INTRODUCTION TO MEDITATION

WEEK 1

WHAT IS MEDITATION

• 1: to engage in contemplation or reflection

• 2: to engage in mental exercise (as concentration on one's breathing or repetition of a mantra) for the purpose of reaching a heightened level of spiritual awareness

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WHAT DO YOU KNOW ABOUT MEDITATION?

• What do you know about meditation?

• What are your thoughts and feelings about meditation?

• What types of meditation do you know about?

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(n.d.). Retrieved March 11, 2015, from http://www.merriam-webster.com/dictionary/meditate

TYPES OF MEDITATION

• Concentration Meditation Why is concentration so

important?This is because in order to gain the fruits of meditation, you need to train the mind to concentrate and focus on an object or nothingness, that is to cut all distractions.

There are several types of meditation techniques in concentration meditation category that can help you overcome distractions within and outside your mind and sustain mental focus. The different types of techniques that will help you gain concentration include: Zen meditation Transcendental Meditation Om meditation Shine Meditation or Samadhi Chakra Meditation

(Different Types of Meditation. (n.d.). Retrieved March 11, 2015, from http://www.spiritual-healing-for-you.com/types-of-meditation.html)

TYPES OF MEDITATION

• Reflective Meditation

Reflective meditation is also known as analytical meditation and refers to disciplined thinking. In order to successfully practice reflective meditation, you will need to choose a question, theme, or topic and focus your analysis or reflection upon it. Initially, your thoughts may wander to other topics but then you need to train your mind to come back to the topic in question. In order to do this, you need to learn concentration meditation first.

(Different Types of Meditation. (n.d.). Retrieved March 11, 2015, from http://www.spiritual-healing-for-you.com/types-of-meditation.html)

TYPES OF MEDITATION

• Mindfulness Meditation

Mindfulness meditation is one the most powerful and alternative meditation techniques, which lays emphasis on cultivating a highly receptive mindful attention toward any action or objects within your sphere of influence.

(Different Types of Meditation. (n.d.). Retrieved March 11, 2015, from http://www.spiritual-healing-for-you.com/types-of-meditation.html)

There are different types of techniques in this category that you can practice, like:

Vipassana meditationDeep breathing meditation

Body scan meditation Visualization meditation Mindful breathing Mindful EatingSitting Meditation Walking Meditation

TYPES OF MEDITATION

• Heart-Centered Meditation

Heart-centered meditation will help you release all your fears and sadness and bathe in the radiance of loving kindness and compassion. It is also known as the heart chakra meditation. Practicing this meditation over a period of time will help you to heal your heart and that of others.

(Different Types of Meditation. (n.d.). Retrieved March 11, 2015, from http://www.spiritual-healing-for-you.com/types-of-meditation.html)

TYPES OF MEDITATION

• Creative Meditation or Visualization

A different type of meditation technique, this form of meditation will enable you to consciously cultivate as well as strengthen different qualities of your mind. It focuses on strengthening qualities, such as appreciation, joy, compassion, patience, empathy, love, gratitude, compassion, humility, fearlessness, and tenderness, among others.

(Different Types of Meditation. (n.d.). Retrieved March 11, 2015, from http://www.spiritual-healing-for-you.com/types-of-meditation.html)

BENEFITS OF MEDITATION

• Physical Benefits of Meditation

On a physical level, meditation:

Lowers high blood pressure

Lowers the levels of blood lactate, reducing anxiety attacks

Decreases any tension-related pain, such as, tension headaches, ulcers, insomnia, muscle and joint problems

Increases serotonin production that improves mood and behavior

Improves the immune system

Increases the energy level, as you gain an inner source of energy

• Mental Benefits of MeditationAnxiety decreasesEmotional stability improvesCreativity increasesHappiness increasesIntuition developsGain clarity and peace of mindProblems become smallerMeditation sharpens the mind by gaining focus

and expands through relaxationA sharp mind without expansion causes

tension, anger and frustrationAn expanded consciousness without sharpness

can lead to lack of action/progressThe balance of a sharp mind and an expanded consciousness brings perfection

(Benefits of Meditation. (n.d.). Retrieved March 11, 2015, from http://www.artofliving.org/meditation/meditation-for-you/benefits-of-meditation )

OVERVIEW OF THE NEXT 2 WEEKS

• For Next week we will be focusing on Concentration meditation and two of the techniques:

Transcendental meditation and

chakra meditation.

• For week three we will be focusing on Mindfulness meditation and two of the techniques:

Visualization meditation and deep breathing meditation

RECOMMENDED READING FOR NEXT WEEK

• 5 Meditation Tips for Beginners

https://www.psychologytoday.com/blog/in-practice/201303/5-meditation-tips-beginners• Transcendental Meditation

http://www.tm.org/meditation-techniques• Free Meditation

http://www.freemeditation.com/meditation-basics/meditation-and-chakras/

MEDITATION

REFERENCES

• http://youtu.be/hBU7An28d5k

• (n.d.). Retrieved March 11, 2015, from http://www.merriam-webster.com/dictionary/meditate

• Benefits of Meditation. (n.d.). Retrieved March 11, 2015, from http://www.artofliving.org/meditation/meditation-for-you/benefits-of-meditation

• Different Types of Meditation. (n.d.). Retrieved March 11, 2015, from http://www.spiritual-healing-for-you.com/types-of-meditation.html