Transcendental Meditation (TM)
- Introduced in the US in the 60’s by Maharishi Mahesh Yogi
- “The Transcendental Meditation technique allows your mind to settle inward beyond thought to experience the source of thought, the most silent and peaceful level of consciousness—your innermost Self.”1
- “TM allows the mind to simply, naturally and effortlessly transcend thinking and to experience a deep state of restfully alert consciousness.”1
- Technique: practiced 15-20 minutes, twice a day;
- silent repetition of a sound (chosen specially for each individual)
- while sitting comfortably with eyes closed
1. http://www.tm.org/meditation-techniques
Books: TM - Transcendental Meditation by Robert Roth; Science of Being and Art of Living: Transcendental Meditation
Relaxation Response
- Dr. Herbert Benson, Harvard researcher who studied TM practitioners
- may help to counteract the toxic effects of chronic stress
- the opposite of the “fight or flight” response
- “…can be elicited by a variety of meditative techniques, such as diaphragmatic breathing, repetitive prayer, chi gong, tai chi, yoga, progressive muscle relaxation, jogging, even knitting.”
- Two necessary components: 1) repetition of a sound, word, or movement, 2) while passively setting aside intrusive thoughts and returning to the chosen focus
- Practice: 10-20 minutes, once or twice a day
https://bensonhenryinstitute.org
http://www.relaxationresponse.org/
Books: The Relaxation Response; Beyond the Relaxation Response
Mindfulness-Based Stress Reduction (MBSR)
- Jon Kabat-Zinn
- Moment to moment awareness; purposefully paying attention
- Attitudinal foundation: non-judging, patience, a beginner’s mind, trust yourself, non-striving, acceptance, letting go
- Components:
- breathing,
- sitting meditation (using breath, sounds, thoughts, body scan),
- yoga,
- walking meditation,
- day of mindfulness,
- mindfulness in daily life
- 45 minute sessions, once a day
https://www.umassmed.edu/cfm/mindfulness-based-programs/
Books: Full Catastrophe Living; Wherever You Go, There You Are
Natural Stress Relief Meditation
- “A simple do-it-yourself technique for experiencing a profound state of restful alertness.”
- “NSR allows you to "dive within" and dissolve accumulated stress…”
- Easy-to-learn at home:
- Package consists of a manual, audio CD, and four email consultations.
- Or, the materials can be downloaded in electronic format
- Training period: Two 30-minute lessons per day for three days
- Practice for 15 minutes in the morning and 15 minutes in the evening.
http://www.nsrusa.org/
Sahaj Samadhi Meditation
- Created by Sri Sri Ravi Shankar, Founder of the Art of Living Foundation
- Means “effortless meditation”
- “Both mind and body relax into a state of deep and profound restfulness in which deeply rooted stresses dissolve and the experience of one’s own infinite potential for peace joy and creativity is unfolded.”
- Technique: practiced 20 minutes, twice a day;
- silent repetition of a sound (chosen specially for each individual)
- while sitting comfortably with eyes closed
https://www.artofliving.org/us-en/sahaj-samadhi-meditation
Meditative Movement Practices
Meditative movement practices focus on regulating the body (movement/posture), breath, and mind (consciousness) to achieve a meditative state.1
Practices include:
1. Jahnke R, et al. A comprehensive review of health benefits of qigong and tai chi. Am J Health Promot. 2010;24(6):e1-e25.
Qigong
- An ancient exercise for both mind and body that takes many forms
- Includes the following components: movement, body posture, mind exercises, concentration, relaxation, and breathing exercises.1
- Hundreds of practices, such as:
- Inner Smile, Shaking the Tree, Eight Pieces of Brocade, Five Animal Frolics, Microcosmic Orbit
1. Tsang HW, Cheung L, Lak DC. Qigong as a psychosocial intervention for depressed elderly with chronic physical illnesses. Int J Geriatr Psychiatry. Dec 2002;17(12):1146-1154.
https://www.nqa.org/
Tai Chi
- One of the most highly choreographed forms of qigong1
- Meditation in motion
- Characterized by forms consisting of continuous flowing movements, done in a relaxed state with continued deep breathing throughout the routine.2
- Styles: Yang (oldest, most popular), Wu, Wu (Hao), Chen, Sun
- Differ in characteristic posture, but share emphasis on movement coordination, mental concentration, and relaxation.3
1. Rogers CE, Larkey LK, Keller C. A review of clinical trials of tai chi and qigong in older adults. West J Nurs Res. Mar 2009;31(2):245-279.
2. Lumsden DB, Baccala A, Martire J. T'ai chi for osteoarthritis: an introduction for primary care physicians. Geriatrics. Feb 1998;53(2):84, 87-88.
3. Ospina MB, Bond K, Karkhaneh M, et al. Meditation practices for health: state of the research. Evid Rep Technol Assess (Full Rep). Jun 2007(155):1-263.
Tai Chi Principles
From Essential Tai Chi Principles by Dr Paul Lam and Nancy Kaye: http://taichiforhealthinstitute.org/articles/individual_article.php?id=26
- Do movements slowly and smoothly. Make them continuous.
- Imagine you're moving against gentle resistance, like moving in water.
- Be aware of weight transference.
- Maintain an upright posture and body alignment, keeping the body well aligned in a straight line without undue tension.
- Loosen or 'Song' the joints. Gently stretch your joints from within.
- Focus on your movements.
Be aware of all these principles, but think of them one at a time.