Research Paper Assessment Name: Stacey Cripps Date: October 28, 2012 Student ID: 265005 Email: stacey@scaattain.

com

Complete your 2000 word research paper and insert it in the space below. Then email this document as an attachment to assessment@icoachacademy.com

SCA Attain, Inc.

Meditation: Transformation or Relaxation?

-What is meditation and is it for everyone? -What is the power of meditation and how can it be used in coaching today?

Student: Stacey Cripps Student Number: 265005

October 28, 2012 No. of words approx. 2250

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Meditation: Transformation or Relaxation?

What is meditation and is it for everyone? Is the practice of meditation for relaxation or can we achieve something more such as transformation? In todays society, people think of meditation, they often think of Eastern tradition, Buddhist monasteries, Yogis, Gurus or people sitting Indian style for long periods of time. In this thought, one may judge, that is not for me, or is it? It is possible to actually meditate without being aware, some people may not realize they are experiencing meditative minutes. This form of meditation is simply a state of being in which the active mind slows down (Holland, 2003, p. 226). For example, just stopping at a red light while in the car driving, one may hit the pause button on the mind and are in the space between thought; they have no thought and are fully present in the stillness of the mind. This is a brief moment of meditation, a moment of journeying into a deeper self awareness. This paper will

address all of the questions above and explain how meditation is more than just relaxation. It has a transformational effect which allows people to fully experience their truth within. This truth can be referred to what Abraham Maslow described as self actualization-desireto become actualized in what he is potentially (Maslow, 1943, p.370). Maslow explicitly defines self-actualization in his article, A Theory of Human Motivation, to be "the desire for self-fulfillment, namely the tendency for him [the individual] to become actualized in what he is potentially. This tendency might be phrased as the desire to become more and more what one is, to become everything that one is capable of becoming." Maslow used the term self-actualization to describe a desire
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that could lead to realizing one's true capabilities. The realization is the transformation as described above.

What is Meditation?
The following quotes are extracted from renowned spiritual teachers of meditation. According to Sharon Salzberg, cofounder of the Insight Meditation Society, author of Real Happiness: The Power of Meditation, who has been a teacher of meditation for thirty years answers: Straightforward and simple (but not easy), meditation is essentially training our attention so that we can be more aware-not only of our own inner workings but also of whats happening around us in the here and now. Once we see clearly whats going on in the moment, we can then choose whether and how to act on what were seeing (Salzberg, 2011, p. 7). Dr. Deepak Chopra of the Chopra Center of Well Being has been a prominent leader and speaker on the meditation movement: The real purpose of meditation is to tune in, not to get away from it all-to tune in to find that peace within that is the peace that spiritual traditions talk about that surpasses all understanding. It is a feel of infinite possibility, pure potentiality where everything is connected to everything else. Meditation is a place of infinite intention when brought to this space it orchestrates fulfillment and the law of attraction (Harpo, Inc., 2012). According to James Van Praagh, spiritual teacher and author of, Meditations with James Van Praagh, Meditation is a way to move into consciousness of real knowing , as we sit silently and focus our attention inwardly, we start to become aware of our true self (Van Praagh, 2003, p. 5).

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Sarah McLean, a 20 year meditation teacher at the Chopra Center and author of, Soul Centered: Transform Your Life in 8 Weeks with Meditation, states, Meditation is the perfect companion on your path to self discovery and healing (McLean, 2012, p. 1).

What is the practice of meditation and is it for everyone?

If you can breathe, you can meditate, (Salzberg, 2011, p. 7). Is it for everyone? The answer is a simple yes; anyone can do it. Everyone can benefit from a meditation practice as the documented scientific, clinical and psychological benefits will attest to later in this paper. Salzberg describes the practice of meditation as training ones attention which has an effect of transforming the mind: People have been transforming their minds through meditation for thousands of years. Every major world religion includes some form of contemplative exercise, though today mediation is often practiced apart from any belief system. Depending on the type, meditation may be done in silence and stillness, by using voice and sound, or by engaging in the body in movement. All forms emphasize the training of attention (Salzberg, 2011, p. 8). The following illustrates a brief meditation exercise where it only takes beginning and practice to experience the here and now and to feel the transformational effects. Meditation is a discipline, where one has to make an effort to devote time to this practice (Holland, 2003, p. 226). To begin, set aside a 5 minute window, sit upright comfortably on a chair with your feet on the floor uncrossed or sit upright on the floor. Begin meditation by closing the eyes and becoming aware of the breath and body. The focus is on feeling the breath on the inhale and exhale while mentally counting to 3 or 4 on both the inhale and exhale. Breathe into the stomach slowly, and let the air move up to the lower lungs and then into the chest area. This is known as the complete breath
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Each breath in will bring more and more relaxation, and each exhalation will let go of all stress and tension (Holland, 2003, p. 227). If done on a regular basis such as a physical exercise regimen, results happen. As the breath slows down to a rhythmic breath, quiet and clear the mind and move ones attention to the heart space. Experience the stillness, the present moment, and relax the body slowly from head to toe starting from the top of the head. If attention drifts from breath to thought just let the thought come and go without judgment and return focus to breath. When you are practicing breath

awareness you cannot be thinking thoughts and still be aware of your breathing. Attention is on one or the other. Being aware of your breath forces you into the present moment-the key to all inner transformation, (Tolle, 2005, pp. 245-246). Once fully relaxed, one may begin to feel a release throughout the entire body. The release can be described as a surrendering or letting go of the outside world which has an effect of freeing the body of any low negative energy or old conditioned definition of self connecting to the truth within (Salzberg, 2011, p.5). In the minds eye, located in the space between the eyebrows also known as the third eye visualize a place that brings peace and calm such as a quiet ocean beach, sitting under an oak tree, on a bench next to a beautiful garden, in a forest next to a flowing stream, or on top of a mountain. If it feels right or one with self, that is the place. Be in and one with this beautiful peaceful place and once this occurs turn inward, connect to the true nature of self and, feel a sense of wholeness. After the 5 minutes, shift your attention to the fingers and begin to move them, then become aware of the body and slowly open the eyes returning back to a state of full consciousness. Keep a journal nearby and write everything down received and felt during meditation. Meditation takes practice and it is suggested to start with 5 minutes a
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day and work up to a length of 20 minutes or more a day. There are many ways to begin a meditation practice such as: attend a meditation class, meditate by one self in silence, in nature, to a guided meditation CD, to music or to body movement; it is ones own unique preference. If done on a regular basis such as a physical exercise regimen, results happen.

What is the power of meditation and how can it be used in coaching today?
How powerful are the effects of a meditation practice? Scientists are discovering in the lab about the power of meditation that meditation may be as important as physical exercise (Salzberg, 2011, p.7). Meditation not only relaxes the body and stills the mind and brings one into the present moment; it has powerful transformational effects on the mind and the body. Within the mind, meditation expands and deepens awareness,

improves concentration, mindfulness and compassion towards others (Salzberg, 2011, p. 11). Meditation strengthens relationships with family, friends and everyone who crosses our path, brings in clarity, peace to infinite possibility, creativity and imagination. It ignites the power of intention, opens to a depth of consciousness, renews energy and, allows one to be kinder to self and to trust in something bigger. Meditation connects one to their true nature while tapping into the wonderful qualities of self and increases self development toward a deeper fulfillment. Through meditation practice, judgments and limiting conditioned beliefs about self that block happiness and joy are released and replaced by feelings of truth, positivity and inspiration. Salzburg explains that

meditation isnt self-indulgent or self-centered. Yes, youll learn about yourself-but its
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knowledge that will help you better understand and connect with people in your life. Tuning in to your self is the first step toward tuning in to others, (Salzberg, 2011, p. 15). She discusses published scientific studies on how meditation is changing brain science today in her work, Real Happiness: The Power of Meditation: In the last decade and a half, neuroscientists and psychologists have demonstrated again and again that the adult brain is capable of neuroplasticity-that is forming new cells and pathwaysA number of recent studies confirm that meditation can bring about significant physiological changes in the brain that create welcome changes in health, mood and behavior. In 2005, a pioneering study led by neuroscientist, Sarah Lazar of Harvard University and Massachusetts General Hospital proved that meditation practitioners (ordinary Boston professionals) of insight meditation had measurably thicker tissue in the left prefrontal cortex, an area of the brain important for cognitive and emotional processing and well being (Salzberg, 2011, pp. 25-26). Since then, many more clinical studies have been published out of UCLAs Lab of Neuro Imaging, University of Pennsylvania, Emory University, Harvard University, University of Wisconsin, and the Department of Defense citing meditation effects on: shrinking the amygdala-a portion of the brain that initiates the bodys response to stress, growing the memory part of the brain, strengthening brain concentration and problem solving, initiating feelings of well being, retaining emotional stability, improving cognitive functioning in treating ADHD, lowering anxiety, decreasing negative emotions and increasing positive ones and treating PTSD, Post Traumatic Stress Disorder and brain injuries. The powerful effects of meditation are transformational and among these studies, our United States Government has embraced meditation as a legitimate area of scientific study through the sponsored meditation studies in the last decade by the National Institutes of Healths National Center for Complementary and Alternative Medicine, NCCAM (Salzberg, 2011, pp. 25-31).
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More than five million people worldwide have learned the simple TM, Transcendental Meditation technique taught thousands of years ago in ancient India. The TM technique effortlessly allows your mind to transcend, to settle inward beyond thought to experience the source of thought pure awareness, also known as transcendental consciousness. Neuroscientists describe this as restful alertness. It is the most silent and peaceful level of consciousness your innermost Self. The TM technique has been cited in 600 scientific research studies which have been conducted at more than 200 universities and medical schools throughout the world. The APA, American Psychological Association, American Medical Association and the American College of Cardiology have all conducted research studies on TM verifying the wide-ranging effects. During its annual conference last year, the APA featured research on the TM technique that documents the positive, long-term benefits of the practice for increased selfactualization and self-development, (Maharishi Foundation USA, 2012).

Since meditation practice has been proven to deliver powerful transformational results--to a deeper self awareness, deeper connection to others, to truth within and to increased self-actualizationbecoming actualized to what one is potentially, then it is no surprise that meditation can be used as a tool in the coaching profession today (Maslow, 1943, p.370). According to the International Coach Federation, ICF Code of Ethics coaching is partnering with clients in a thought-provoking and creative process that inspires them to maximize their personal and professional potential (ICF Code of Ethics, 2003). Certified Professional Coaches today have developed mindfulness meditation techniques such as body-centered coaching to use in their coaching practice (Nelson Copyright 2006 International Coach Academy Pty. Ltd. Use is governed by the Terms and Conditions at http://www.icoachacademy.com Last updated Feb 2006

Garrison, 2012, p. 13).

As coaches work with clients to discover their true self, to

identify and align with their values, to release self defeating beliefs, to explore possibility or to move into action, the coach may use a simple meditation exercise in the coaching session to jump start the shift in the clients energy and create sustainable change (Nelson-Garrison, 2012, p. 13). In conclusion, meditation is more than relaxation. It effects a transformation to self actualization, to maximizing potential from a professional and self development perspective. Meditation elicits feelings of inspiration, truth,

compassion, positivity, infinite possibility, trust, happiness, joy and gratitude. Introducing a simple meditation exercise to clients and supporting them to develop a meditation practice throughout the coaching process will deliver powerful

transformational results and happier healthier clients.

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REFERENCES Harpo, Inc., Meditation Techniques Demonstrated by Deepak Chopra. Retrieved October 15, 2012 from http://www.doctoroz.com/videos/deepak-chop.html
Holland, John (2003). Born Knowing, Carlsbad, CA: Hay House Inc. ICF (2012). The ICF Code of Ethics, International Coach Federation, 2012. http://www.coachfederation.org/ethics/code_ethics.asp Maharishi Foundation USA, The Transcendental Meditation Program Research, Retrieved October 25, 2012 from http://www.tm.org/research-on-meditation.html Maslow, Abraham H. (1943). A Theory of Human Motivation. Psychological Review, 50, 370396. McLean, Sarah, (2012). Soul Centered: Transform Your Life in 8 weeks with Meditation, Hay House Inc. Publishing, Carlsbad, California. Nelson-Garrison, Marcy (2012, June). Body Mind Spirit Coaching: An Integrated BodyCentered Approach. Choice, 10, 13. Salzberg, Sharon (2011). Real Happiness: The Power of Meditation, New York, New York: Worman Publishing Company. Tolle, Eckhart (2005). A New Earth: Awakening to Your Lifes Purpose, New York, New York: Penguin Group. Van Praagh, James (2003), Meditations with James Van Praagh, New York, New York: Simon & Schuster Publishing.

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