview that seeks to go beyond dogma and see the world as it really is, is yet another worldview developed mentally. Other practices, such as the now popular form of mindfulness meditation in the West, or the Transcendental Meditation technique are secular in nature and can be practiced without embracing any philosophy, religion or lifestyle.
Are you looking to find inspiration and ideas for the experience of meditation? Meditations that fall into this category are contemplative techniques. Promise a greater depth of understanding of the probing intellect considered and help the different lines of thought. These types of meditation can be enjoyable and emotionally difficult, especially if there is no effort or mind control involved. Often these practices are carried out with the help of a CD, instructor or derived from a book.
A scientific approach:
Are you looking for health benefits such as decreased anxiety or low blood pressure? While proponents of most meditation practices require health benefits, such claims often cite profit scientific research actually carried out in other forms of meditation practice are not promoted. However, research has clearly demonstrated that all meditations give the same results. [1] If you choose a meditation for a specific provision of health, see the research used and confirm that a particular advantage, is actually in this particular meditation technique and not to any other practice. As you seek to research, ensure that the study was published in a scientific journal or peer review authority. If a study showing a specific, such as deep relaxation or anxiety reduced benefit was repeated by several other research studies in the same practice, then science is more convincing.
When it comes to reducing stress and anxiety, scientists have found most of all meditation practices are not as effective. The concentration hiring practices found to actually increase anxiety and even meta-study found that most meditation techniques are not more effective than placebo in reducing anxiety. [2]
Need meditation to lower blood pressure? The Transcendental Meditation technique is the / body practice that has been shown in independent clinical studies and meta-analysis to significantly lower blood pressure in hypertensive patients. [3] To determine whether a particular form of meditation has scientific evidence that supports a specific benefit, you can do a search on PubMed or academic search engine Google, Google Scholar. There are over a thousand peer-reviewed studies on the various forms of meditation, with the technique of Transcendental Meditation and mindfulness meditation is the most widely studied practice, respectively.
How much time do you have?
Another consideration is the amount of time it takes to master a particular technique of meditation. Some meditation practices require many years to master and achieve its stated goal, or even get a glimpse of the objective, while other practices can only have a few months or even a few minutes to produce the desired results. For example, relaxation CD can have an immediate calming effect can not be nirvana, but in some cases, relaxation is all that is promised. If you do not have the patience to persist in a practice that takes many years to achieve success, it makes sense to choose a technique that requires less or no effort.
In this line, do not practice meditation you are considering requiring attention span? If you have trouble concentrating long periods or suffer from ADHD, you may find it frustrating trying a type of meditation concentration. Remember, the scientific findings actually indicate that concentration techniques, but can improve concentration, in some cases, can actually increase stress and anxiety. [4]
Meditation and the Brain:
You want to meditate to improve the functioning of the brain? There are many types of meditation CDs sold online as "scientific technology" to improve your brain. If you look beyond the marketing slogans ("meditate deeply like a Zen monk instantaneous!") To see if there are any scientific peer to check these allegations, do not be surprised if you can not find. This does not mean that the CD will not improve your brain, maybe, but I hesitate to recommend these unproven methods, especially if they pretend to be a scientist when they are not.
Speaking of deep meditation as a Zen monk, brain researchers reported consistent alpha EEG in the frontal region of the brain during Zen meditation and during the Transcendental Meditation technique (which shows the coherence of the EEG in the brain). Neuroscientists theorize that this is a positive, because the prefrontal cortex (PFC) "oversees" the entire brain, and having a coherent functioning PFC should improve the overall performance of the brain. Therefore, there is no evidence of neuroscience that certain meditation practices can be good for your brain. If the flow of the market that claim to improve the functioning of the brain meditation CD was to show such prefrontal EEG alpha coherence that might lend credence to their promises to improve the functioning of the brain. Advances in neuroscience in recent years, and an influx of new scientific data on trends in the brain during meditation, could soon expose applications to improve brain as true or false, based on what happens in the brain during meditation.
Meditate to relax:
If it's relaxation you want, research shows that the body's relaxation response can be induced in many ways, even by just sitting with eyes closed and listening to relaxing music. Because of the intimate connection between the mind and the body, the more you go into meditation and your mind becomes more stable, the higher the state of rest for the body. Contemplation practices, one of the major categories of concentration techniques like meditation practices have their own particular and distinct in the effects of the mind and body. Due to the practices of contemplation and concentration to keep the mind occupied dedicated to a specific task or mental activity which are not more favorable to the spirit of the solution to the inside, so as not to put the deep rest and rejuvenation for the body. Some methods, such as the relaxation response, CDs Christian prayer or relaxation center often use a mixture of both contemplation and concentration, depending on how we approach practice. Warning: There is no evidence that the practice of contemplation or concentration because they reduce blood pressure is significantly lower or anxiety. Easy listening meditation CD that does not require much in the active participation of the particular spirit not to use guided voice prompts that keep the mind occupied in the field of meaning and contemplation can be the best option if you want some soft relaxing and low emotional.
I say "slight relaxation" Metastudies because of all the research available on resting levels during mind-body practices shows that most meditation practices, including relaxation response techniques do not provide deeper than the physiological relaxation simple eyes closed rest. [6]
If you want deep relaxation, you need a meditation practice that takes you to most of the depths of your being transcendental level.
Secular or non-secular:
Some meditation practices may conflict with their religion or belief. The practice of meditation, even if it is in almost all religions, was associated mainly with the traditions of the East. Some of these practices require respect for the beliefs of Eastern philosophy, while others are merely mechanical practices (like seeing your breath) extracted from these cultures and applicable to all. Certainly, the East has much to offer the West and vice versa, and most people find it possible to integrate a derivative of meditation practice an ancient tradition without sacrificing his own belief system personal.
I could never sit well!
For a practical reason: What you need to sit in a prescribed make a practice of meditation particular position? The popular image of a meditating sitting cross tights lotus position may have to think, legs "I could never do that." Do not be discouraged. Even if you are not able to sit like a pretzel or for long without support period for the back, there are meditation practices that do not require a particular position and is best practiced in your most comfortable chair easy. Some forms of Zen and attention practiced even walking!
Selection of a teacher:
Need a meditation instructor or guru? This may depend on the depth or height at which you aspire. The higher states of meditation is not easy to achieve by training techniques from a book or a CD. The act of reading and self-education can interfere with their innocence and the ability to go beyond the level active surface of the mind. This requirement of innocence during meditation is beautifully highlighted in the classic little book "Zen Mind, Beginner's Mind" by Shunryu Suzuki. It can be a challenge to be innocent when playing simultaneously the roles of teacher and expert diligent student.
And the question is: how do I know I'm doing the right thing? Without the expert guidance of an experienced teacher, how can you tell? In the great traditions of lighting, such as Buddhism, Taoism and the Vedic tradition, the meditation sages knew that transmitted only to students who preformed sufficient austerities and demonstrated responsiveness and ability to learn. The act of "initiation" was considered sacred and the student has shown great respect for education. Reyes give half their kingdoms or more to charity, only to win the honor of studying with a meditation master teacher expectation and attain liberation or enlightenment, full awakening to the true nature of life. That was the meaning of meditation in ancient times. These days, though many people may profess to be meditation masters, you may not have the experience you are looking for if you are serious about the practice of meditation and pledged to become more aware and lighting. Check the credentials and the level of teacher training information. Does the instructor are a revered tradition of meditation? The teacher is defending the purity and effectiveness of tried and tested procedures? The teacher is directly connected to the lineage of a great master, Illuminated led to assimilate the correct instructions for effective practice?
How much should I pay?
Some people claim that because meditation is a spiritual practice, must be given free of charge, and in many cases it is. You can purchase a meditation technique in many yoga classes, a library book or a CD from a friend. However, many meditation courses require course fees. Some teachers ask the Meditation offers a structured course which includes monitoring and support staff, so it is overhead and educational. Remember the wise saying you get what you pay for. If you are looking for regular group meetings in a meditation center and monitoring, you may have to pay for this gift. There is nothing unspiritual to pay for a service that directly benefits their health and well-being. In the West, where materialism dominates, is new to think about paying for something we can not hold in our hands. If cost is a barrier to learning meditation, watching the profitability of the practice and what will bring in terms of health economics and efficiency, and quality of life. And look what the organization did with the money; the organization may be a non-legitimate to support a humanitarian cause that you agree with, for example, the promotion of world peace making.
Deliberate and Jump In!
The end result: assess your needs and the strength of the personal intention to incorporate meditation into your life. Be realistic about your abilities and practical requirements. Do your tasks most meditation programs have a website. And if you know someone practicing a type of meditation that interests you, ask for a testimonial. Evaluate claims and scientific evidence behind these claims if necessary. Check the path of the master and the organization. So join the millions of people who look to themselves and the world change.
1. Orme-Johnson, DW, and Walton, K. (1998), "All methods of prevention are not the same," American Journal of Health Promotion, May / June, [5]: 297-298.
2. Ibid
3. Rainforth M, R Schneider, Nidich S, et al: reduction programs __gVirt_NP_NN_NNPS <__ stress in patients with hypertension: a systematic review and meta-analysis. Current Hypertension Reports [9] 520-528, 2007
4. Eppley, Abrams, and Shear, Journal of Clinical Psychology, 45, 957-974, 1989.
5. International Journal of Neuroscience 14: 147-151, 1981; Psychosomatic Medicine 46: 267-276, 1984; International Journal of Neuroscience 46: 77-86, 1989; International Journal of Neuroscience 13: 211-217, 1981; 15: 151-157, 1981; Scientific research on the Transcendental Meditation and TM-Sidhi Program: Collected Papers, Volume 1: 208-212, 1977; Volume 4: 2245-2266, 1989.
6. Eppley, Abrams, and Shear, Journal of Clinical Psychology, 45, 957-974, 1989.
Tom McKinley Ball learned the Transcendental Meditation technique for 35 years. He earned a degree in Western philosophy Maharishi University of Management, an MFA in creative writing from Columbia University, and a doctorate in Peace Studies from Maharishi European Research University. He is a poet whose work has appeared in the magazine Paris, WHR and other literary journals. Tom has had a rich career of teaching and learning across the United States and the world, and is currently a writer for the David Lynch Foundation. He is Director of the Asheville, North Carolina, Transcendental Meditation Center
How to Choose a Meditation
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