Meditation
Meditation technique is one of the most ancient methods for deep relaxation, originating from India and the Far East. There are endless techniques to meditate. However, they all have a common ground narrowing our attention span. The one meditating focuses on internal or external stimuli that he chooses, and in conjunction with that, blocks out other thoughts. Given that it is almost impossible to control our internal thoughts, they should be ignored.
Why does focusing helps to relax?
Changes in the level of stress hormones in the blood affect mood, behavior, and functioning instantaneously. While being stressed, the ability to concentrate deteriorates. Difficulties to concentrate may be viewed as a change in focus, from narrow to wide angle. In an emergency, there is an advantage to having a wide-angle focus, which aims at detecting threatening stimuli from all directions, especially when being attacked by multiple predators: one in the front and others in the back or side. When the attention span has been narrowed, a massage is sent to the brain that the threat is over. As a result, the brain reduces the level of the stress hormones and we feel relaxed.
Stimuli that mediators chose to focuses on:
Focusing on one or more of the following senses:
• Sight: For example, focusing on a candle or a dot on the wall.
• Hearing: For example, focusing on a sound of a gong or quiet music.
• Touch: For example, holding beads, or being massaged.
• Balance: For example, dancing or moving an arm monotonically.
• Olfactory: (Sense of Smell) For example, focusing on incense.
Focusing on a memory of a stimulus: Examples are: remembering a beautiful scenery, a pleasant taste or smell, rehearsing a song or a part of classical music.
Focusing on a Mantra: Repeating silently a syllable, such as Ohm or a word. Maharishi Mahesh Yogi in India developed the technique in 1958 and named it Transcendental Meditation. During the last few decades, it has been spreading in Western Civilizations. Dr. Herbert Benson, an American cardiologist, has been performing many scientific investigations on the effect of Transcendental Meditation on body and mind. He published many books about the subject. Dr. Benson found that the technique plays a significant role in reducing stress and helping the healing process of many ailments. He recommends as a mantra, using any short word, in any language, for example, the word "one" as a mantra for English speakers.
Focusing on Breathing: The technique was developed thousands of years ago by the Chinese who practiced Yogi. (For more details review chapter: "Deep Breathing.")
Focusing on Mantra and Breathing: I was exposed to this technique in a monastery in Thailand, where I spent a long weekend. While inhaling, saying silently the word "in" and while exhaling, saying silently the word "out". In this technique, you
concentrate on your breath with these two words throughout your meditation. It is normal to be distracted by thoughts, feelings, sounds
and physical sensations. Do not try to "clear your mind" and push these thoughts away. Instead, acknowledge and label them and then continue to refocus on the words "in" and "out" with your breath. For example: If you start to think about something, say silently the word "thinking",
and then continue to refocus on your breathing. If you notice an emotion, identify and label it as "anger," "sad," "happy," "anxious,"
etc, and continue to refocus on your breathing. If you hear a sound, say the word "hearing" to yourself, and refocus on your breath. If you feel physical sensation, identify and label it to yourself such as "pain," "tension," etc. and then refocus on your breathing.
Does Meditation Suit the Western Civilization?
I met many people who studied meditation and I found out that only a few of them continued to meditate regularly. On the other hand, it seems
that many of the citizens of the Far East and of India do meditate regularly. I assume that the reason for this difference is that citizens
of the Far East and of India learn to meditate since early childhood, whereas citizens of the Western Civilization learn to meditate during
their adulthood. I found out that it is easier for citizens of the Western Civilization to relax by listening to a professional person, who
instructs them to relax, or by listening to a relaxation recording, done by a professional person. (For more details, review the first
paragraph in the chapter: "Instructions for Recordings")