Exploring Wellness for Body, Mind and Self: Meditation Techniques
From Anne Meneghetti, MD, 5/6/2009 7:46:37 AM
Meditation is one time-honored way to make friends with our minds. Especially during times of stress, I find that the practice can refresh, calm, and restore perspective. There are many different traditional meditation methods. While the Far East seems to have an abundance of approaches, meditation techniques are found in many spiritual traditions throughout the world. Here are a few examples to get you started:
Mindfulness meditation. Moment-to-moment awareness, also called insight meditation or vipassana, comes from the Buddhist tradition. It is remarkable that techniques originating over 2500 years ago are still effective for modern minds. One of my favorite resources on the subject is a book recommended to me by a 20-year-old surfer I met in Hawaii: the book is called Mindfulness in Plain English. This gem is a practical guide to paying bare attention to the breath as a simple form of meditation. A free version of the book is available on the web. Guided insight meditation audiostreams and podcasts are also available free online.
Empty bowl breath meditation. The intimate details of the breath become the focus of this meditative technique. Also called kevala kumbhak, the approach comes from the ancient ayurvedic tradition of India. At some point, each in-breath turns into an out-breath, and vice-versa. At these junction points, there is subtle pause between inhaling and exhaling. These turning points become opportunities for self-awareness. Free empty bowl meditation instructions are available online.
Loving-kindness meditation. Buddha inspired this approach, which cultivates our natural capacity to experience love and compassion toward all beings – even those we might label as adversaries. Metta meditation is another term used to describe the technique. Explore metta meditation through step-by-step instructions or a free guided audio session online.
Walking meditation. Various spiritual traditions have embraced this active practice of self-awareness. Walking becomes an end in itself, not a means of transportation. Each step provides an opportunity to experience the present moment. A video demonstration of a Buddhist walking technique is available free online.
You may wish to consider investigating meditation approaches based on sound, laughter, or a visual focus; or explore a technique from your own spiritual tradition to expand your self-awareness. As with many techniques, finding a qualified teacher can ease the path.
Peace,
Dr. Anne
This information is purely educational and does not replace a physician's advice that may be unique to each individual. For all medical concerns, please see a physician to establish a diagnosis and explore proven treatments. Please note that any views or opinions presented in this email are solely those of the author and do not necessarily represent those of the company or REAL Powered by Humana program.
