Everyone is looking for something tangible that relieves the negative effects of worry, anxiety, fear, insomnia and other unpleasant human conditions. Meditation has been found to provide amazingly positive results for a whole range of difficulties and afflictions.
Meditation is so incredibly simple, so fundamental and yet, it has been perceived as difficult and unattainable by many. This is more to do with a vague idea about what it is: that it is something monks practice for many years to attain a remarkable degree of saintly detachment; but for the ordinary person in the street….too hard.
A new era in Meditation
Mindfulness meditation courses have been rapidly changing this perception. I was first introduced to this at a free meditation course run by Psychologist Soheila Eftekhari and her husband Dr Darren Lituri. As part of the course we heard short talks and watched videos about the massive research which has been going on in several countries, by Neuro-Scientists. There is great excitement about the positive effects Mindfulness Meditation is imparting to all who participate in a course, and practice it daily.
MRI scans are being used to pinpoint changes in the brain created after meditation, which are particularly evident after several weeks, but incredibly still evident after only one session. This all ties in with the discoveries regarding the neuro-plasticity of our brains, that we can actually change them. The brain is like a muscle, we have heard that before. But did you know that meditation can actually increase the density of the grey matter when compared to non-meditators. Think about this in relation to deterring the onset of dementia and reducing the severity of Alzheimers in ‘at risk’ individuals or early stages.
Mindfulness-Based Stress Reduction
Mindfulness-Based Stress Reduction (MBSR) was originally started in 1979 by Professor of Medicine Jon Kabat-Zinn. Now it is shared with participants all over the world. This technique is the one I learnt about with Soheila and Darren, and uses both breath and body awareness, where you focus on your breathing in particular, but with a top to toe scanning process included to become aware of any tension in the body and let it go. The depth of relaxation felt after a mere 10 minute introductory meditation at the beginning of each class was amazing.
It is done in silence, a tiny bell begins and ends the session, although Soheila would guide us through the relaxation sequence to begin with. She also reminded us not to worry if our minds wandered off, because that is what the mind does. It is curious and busy. Rather than get anxious or annoyed with ourselves, she said to just gently bring your attention back to the breath. If you have to do this over and over, it’s fine. There will be sounds heard outside, and it is ok to notice them. Just come back to the breath again and put all of your attention on the in-breath and then the out-breath. Even noticing the slight gap between them.
After the longer session of meditation we did as the final part of the evening, I was profoundly and deeply relaxed.
Meditation continues to affect all aspects of your day
Practicing this focus on the breath and scanning the body for stress can be used at any time of the day, in any situation. This is how meditation becomes integrated with our everyday living, including when we are very busy.
It is possible to give yourself a gentle reminder to drop your shoulders and notice your breathing even when you are driving. The more you have quiet sessions of focus, the more easily your body and mind remember how to relax when you are actively involved in your day.
Yoga Nidra Meditation
One evening an invited guest gave us a guided meditation involving visualisation and guided instructions to produce a deep state of conscious relaxation. This is the basis of Yoga Nidra meditation. The effect was fascinating because the visualisation included walking along a snowy mountain path….and several of us commented that we actually felt cold even though the room was quite warm.
Transcendental Meditation
This form was introduced by Maharishi Mahesh Yogi and uses Sanskrit words as a mantra. Here the focus is on the mantra, which some people prefer. I have tried this and found that using the breath rather than a mantra is easier. Partly because the Sanskrit words were so unfamiliar to me, but it is still a very effective form for many people.
Physical Effects of Meditation
- Anxiety loses its edge in the beginning stages of meditation practice, progressing to the point where it loses it’s hold on your mind almost completely.
- Sleep is more easily obtained and even if you wake again during the night, returning the focus to the breath and body scanning for tension soon results in you falling back to sleep again.
- Thought patterns are improved, tending away from the negative, sensing a more peaceful approach to daily activities.
- Pain management which incorporates daily meditation has been show to reduce the amount of medications required compared to non-meditators.
- Schools which have incorporated daily meditation practice into the day are reporting a profound decrease in the need to punish or suspend children, in most cases this has been altogether abandoned as no longer required.
- Depression is substantially reduced, particularly when incorporated with a Mindful Based Cognitive Therapy treatment. For further information on this, look up the discussion by Catherine Crane and Zindel Segal May 24, 2016 on Google.
- Meditation improves immune function, hormonal balance, promotes the removal of cellular toxins and harmful excess stress hormones. A stressful mind contributes to a stressful and acidic body, which in turn leads to ill health. Using this relaxing and enjoyable practice enhances almost every aspect of life.
Meditation App.
The “Smiling Mind” App, great for teenagers and adults alike, and “Mind the Bump” App for expectant parents have made mindfulness meditation accessible to anyone, anywhere! Simply search for them on your mobile device and purchase some headphones.
Beyond Blue have Accessing Meditation courses
Lifeflow Meditation Centre
8/259 Glen Osmond Rd Frewville
Ph 08 8379 9001
Bahai Centre of Learning
275 Flinders Street Adelaide
Ph 08 8232 6002 for information regarding periodic free meditation courses.
