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October 25th, 2010
08:58 AM ET
Meditation: Focus on nowThis week, The Chart and CNN's Belief blog take a deeper look at meditation, what it is and how it can change us physically and emotionally.
Everyone has busy, stressful days and feels distracted by a multitude of tasks and obligations. Many people find stress reduction, as well as physical benefits, in meditation, as found in an ongoing study. Here's the low-down on what meditation is and how to get started. What is meditation? Meditation is training in concentration, mindfulness and compassion, says Sharon Salzberg, a meditation teacher and author who co-founded the prominent Insight Meditation Society in Barre, Massachusetts. It is not merely relaxing, but rather training the mind in specific skills. What are the different kinds of meditation? There are various types of meditation, and some are very simple: One is essentially focusing on the feeling of the breath, a mantra, or a visualization, and bringing your attention back after it goes away. This is sometimes called concentrative meditation. Another is mindfulness meditation, which focuses on developing a different relationship to everything you experience. This includes your relationship to others and to yourself. For example, if you have chronic pain, you might fear what you'll feel like tomorrow; mindfulness meditation helps live with it in the moment, Salzberg said. Do you need a teacher to meditate? People can get into it on their own but it's useful to have a good understanding of what to expect, Salzberg said. "If you start out with a lot of misconceptions, it's not a very fulfilling experience," she said. A teacher can help dispel myths about meditation and guide you toward accomplishing meditative goals. How do I start? "We start with ourselves, and developing more kindness and compassion toward ourselves," Salzberg said. Focus on your breathing, but don't get frustrated if you lose concentration after three or four breaths. Try not to think about anything except your breath for as many breaths as you can. Try to feel one breath fully and then the next, let go and come back. In some ways it’s like exercising, she said. It may be 10 seconds before you realize that your attention has wandered away. Don't berate yourself; be kind to yourself and gently let go of that thought, so you can bring yourself back to the breath, she said. "That’s one example of how we change the relationship to ourselves, which becomes the basis of changing our relationship to others," she said. How do I calm myself if I'm not in a quiet place? "The breath is actually fantastic as a tool for that because as long as you’re breathing, you can be meditating," she says. "You don’t have to change your breath, or make it deeper, or alter it in any way. Just feel it as it’s coming in and out of your nostrils, or the rising, or falling movement of your chest." How do I find time for meditation? If you're at home, try meditating for 20 minutes, Salzberg says. The first five minutes will probably be a riot of "I forgot this or that," but give yourself a chance to go deeper. If you've only got five minutes, though, just try to focus on your breath for that time. Should I have music playing while I meditate? A lot of people say they have good experience meditating to music, but it's not necessary; whatever works best for you is what you should do, Salzberg says. Should I meditate in the morning or evening? Again, whatever feels best and fits your schedule, Salzberg said. What long-term effects does meditation have? Over time, you will certainly have feelings of greater calm, she said. "We feel more connected with our experience when we’re actually paying attention to it," she said. But meditation may also make you confront buried painful memories - it's not always easy. Do I need to sit to meditate? Generally a sitting posture with a straight back is recommended for meditation to let the energy flow through the body, Salzberg said. But there are also meditations designed for walking, and you can lie down if necessary.
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Get a behind-the-scenes look at the latest stories from CNN Chief Medical Correspondent, Dr. Sanjay Gupta, Senior Medical Correspondent Elizabeth Cohen and the CNN Medical Unit producers. They'll share news and views on health and medical trends - info that will help you take better care of yourself and the people you love. Recent Comments
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Balanced article with valuable information on meditation. After practicing various forms of meditation over the past 40 years, i'm convinced it can be a part of the actual cure for the "health care crisis". Those who maintain a discipline of meditation seem to take more responsibility for the maintenance of their own holistic health.
Great way to help improve concentration.
Thanks for the tips! keep these coming
i would have to agree with you. Meditation is really a healing practice and can play an integral role in healthcare on a very basic level. I have begun a practice and usually do it in the morning on the train ride into my job and find that it helps center and ground me before I jump into the high stress levels that come with social Work. During the day I take time to observe my breathing and I am sure that it what helps get me through my day. It would be wonderful if corporatiosn offered meditation breaks like they offer smoking breaks.
Meditation by 'Focusing on breathing' can be made less frustrating and more effective by using the fingers or counting the breaths to anchor the mind and the breath together.
*** Six different modes of practicing this technique are explained in my web page "Relax by 'Focusing on breathing'- http://countingbreaths.com/fob/relax. I have been teaching the finger modes (Tip and Segment modes) from 4 year old children to 97 year old seniors. Once taught in less than 30 minutes, they love it and do it on their own.
*** The best time to begin this new practice is to do it lying in bed – to get into sleep, when sleep is disturbed and as soon as we wake up, to drive the sleep away!
*** Different ways of practicing, how to practice it throughout the day and testimonials can be seen in the above cited web page. Perceptible results start from day one.
*** After I practiced this technique for a few years, I had great concentration to practice sitting meditation for extended periods of an hour or more, with benefits I never even dreamed! Now I feel like I got a new mind and new body!
To the Author,
With all due respect I want to put my views on Meditation
Meditation means when all your senses can focus and with practise you can reach a stage of Nirvana. Speaking of which I should say few thousand yrs ago when concept of Meditation was started then there were less materialistic things in this world and main goal of people was to eat good and few sports like wrestling,puppet dance etc were there for entertainment , in other words life was simple and some one can easily focus and GOD or Universe was of somewhat subject of curiosity or divinity for most of people but now the situation is changed, there is lot on go on our minds , this appointment that appointment etc etc. So Meditation cannot be done just by closing our eyes etc. I will Say when some one preaches about Meditation they should also let people know or infact encourage them to have a simple life as much as possible.
You should read and find out what Nirvana actually means...
I completely disagree, A) no one is preaching B) ANY meditation will help regardless of lifestyle C) that life needs to be simplified is a simplistic notion, a busy life can be full and fulfilling, it is all in the perspective, busy does not have to be stressful, busy does not have to mean overwrought or frenetic and meditation will lead to a restructuring of priorities that will cause the meditator to let go of things that do not support a better life hence achieving the simplification you speak of in a natural unforced way D) your view of the old world is romanticized and there was great stress in not knowing your food and health needs where covered in ways they are today E) it doesn't begin and end with nirvana and there is no ending
meditation is for the worldly new age schmucks who think christ was just a messenger service.
you are correct.....
Were you aware that Jesus Christ also practiced meditation? Sorry, couldn't resist hehe.
Okay – so we're schmucks. You go be miserable by yourself and as long as what we do works for us and we don't #1tch and whine about how miserable we are to anyone who will listen because we have found something that works for us, then STFU and kindly go #%ck yourself. Namaste. 🙂
Hmm...simple minded answer to make something fit your pre-conceived notions.
This is a fancy way of saying...You are an idiot.
I find so many so called Christians pray and Ask for this, or demand that, or save me from this or that. IN meditation you quiet your mind so you can hear what god wants from you instead of baling about give me this or that.
. I'm going to sit and listen for what lessons god has to teach me about the interconnectedness of all things, how a still mind and compassion and understanding can benefit all beings. Can you not sit for one hour in communion with god, Not one hour. Have fun generating all sorts of mindless mental chatter that has nothing to do with real truth. Have fun with your Selfish Ignorance, and the suffering it brings you and others.
meditation existed long before the socalled "New Age" and your Christ if he existed as a real historical figure
probably studided meditation with brahmins at Puri and monks in Tibet. So your Christ would have been a "new Ager" to you
Phoenix, sadly, you're so mistaken. I can assume that you've never meditated?
Meditation has been around for thousands and thousands of years, and has been practiced in the East well before the birth of Jesus Christ. The incorrect thing in the West, is that anyone who adopts that way of living – meditation, peaceful music, going back to nature, are considered new age hippies! So incorrect! The west has material wealth, but people are becoming fed up with this, as it is only temporary and shallow. By the way, the Greeks, Romans, Chinese, etc all practice meditation as well, not just Hindus and Buddhists! Peace brother. Read and open up your mind.
Phoenix, you are a schmuck here. There is nothing about meditation or zen training that conflicts at all with Christianity. We actually have several Christian ministers who attend our weekly Sangha. Nice of you to show your ignorance, though.
I'm failing to see an implicit intersection between meditation (self-introspection and quieting the mind) and any specific religion – or lack thereof. Some religions are more closely aligned with meditation (Eastern, polytheistic, or non-theistic) than others, but atheists meditate equally well. Ergo, you are a buffoon.
and a true person of christ would never call others shmucks especially not in the mean spirited way you are doing...... Jesus meditated, christians meditate, what do you think the monastic life is? you are deluded by the hate and intolerance so common in the modern christian church, that is a shame as you are missing the point and hence missing god
Phoenix, you need an education – as to what Christianity is. Christianity does not promote ignorance or intolerance, and Christians do not call other people names. Don't set a bad example for Christianity.
Your ignorance is astounding. "Be still and know that I am God," IS about meditation. There's a great tradition of meditation in the church, including St. Francis, St John and Teresa of Avila. You should try it, it may increase your dubious mental capacity.
Prayer is just anexcercise to improve concentration and thats that.
Unless someone has direct reception to Christ
Christ was just a messanger.. isn't that wonderful.
It's for everyone; even you.
The More the People turn their back from Nature, the more Meditation is needed for inner peace.
Nice article on meditation, there are good web sites over the internet where you can get relaxing guided meditation audios.
You may try
http://www.clicktomeditate.com
I think this is a good resource to boost concentration
Meditation is anything but "concentration" ! Rather, it's an effortless way of self observation....
There are varieties of meditation that focus exclusively on concentration and absorption. Your way is not the only way.
Thank you Sam M. The more you try and concentrate during meditation the further away you become. Meditation is about calming the mind and allowing yourself to be present. Concentration is a distraction from that. To all those who believe it has ties to Christianity are simply ignorant. If meditation works for you, then who are you to say that it is dumb, or inaffective? Open your mind people.
There are many types of meditation,, mindfulness, present moment, reconditioning, concentration, and disconnection from the physical body and the sences, they are all beneficial.
good article, may in trying to let more fresh Other health articles
Ted Turner, is that you?
Not again. This is often a misconstrued term. From a true eastern sense, one cannot do Meditation. Meditation is a stage that one acquires while performing an initial set of exercises. This is the stepping stone for any further development. This is kind of getting fit for further developments! Again as somebody else mentioned above, this requires extreme control of mind which definitely is uncontrollable by just thinking on one idea or closing one's eyes! The moment you try to fix on one thought, there will be multitudes of other thougts that will start arriving in your mind! From a very true spiritual sense, this requires certain kind of lifestyle, and not necessarily a pure hermit's life! Unfortunately the so called teachers of today, both in the east and the west do not understand that what they are preaching is just plainly false and it definitely does not fit the bill of teaching as a way of profession. Once material gains are implied in this sacred teaching, one cannot prosper on the path of true spiritual gain!
I believe you are generalizing. Meditation is an English term that suffers from transliteration. Most of us do make significant lifestyle changes and we understand that it is in conflict with our inherent materialism. The purpose is to recognize these conflicts, accept them, and try to improve our present. However, the meditation itself is to center our mind on the here and now, rather than what was and what will be. Now, not all meditation is the same. I am only speaking of Zen practices.
what is a "truly eastern sense"? You act as if the "East" is one huge homogenous entity that all thinks the same way.
Wow its hard to believe people confuse meditation and religion?? Its a state of mind and YOU controlling your body in order to relax and gain inner peace. How can that be wrong??I have used many forms of meditation and found they all are of some use-just different strokes for different folks!! Some of the coments are so angry-they must not meditate!?!
read it, confusing and misses the point, negative and goes nowhere, don't listen to this meditation on all levels is simply good for you, go for it
Great helpful article, especially at the busy world. Free medication without harmful side effect for all, I think. Have to practice to see. Thanks,
Nice and funny video on meditation "then and now"
[youtube=https://www.youtube.com/watch?v=xRMf4z8Cs8s&w=640&h=360]
i now returned from my lunch break and found out i buffed a few floors.satan wote his greatest masterpiece[th book of urantia]2000 pages of grimoire of gibberish] . no judgment and hellfire. you do good down here you evolve to another higherplane body and soul. they mention the term [thought adjuster] read the book it might be in your local library. the warning on meditation or even martial arts your guiding spirit could andbe a demonic spirit cloak in the light. i bid you safe farewell. like satans second best masterpiece the necromonicon you were warned now i like to hear from some of the ladies. ciao
wooooooooooooooooooooooooooooooooooo oooooooooooooo
Whats this now –?
The only Satan that exists is mind of the one that refuses to realize that god is in all every one and all thing. There is no good or Evil, there is only ignorance, delusion and arrogance and actions done there in that create suffering. All phenomenon including sentient beings are void of inherent self sufficient existence, we all are connect and what you send out returns to you, Including your hate, and you delusions of evil beings,, I hope that when you cross over and you meat with the devil you realize too LOVE your so called enemy because what ever you do to him you do to your self, and you will meat with the devil before you meet with god.
Great piece with good information for those interested in meditation.
Meditation is essential in this day and age of materialism and egotistical living. Moreseo than ever as time speeds up, we creatures of the 3D should learn to slow down and appreciate ourselves and our world.
http://www.bodhibonsai.blogspot.com
Namaste,
Mz. Salzberg is teaching one way of meditation. There are different styles and traditions in most religions. Her style is to mix Buddhism, Hinduism and new age with Freudian psychology, made for the American market and ready for cute books and Cd's. Her and a few failed monks also take Ajahn Chah, a famous teacher in Thailand as inspiration even though he did not teach anything like they are. I hope they are making a lot of money using his fame and name. I also hope they are just delusional and not out to misrepresent, as this would be bad Karma indeed .
meditation got me thru an abusive childhood without becoming the maladjusted criminal so many with similar experiences become, meditation in it's many forms and mindfulness in particular is simply required to live at a higher level regardless of religious affiliations (want to be a better christian? meditate!) teaching meditation in prisons would be the single most beneficial and cost effective thing we could possibly do, want to be a better parent? definitely meditate. want to end this cycle of political madness our country is stuck in? meditate and encourage others to do so, want to improve your health (mental and physical) there is no more powerful tool and it costs so little and takes nothing but a relaxed diligence, it is natural to us, just do it for a while, regardless of technique, regardless of religious, political, ethnic or other consideration, give it a try, the universe will roll in ecstasy at your feet
I know from experience, i went from begin abused, to begin angry, to self destruction. I took up meditation and now i don't take drugs any more, i don't get angry at every little thing that goes wrong in my life. I am more charitable in fact, i quit wining about give me give me, and started worrying about what i could do to help others in suffering. I quit judging others, and i quit pointing the finger at every one else for my problems.
Meditating upon nature is a great way to relax and reduce stress. Studies have shown that when your mind is in a deeply relaxed state your body can focus its energy on healing. You might enjoy watching our relaxation videos while meditating. They feature beautiful scenery filmed in HD, relaxing music and Alpha, Theta and Delta waves to relax the brain. Visit http://www.serenitymoments.com for a short video preview. Enjoy!
I have been practising Sahajayoga Meditation. Dr.Nirmala Devi has showed this simple technqiue by which we are connected to the living energy (chi or kundalini). As a child this energy was always awake within us but as we grow up we get disconnected. So point is to reconnect with it. One does not have to focus or concentrate, the mechanism is already within us. When you are in the present with no thoughts running in your mind. When you are in present, you are physically, mentally and emotional balanced. I got ride of my asthama and love to stay healthy. I did not pay any money for this to anyone, it was with me and I became aware of it. Thanks to Dr.Nirmala Devi for spreading this awareness. Pls visit http://www.freemeditation.com
Enjoy yourself and enjoy others!!!!!!!!!
Here's a great online resource for those who find it difficult to calm the mind: transcendentaltones. And for those, who are serious about their spiritual growth here's a site with great wisdom: satyogainstitute.
The full address is http://www.transcendentaltones.com
Meditation is a wonderful way to ultimately realize that your true nature is not the thoughts you identify with, but pure awareness. The screen upon which thoughts appear.
I think true deep meditation is simpler than all this. It is just letting go of your nervous system as much as possible without falling asleep. Breathing is very important but I don't take to the fancy leg crossing and hand positions. For one, not everyone can sit like that and the sitting positions require using muscles which is just more nerves you're not letting go of.
In the state of meditation, the thoughts are calmed and the mind
becomes silent. For details, click: http://www.sahajameditation.us
A free guided meditation: http://www.youtube.com/watch?v=LD8D3_0Vk9o
What a stupid subject.
The practice of meditation definitely keeps you balanced and focused.
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It seems the word "meditation" conjurers up images of cultism, the unorthodox, or mysticism when, in fact it is nothing more deep relaxation. It has no religious affiliation, though almost all religions recognize it and endorse it as a positive, life supporting activity. Many people, much more enlightened than I believe it is the first step in solving the world's problems.
how amazing is the reaction that has been generated by a few simple, practical, non-sectarian, and un-dogmatic words of instruction? Some of you seem to have such a powerful agenda, it is hard to believe you even read the article you were so anxious to sling some poop. Seems to me, if you are all so knowledgeable,happy and comfortable with your mental states, and what's more feel qualified to criticize and pass judgement on other teachers and traditions, you ought to be out there sharing your wonderful insight instead of broadcasting venom and reactionary blather. To my great fortune, (or karma if you choose) Ms Salzberg was right there at my first genuine meditation encounter . In the 30 plus years that have intervened I have been all over the place. But whenever I am fortunate enough to be in her locality, its quite evident that she never wavered, stayed on that path, never lost her "beginners mind". That's all she is offering. No short cuts, opinions, dogmas. Some warmth, clarity, hard work, And a "wake-up call".
Our brain is working harder every moment and it needs the rest time. Meditation is the way letting your brain take a break. Do it every day, just 10 – 20 minutes.
Comment ! Just try to be in the Now – and don't judge anything- let go of the past and realize that the future is not here yet ! By saying a meaningless sound (mantra) you can sometimes 😉 make a little pause in your mental activity – and you get a feeling of clear consciousness a divine feeling – (sometimes)- you become more calm, sleep better, accepting yourself as you are ! se more at http://www.acem.no
I feel that this article discusses content that I also have written about. I have written on meditation and it's benefits before, but use a unique Zen approach in my blog. I want to share these ideas and have made the digital version of my bestselling book, Where’s My Zen? available free on my website: http://www.wheresmyzen.com
Yes there should realize the opportunity to RSS commentary, quite simply, CMS is another on the blog.
Read VIGNANA BHAIRAVA TANTRA(thousands of year old)-best traslation among others.There are112 ways of meditating just as sipping water-the easiest ways.
Read VIGNANA BHAIRAVA TANTRA(thousands of years old)- OSHO'S best traslation among others.There are112 ways of meditating just as sipping water-the easiest ways.
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A bulb with connection is useful. Same with human-being, without self-realization/self-connection all human endeavors are futile.
Get connected. Yoga means union to unite to the primordial energy within. Without this connection, its all empty talks. We got all the potential within us. Its our birth right to know our-self and it has to be spontaneous.
All false guru from TM to Sri sri are minting money in the name of yoga and meditation. How much we payed to mother earth to breathe this fresh air?
Learn more – http://www.sahajayoga.org
http://www.freemeditation.com
Always free.
Mindfulness and meditation are a form of self-care, which may lawyers are sorely lacking because so much of their focus is on others’ problems and how to solve them. The idea of practicing compassion toward yourself as well as others may be a good solution for constant busyness which may actually reduce productivity. Self-care allows you to refuel your own tank so you are available to give to others.
The mental intuitive, like all intuitive types, must work toward balance. When not in balance, mental intuitive can be viewed as geniuses, but slightly nutty, as they might not be able to communicate their ideas and thoughts to others. Mental intuitive can also become overwhelmed by their own thoughts. When our beliefs are not challenged, when we trust our small self to lead the way, we can create limitations and negativity. It is essential for a mental to receive thoughts from a higher source. The mind is a reflective pool that can become imbued with divine ideas and enlightened views. Kirpal Singh Successor
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