Yoga Masters

World Peace by Meditation: The End of Poverty and Anger, Stress, Tension, Depression, Sorrow, Hate

Posted by on Mar 10, 2010

One of the worlds greatest Meditators, says Governments can’t eradicate poverty from the Earth. Neither can they bring peace. “To resolve problems through negotiation is a very childish approach,”

A few hundred meditators on either side of a conflict is all that’s needed to create an aura of peace. “We create world consciousness and coherence. Therefore, fighting will stop all over,” “Don’t fight darkness. Bring the light of Meditation, and darkness will disappear.”

o Eliminate poverty? End war and create world peace? The unifying field that Albert Einstein sought has been within us all the time, in the “unbounded consciousness” of the mind. “There is one unity, unified wholeness, total unified consciousness,”

o Tear down major structures and cities — the White House and the United Nations among them – Heal the energies and rebuild them according to energetic architectural plans that harmonize construction with nature.

o Send meditation groups to world hot spots as psychic shock troops whose combined positive energy will dispel negativity, reduce crime, ease conflict and promote world peace.

o Buy billions of acres in 100 developing countries for labor-intensive farming, providing employment and income for the world’s poorest people by feeding the First-World market for organic food.

Meditation is a 20-minute twice daily routine in which the meditator silently focuses on a sound, or mantra, to induce relaxation and “Dive Into A State Of Pure Consciousness And Tap Into The Deepest Resources Of The Brain And Intelligence.”

With Meditation “Anger, Stress, Tension, Depression, Sorrow, Hate, Fear — these things start to retreat,” said American movie director David Lynch of “Twin Peaks” renown, who has practiced Meditation for 32 years. And for a filmmaker, having this negativity lift away is money in the bank. When you’re suffering you can’t create.

Most scientists agree Meditation can ease stress, high blood pressure, pain and insomnia. Meditation has gained legitimacy. The National Institutes of Health has had a Center for Complimentary and Alternative Medicine since 1998 to research these practices.

There are now over 600 published Scientific Studies on the Benefits of Meditation.

Here is the Recent News on Meditation.

Study: Meditation may boost brain activity

Regular meditation has been touted as a stress reducer for years, but a recent study says practitioners benefit from a brain boost as well.

Meditation embraced

Meditation is being embraced within medical circles as a powerful healing tool.

Scientists to check Nepal Buddha boy

Scientists in Nepal are to examine a meditating teenager who is said to take no food or liquid

Director aims to boost meditation

Director David Lynch wants $7bn (£3.98bn) to introduce meditation to US schools in a bid for world peace.

Meditation to tackle depression

Psychologists appeal for volunteers to take part in a study using practices to prevent suicidal depression.

Meditation ‘brain training’ clues

Meditating monks are giving clues about how the brain’s basic responses can be overridden, researchers say.

Buddhists can move to centre

Claims that a new Buddhist meditation centre would be too ‘noisy’ for local residents is rejected by councilors.

School pupils learn to meditate

Pupils whose school burnt down have found a new home at a therapy centre which specializes in meditation.

Vicar opens Indian-style retreat

A clergyman opens a multi-faith retreat encouraging people of different religions to meet and meditate.

Seaside town greets Buddhist nun

A Westen Buddhist nun relocates to north Wales to begin meditation classes at a Colwyn Bay centre.

Buddhist’s battle to meditate

A Buddhist is forced to apply for planning consent to practice meditating in his own wood.

Meditation for ‘Christmas rage’

Buddhists offer shoppers an oasis of tranquility at the BBC Big Screen to calm those Christmas nerves.

Buddhist monk helps rugby club

A Buddhist monk is drafted in to teach Caerphilly rugby club how to improve their game through the art of meditation.

Helping patients to relax

Kidney patients are being given a new way of relaxing before their treatment – meditation CDs.

Meditating on a cinema first

A new venture offers groups of people the chance to meditate in the darkened comfort of the multiplex.

Meditation lessons for pupils

A Buddhist charity offers meditation lessons to high school pupils in Cardiff in a move to help them de-stress.

Meditation ‘good for brain’

Scientists say they have found evidence that meditation has a biological effect on the brain and immune system.

Caveman meditates to survive

A man who was picked to live like a hermit in a Staffordshire cave survives by meditating.

Thai prisoners reform through meditation

Thai authorities plan to expand a meditation course for prison inmates, after participants in a trial programme responded so positively.

India’s meditative model jail

Delhi’s Tihar jail, where staff and inmates have taken an holistic approach to reform and rehabilitation.

Meditate your way to success

Teachers are searching for ways to tackle classroom discipline. One experiment in California is having significant results.

Meditation mapped in monks

Snapshots of monks’ brains provide clues as to what goes on inside the head during meditation.

Pupils meditate before lessons

Schools in Portsmouth are hoping meditation sessions will help reduce bad behaviour in the classroom.

Yoga ‘can help asthmatics’

A type of meditation based on yoga may ease asthma

Harrison fans unite in meditation

Fans, friends and family of George Harrison take part in a minute’s meditation as a mark of respect to the former Beatle.

Innerspace meets cyberspace

Researchers say virtual reality meditation could deliver inner peace more effectively than the traditional yoga mat.

Meditating against pain

A stress reduction specialist is setting out to teach hospital patients to deal with cancer, HIV and depression.

Prisoners benefit from meditation

A form of meditation is being successfully used to improve the behaviour and well-being of prison inmates, says a study.

Another Chinese spiritual group ‘faces suppression’

A Hong Kong-based human rights group says the Chinese government is about to launch a campaign to suppress another another spiritual and meditation group similar to the Falungong movement.

China’s perplexing crackdown

Beijing correspondent Duncan Hewitt wonders why the Falun Gong meditation movement is seen by the authorities as such a grave threat to society.

Chief Minister wants more yoga

The chief minister in the southern Indian state of Andhra Pradesh, Chandra Babu Naidu, has asked his ministers and officials to adopt yoga and meditation to improve performance and reduce stress.

China raps US in sect row

Beijing has told the United States to stay out of its affairs after China was criticised for planning to prosecute leading members of the meditation sect Falun Gong.

Beijing justifies sect clampdown

Chinese leaders say the recent crackdown on the Falun Gong meditation sect was vital to maintain social stability.

Meditation lowers blood pressure

Transcendental meditation may be one way to keep the heart healthy, say researchers who have discovered how it keeps blood pressure low.

‘Meditation could end Kosovo conflict’

The Natural Law Party in Wales has unveiled its campaign for the assembly elections by saying meditation could end the Kosovan conflict as well as problems of health and poverty in Wales.

School for winning poets

A school that teaches meditation shows the way on National Poetry Day, with prizes for four inspired pupils.

Satchidanand, Director of Energy Enhancement, is one of the leading teachers of Meditation.!

He helps people worldwide reach further than they EVER thought possible, FASTER!!!

http://www.energyenhancement.org

Author: Swami Satchidanand
Article Source: EzineArticles.com
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Learn How to Meditate – Meditation in Minutes, a Beginners Course

Posted by on Mar 7, 2010

“MEDITATE”

.. focus one’s mind for a time for relaxation or spiritual purposes/think carefully about…

As I suspect you already know, this is easier said than done. However once mastered this will make for a most amazing pasttime, and remains without a doubt a worthy pursuit. It is with this in mind that I have decided to create this meditation course, which will step by step show you how to meditate and with the help of some exercises and aids.

To this end you will also find that this course has been developed to enable beginners (and advanced as refresher/and perhaps a slightly different perspective) without much effort to start almost instantly enjoying the benefits of meditation, which could be numerous including :

• Better physical health
• Better mental health and abilities
• Less stress
• Better sleeping habits
• And of course could also include personal spiritual growth, even if not philosophically associated.
• And many more not mentioned here….

Step 1

So as a start I would suggest that we begin with a fairly important aspect of meditation. An aspect which will have an impact on your meditations in the future :

SEATING ARRANGEMENTS

Whilst most teachers will insist that you take up a lotus position, I have found that there is very little limitation to potential positions which are suitable for meditation at this level. Essentially three things to consider:

• It must be a position in which you would be able to sit (or stand) for at least 5-10 minutes, and with reasonable comfort, ensuring that you reduce discomfort, and following fidgeting to a minimum.
• It must be in a place where you will not be disturbed for the duration of your meditation. {there is little as unpleasant as being rudely awakened in the middle of a meditation session.}
• It must be a comfortable position, but a position which is not conducive to sleep. eg. trying to meditate lying down on your bed, is the easiest way to fall asleep rather than meditate.

For the sake of ease, I have found that simply sitting fairly upright in a normal chair is fairly suitable. It is OK for the chair to have armrests and soft cushioning as this will likely increase the comfort level by just enough to keep you going. If the chair has no armrests of course you could simply rest your hands in your lap.

Of course you are welcome to attempt a lotus position, as this will likely eventually prove to be a suitable position, however I have found that not only is it a difficult position to take for normal folk, but unless you are a seasoned meditator, you are likely to find that you get distracting aches in places which will force you to fidget

To avoid this I have found that a partial lotus (only crossing one foot over your leg, and the other underneath, or one foot accross and the other not totally underneath) with back support makes for a comfortable position for most meditations.

Again I must state that it remains unimportant whether or not your are able to sit in this position or not, and at this stage I would suggest that you can give up perfection for comfort, as this will have very little (if any) impact on the success of your meditations…

Oh.. and do not be afraid to stop reading to try find a comfortable position right now…

Step 2

The next step is at least as important as the first step. Fortunately this is not a difficult step, and with some help I believe you will be able to master this very quickly :

PREPARING TO MEDITATE

Whilst there are many techniques with which to do this, I have found that for me there is only one way. TAKE A BREATH

If this is applied correctly you will find that within seconds you will get your body relaxed, and in a fit state to start your meditation. In fact I would go as far as saying that I use this technique in preparation of every meditation that I attempt, and with perfect success every time.

Another useful benefit of applying this correctly is the fact that it immediately starts to focus and relax your mind, which makes it that much easier to get into your meditation without distraction. And no matter how long or how short your meditation, starting with this will get your there quickly and with little fuss.

“How do I apply this correctly?…

Taking preparatory breaths are easy enough and requires only that you are able to count (and do not hesitate to practice this as your read it) :

• Taking a deep breath in. Do this over a count of 4. (about 1 second apart, or as is comfortable for you, trying to get as close to 1 second per count as possible). Also while taking the in breath imagine you are breathing in calm, relaxing, healing energy with the air.
• Then hold your breath for 16 counts.
• Then emtpy your lungs slowly over 8 counts. And while you breath out imagine you are blowing out stress and illness and discomfort with the air that you are blowing out.
• Repeat this at least three times, after which your should be pretty ready to start with your meditation. If however you sense that your mind is still racing and you are not relaxed yet, you could do this as many times as you feel the need to. Please take note that whilst this form of breathing exercise does not hold any real danger to you, if you feel dizzy it is better to stop and try again later.

Step 3

Now is where you actually start to meditate. Your body and mind is prepared to start meditation, (and yet your mind keeps on wandering…).

Essentially it is now time for you to start “thinking carefully about something…”.

This unfortunately is where most students falter, and the primary reason for this is simply that the question always comes up. “WHAT DO I HAVE TO MEDITATE ABOUT?…”. “WHAT DO I DO NOW”.

Of course there are many answers to this question however I have found that few of them will be of any real use to you, so I will offer you a little from my experience :

What most teachers will omit to teach, or tell you, is that objectively, to get the best benefit from your meditation, you have to figure out first what you consider worth the effort, and then meditate on that.

That of course does not mean that you can not go for the clearing of your mind meditation where you think about nothing. This you will find is rather on the difficult side however, and most seasoned meditators battle with this.

So to start meditating you would rather want to find a subject or topic to meditate on {think about}. These could include things like :

• Relaxing & destressing
• Just for fun
• Your health
• In preparation for a difficult task (eg. interview for a new job, first date…)
• Some problem in your life
• Some problem at work
• Some spiritual pursuit
• Things like astral projection
• And many many more….

This probably still has you a little baffled. “HOW DO I MEDITATE TO RELAX AND DESTRESS”. Well I can assure you that sitting there and thinking “I have to relax and destress” over and over again will not do the trick. Rather than focussing on trying to relax, think about the place that you feel safe and calm in and go there in your mind. Going there will also keep you going for a little while, making it possible for you to stay in this meditative state for a time. Now if you want to stay in this place a little longer start to focus on details of this place in your mind (eg. if your place is a meadow, take a closer look at the flowers that are growing there, or look at the bird flying by, and pay attention. Look at the sky, and try to identify images in the cloud formations. etc…).

Following this will likely make it possible for you to stay in meditation longer, and by the time you awaken from your meditation, you will probably feel very relaxed.

Another example of a fun meditation to do would be the elevator meditation. Essentially all you have to do is after completing your meditation preparation, in your mind’s eye, get in an elevator. Select any button, and feel the elevator start moving, watch the counter move, and when the elevator doors open, look outside to see if there is anything. If there is nothing go back into the elevator, and select another floor. Do this until you reach a place where you feel comfortable getting off the elevator, and where there is something to see. Once you are there look at the details. Sense them, smell them , hear them, see them, taste them… You are likely to find this a very pleasant experience. When you are done and you want to stop, just get back in the elevator, and go back to where you started. After that awaken slowly and comfortably. Chances are you will feel the experiences of the meditation lingering. An amazing feeling….

Go ahead, do one….

Step 4

MAKING IT A LITTLE EASIER

As suggested before, one of the most difficult aspects of meditation, and especially for beginners, is the ability to focus your mind for a period long enough to actually get benefit from a meditation.

And whilst there are many reasons for this, the most prevalent would be a wandering mind, added to the lack of ability to concentrate long enough on one thought to derive significant benefit from this.

Fortunately practice will make perfect, and as you start and progress on your meditation journey you will find that your skills increase and your results with this. I suspect however that you are looking for an easier way to do this than to simply try and concentrate. And happily I am pleased to say that there is a way :

DIVERSION

Essentially giving your mind something to focus on which is external from yourself, and which does not require any major effort on your part to control. And whilst this is really just a trick, it works well and with almost instant benefit to you as meditator. And before you know it, you will be able to focus your mind for long periods of time, without any help.

Of course there is nothing that stops you from trying to do this on your own, and without assistance, however you are likely to find this difficult at best, as being human, and living a normal life will likely make it very easy for your mind to wander.

So to divert my mind I have found the use of guided meditations (diversion of your mind) to be incredibly valuable, and for many reasons. The most important of which includes the simple fact that instead of trying to concentrate your mind (and curb those ever wandering thoughts) you have to simply follow the meditation, which is guaranteed to get to a better and quicker result, simply because you will not likely be tempted by other thoughts which do not follow the meditation.

Sadly this is another place for students of meditation to get stuck. “Which meditation do I use?…”, “I do not want some philosophy shoved down my throat with the meditation…” and I suspect that you could come up with a few more reasons why this is not normally acceptable. What one has to remember is that despite the difficulties you may have with this form of meditation, the technique is fantastic, even if the meditation is unsuitable for you.

So to keep things simple you can write and record your own meditations, which will suit exactly your needs. It is easier than you think…

Simply follow the formats of a few of the meditations, already quoted in this article as well as the basic suggestions and there is little that you can really do wrong…

So go ahead and try it….. (Thats how I started)

Pieter Heydenrych is a Rieki master who has created a resource at http://www.letsmeditate.net dedicated to teaching non religiously affiliated meditation to all who wishes to learn it.

Author: Pieter Heydenrych
Article Source: EzineArticles.com
Provided by: Cellphone news

Known and Unusual Benefits of Meditation

Posted by on Mar 4, 2010

Meditation benefits not only your mind, but also your body and soul. Meditation Benefits It has numerous advantages that would take a whole book to write about. Here I will mention the most important benefits and the most overlooked benefits that meditation provides.

The Most Important Benefits of Meditation

It is very useful to read about meditation benefits if you are still unsure whether you want to start meditating. These benefits will help you decide if meditation can contribute to your well-being and improve other aspects of your life.

1. Meditation improves your focus

One of the greatest meditation benefits is its ability to increase your focus. Once you start meditating, you will be able to effortlessly concentrate on any work you do without getting distracted.

That will make a huge difference in your life as you will significantly increase your productivity. You will be much more successful than the average person who cannot sit still for more than 5 minutes.

2. Meditation makes you aware of your thoughts

During meditation you will need to focus on silence. That means that you will be able to spot your thoughts as soon as they come in. This will give you an opportunity to judge your own thinking. For example, you will be able to check if the majority of your thoughts are positive or negative.

You should not be surprised if you find the latter to be true because negative thinking is almost a default thinking for the majority of people.

3. Meditation reduces stress

Meditation almost instantly reduces stress as soon as you start practising it. This is because during meditation your whole mind is cleansed from negative thoughts. You can sometimes even feel the cleansing process whilst meditating. When you feel energy circling in your head, it means that the intensive cleansing process is taking place. It is a very interesting feeling, I must say:)

So when your mind becomes more pure, you will have less negative thoughts. As a result of this meditation benefit, you will not be suffering from thoughts of worry and fear.

Of course, you will not be able to get rid of all negative thoughts you have (especially if you keep introducing new negative thoughts after meditation). However, if you constantly meditate, your main mental state will remain positive.

4. Meditation develops patience

If you meditate daily, you will remain calm and positive during the times when most people lose patience. For example, waiting in a queue will no longer be of concern to you. When you are stuck in traffic, you will feel as good as when you spend your time at home.

5. Meditation gets you into the state of joy

Another great meditation benefit is that sometimes you will become happy for no reason. Your surroundings will look magical and you will see everything in different colours. Such state of joy will usually last just for a minute or so, but with time this will increase.

Being in the state of joy means that you will see yourself as a very happy person. You will perceive your life to be without any problems. Whilst you are in the state of joy, the positive energy inside you will look for ways to express itself. Therefore you will be able to express it anyway you wish. You may think of doing something creative, pursuing your goals or spending time doing something you really like.

6. Meditation helps you achieve inner peace

One of the meditation benefits is clearing your mind from negativity. Because of that you will become peaceful as there will be less worrisome thoughts left in you. You will notice a huge difference once you develop inner peace. This will feel as stillness inside you. Even if someone tries to upset you or make you angry, you will not give in because you will be strong inside.

External circumstances and events will affect you less because your main concentration will be inside you, rather than outside. You may still get a bit emotional on the outer level, but deep inside you will will remain still and peaceful.

7. Meditation detaches you from negative emotions

During meditation your mind is cleared from useless thoughts. As fewer negative thoughts will be left in your mind, you will experience less negative emotions. This is because all your emotions result from thoughts.

Besides that, even if you still feel negative emotions, they will not affect you greatly. This is because during meditation you will be able to observe your thinking. Once you think about something negative, you will be aware that you had a negative thought. The thought will not have control over you as you will spot it before it could overwhelm you with some emotion.

8. Meditation makes you aware of emotional harm

This is a great meditation benefit. With the practice of meditation you will be able to feel what harm your negative emotions do to your body, mind and soul. This new awareness will make you wonder if you want to get into the negative state again and therefore you will avoid arguments and other harmful situations.

You will also become more sensitive to the energies of other people. You will sense from a distance if a person is angry, upset or happy. That will benefit you greatly because you will know which person is better to be around. By only being with positive people you will avoid being dragged down into low emotional states.

The Most Overlooked Meditation Benefits

These meditation benefits may or may not apply to you.
Meditation Benefits It depends if you are interested in becoming more conscious and aware of the universal laws as well as higher consciousness.

Even if you are not interested in the subjects above, it might be worth reading the rest of the article so that you would not miss out on something beneficial.

1. Meditation makes you connected with the universe

This is an amazing meditation benefit. When you practice meditation, you start feeling connected to everything in this universe. You understand not only human beings, but other forms of life, like animals. I do not mean to say that you will understand their communication methods :) However, you will be able to sense how they feel.

You will feel emotions of animals when you pay close attention to their behaviour. So when an animal is scared, you will feel the fear he has. I find this ability amazing because then you can sense when animals are happy and express compassion when they feel upset.

When you start understanding how they feel, you will look at animals in a different way. You will no longer see them as some external beings that are complete strangers. You will feel connection with them at some level. And that connection is the consciousness that we all have.

Because of this meditation benefit you will understand nature better. You would not tear a leaf off a plant, for example, because you will know that plants can feel the pain.

2. Meditation raises your consciousness

Meditation naturally raises your consciousness because you start seeing the true colours of life. You see abundance of everything rather than lack, you feel that the world is going into harmony rather than getting deeper into chaos.

You start understanding the truth. Instead of relying on media for information (which is almost always depressing and false), you find all the answers in your consciousness.

3. Through meditation you connect with the universal mind

That is one of the best meditation benefits that I have found. Once you are used to meditation and you have made it into your daily practice, you will experience flow of ideas at some times.

For example, you need to come up with some business idea and but cannot think of anything. All you should do is to ponder on that for a while asking yourself ‘What are the best business ideas I can think of?’

After that just let go of this thought and meditate at normal times. You will notice soon that you start getting business ideas from different sources. You may read a book and some words will catch your attention and you will realise that this is a great topic for your business project. Such idea may come in a form of your thought. Or some friend might introduce some idea that you can apply for your business.

The ways ideas from source can reach you are really unlimited. Just be open to receive them by being aware of what is happening around you.

4. Meditation removes obstacles for manifestations

When you visualise and try to manifest your desires, meditation practice will be of great help.

Meditation eliminates most of your negative thinking. Negative thoughts are nothing more but limited beliefs that you kept reinforcing until they became unconscious. So once you get rid of them, they will not block your desired manifestations from reaching you because there will be no external forces clashing with your positive intention.

5. Meditation raises your vibration

Meditation benefits you immensely in raising your vibration. After you finish meditating, your vibration might fall a bit, but if you practice meditation constantly, your entire vibration will be raised.

When you get into the higher vibration you become vibrational match for positive circumstances and events in your life. This is because by raising vibration you change yourself into more positive, loving, peaceful and happy person.

Meditation is also the first step towards opening up to different frequencies. This can help if you want to experience other dimensions, communicate with spirits or understand the universal mind better. As I did not reach this level (nor am I trying to at this moment), I cannot be more specific as to how exactly this can be achieved.

Conclusion

Meditation is practised by millions of people because it provides numerous advantages that everyone can benefit from. The great thing about meditation is that you do not have to be an expert in meditation to start feeling the benefits it provides.

After a week of meditation you will start seeing and sensing first meditation benefits like reduced stress, inner peace and inner strength. When you keep meditating for longer, you will notice much more benefits including the ones that I have mentioned in this article.

Simona Rich is a success mentor that gives advice about self improvement and goal-setting. Her website http://www.Personal-Development-Coach.net is full of free articles and great tips about creating better future, wealth, positive thinking and other self-help resources.

This website also offers a free test to assess your progress in personal development.

Author: Simona Rich
Article Source: EzineArticles.com
Provided by: Humorous photo captions

How to Choose a Meditation

Posted by on Mar 1, 2010

Why is the Buddha smiling? Because it’s finally happened: meditation is mainstream.

Of course, the true “Buddha mind” finds reason to smile from within and is said to be unfazed by such spacetime frivolities as cultural trends, but surely the “enlightened” among us, whoever they are, must be encouraged that meditative practices are being taken up in boardrooms of corporate America, taught at YMCAs, introduced to schoolchildren around the world and even advocated within the military.

Mindfulness, Zen, the Transcendental Meditation technique and many other practices have become household words. Hundreds of peer-reviewed scientific research studies have demonstrated the efficacy of meditation for improving health, preventing disease, accelerating personal growth and even reversal of aging.

But with so many different methods of meditation available, how does one choose a suitable, effective meditation technique for oneself or one’s family? Here are some timesaving tips from a longtime meditator and 35-year meditation teacher to help you evaluate which meditation might be best for you.

Meditation techniques are not all the same!
The first step is to recognize that not all meditation techniques are the same. The various meditation practices engage the mind in different ways. Vipassna, also commonly (and perhaps loosely) known as mindfulness meditation, emphasizes dispassionate observation and, in its more philosophical form, the contemplation of impermanence, sometimes focusing on the interconnection between mind and body. Zen Buddhist practices are likely to use concentration, whether directed at one’s breath or at trying to grasp a Zen koan. The Transcendental Meditation technique uses effortless attention to experience subtle states of thought and ‘transcend’ by use of a specialized mantra. Christian Centering Prayer uses a word of worship to stimulate receptiveness to God. And this is only a small sampling of the variety of practices commonly lumped together as ‘meditation.’

Different techniques have different aims, employ a variety of procedures and naturally produce different results. In determining which technique among this wide variety of practices might best suit your purposes, start by asking yourself what you want out of meditation, and how much time you’re willing to give it. Some meditation programs emphasize regular or twice-daily practice over time to gain maximum benefit and evolve to higher stages of personal growth, while other practices are intended for an occasional inspirational boost or to chill when you’re stressed.

Another question to ask yourself: do you want a meditation practice that comes with a religion, philosophy or way of life? Many practices, such as Buddhist and Taoist practices, are interwoven into a conceptual world view that’s an intricate part of the practice-whether it’s an approach that contemplates the cosmos and human mind as inseparable elements of a single order, or a world view that strives to get beyond all dogma and see the world as it truly is, it’s still another mentally conceived world view. Other practices, such as the form of mindfulness meditation now popular in the West, or the Transcendental Meditation technique, are secular in nature and can be practiced without embracing any particular philosophy, religion or way of life.

Are you seeking to achieve inspiration and insights during the meditation experience? Meditations that fall into this category are contemplative techniques. They promise greater depth of understanding about the topic being contemplated and help the intellect fathom various avenues of thought. These types of meditations can be pleasant and emotionally uplifting, especially if there is no straining or mind control involved. Often these practices are performed with the guidance of a CD, instructor or derived from a book.

A scientific approach:
Are you looking for a certain health benefit, such as decreased anxiety or lower blood pressure? Though proponents of most meditation practices claim health benefits, frequently these claims of benefit cite scientific research that was actually conducted on other forms of meditation, and not on the practice being promoted. Yet research has clearly shown that not all meditations give the same results.[1] If you’re choosing a meditation for a specific health benefit, check the research being used and verify that a particular benefit was actually done on that specific meditation technique and not on some other practice. While you are looking into the research, be sure the study was peer-reviewed and published in a reputable scientific or academic journal. If a study showing a specific benefit-such as deep relaxation or reduced anxiety-was replicated by several other research studies on that same practice, then the science is more compelling.

When it comes to reducing stress and anxiety, scientists have again found that all meditation practices are not equally effective. Practices that employ concentration have been found to actually increase anxiety, and the same meta-study found that most meditation techniques are no more effective than a placebo at reducing anxiety.[2]

Need meditation to lower your blood pressure? The Transcendental Meditation technique is the only mind/body practice that has been shown both in independent clinical trials and meta-analyses to significantly lower high blood pressure in hypertensive patients.[3] To determine if a particular form of meditation has scientific evidence supporting a specific benefit, you can do a search at PubMed or through Google’s academic search engine, Google Scholar. There are over a thousand peer-reviewed studies on the various forms of meditation, with the Transcendental Meditation technique and mindfulness meditation being the most extensively researched practices, respectively.

How much time do you have?
Another consideration is how much time it takes to master a particular meditation technique. Some meditation practices require many years to master and to achieve their stated purpose-or even get a glimpse of the goal-while other practices may take only a few months or even a few minutes to produce intended results. For example, relaxation CDs can have an immediate, soothing effect-it may not be nirvana, but in some cases relaxation is all that’s promised. If you don’t have the patience to persist in a practice that takes many years to attain success, it makes sense to choose a technique that requires less or no effort.

Along these lines, does the meditation practice you’re considering require the ability to concentrate? If you have a hard time focusing for prolonged periods, or suffer from ADHD, you may find it frustrating to attempt a concentration type of meditation. Remember, scientific findings actually indicate that concentration techniques, though they may improve focus in some cases, can actually increase stress and anxiety.[4]

Meditation and the brain:
Want to meditate to enhance brain functioning? There are several types of meditation CDs marketed on the Internet as “scientific technologies” for improving your brain. If you look past the marketing slogans (“Meditate deep as a Zen monk-instantly!”) to see if there are any peer-reviewed scientific research studies verifying such claims, don’t be surprised if you don’t find any. This doesn’t mean the CDs will not improve your brain-perhaps they will-but I hesitate to recommend such unproven methods, especially if they feign to be scientific when they are not.

Speaking of meditating deep as a Zen monk, brain researchers have reported EEG alpha coherence in the frontal brain area during Zen meditation-as well as during the Transcendental Meditation technique (which shows EEG coherence throughout the entire brain). Neuroscientists theorize this to be a positive effect, because the prefrontal cortex (PFC) “oversees” the whole brain, and having a more coherently functioning PFC should improve overall brain performance. Thus there’s evidence from neuroscience that certain meditation practices may be good for your brain. If the barrage of meditation CDs on the market that claim improved brain functioning were to show such prefrontal EEG alpha coherence, that might lend some credibility to their promises of improved brain function. Advances in neuroscience in recent years, and an influx of new scientific data on brain patterns during meditation, may soon expose claims of brain enhancement as true or false, based on what’s happening in the brain during meditation.

Meditate for Relaxation:
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 your eyes closed and listening to soothing music. Because of the intimate connection between mind and body, the deeper you go in meditation and the more settled your mind becomes, the deeper is the state of rest for the body. Contemplation practices-one of the major categories of meditation techniques-like concentration practices, have their own particular and distinct effects on mind and body. Because contemplation and concentration practices keep the mind busy-engaged in a particular activity or mental task-they are not most conducive to the mind’s settling inward, and thus will not bring the deepest rest and rejuvenation to the body. Some methods, such as the Relaxation Response, Christian Centering Prayer, or relaxation CDs often employ a mixture of both contemplation and concentration, depending on how one approaches the practice. Beware: there’s no evidence that contemplation or concentration practices such as these will actually lower high blood pressure or significantly reduce anxiety. Easy listening meditation CDs that don’t require much active engagement on the part of the mind-especially ones that do not use guided voice instructions that keep the mind engaged in the realm of meaning and contemplation-may be your best bet if you want some mild relaxation and a little emotional upliftment.

I say “mild relaxation” because meta-studies of all available research on levels of rest during mind-body practices shows that most meditation practices, including the Relaxation Response technique, do not provide physiological relaxation any deeper than simple eyes-closed rest.[6]

If you want really deep relaxation, you need a meditation practice that takes you to the deepest, most transcendental level of your Self.

Secular or non-secular:
Certain meditation practices may conflict with your religion or beliefs. The practice of meditation, though found in almost every religion, has been predominantly associated with traditions of the East. Some of these practices require adherence to beliefs of Eastern philosophy, while others are merely mechanical practices (like watching your breath) extracted from those cultures and applicable to anyone. Granted, the East has much to offer the West-and vice versa-and most people find it possible to incorporate an Eastern-derived meditation practice from an age-old tradition without sacrificing their own personal belief system.

I could never sit like that!
A practical consideration: do you need to sit in a prescribed position to do a particular meditation practice? The popular image of a meditator in leotards sitting cross-legged in full lotus position may have you thinking, “I could never do that.” Don’t be discouraged. Even if you are unable to sit like a pretzel or for an extended period without back support, there are meditation practices that do not require any particular position and are best practiced in your most comfortable easy chair. Some forms of Zen and mindfulness are even practiced while walking!

Selecting a teacher:
Do you need a meditation instructor or guru? That may depend on the depth-or height-to which you aspire. The higher meditative states are not so readily achieved by instruction techniques learned from a book or CD. The very act of reading and self-instructing can interfere with your innocence and ability to get beyond the active, surface levels of the mind. This requirement for innocence during meditation is beautifully underscored in the classic little book entitled, “Zen Mind, Beginner’s Mind,” by Shunryu Suzuki. It can be a challenge to be innocent when you’re simultaneously playing the roles of expert teacher and diligent student.

And then the question arises: how do I know I’m doing it right? Without the expert guidance of an experienced teacher, how can you know? In the great traditions of enlightenment, such as Buddhism, Taoism and the Vedic tradition, meditation was learned from sages who passed it on only to students who preformed sufficient austerities and showed receptivity and aptitude for learning. The act of “initiation” was considered sacred and the student showed great reverence for the teaching. Kings would give half their kingdoms or more to charity, just to earn the honor of studying with a master teacher of meditation-hoping thereby to gain liberation or enlightenment, full awakening to the true nature of life. Such was the regard for meditation in ancient times. These days, though many people may profess to be meditation teachers, they may not have the expertise you are looking for if you are serious about practicing meditation and committed to gaining higher consciousness and enlightenment. Check the teacher’s credentials and degree of training. Does the instructor represent a venerated tradition of meditation? Is the teacher upholding the purity and effectiveness of tested and proven procedures? Is the teacher directly connected to the lineage of a great, enlightened master who passed on to them the correct instructions for effective practice?

How much should I pay?
Some people claim that because meditation is a spiritual practice, it should be given out for free, and in many cases it is. You can pick up a meditative technique as part of many yoga classes, from a library book or a friend’s CD. But many meditation courses require a course fee. Some teachers charging for meditation offer a structured course that includes follow-up and personal support-thus there is overhead and educational expenses. Remember the wise adage: you get what you pay for. If you are looking for regularly scheduled group meetings at a meditation center and ongoing follow-up, you may need to pay for that amenity. There is nothing unspiritual about paying for a service that directly benefits your health and wellbeing. In the West, where materialism dominates, it is new to think of paying for something we cannot hold in our hands. If you find cost a stumbling block to learning meditation, look at the cost effectiveness of the practice and what it will bring in terms of healthcare savings and increased efficiency and quality of life. And look into what the organization does with the money; the organization may be a legitimate non-profit supporting a humanitarian cause that you agree with, such as promoting world peace.

Deliberate-and Jump within!
The bottom line: assess your personal needs and strength of intention to incorporate meditation into your life. Be realistic about your abilities and the requirements of the practice. Do your homework-most meditation programs have a Website. And if you know someone practicing a type of meditation that interests you, ask for a personal testimonial. Evaluate the claims and the scientific proof behind those claims if there is any. Check the track record of the teacher and the organization. Then join the millions who are turning within to change themselves and the world.

1. Orme-Johnson, D.W., and Walton, K. (1998), “All approaches to Prevention are not the Same,” American Journal of Health Promotion, May/June, [5]: 297-298.
2. Ibid
3. Rainforth M, Schneider R, Nidich S, et al: Stress Reduction Programs in Patients with Elevated Blood Pressure: A Systematic Review and Meta-analysis. Current Hypertension Reports [9] 520-528, 2007
4. Eppley, Abrams, & 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 Maharishi’s Transcendental Meditation and TM-Sidhi Programme: Collected Papers, Volume 1: 208-212, 1977; Volume 4: 2245-2266, 1989.
6. Eppley, Abrams, & Shear, Journal of Clinical Psychology, 45, 957-974, 1989.

Tom McKinley Ball has taught the Transcendental Meditation technique for 35 years. He earned a BA in Western Philosophy from Maharishi University of Management, an MFA in Creative Writing from Columbia University, and a PhD in Peace Studies from Maharishi European Research University. He is a poet whose work has appeared in The Paris Review, WHR and other literary journals. Tom has enjoyed a rich career of lecturing and teaching across the US and around the world, and is currently a writer for the David Lynch Foundation. He is director of the Asheville, NC, Transcendental Meditation Center (http://www.MeditationAsheville.org).

Author: Tom Ball
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