Meditation and Inner Peace
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jpp...@gmail.com
May 22, 2008, 10:26:31 AM5/22/08
to Choose Life Project
S.A. Choose Life Project paper--#5
MEDITATION AND INNER PEACE
Meditation and relaxation techniques are pathways to reaching a sense
of inner peace. These methods stand in contrast to anxiety or a
disturbed state of mind, where thoughts and feelings are in intense
disarray. The beauty of meditation and relaxation techniques are that
they can be so helpful, while being absolutely free of charge. Another
point is that these approaches have both secular and spiritual forms,
the latter being a type of prayer which can be comforting.
The key scientific substantiation of the helpfulness of meditation
came from Harvard professor Herbert Benson, M.D., who published his
results in a best-selling book called The Relaxation Response (1975).
In his studies, Benson discovered that the physiological signs of the
body slowed down during meditation, and a deep sense of mental ease
was reached. And--there was generalized anxiety relief. Since then,
relaxation techniques have been used in most treatment programs for
those with psychiatric problems.
We must admit though that relaxation techniques don't always work for
everyone all the time. Even so, some practitioners are able to "chase
away" eighty percent of their anxiety episodes with relaxation
techniques, and this is terrific even if the success rate is
imperfect. And too, these techniques often become more helpful over
time with more practice. Also, some consolations can arise from the
spiritual methods of meditation, despite feelings of adversity in
one's life.
--Coming to Quiet
As part of meditation, the person would do well to "come to quiet," or
try to encourage stillness in the inner self. The use of what are
called relaxation techniques are helpful in fostering calm feelings,
as one seeks to break any stream of worry or irritation crossing his
or her mind. This section presents four simple methods for coming to
quiet:
* Breath counting
* Muscle tightening
* Abdominal breathing
* Finger pressing
These methods utilize a sense of mental focus to free the mind of
bothersome thoughts. Each method is presented in a secular fashion,
then with a variation that is spiritual in nature. Again, a key to
coming to quiet is to focus; we are trying to change our focus from
any disturbing thoughts to a mental state of stillness and tranquility
of mind. The four methods are described below.
--Breath Counting. This is the simplest technique, and could be called
the "Four-Eight-Six Method."
Method:
1. Sit in a quiet room and close your eyes. (The very act of just
closing one's eyes reduces over half of the incoming stimuli into
one's mind.)
2. --Inhale to the count of four.
--Hold your breath to the count of eight.
--Exhale to the count of six.
3. Repeat step #2 five times or as many more times as wished. Your
respiration level should slow as you do more sets of respirations, and
your mind will likely slow down too. Some find it helpful to return to
normal breathing for a minute or so after a set of five counted
breaths, and afterwards return to the breath counting.
For a spiritual application in this method, instead of counting by
numbers, say a spiritual word or name of your choosing in repetition,
and count by using your fingers--again in a 4-8-6 format.
--Muscle Tightening. This is a simplification of a technique called
"progressive muscle relaxation."
Method:
1. Sit in a quiet room and close your eyes. Have your feet on the
ground, and your hands on your lap or at your side.
2. Form a fist in your right hand, tightening your hand and arm
muscles as much as you can. Focus on the feeling of your hand and arm
while your fist is still tight. Count to five slowly as you inhale.
Relax your hand and exhale.
3. Repeat step #2 with your:
--left hand and arm muscles
--right foot and leg muscles
--left foot and leg muscles
--facial muscles (if you are not in public)
For a spiritual variation of this, instead of counting with numbers,
repeat a spiritual word or name of your choosing, and count with the
fingers of your free hand.
--Abdominal Breathing. Here the focus is on a relaxing method of
breathing.
Method:
1. Sit in a quiet room and close your eyes.
2. Focus your attention on your stomach as you breathe. As you slowly
inhale, let your stomach expand. As you exhale, let your stomach come
in. Do this ten times or more. As you relax, your respiration should
decrease.
3. As you focus on your breathing, gently direct your mind away from
other thoughts. Yet have a passive attitude; don't get down on
yourself when bothersome thoughts pop back into your mind. Just gently
redirect your mind back to your breathing.
In terms of a spiritual variation of this, in your mind's eye visually
imagine a pleasant or beautiful spiritual image or painting that you
can remember. Focus on this mental picture as you exhale.
--Finger Pressing. This technique is meant to be used about anywhere:
on a crowded bus, a traffic jam, on an elevator full of people, in the
line at a grocery store, or other places where you might feel tense.
Method:
1. This can be done with eyes open, standing or sitting, in private,
or in noisy public places.
2. Focus your mind on the fingers of your right hand. Join the thumb
and index finger of your right hand together. Press hard and focus on
the feeling of tension on the tips of the thumb and finger. Count to
five as you inhale. Exhale to the count of five as you relax your
hand.
3. Repeat step #2 in succession with the other three fingers of the
right hand.
4. Repeat steps #2 and #3 with the thumb and fingers of your left
hand.
5. As bothersome stimuli happens around you, gently redirect your
focus to the pressing of your fingers.
A spiritual variation of this might involve the mental imaging of a
spiritual symbol of your choosing while doing the finger pressing.
Another form of meditation that can induce a sense of serenity and
calm involves visualizations--imagining a mental picture of a place
where you were once at ease: an ocean or lake shore, a meadow, a
mountain scene, a cabin in the country, or other peaceful places.
--Defining the Levels of Relaxation
It might be helpful to set-up a continuum that tries to help the
person coming to quiet know the level of relaxation or stillness he or
she has reached. Below are descriptions of the four progressive levels
of relaxation, the highest number being the most relaxed.
Level of relaxation
Level One Person is usually sitting, most often with eyes closed.
Bothersome and disturbing thoughts are lessening. Some calmness.
Level Two The above is still true, but now there is also a cessation
of nervous body movements, such as fidgeting and teeth grinding.
Thoughts are moving much slower now. Tension is way down, and there
are even fewer bothersome thoughts. Beginning to feel mellow.
Level Three In addition to above, facial muscles are now completely
relaxed. Person is feeling quite serene internally. If the person is
hooked up to measurement machines, his or her respiration would be
reduced, blood pressure down, pulse down, and brain waves slowed (with
alpha waves). A placid mental state--feels good, well being.
Level Four Getting an "Alpha." This is where the alpha state is such
that the beauty of pure existence is experienced. Bliss.
It should be mentioned that it is best not to try to force oneself
through these progressive levels. Trying to force a deeper stillness
tends to defeat the purpose and creates more tension in the form of
frustration. It is best to just let things happen, while following the
techniques as best as possible. The meditations can be used in a
helpful manner even at a low level of relaxation, as a way of stopping
an intensification of mental distress. And, if Herbert Benson's
research is correct, the practitioner of meditation will in general
become more worry-free throughout the day.
----------------------------
SOURCES:
Herbert Benson, M.D., The Relaxation Response. (New York: Avon Books,
1975).
Herbert Benson, M.D., Beyond the Relaxation Response. (New York, Avon
Books, 1984).
Lawrence LeShan, How to Meditate. (New York, Bantam Books, 1974).
Joan Borysensko, Ph.D., Minding the Body, Mending the Mind. (New York:
Bantam Books, 1987).
Jon Kabat-Zinn, Ph.D., Full Catastrophe Living: Using the Wisdom of
Your Body and Mind to Face Stress, Pain, and Illness. (New York: Delta
Books, 1990).
Edmund J. Bourne, Ph.D., The Anxiety and Phobia Workbook. (Oakland,
CA: New Harbinger Publications, 1990).
Martha Davis, Ph.D. et al, The Relaxation and Stress Reduction
Workbook. (Oakland, CA: New Harbinger Publications, 1988).
MEDITATION AND INNER PEACE
Meditation and relaxation techniques are pathways to reaching a sense
of inner peace. These methods stand in contrast to anxiety or a
disturbed state of mind, where thoughts and feelings are in intense
disarray. The beauty of meditation and relaxation techniques are that
they can be so helpful, while being absolutely free of charge. Another
point is that these approaches have both secular and spiritual forms,
the latter being a type of prayer which can be comforting.
The key scientific substantiation of the helpfulness of meditation
came from Harvard professor Herbert Benson, M.D., who published his
results in a best-selling book called The Relaxation Response (1975).
In his studies, Benson discovered that the physiological signs of the
body slowed down during meditation, and a deep sense of mental ease
was reached. And--there was generalized anxiety relief. Since then,
relaxation techniques have been used in most treatment programs for
those with psychiatric problems.
We must admit though that relaxation techniques don't always work for
everyone all the time. Even so, some practitioners are able to "chase
away" eighty percent of their anxiety episodes with relaxation
techniques, and this is terrific even if the success rate is
imperfect. And too, these techniques often become more helpful over
time with more practice. Also, some consolations can arise from the
spiritual methods of meditation, despite feelings of adversity in
one's life.
--Coming to Quiet
As part of meditation, the person would do well to "come to quiet," or
try to encourage stillness in the inner self. The use of what are
called relaxation techniques are helpful in fostering calm feelings,
as one seeks to break any stream of worry or irritation crossing his
or her mind. This section presents four simple methods for coming to
quiet:
* Breath counting
* Muscle tightening
* Abdominal breathing
* Finger pressing
These methods utilize a sense of mental focus to free the mind of
bothersome thoughts. Each method is presented in a secular fashion,
then with a variation that is spiritual in nature. Again, a key to
coming to quiet is to focus; we are trying to change our focus from
any disturbing thoughts to a mental state of stillness and tranquility
of mind. The four methods are described below.
--Breath Counting. This is the simplest technique, and could be called
the "Four-Eight-Six Method."
Method:
1. Sit in a quiet room and close your eyes. (The very act of just
closing one's eyes reduces over half of the incoming stimuli into
one's mind.)
2. --Inhale to the count of four.
--Hold your breath to the count of eight.
--Exhale to the count of six.
3. Repeat step #2 five times or as many more times as wished. Your
respiration level should slow as you do more sets of respirations, and
your mind will likely slow down too. Some find it helpful to return to
normal breathing for a minute or so after a set of five counted
breaths, and afterwards return to the breath counting.
For a spiritual application in this method, instead of counting by
numbers, say a spiritual word or name of your choosing in repetition,
and count by using your fingers--again in a 4-8-6 format.
--Muscle Tightening. This is a simplification of a technique called
"progressive muscle relaxation."
Method:
1. Sit in a quiet room and close your eyes. Have your feet on the
ground, and your hands on your lap or at your side.
2. Form a fist in your right hand, tightening your hand and arm
muscles as much as you can. Focus on the feeling of your hand and arm
while your fist is still tight. Count to five slowly as you inhale.
Relax your hand and exhale.
3. Repeat step #2 with your:
--left hand and arm muscles
--right foot and leg muscles
--left foot and leg muscles
--facial muscles (if you are not in public)
For a spiritual variation of this, instead of counting with numbers,
repeat a spiritual word or name of your choosing, and count with the
fingers of your free hand.
--Abdominal Breathing. Here the focus is on a relaxing method of
breathing.
Method:
1. Sit in a quiet room and close your eyes.
2. Focus your attention on your stomach as you breathe. As you slowly
inhale, let your stomach expand. As you exhale, let your stomach come
in. Do this ten times or more. As you relax, your respiration should
decrease.
3. As you focus on your breathing, gently direct your mind away from
other thoughts. Yet have a passive attitude; don't get down on
yourself when bothersome thoughts pop back into your mind. Just gently
redirect your mind back to your breathing.
In terms of a spiritual variation of this, in your mind's eye visually
imagine a pleasant or beautiful spiritual image or painting that you
can remember. Focus on this mental picture as you exhale.
--Finger Pressing. This technique is meant to be used about anywhere:
on a crowded bus, a traffic jam, on an elevator full of people, in the
line at a grocery store, or other places where you might feel tense.
Method:
1. This can be done with eyes open, standing or sitting, in private,
or in noisy public places.
2. Focus your mind on the fingers of your right hand. Join the thumb
and index finger of your right hand together. Press hard and focus on
the feeling of tension on the tips of the thumb and finger. Count to
five as you inhale. Exhale to the count of five as you relax your
hand.
3. Repeat step #2 in succession with the other three fingers of the
right hand.
4. Repeat steps #2 and #3 with the thumb and fingers of your left
hand.
5. As bothersome stimuli happens around you, gently redirect your
focus to the pressing of your fingers.
A spiritual variation of this might involve the mental imaging of a
spiritual symbol of your choosing while doing the finger pressing.
Another form of meditation that can induce a sense of serenity and
calm involves visualizations--imagining a mental picture of a place
where you were once at ease: an ocean or lake shore, a meadow, a
mountain scene, a cabin in the country, or other peaceful places.
--Defining the Levels of Relaxation
It might be helpful to set-up a continuum that tries to help the
person coming to quiet know the level of relaxation or stillness he or
she has reached. Below are descriptions of the four progressive levels
of relaxation, the highest number being the most relaxed.
Level of relaxation
Level One Person is usually sitting, most often with eyes closed.
Bothersome and disturbing thoughts are lessening. Some calmness.
Level Two The above is still true, but now there is also a cessation
of nervous body movements, such as fidgeting and teeth grinding.
Thoughts are moving much slower now. Tension is way down, and there
are even fewer bothersome thoughts. Beginning to feel mellow.
Level Three In addition to above, facial muscles are now completely
relaxed. Person is feeling quite serene internally. If the person is
hooked up to measurement machines, his or her respiration would be
reduced, blood pressure down, pulse down, and brain waves slowed (with
alpha waves). A placid mental state--feels good, well being.
Level Four Getting an "Alpha." This is where the alpha state is such
that the beauty of pure existence is experienced. Bliss.
It should be mentioned that it is best not to try to force oneself
through these progressive levels. Trying to force a deeper stillness
tends to defeat the purpose and creates more tension in the form of
frustration. It is best to just let things happen, while following the
techniques as best as possible. The meditations can be used in a
helpful manner even at a low level of relaxation, as a way of stopping
an intensification of mental distress. And, if Herbert Benson's
research is correct, the practitioner of meditation will in general
become more worry-free throughout the day.
----------------------------
SOURCES:
Herbert Benson, M.D., The Relaxation Response. (New York: Avon Books,
1975).
Herbert Benson, M.D., Beyond the Relaxation Response. (New York, Avon
Books, 1984).
Lawrence LeShan, How to Meditate. (New York, Bantam Books, 1974).
Joan Borysensko, Ph.D., Minding the Body, Mending the Mind. (New York:
Bantam Books, 1987).
Jon Kabat-Zinn, Ph.D., Full Catastrophe Living: Using the Wisdom of
Your Body and Mind to Face Stress, Pain, and Illness. (New York: Delta
Books, 1990).
Edmund J. Bourne, Ph.D., The Anxiety and Phobia Workbook. (Oakland,
CA: New Harbinger Publications, 1990).
Martha Davis, Ph.D. et al, The Relaxation and Stress Reduction
Workbook. (Oakland, CA: New Harbinger Publications, 1988).
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