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    Meditation Focus and Direction

    Why do we Meditate?

    For thousands of years, humans have been practicing Meditation. Originally was meant to help deepen understanding of the sacred and mystical forces of life. Today most people meditate to reduce stress.

    It’s a type of mind-body complementary medicine. Meditation can produce a deep state of relaxation and a tranquil mind.

    During meditation, you focus your attention and eliminate the stream of jumbled thoughts that may be crowding your mind and causing stress. This process may result in enhanced physical and emotional well-being.

    Meditation can give you a sense of calm, peace and balance that can benefit both your emotional well-being and your overall health.

    And these benefits don’t end when your meditation session ends. Meditation can help carry you more calmly through your day and may help you manage symptoms of certain medical conditions.

    Meditation and emotional well-being

    When you meditate, you may clear away the information overload that builds up every day and contributes to your stress.

    The emotional benefits of meditation can include:

    • Gaining a new perspective on stressful situations
    • Building skills to manage your stress
    • Increasing self-awareness
    • Focusing on the present
    • Reducing negative emotions
    • Increasing imagination and creativity
    • Increasing patience and tolerance

    Some research suggests that meditation may help people manage symptoms of conditions such as:

    • Anxiety
    • Asthma
    • Cancer
    • Chronic pain
    • Depression
    • Heart disease
    • High blood pressure
    • Irritable bowel syndrome
    • Sleep problems
    • Tension headaches

    Be sure to talk to your health care provider about the pros and cons of using meditation if you have any of these conditions or other health problems. In some cases, meditation can worsen symptoms associated with certain mental and physical health conditions.

    Ways to meditate can include:

    • Guided meditation. Sometimes called guided imagery or visualization, with this method of meditation you form mental images of places or situations you find relaxing.
    • You try to use as many senses as possible, such as smells, sights, sounds and textures. You may be led through this process by a guide or teacher.
    • Mantra meditation. In this type of meditation, you silently repeat a calming word, thought or phrase to prevent distracting thoughts.
    • Mindfulness meditation. This type of meditation is based on being mindful, or having an increased awareness and acceptance of living in the present moment.
    • In mindfulness meditation, you broaden your conscious awareness. You focus on what you experience during meditation, such as the flow of your breath. You can observe your thoughts and emotions, but let them pass without judgment.
    • Qi gong. This practice generally combines meditation, relaxation, physical movement and breathing exercises to restore and maintain balance. Qi gong (CHEE-gung) is part of traditional Chinese medicine.
    • Tai chi. This is a form of gentle Chinese martial arts. In tai chi (TIE-CHEE), you perform a self-paced series of postures or movements in a slow, graceful manner while practicing deep breathing.
    • Transcendental Meditation®. Transcendental Meditation is a simple, natural technique. In Transcendental Meditation, you silently repeat a personally assigned mantra, such as a word, sound or phrase, in a specific way.
    • This form of meditation may allow your body to settle into a state of profound rest and relaxation and your mind to achieve a state of inner peace, without needing to use concentration or effort.
    • Yoga. You perform a series of postures and controlled breathing exercises to promote a more flexible body and a calm mind. As you move through poses that require balance and concentration, you’re encouraged to focus less on your busy day and more on the moment.

    Elements of meditation

    Different types of meditation may include different features to help you meditate. These may vary depending on whose guidance you follow or who’s teaching a class. Some of the most common features in meditation include:

    • Focused attention. Focusing your attention is generally one of the most important elements of meditation.
    • Focusing your attention is what helps free your mind from the many distractions that cause stress and worry. You can focus your attention on such things as a specific object, an image, a mantra, or even your breathing.
    • Relaxed breathing. This technique involves deep, even-paced breathing using the diaphragm muscle to expand your lungs. The purpose is to slow your breathing, take in more oxygen, and reduce the use of shoulder, neck and upper chest muscles while breathing so that you breathe more efficiently.
    • A quiet setting. If you’re a beginner, practicing meditation may be easier if you’re in a quiet spot with few distractions, including no television, radios or cellphones.
    • As you get more skilled at meditation, you may be able to do it anywhere, especially in high-stress situations where you benefit the most from meditation, such as a traffic jam, a stressful work meeting or a long line at the grocery store.
    • A comfortable position. You can practice meditation whether you’re sitting, lying down, walking, or in other positions or activities. Just try to be comfortable so that you can get the most out of your meditation. Aim to keep good posture during meditation.
    • Open attitude. Let thoughts pass through your mind without judgment.

    Don’t judge your meditation skills, which may only increase your stress. Meditation takes practice.

    Keep in mind, for instance, that it’s common for your mind to wander during meditation, no matter how long you’ve been practicing meditation. If you’re meditating to calm your mind and your attention wanders, slowly return to the object, sensation or movement you’re focusing on.

    Experiment, and you’ll likely find out what types of meditation work best for you and what you enjoy doing. Adapt meditation to your needs at the moment. Remember, there’s no right way or wrong way to meditate. What matters is that meditation helps you reduce your stress and feel better overall.

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