Meditation Handbook - Introduction to Meditation

Download Meditation Handbook - Introduction to Meditation

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Your Meditation Handbook is a great look inside the world that is Meditation.

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  • 1. Table of ContentsIntroduction To Meditation ........................................................................................1Scientific Evidence On Meditation .............................................................................2The Studies ..............................................................................................................2What Meditation Does For The Brain .....................................................................3Benefits Of Meditation ...............................................................................................5Physical Benefits ......................................................................................................6Mental and Emotional Benefits ...............................................................................7Elements of Meditation ..............................................................................................8Preparing The Body And Mind ................................................................................8The Environment .....................................................................................................8Comfortable Seat ....................................................................................................9Focus .......................................................................................................................9An Open Mind .........................................................................................................9Time of Day .............................................................................................................9The Right Posture ................................................................................................. 10The Perfect Pose And Breathing ....................................................................... 11The Chakras .......................................................................................................... 13Color Therapy ....................................................................................................... 1518 Types of Meditation ........................................................................................... 16How To Meditate ..................................................................................................... 20The Time Commitment ............................................................................................ 21Conclusion ............................................................................................................... 22

2. 1 | P a g eIntroduction To MeditationMeditation is a spiritual practice that dates back thousands of years, and is said to have originated from Asian countries like China, Japan, and India. To date, meditation is still widely used as a means to restore balance and peace of mind.The word meditation sometimes invokes images of monks sitting in some dark monestary in a land far away. It can seem mystic, and foreign and not something that has any relevance to modern life.But, dont be too quick to judge!While meditation does have its origins in Eastern practices, it is a practice that is widespread in Western culture and is highly recommended by medical professionals, holistic practitioners and is a viable alternative treatment method for many conditions, diseases and every day stressors, with many health benefits.In this fast-paced world, stress and tension can build up easily, and squeezing even a few minutes of meditation in your daily routine can help achieve physical, mental, and emotional well-being.Meditation offers a variety of health benefits and there is scientific proof of its effectiveness for professional and personal well-being."MEDITATION IS THE SOUL'S PERSPECTIVE GLASS." - OWEN FELTHAM 3. 2 | P a g eScientific Evidence On MeditationWhen you see a person sitting on the floor, legs crossed, eyes closed and humming a syllable rhythmically you often wonder to yourself if this is all for show. More and more people are meditating and they say that it makes them feel better, it helps them focus and it helps calm them down and they may have a point.Consider that meditation is an ancient spiritual activity. Buddhist monks do it; Catholic nuns and monks do it and even Christians claim to meditate on the Holy Bible.But, more important is that everyday people all around you do it as well, including, moms, dads, teenagers, athletes, personal trainers, and corporate executives.Meditation is focusing the mind on a thought. Most people who meditate say that they use the time to calmly sort out and label the thoughts and feelings they are experiencing.The StudiesA study of nuns in a Canadian convent was made in the 1990s because the nuns there all seem to live to an average age of 100. They are physically active even at their advanced age and they are mentally alert. The researchers noted that these nuns went to bed at an early hour, they ate food they grew in the convent garden, they scrubbed floors, walked for miles to visit the sick and to teach children in the farming community around their convent. They also did crossword puzzles, read, played musical instruments, sang, prayed and they meditated.Recently, a California university has completed a study of the benefits of meditation. The researchers found that when people undergo a stressful situation, a part of their brain goes on overdrive. When they breathe deeply and slowly and 4. 3 | P a g etake quiet time to process the situation they are in: labeling the thoughts and emotions they are experiencing, that part of their brain called the amygdala calms down.What Meditation Does For The BrainMeditation does not solve your problems, no. Meditation helps you gain new perspectives on problematic situations. And sometimes, that is all that you need to help you make sense of something puzzling or overwhelming.A Harvard University study measured the thickness of the cortex of people who meditated and compared it with those who did not.They discovered that people who meditated had thicker cortexes than those who did not.Adults no longer generate new brain cells. The thicker cortex does not mean that those who meditate create new brain cells or grow brain cells. But, brain activity is carried out by electric nerve pulses.The more brain activity, the more neural connections and neural pathways are made between different parts of the brain. When you do not use parts of your brain these parts generally stop making neural connections with other parts of the brain. You use it, or lose it.This is what meditation can do for the brain it actually helps make more neural connections.These kinds of neural activity allow you to process emotions more efficiently, thereby giving you more feelings of calmness. It helps you become more creative 5. 4 | P a g ein solving problems because you are better able to focus and look at a problem from different perspectives.There was this lady who had to take a series of licensing tests to qualify and register as a professional. Her future career and future livelihood depended upon her passing the licensing tests so she felt pressured.The licensing tests were to be given over four consecutive Sundays. In order to pass the licensing tests, she not only had to master eight subjects but she also had to be in good health to be able to actually show up for the tests for four consecutive Sundays. When the bell rang for the start of the exams, she remembered sitting still, breathing deeply and reciting something she learned as a little girl in Sunday School.She recited Psalm 23 and imagined a little lamb being led by a loving and strong shepherd. She felt safe especially when she repeated the phrase I will fear no evil. It calmed her down and helped her focus on the test she was taking. She passed with flying colors.Meditation helped calm her mind so that she was able to retrieve the information she had stored during her review. Meditation sharpens the mind and gives a sense of wellbeing.Try it! 6. 5 | P a g eBenefits Of MeditationMeditation has many direct and indirect benefits.Meditation cleanses the body and soul and leads to a more positive outlook towards life.Meditation is one of natures best cures for increased positivity, inner peace, stress reduction and a longer life.Many also say that it leads to enlightenment.It increases concentration powers and also blood flow in the body.Not only that, it focuses the mind on certain tasks and leads to more efficient work attitude.It also aids in a better metabolism.Overall, it gives a unique glow to a person and holds wondrous powers to increase the level of happiness in a person.Those who come in contact with such a human being will definitely be affected by all the positive vibes emanating from the person. It also increases inner control and strength to deal with hurdles and various unpleasant situations.People battling with depression will get good results from meditating regularly. In todays fast paced world, meditation holds the remedy for many maladies and is the key to a more simplistic and earthy existence.It should be done on a daily basis. In fact, a daily dose of five minutes can work wonders. It does not need a lot of time and effort. 7. 6 | P a g eMeditation is essentially one of the wonders of the 21st Century. In a world of deadlines and the rat race, one needs a way to relax and let go. The mind needs energy to focus that will help it to carry on. Also the body needs to be healthy and fit and that can only be achieved by proper regulation.Meditation prepares the body and mind for the long haul and it also helps to achieve a degree of happiness and peace.Meditation also binds the organs together and increases their efficiency.Overall, it brings about a positive outlook towards life.When used on a regular basis meditation has the awesome and all natural power to heal and balance.The lists below

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