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HSCL Wellness: Meditation Resources

Please join us for meditation via Zoom

Guided Meditation the 1st and 3rd Wednesday of the month

12:15-12:45 pm

https://ufl.zoom.us/j/831431526

- No meditation experience required

 

Some Types of Meditative Practices

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

http://www.massgeneral.org/bhi/about/

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:

  • yoga, tai chi, qi gong

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

1. Do movements slowly and smoothly. Make them continuous.

2. Imagine you're moving against gentle resistance, like moving in water.

3. Be aware of weight transference.

4. Maintain an upright posture and body alignment, keeping the body well aligned in a straight line without undue tension. 

5. Loosen or 'Song' the joints. Gently stretch your joints from within. 

6. Focus on your movements.

Be aware of all these principles, but think of them one at a time.

Videos

Tai Chi for Health from Brigham and Women's Hospital: https://www.youtube.com/watch?v=JxpEyhDadrY&feature=youtu.be

 - Helene Langevin, MD, Peter Wayne, PhD, and Gloria Yeh, MD, MPH

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