How to meditation

Further discussion is guidance on the clinical application of meditation. 

PREPARATION FOR WORK 

In addition to general precautions when using relaxation, discussed in the previous chapter, you need the following: 

1. Determine whether the patient has any contraindications to the use of meditation. For example, if effective psychosis or psychosis with ideatornymi ill patient's condition may worsen as a result of the use of meditation. The clinician should also pay particular attention to patients, tend to have non-psychotic fantasy, peculiar, for example, schizoid type personalities. It should be noted that some individuals with behavioral type A and impulsivity, apparently, difficult to learn relaxation, compared with less impulsive individuals. Boredom and prevent them from distracting thoughts to meditate. 

2. Ask the patient about whether he had any knowledge or experience about meditation. Should pay particular attention to any mention of worship or religious aspects of meditation. These misconceptions about meditation often concerned patients. Some people think that meditation is a blasphemous act. 

3. Writing the patient a general idea of meditation. 

4. Tell the patient about the proper environment for meditation. The required information is presented in the next section. 

COMPONENTS OF MEDITATION 

In his book "The Relaxation Response, Benson describes the four components that contribute to successful meditation: 
1. Quiet surrounding. 
2. Devices, facilitates concentration. 
3. Passive installation. 
4. Comfortable posture. 

Our own research and clinical experience in general agreement with these provisions, but we would like to extend some of Benson. 

The first condition, which we recommend - a calm environment. Quiet surroundings - is the absence of external stimuli that could interfere with the process of meditation. Many patients will be assured that such a place can not be found. If so, you need to show some ingenuity. Patient may use any music or simulated records for "mask" distractions. In our laboratory experiments, we found that the smooth hum of a fan or air conditioner is an effective masking noise. A smooth sound of low or moderate intensity can indeed have a relaxing effect. If not, the patient can blindfold and (or) use ear plugs to reduce the level of external stimulation. 

The second condition (in the case of physically passive meditation) is a convenient posture. Muscle tension can interfere with the process of meditation. At the beginning of training the patient should be in a position where most of the weight of his body is mounted. An important exception is the head and neck. If you keep your back erect, and head and neck without support, it supports muscle tension, sufficient to prevent the patient falling asleep. If the patient still asleep during meditation, you should use a pose that requires greater muscle tension. 

The third condition is the existence of the object of concentration. This component is a link between all forms of meditation (even physically active methods), as mentioned above. Device for concentration, apparently, allows the brain to change their usual way of functioning. 

The fourth condition is the passive installation. This installation of some people called "passive will" or "passive attention". Benson argues that such "passive setting is perhaps the most important element." 

With this setup, the patient "can" be meditative process, rather than seek to control it. According to the wording Grinslena, "The patient can begin to win, only stopping its resistance and allowing the process to evolve ...." 

If the patient is unable to accept this setting, it will ask such questions: "Did I do it?" - Typically indicates concern about the external execution meditation. "How long will it take?" - Said usually of concern regarding time. "What is a good indicator of development?" - Usually shows the patient's focus on external results, rather than the process itself. "Should I try to remember all that I feel?" - Usually refers to overly analytical approach. The more the patient is reflecting on such issues, the less successful is his work. Distracting thoughts are perfectly normal part of meditation process, and their appearance should be expected. However, the adoption of passive unit will allow the patient to recognize distracting thoughts and simply return the attention to the object of concentration. Excellent description of passive installation can be found in the work of Eric Peper. 

The fifth and last condition that we raise is psychophysiological responsiveness of the environment. By this we mean a number of internal psycho-physiological conditions, the presence of which enables the patient to meditate. We noted, for example, that attempts to meditation in patients with high levels of psycho-physiological arousal are very inefficient. Therefore, we felt it necessary to teach patients lead a more "receptive state of" meditation (this applies also for bio-feedback, hypnosis, and the method addressed to the imagination). To achieve this condition the patient can use several methods of neuromuscular relaxation to reduce excess muscle tension. We also recommended that patients take a hot bath before meditation. In some cases, patients have reported achieving good success in meditation, when they meditated, sitting in a hot tub. We found that few have mentioned the condition of psycho-physiological susceptibility is a critical variable in our own clinical work. Therefore, we extend meditative continuum to include this option. 

Using the concentration on the breath 

SAMPLE PROTOCOL 

Below is a sample protocol for physically passive form of meditation using a mantra. 

Examine it, noting in the margin, what changes would you make it to accommodate your needs. 

BACKGROUND INFORMATION 

The purpose of these instructions is to familiarize you with the use of meditation to reduce stress in your life. These instructions include a general introduction and specific guidance on the use of four techniques of meditation, from which you can choose the most suitable for you. Later, you might want to make partial changes in methodology, in accordance with the situation or your personal inclinations, but at the initial stage of training, you must perform all the exercises exactly as instructed. When you select one of the meditative techniques, use it in accordance with the instructions and within 10-15 minutes (without interruption) once or twice a day. 

Some people, unfamiliar with the nature and origin of meditation, meditation and confuse the concrete forms of its use. These are ways of meditation are a combination of technique, borrowed from the ancient oriental philosophy, with modern and reduce the stress relaxation techniques. Although some of these methods used in specific religions, the claim that meditation is a religious custom, equivalent to saying that wine is a religious way only because of the fact that in many religions, it is used for ceremonies. Meditation - is a way of calming the mind, which is, of course, a prerequisite for reducing anxiety and stress. 

As already mentioned, the calm of the understanding itself is the ultimate goal. How you use this precious art, depends, of course, only from you. 

Theoretical and practical foundations of meditation is often misunderstood, as easy to define the concept of meditation. Meditation - is not a physiological condition. It is also not some special psychological state. This is not a religion. In this context, meditation is understood rather as a certain method. It is so basic in nature, that occurs in all ages, all cultures, races, religions and ideologies. Physiological, psychological and philosophical goals of meditation can not be achieved without training, and learn meditation techniques impossible except through the regular exercises. 

Although there are many forms of meditation, the most popular methods in the West come from the lifestyles of the ancient culture of Yoga and Zen. Each type of meditation is different in its aims and methods. Those that are represented here, are considered most suitable for reducing stress. They are easy to learn and they are most free from religious, religious and ecclesiastical colors. A set of these techniques sufficiently full and can fully satisfy the need for meditation, it can also be used as an introduction to other, more specific forms. 

There are some basic rules you should follow, learning meditation. 

First, you need to find a calm, devoid of both external and internal stimuli. It is important to have (especially in the learning process), a quiet room, separated from those who currently do not meditate. Pick up the handset from the telephone or at least, choose a room without a phone. In general, do everything possible to reduce external noise. If you can not quite get rid of noise, as it usually happens in the populous house, hostel, etc., use earplug. Put a plate or turn on a tape recording with a quiet instrumental music, or use any of the numerous commercially available recordings that simulate various natural noises. Even the steady hum of a fan or air conditioner can effectively muffle or mask external noise. You can also reduce or turn off the lights in the room. Now that you have made the environment more peaceful, the next important step should be to ensure the tranquility of your internal environment. One way is to reduce muscle tension, which is one of the most serious obstacles to successful meditation. Spend some time out to relax your muscles. One way to reduce muscle tension is to sit comfortably. Perhaps you do not feel myself actually meditator, if you sit down in the eastern lotus position (with legs crossed), but this posture requires considerable flexibility and some training. Now sit comfortably on the floor or better in a comfortable chair with a straight back, feet on the floor, his legs crossed, his hands rest on the hips, his hands half open, fingers are not coupled together. You must sit quietly, but remember that meditation - it's not trance. If you feel uncomfortable or too much tension somewhere - move. If you feel tingling, you can scratch this place. Do not take a rigid fixed position. Relax. In order not to fall asleep, it is better not to take a prone position and not to support the head. Keep the head, neck and back in one vertical line. To maintain such a posture to a slight muscle tension, sufficient at the same time in order not to fall asleep, and create the optimum position for learning meditation. 

There are many types of meditation. Some of them turned to the internal forces, internal energy, self-consciousness. Others - to external objects, such as words, light or sound. Meditation - is a simple natural process. And although the methodology may be different, its essence remains the same. The basis of meditation includes passive concentration on some of the incentives, whether word, image, your own breathing or nothing at all. Such a stimulus acts as a means diverter, distracting thoughts from your head. However, the more you are focused on the stimulus, the harder it is to meditate. Although this statement seems paradoxical, it is nevertheless true due to the fact that meditation is a "passive activity". You must allow yourself passively interact with the stimulus, whatever it was. You must learn to passively focus on incentives. The art of passive concentration requires time for its development, so do not despair, if you will be hard during the first few weeks. Just keep doing. 

INSTRUCTION 

Now you are ready to receive this instruction. First, close your eyes. Notice occurred as a result of this relief. Most of the sensory information comes to us through vision. By simply closing the eyes, you can greatly calm your mind. 

Now we will deal with the purification of the mind. Not all concerns, but from the fleeting thought that, by acting on the imagination, increases stress arousal. Concentrate on your breathing. Switch your attention to the troubled outside world to the calm and peaceful inner world. 

Inhaling, think: "breath". Exhale. Think about it: "exhale". Inhale, exhale. Focus on your breathing. Think: "inhale, exhale. Inhale through your nose, and without any effort, let the air out through your mouth. Just open your mouth and let the air out. Not force exhalation. You are absorbed by the process of respiration. Concentrate on your breathing. Inhale, exhale. Now every time you inhale, feel inspired by you, cold air, and every time you breathe out, feel what it is warm and humid. Begin, please (pause for 60 seconds). 
Application of the method "TIME" 

Now we will change the concentration on the breath on the use of mantra. Mantra - is adjuvant, usually a word or phrase. This is just an aid, which contributes to the fact that your mind is not lost in their own fantasies. An example of the mantra, proposed by Herbert Benz in his book "The Relaxation Response" is the word "time" (p-a-h). This is an easy word, without a religious sense, has little value as calculated. Each time you exhale, chant to myself the word "time". Say: "time", "time". Tell me quietly: "time". Say the word, without moving his lips. Say even quieter, until it becomes just a thought (75 sec pause here). 
The use of the "OM" 

The word "time" is a model of the mantra. The method helps purification of the mind. With a concentration on the word that does not have meaning or emotional content, the nature of your brain starts to change. Reason comes in a quieter, more refined state of consciousness. Many people like to use the words of the ancient Sanskrit, feeling that they pronounce the melodic sounds with a spiritual content, which can also be used at a concentration. Universal mantra is the word "om" (letter by letter: o-meters), which also means "one". Each time you exhale, say the word "om" "om". Breathe calmly, as you breathe normally, but now concentrate on breathing. Repeat this mantra in mind. Just say it mentally. Do not move the lips. Just think about it. Do not concentrate on your breathing. Give mantra to repeat itself in your mind. Not to apply to this effort. Just let it be as "shimmering. Gradually, the mantra begins to fade in your mind. Reason becomes calm. From time to time, this calm can be violated fragmentary thoughts. Let them go. Feel them, then, by returning to the mantra, let them get away from your mind as quickly as they entered it. Let us now try to use the word "om" "om" (pause 75 sec). Remember the mantra - is a tool to help clearing the mind, when you can not do it yourself. Also, remember that you must reduce traffic to a minimum, but if you feel uncomfortable, move. If you're concerned about, which is now an hour, take a look at the clock. The feeling of discomfort or anxiety prevent you reach a state of complete relaxation. 

ACCOUNT 

The latest mantra is that you can adopt, if it turns out that your mind wander too, requires a slightly higher concentration in comparison with the three previous methods, 

Exhale, bring back the expense of 10 to 1. Each time you exhale, say the one number. When you pronounce this number, try to submit it to the "inner eye". When you reach 1, count to 10, and then start all over again. Get started, please (pause here 3 min).