Meditation

WhatItIsandHowtoDoItAPrimer

Mayank jain
12ecu058

What Is Meditation?
A

family of self-regulation practices that focus on

training attention and awareness
A

practice that self-regulates the body and mind,

thereby affecting mental events
A

type of discipline, found in various forms in

many cultures, by which the practitioner attempts
to get beyond the reflexive, "thinking" mind
(sometimes called "discursive thinking "or logic)
into a deeper, more devout, or more relaxed state

Physiological Effects

Scientific studies are of mixed quality because of an

inability to precisely define meditation and because
techniques are so divergent that its difficult to compare
results.
BUT research from the University of Massachusettes
suggests that meditation reduces stress, anxiety,
depression, headaches, pain, and elevated blood
pressure.
Meditation creates a host of biochemical and physical
changes in the body that alter metabolism, heart rate,
respiration, blood pressure and brain activation.
Its effects on brain activity are measurable but not
understood.

Psycho-Emotional Effects

Increased compassion and forgiveness

Decreased anxiety and judgment
Improved self-awareness and acceptance
Greater relaxation
Increased ability to sustain focus and
concentration
Improved memory, self-esteem, perceptual
sensitivity, empathy, reaction time, and self
control
Altered state of awareness that relies less on
thinking and doing and focuses on BEING

Spiritual Traditions

Buddhism: cultivates serenity (samatha) and insight

(vipassana) to illuminate and release mental obstructions to
the natural state of consciousness, which is loving,
compassionate, joyful and peaceful
Christian: increase personal relationship with the divine;
contemplates qualities of divinity
Islam: 5 acts of daily prayer designed to strengthen bond
between individual and God and to assist problems of daily
life

Spiritual Traditions, cont.

Jainism: Meditation in Jainism aims at realizing the self,

attaining salvation, take the soul to complete freedom. Mantra
an important practice, as are asana and pranayama.
Contemplation of the following are also practiced: life and
non-life, the inflow, bondage, stoppage and removal of
karmas, and the final accomplishment of liberation.
Sikhism: the focus is on the attributes of God and on
movement through each of the 10 gates (analogous to the
chakras) until one reaches and is able to sustain awareness
at the 10th gate, which brings a continual meditative state
while in everyday life. Also important are the cultivation of love
through meditation on the Lords name and mantra/kirtan (a
form of call and response chanting of mantra). Note: Kundalini
Yoga as taught by Yogi Bhajan is incorporates the Sikh
tradition yoga.

Techniques

Sound Mantra:

Om Mani Padme Hum/Hung: considered by Tibetans to be the

essence of Buddhas teachings; a prayer to the embodiment of
compassion and not easily translated; considered to be the words
of and prayer to Avalokiteshvara, an the incarnation of
compassion.

The six syllables perfect the Six Paramitas of the Bodhisattvas.

"The mantra Om Mani Padme Hum is easy to say yet quite
powerful, because it contains the essence of the entire
teaching. When you say the first syllable Om it is blessed to
help you achieve perfection in the practice of generosity, Ma
helps perfect the practice of pure ethics, and Ni helps achieve
perfection in the practice of tolerance and patience. Pad, the
fourth syllable, helps to achieve perfection of perseverance,
Me helps achieve perfection in the practice of concentration,
and the final sixth syllable Hum helps achieve perfection in the
practice of wisdom.

Mantra, continued

So Hum: I am That

Ham Sa: That is me

Lokah Samastah Sukhino Bhavantu: may all beings be happy

and free and my thoughts words and deeds contribute to this
happiness and freedom

Om: a-u-m (the beginning and end of all things--the universe)

Sat Nam: truth is my name

Transcendental Meditation/TM, Natural Meditation, etc.:

mantras are person-specific and often derived from an
astrological chart (jyotish) to invoke particular deities/energies;
meaningless sound.
Kundalini meditations are generally sung mantras, often with

Yantra/visual representation

sriyantra

pentastar

Yantra, cont.

TaraGreenTara
Tibetan

Yantra, cont.

KaliandGanesha

Other Forms of Visual Meditation

Tratak: candle gazing

Visualization:

Guided (this can include yoga nidra)

Affirmations (Yoga Sutra)--this is also a form of sound
meditation
Vision boards, third eye or other chakra meditations,
color meditation, shamanic journeys, drawing and
painting

Breath-based

Anapana: focus on sensation of breath on upper

lip (from Buddhist Vipassana tradition)
Vipassana: focus on sensations in body
focus on movement of diaphragm or abdomen
breath of fire (Kundalini): included physical
movement and posture
walking (from Yogi Bhajan, Kundalini)

Thank you