Drug Addiction
The Transcendental Meditation technique has proven to be a successful coping strategy in helping to deal with drug addiction," a useful tool in psycho-neuro-immunology (PNI) by helping to control the immune system, and an effective manager of stress and pain.
Prolonging Life Expectancy
A strong link has also been established between the practice of TM and longevity. Only two factors have been scientifically determined to actually extend life: caloric restriction and lowering of the body's core temperature. Meditation has been shown to lower core body temperature.
Stress Control
Most of the people who get on meditation do so because of its beneficial effects on stress. Stress refers to any or all the various pressures experienced in life. These can stem from work, family, illness, or environment and can contribute to such conditions as anxiety, hypertension, and heart disease. How an individual sees things and how he or she handles them makes a big difference in terms of how much stress he or she experiences.
Research has shown that hormones and other biochemical compounds in the blood indicative of stress tend to decrease during TM practice. These changes also stabilize over time, so that a person is actually less stressed biochemically during daily activity.
This reduction of stress translates directly into a reduction of anxiety and tension. Literally dozens of studies have shown this.
Pain Management:
Chronic pain can systematically erode the quality of life. Although great strides are being made in traditional medicine to treat recurring pain, treatment is rarely as simple as prescribing medication or surgery.
Anxiety decreases the threshold for pain and pain causes anxiety. The result is a vicious cycle. Compared with people who feel relaxed, those under stress experience pain more intensely and become even more stressed, which aggravates their pain. Meditation breaks this cycle.
Childbirth preparation classes routinely teach pregnant women deep breathing exercises to minimize the pain and anxiety of labor. Few call it breath meditation, but that's what it is.
Meditative techniques are also a key element in the Arthritis self-help Course at Stanford University. More than 100,000 people with arthritis have taken the 12-hour course and learned meditation-style relaxation exercises as part of a comprehensive self-care program. Graduates report a 15 to 20 percent reduction in pain.
In one study overseen by Dr. Kabat-Zinn, 72 percent of the patients with chronic pain conditions achieved at least a 33 percent reduction after participating in an eight-week period of mindful meditation, while 61 -percent of the pain patients achieved at least a 50 percent reduction. Additionally, these people perceived their bodies as being 30 percent less problematic, suggesting an overall improvement in self-esteem and positive views regarding their bodies.
Meditation may not eliminate pain, but it helps people cope more effectively.
Cancer and Other Chronic Illness
Meditation and other approaches to deep relaxation help center people so they can figure out how they'd like to handle the illness and proceed with life. Dr. Ainslie Meares, an Australian psychiatrist who uses meditation with cancer patients, studied seventy-three patients who had attended at least twenty -sessions of intensive meditation, and wrote: "Nearly all such patients can expect significant reduction of anxiety and depression, together with much less discomfort and pain. There is reason to expect a 10 percent chance of quite remarkable slowing of the rate of growth of the tumor, and a 50 percent chance of greatly improved quality of life."
Heart disease.
Meditation is a key component of Ornish therapy, the only treatment scientifically proven to reverse heart disease.
High blood pressure.
As soon as Dr. Benson learned that TM reliably reduced blood pressure in meditators, he taught the relaxation response to 36 people with moderately elevated blood pressure. After several weeks of practice, their average blood pressure declined significantly, reducing their risk of stroke and heart attack.
Infertility
Couples dealing with infertility may become depressed, anxious and angry. To help them cope, Alice D. Domar, Ph.D., a psychologist at the Mind/Body Medical Institute, taught the relaxation response to one group of infertile couples. Compared with a similar group of infertile couples who did not learn deep relaxation, the meditators experienced less distress-and were more likely to get pregnant.
Psoriasis:
This disease causes scaly red patches on the skin. A pilot study at Dr. Kabat-Zinn's clinic suggests that compared with the skin patches of people with psoriasis who receive only standard medical therapy, the skin patches of those who also meditate clear up more quickly.
Respiratory crises
Asthma, emphysema and chronic obstructive pulmonary disease (COPD) all restrict breathing and raise fears of suffocation, which in turn makes breathing even more difficult. Studies at Dr. Kabat-Zinn's clinic show that when people with these respiratory conditions learn breath meditation, they have fewer respiratory crises.
Premenstrual Syndrome (PMS), Tension Headaches
Meditation can ease physical complaints such as premenstrual syndrome (PMS), tension headaches and other common health problems.
Meditation gives people a psychological buffer so that life's hectic pace doesn't knock them out. Practicing meditation is like taking a vacation once or twice a day. When you nurture yourself, you accrue tremendous spin-off benefits.
For example, when you are under high stress, it can worsen symptoms of PMS because stress can cause the muscle tension associated with PMS complaints such as fatigue, soreness and aching. On the other hand, when you meditate regularly, you dramatically reduce your body's response to stress, and that can ease the discomfort associated with PMS. The results may not be apparent for several months. You will probably need to meditate regularly for several months before your body responds positively.
Irritable Bowel Syndrome, Ulcers, and Insomnia
Meditation can also improve irritable bowel syndrome, ulcers, and insomnia, among other stress-related conditions. Eighty percent of the people who use meditation to relieve insomnia are successful.
Meditation can help prevent or treat stress-related complaints such as anxiety, headaches and bone, muscle and joint problems. Meditation also provides an inner sense of clarity and calm, and that, in itself, may help ward off certain illnesses.
Fibromyalgia
According to one study, meditation may relieve the discomfort of fibromyalgia, a condition that causes fatigue and intensely painful "trigger points." When 77 men and women with fibromyalgia followed a ten-week stress-reduction program using meditation, all reported that their symptoms improved. And half described their improvements as "moderate to marked."
MINDFULNESS (VIPASSANA)
In mantra and breath meditation, you focus on a word or your breath and try to empty your mind of everything else. This mental clearing is what most people mean when they refer to meditation.
But there's another kind of meditation, a practice Buddhists call vipassana or sometimes called mindfulness, or insight meditation. It is the art of becoming deeply aware of the present instant. Mindfulness means fully experiencing what happens in the here and now. It is the art of focusing our minds on what's happening in and around us at this very moment. Mindfulness helps you turn down all the noise in your head- the guilt, anger, doubts, and uncertainties that upset us moment to moment. It is a technique that encourages you to stop and smell the roses.
The key is not so much what you focus on but how you do it. What is more important is the quality of the awareness you bring to each moment. That awareness should be meditative in the sense of being a silent witness, accepting and nonjudgmental. It, however, does not imply resignation to abuse or injustice. It teaches acknowledgment of the moment-to-moment reality and prepares those who use the technique to respond to that reality less impulsively and more effectively.
There are two kinds of mindful meditation - formal and informal. Yoga is a good example of the formal type. In a yoga class, participants focus intently on their breathing and the postures, moving slowly from one position to the next, exquisitely aware of their feelings during the process. Practitioners are taught to concentrate on their breathing and its passage through the body as they dismiss any distracting thoughts. Though it sounds simple, mindfulness takes practice, and the longer you practice, the easier the process becomes. Breathing is the vehicle of transition from our conventional, anxiety-ridden, goal-oriented experience of stressful living into a natural state of functional calm and tranquility. Tai chi offers a similar dimension of mindfulness. Informal mindfulness involves turning the headlong rush of daily living into a collection of discrete moments of experience, each savored fully. For example, Dr. Kabat-Zinn hands each of his students a single raisin and asks them to eat it. Ordinarily people would simply pop the raisin in their mouths, chew a few times and swallow, largely unconsciously. But mindful, meditative raisin eating is much different. It begins with looking intently at the raisin, considering its shape, weight, color and texture. Next comes placing the raisin in the mouth, focusing on how it feels on the tongue as the mouth welcomes it with salivation. Then the mindful raisin-eater chews the raisin slowly and thoroughly, focusing on its taste and texture. Finally, swallowing the raisin involves following it all the way down to the stomach.
Once you commit to a mindfulness trigger-such as hanging up the phone, sipping a cup of tea or eating fruit snacks, starting the car or petting your dog-it's not difficult to work a dozen mindful moments into each day.
But there's another kind of meditation, a practice Buddhists call vipassana or sometimes called mindfulness, or insight meditation. It is the art of becoming deeply aware of the present instant. Mindfulness means fully experiencing what happens in the here and now. It is the art of focusing our minds on what's happening in and around us at this very moment. Mindfulness helps you turn down all the noise in your head- the guilt, anger, doubts, and uncertainties that upset us moment to moment. It is a technique that encourages you to stop and smell the roses.
The key is not so much what you focus on but how you do it. What is more important is the quality of the awareness you bring to each moment. That awareness should be meditative in the sense of being a silent witness, accepting and nonjudgmental. It, however, does not imply resignation to abuse or injustice. It teaches acknowledgment of the moment-to-moment reality and prepares those who use the technique to respond to that reality less impulsively and more effectively.
There are two kinds of mindful meditation - formal and informal. Yoga is a good example of the formal type. In a yoga class, participants focus intently on their breathing and the postures, moving slowly from one position to the next, exquisitely aware of their feelings during the process. Practitioners are taught to concentrate on their breathing and its passage through the body as they dismiss any distracting thoughts. Though it sounds simple, mindfulness takes practice, and the longer you practice, the easier the process becomes. Breathing is the vehicle of transition from our conventional, anxiety-ridden, goal-oriented experience of stressful living into a natural state of functional calm and tranquility. Tai chi offers a similar dimension of mindfulness. Informal mindfulness involves turning the headlong rush of daily living into a collection of discrete moments of experience, each savored fully. For example, Dr. Kabat-Zinn hands each of his students a single raisin and asks them to eat it. Ordinarily people would simply pop the raisin in their mouths, chew a few times and swallow, largely unconsciously. But mindful, meditative raisin eating is much different. It begins with looking intently at the raisin, considering its shape, weight, color and texture. Next comes placing the raisin in the mouth, focusing on how it feels on the tongue as the mouth welcomes it with salivation. Then the mindful raisin-eater chews the raisin slowly and thoroughly, focusing on its taste and texture. Finally, swallowing the raisin involves following it all the way down to the stomach.
Once you commit to a mindfulness trigger-such as hanging up the phone, sipping a cup of tea or eating fruit snacks, starting the car or petting your dog-it's not difficult to work a dozen mindful moments into each day.
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