Meditation Goes Mainstream

Meditation is a buzzword these days.  What was traditionally considered an ancient spiritual practice, has now made its way into the mainstream.  As Americans become overstimulated - mentally, emotionally and physically, it’s no surprise that they are looking for tried and true techniques to help reduce stress.  And meditation is at the top of the list of proven methods to help reduce stress and improve health.

About 10 million Americans say they practice some form of meditation, taking their focus from the external world, to their internal world -  a world of silence and peace. It’s been adopted by schools to help relieve students’ anxiety, by new parents to regain a sense of calm and rest, by corporate executives to effectively reduce stress and make better decisions, and by those with health challenges to find wellness.

Science is validating meditation health claims.  Meditation produces physical relaxation, a very deep rest, allowing the body to let go of stress-induced symptoms. Studies on meditation show reduced pain, reduced anxiety, relief from depression, normalized blood pressure, and improved sleep patterns. It also improves outcomes for patients with heart disease, cancer, diabetes, and addictions. Other benefits include increased energy and vitality, lessened chronological aging, improved concentration, improved visual acuity, increased alertness, and heightened immunity.  It also creates a sense of inner peace and overall wellbeing. Rarely is there a reason not to meditate.

There are many different types of meditation to choose from, and techniques usually involve focusing on an object - a flower, a burning candle, a sound or word, or even one’s own breath.  Different practices suit different people.  The important thing is to find a technique and do it.  Like exercise, the benefits come with consistent practice.  Here is an easy meditation. The best times to meditate are in the morning when you just wake up and before you eat, or in the afternoon before dinner.

1.  Find a quiet place free from distraction or disturbance.

2.  Make a commitment to a certain amount of time you’ll meditate and be sure you can see your watch or clock to keep the time. (Don’t set an alarm.)

3.  Sit comfortably in a chair with your limbs uncrossed and with a straight back.

4.  Let your hands rest on your lap or knees. Shoulders and arms are relaxed.

5.  Keep your head upright, close your eyes.

6.  Breathe in a relaxed and natural way.

7.  Focus your attention on the natural rhythm of your breath as you inhale and exhale.

8.  Focus on the sensations as your breath enters and exits your nostrils.

9.  Notice the breath in your body and your chest rising and stomach expanding with each inhale, and with each exhale notice your chest fall and stomach contract.

10.   Don’t try to change anything, just notice the sensations of your breath.

11.  Whenever you become aware that your attention has drifted away from your focus on the breath, bring your attention back to it. It doesn’t matter how many times you are distracted.

12.  Continue this way for 10 minutes.  Start with 10 –15 minutes at first. You can gradually increase your time to 30 minutes.

13.  When the time is up, sit quietly for a minute or two to integrate this relaxation before entering back into activity.

Sarah McLean, director of the Sedona Meditation Training Company was a founding director of the Chopra Center in California and has taught thousands of people to meditate.  To find out more about her classes, workshops and retreats in Phoenix and Sedona, call 928-204-0067, or visit www.SedonaMeditation.com.