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Meditation

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KEY POINTS

  • Meditation is a mind and body practice that can help you relax and reduce stress, decrease pain, lower blood pressure.
  • The 3 main types of meditation are controlled focus, no focus, and mindfulness.
  • To start meditating, it may help to take a class, or to try guided meditation.

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What is meditation?

Meditation is a mind and body practice that usually involves:

  • A quiet place with as few distractions as possible
  • A comfortable posture (sitting, lying down, or walking)
  • A focus of attention (specially chosen words, a candle or other object, breathing, the present moment)
  • Letting thoughts come and go without paying attention to them

There are many kinds of meditation. Some have been practiced for thousands of years, and others have been developed in the past few years. The kind of meditation that will work best for you depends on your goals and your personal style. You may want to try several kinds to find the one that gives you the best results.

The 3 main types of meditation are controlled focus, no focus, and mindfulness.

  • Controlled focus: In this form of meditation, you focus on your breath, a calming word, thought, or phrase (mantra), an image, an emotion (such as loving kindness), a candle flame, or prayer beads. When thoughts come up, you let them go and return your focus to the subject of your meditation. This form of meditation can help improve concentration and your ability to focus. It can also help you feel calm and relaxed.

    One popular form of controlled focus is guided imagery. With guided imagery, you listen to music or natural sounds, and phrases or words to help you relax. Guided imagery has been used to help reduce pain and anxiety, and to help athletes perform better.

  • No focus: In this form of meditation, you do not focus on anything. You watch your thoughts, letting them come and go. You do not react to anything. This form of meditation can help reduce stress hormones, lower blood pressure, and relieve anxiety. Zen meditation is an example of this type of meditation.

    One of the more recent kinds of no focus meditation is binaural beats. Binaural beats are specific tones that are close in pitch but not the same. The tones are played at the same time, but one is played in your left ear, and a different tone is played in your right ear. The theory is that these tones cause your brain waves to slow, which calms your mind.

  • Mindfulness: In this type of meditation, you focus on what is happening in the present moment. You are aware of your breathing, how your body feels, sights and sounds around you, and what you are thinking or doing. The key is to observe and accept without judging. Mindfulness meditation may be done while you are sitting, but may also be done while walking, or doing yoga or tai chi. Some people find that sitting meditation makes them restless or causes pain, and that moving meditation works better for them.

When is it used?

Meditation may help with:

  • Pain
  • High blood pressure
  • Anxiety
  • Depression
  • Trouble sleeping
  • Relaxation and stress reduction

How does it work?

To start meditating, it may help to take a class, or to try guided meditation. All forms of meditation can be guided. You can download an app, get CDs or DVDs, or download MP3s that can help you learn the process.

Depending on the style of meditation you choose, the basic steps include:

  1. Sit comfortably and close your eyes or look at an object. (You may walk or do yoga or tai chi postures instead.)
  2. Focus on your breathing. Breathe naturally, but pay attention as you breathe in and out.
  3. In some forms of meditation, you will focus on a word, phrase, sound, or emotion. In other forms you will try to quiet your mind and not think of anything.
  4. As thoughts come up, you let them go. Observe your thoughts, rather than letting them take over.

Many people find it hard to meditate at first. You may want to practice for 3 to 5 minutes at first, and slowly build up to 20 minutes per day. Studies have shown that 20 minutes of meditation per day can help relieve pain, reduce stress, and improve your ability to concentrate and remember.

Meditation is a kind of exercise for the brain. Just like exercising the body, the more often you do it, the more you benefit.

Developed by RelayHealth.
Adult Advisor 2016.4 published by RelayHealth.
Last modified: 2015-10-15
Last reviewed: 2015-10-05
This content is reviewed periodically and is subject to change as new health information becomes available. The information is intended to inform and educate and is not a replacement for medical evaluation, advice, diagnosis or treatment by a healthcare professional.
Copyright © 2016 RelayHealth, a division of McKesson Technologies Inc. All rights reserved.
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