By Heather Sissons

What is meditation?
DFN - "Consciously directing your ________________ to alter your state of consciousness."

www.meditationcenter.com/info/index.html

What meditation is
Allowing your mind to be _________ and attentive. Increase awareness of the world around you. Being in the moment not worrying about the past or future A process more than a goal

Meditation is not
Falling asleep. Going into ________________. Becoming lost in thought. Forgetting who or where you are.

www.heartspring.net/music_health_effects.html

Types of meditation
Two groups:
Concentrative - focus on ________________
Meditation of mind Meditation of body Meditation of senses

Types of Meditation
Mindful - quiet ________________ of stimuli without thought or worry
Mindfulness meditation

Concentrative Meditation
Meditation of mind
Involves use of a ________________ or an internal visual image.

Meditation of body
Involves attending to breath or other physical sensations such as rocking or overall feeling.

Concentrative Meditation
Meditation of ________________
Involves attending to sounds or external visual stimuli

Mindful Meditation
Mindfulness meditation
Involves attending to a the __________ of all stimuli in your environment, without concentration.

Smith (2005)

Why Meditate?
Traditional view _____________ growth Contemporary view relaxation, stress relief

How to meditate
1. Find a quiet, comfortable place where you will not be ________________. 2. Calmly attend to a stimulus (breath, mantra, etc.)

How to meditate
3. Calmly redirect your attention back to the target stimulus when you get distracted. 4. Feel yourself __________ and continue attending to your target stimulus.

Misconceptions
Meditation is very difficult. Not true, with _____________ it becomes easier and easier. Meditation requires you to turn off your thoughts. Also false, you dont turn off your thoughts, you just dont focus on and worry about them.

http://www.meditationcenter.com/info/index.html

Misconceptions
You have to sit in uncomfortable positions to meditate.
No, you should sit (or lay down) in a comfortable position for best results.

History and Theory

The consciousness of mind and culture

 Meditation began from ______________ religious practices. (ex. Hinduism, Buddhism, Taoism, and
Confucianism.)

Their mind set and way of life promote meditation to achieve peace of mind and enlightenment. Each culture has their form of meditation tied with their own beliefs. Meditation spreads throughout the world today.

http://www.erowid.og/spirit/meditation

Types of Meditation
Transcendental Zen Mindfulness or insight ________________

Meditation Position Ref.

Types of Meditation
Guided ________________ Music And many more

Meditation Position Ref.

Transcendental Meditation
DFN: A technique of meditation derived from
Hindu traditions that promotes deep relaxation or state of rest, through the use of a mantra.
________________: A sacred phrase, word or sound chanted
repeatedly as part of meditation and prayer, as an aid to
concentration and the development of spiritual power
One of the more widely known mantras is the letter of the Sanskrit alphabet, Om

http://www.transcendental-meditation.org.uk

Amharic Mahout Mahesh Yogi

Born 1918 Taught by _________ Swami Drahamananda Saraswati, the divine teacher (1940-1953)

Instructed to create universal meditation technique Himalayan mountains, 2 yrs 1959-Formal teaching U.S. 1961-popularity-70s

Zen Meditation
DFN: Enlightenment can be attained through
meditation, ________________, and intuition rather than through faith and devotion practiced mainly in China, Japan, Korea, and Vietnam.

Purpose: Through a clarified mind- you shed views

and interpretations of concepts such as victory and defeat, self and others, right and wrong. Thus, reaching a realm of great rest and tranquility.
http://www.zenguide.com

Mindfulness or Insight Meditation

DFN: Focusing on awareness and _______________;
observing your thoughts and environment. Being fully present in the moment, without judgment, simply observing and moving on. Becoming aware of your thoughts gives you power to manipulate them.
Most importantly, no thoughts can be judged or given emotional energy Feelings of losing control when free association yields all possible thoughts.

Meditation and Music

Listening

It is the province of knowledge to speak and it is the privilege of wisdom to listen Oliver Wendell Holmes

Definition: To listen is to make a conscious effort to __________ Two types of listening:

Active- Active listening intentionally focuses on a sound or group of sounds with the intention of providing feedback in order to establish understanding of what is being communicated. Passive- Passive listening is when no feedback response is intended, such as when listening to the radio or watching television. While listening is an active state of awareness, it is also passive in the sense that it is receptive. Listening, opposed to just hearing, suggests a more attentive state in which we intend to hear.

http://www.interluderetreat.com/meditate/listen.htm

Listening and Sound

Definition: Sound is that which

Sounds

is heard, resulting from stimulation of auditory nerves by ________________ in the air, either passive or active. Music is a ______________ sound. A musical sound is more than just the sounds of the city streets or the constant hum of conversation, a musical sound, or a tone, can be defined in terms of pitch and duration.

Music

Must have certain elements of

tone, scale, pitch, and presentation, to be most effective during meditation Affects brain at certain levels; our ______ can fluctuate between various music genres Can activate neural pathways associated with euphoria and reward which promotes emotional happiness While anyone can simply play music while meditating it may ___________ the person from gaining full benefit from their meditation session. You must ________________ to music in order to gain benefit from music during meditation. Listening to and focusing on the music, (if done properly), http://www.pauladams.org/Meditationpage/Meditation%20Page.htm

What type of music is listened to during meditation?

The type of music
listened to during meditation depends on the one who meditates. ________________ music is recommended during meditation if music is played but ultimately it depends on the person meditating and the type of music they are most comfortable with.

Guided Imagery and Music (GIM) as a Type of Musical Meditation

DEF: A therapeutic process using carefully selected music A trained facilitator to create an environment in which one

can experience personal insights that provide answers and guidance for important life issues Provides an opportunity for emotions to be recognized, released, and then processed productively Recognized as a psychotherapeutic method by the American Music Therapy Association (AMTA)

http://www.musicinhealth.com/about_gim.html

GIM Continued
The music during GIM evokes
_______________, sensations, and feelings and the traveler and guide dialogue together about the unfolding journey The traveler spontaneously describes experiences stimulated by the music while the guide supports and encourages Sessions usually last 30-45 minutes (Music in Health)
http://www.musicinhealth.com/about_gim.html

Tips for Effectively Using Music in Meditation

With Music

Use music you ___________;

With Sound
Sit in meditation and attend to
the sounds that come to you Allow yourself to hear ________________ the sound Listen with full attention What do you hear?...Disregard the name of what you hear Instead, focus on the sensation you achieve

avoid music you assume will relax you if using music as meditation, try not to concentrate on anything else ie:breathing technique give in to the music. Let yourself feel what the composer intended to feel

http://www.interluderetreat.com/meditate/listen.htm

Music and Meditation in Medical Research

Music therapy and anxiety

following surgery Music therapy and back pain Music therapy and cancer pain Music therapy and children with developmental delay Music therapy and depression Music therapy and __________ Music therapy and migraines Music therapy and stress management Music therapy and postoperative pain

http://www.internethealthlibrary.com/therapies/musictherapy-research.htm

In Conclusion
Music in general is ________________ for
effective meditation However, music affects the brain in areas that meditation alone does not The combination of the two, music and meditation, can potentially produce a more effective meditation session and in turn a higher spiritual experience

The Benefits of Meditation

Physical Benefits
Helps prevent heart disease Reduces ___________ Enhances immune system Lowers blood pressure Decreases risk of heart attack and stroke Helps prevent digestive problems Improves fertility

http://cms.psychologytoday.com/articles/index.php?term=pto-20010501-000025

Physical Benefits Cont.

Reduction of free radicals
unstable oxygen molecules that can cause ________________

Improved flow of air to the lungs resulting in easier breathing

helpful to asthma patients

Graceful aging
http://cms.psychologytoday.com/articles/index.php?term=pto-20010501-000025 http://1stholistic.com/Meditation/hol_meditation.htm

Psychological Benefits
Higher level of self-acceptance and insight about oneself Reduces Stress Decreases anxiety Decreases ________________ Helps people better relate to one another
http://cms.psychologytoday.com/articles/index.php?term=pto-20010501-000025

Psychological Benefits Cont.

Increased emotional stability
Decreased irritability and moodiness

Improvements in those with ______________ Improved learning ability and memory Increased IQ

Harrison, Linda J. (2004). Sahaja Yoga Meditation as a Family Treatment Program for Children with Attention DeficitHyperactive Disorder. Clinical Child Psychology & Psychiatry, 9(4), 479-497.

Psychological Benefits Cont.

Increased brain wave coherence.
____________ of brain wave activity in different parts of the brain is associated with greater creativity, improved moral reasoning, and higher IQ.
http://1stholistic.com/Meditation/hol_meditation.htm

Benefits for Cancer Patients

Decreased depression and anxiety Decreased ____________ and confusion More energy Fewer heart and gastrointestinal problems

http://cms.psychologytoday.com/articles/index.php?term=pto-20010501-000025

Relaxation Response
Dr. Herbert Benson of the Mind-Body Medical Institute, which is affiliated with Harvard and several Boston hospitals, reports that meditation induces a host of ________________ and physical changes in the body collectively referred to as the "relaxation response." The relaxation response includes changes in metabolism, heart rate, respiration, blood pressure, and brain chemistry. The relaxation response is beneficial in reducing stress and controlling the fight-or-flight response.
http://www.nytimes.com/library/national/science/health/112399hth-cancer-meditation.html http://www.mindtools.com/pages/article/newTCS_05.htm