Meditation

for Health and Happiness

What is meditation? increases positive emotions. Other studies have

Meditation is a practice to relax and calm the shown that a type of meditation (mindfulness)
mind and body. It uses the connection between prevents recurrences of depression. Meditation
a person’s physical health and her/his mind or has proven helpful for the treatment of tension
spirit. Meditation can be done in many different headaches, a skin condition called psoriasis,
ways. All of these ways focus a person’s several cardiac (heart) conditions (high blood
awareness on the silence and stillness of the pressure, coronary artery disease, and carotid
present moment to relax and calm the body and atherosclerosis), high cholesterol, quitting
mind. University of Massachusetts professor smoking, and mental health disorders. It has
Jon Kabat-Zinn says, “Meditation is simplicity also been found to be associated with an
itself. It’s about stopping and being present. increased lifespan and improved thinking
That is all.” Father Thomas Keating adds that, abilities of older individuals, less use of medical
“Meditation is for everyone, not just for monks.” care, and reduced medical costs in the
treatment of long-term pain. A 2004 meta-
What happens during meditation? analysis (research that looks at the results of
many studies) of a type of meditation called
In meditation a person directs her/his attention
Mindfulness Based Stress Reduction (MBSR)
toward a word, sound, image, prayer, or the found it useful for many long-term conditions
breath, allowing the mind to settle into the
such as depression, anxiety, fibromyalgia,
present moment. The person becomes still and cancer, coronary artery disease, chronic pain,
open to peace from within. It can be compared obesity, and eating disorders. Other research
to a radio dial. Countless thoughts and feelings suggests that meditation can lead to increased
that preoccupy the mind each day are like static happiness, which in turn results in a stronger
on a radio. Practicing meditation is like fine- immune system and less illness; and that
tuning the radio dial. It can bring balance and happiness can be learned, like any other skill,
harmony in the midst of continual change. using meditation.
How can meditation increase health? What is the connection between
Meditation can be an important part of your meditation and spirituality?
health. Practicing meditation regularly can help
In addition to physical health benefits,
calm your mind and body, which promotes
meditation leads people to deeper levels of
healing. It can help a person meet challenges
spiritual connection. These benefits can be
resulting from illness and long-term disease.
healing and useful for any condition.
Has any research been done
What are some recommendations for
on meditation?
getting started?
Many studies have shown the benefits of
meditation. Several studies have shown that Find a quiet place to sit where you won’t be
meditation training reduces anxiety and disturbed. Ear plugs may be useful if it’s
noisy.
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 Meditation for Health and Happiness
Set aside a certain amount of time to use in and out easily, at a natural rate. Avoid
only for meditation. A good intention to keep forcing either a slower or faster rate. Just let
in mind before you start is, “I have nowhere your body breathe. Focus on the natural flow
to go and nothing to do. For this time now, of the breath. Simply feel the body breathing,
I am nobody going nowhere.” concentrating on the nostrils or the rising and
Choose a way to signal the end of your falling belly. You will also note pauses
meditation session. Some options to between breaths, changes between
consider include: a timed cell phone vibration breathing in and breathing out, and changes
setting, an automated chime timer, a gentle in how deep you breathe and the speed of
knock on the door by someone who knows the breaths. MM is moment-by-moment non-
your meditation stop time, or a soothing judgmental experience of being present with
grandfather clock or chime. whatever is happening here and now.
Sit in a comfortable position that you can When your mind wanders into thoughts,
keep for up to 20 minutes. Your back and memories, daydreams, images, ideas,
neck should be straight. (COMFORT being worries, tasks, stories, body sensations,
emphasized). Keep your chin parallel with passions, or sounds, gently return to the
the floor. Rest your hands in any comfortable breath. On recognizing your mind wandering,
position. For most people, sitting in a chair just note, “oh well” or “that’s interesting” and
with feet flat on the floor is ideal. Other then go back to the breath. Be aware that
positions can include crossed legs, kneeling this process has no beginning or end. Make
on a bench, or straddling a cushion. Most NO judgment on whether you are “doing it
importantly, avoid straining and be right.” Let everything go. Returning over and
comfortable yet alert! over again to the breath is the process itself.
With eyes open or closed, allow your gaze to When pain and discomfort arise, notice
settle easily. In some traditions, such as Self- especially how the mind quickly reacts with
Realization Fellowship, one may also direct restless thoughts and judgments. Simply
the gaze upward, concentrating on the point note these and all other sensations but
between the eyebrows. gently return to the breath. Let go of mental
stories and expectations, whether painful or
Are there different kinds of meditation? pleasurable, that come to your awareness.
There are many different kinds of meditation. At the end of the formal MM period, sit
They are practiced throughout the world within comfortably for a minute or two. Stand up
different cultures and spiritual traditions. Two slowly when ready. Non-judgmentally make
forms, Mindfulness Meditation and Centering note of the experience.
Prayer, are described below. See the attached MM also includes moment-by-moment
table if you want to learn about other forms. awareness of what is going on inside and
outside of yourself throughout the day and is
What is mindfulness meditation?
not limited to formal periods of sitting
Mindfulness meditation (MM) is rooted in the meditation.
East (China, India, Tibet) but it can be helpful
to people everywhere. It is moment-by- What is centering prayer?
moment focused awareness of the breath, Centering prayer (CP) comes from a
body, mind, and environment. Christian tradition. It aims to create a deep
After settling comfortably as described above and personal connection with the Divine
(for formal practice), allow the breath to flow Indwelling through silence and stillness.

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 Meditation for Health and Happiness
CP emphasizes an ever-new heartful and of your intention to abide in the presence of
open relationship with God, or the Beloved the Beloved and to accept the mental state
as described by St. Teresa of Avila. you may be in without judgment, resistance,
The method itself consists of making yourself or even bothering to notice or label any
available and open to the Beloved. CP uses experience.
a word that each individual chooses for The arising of uncomfortable experiences
her/himself called the Sacred Word (SW). and their release through CP (by returning to
The SW is simply a gesture of one’s sincere the SW) is a healing process by which stored
intention to be present with the Beloved in up emotional, mental, physical, and spiritual
silence while letting everything else go by. trauma is healed. Fr. Thomas Keating calls
To begin, pick a one or two syllable word that this process an unloading of emotional junk
has meaning to you, but which is not heavily from the unconscious. Being available in this
charged with emotion. A neutral word may way allows you to be open to the ever-
be peace, love, yes, now, be, nature, etc. A present, unconditional love of the Divine
religious example might include God, Abba, Indwelling. This healing action, born out of
Yahweh, Mother, Beloved, Christ, Shalom, intentional silence and stillness, is the heart
etc. Mentally say the SW, focusing all your and soul of CP.
attention on the mental chanting of it. Your In CP, a certain attentiveness arises, but it is
lips, mouth, and larynx (voicebox) should be general and vague, open and trusting, silent
still. The rate you mentally repeat your SW and peaceful. There are no desires except
will vary. Sometimes it will be very fast, and for the Beloved alone at this time. The only
other times you will have long silent pauses attention is to the general loving presence of
in-between each repeated SW. Let all other the Divine as it arises.
thoughts, sensations, and awareness fall At the end of the formal CP period, sit
away. When your mind wanders, simply re- comfortably for a minute or two. Stand up
introduce the SW mentally. slowly when ready. Non-judgmentally make
Silently speak or will the SW, and mentally note of the experience.
introduce it with gentleness as a way to
return to deep personal communion with the What other suggestions can help my
Beloved after you temporarily are involved meditation practice?
with some other thought or sensation. The
Create a quiet, private space for daily
SW is an effortless loving gesture you make
meditation.
in waiting upon the Beloved, an opening and
surrendering of your whole being just as it is, Meditate on an empty stomach. A full belly
without any comment or judgment. speeds up the digestive system drawing
blood flow, energy, and focus away from the
You will not use CP and the SW to push
mind. This can make you feel sleepy.
thoughts out of the mind. CP teaches a
person not to resist any thought, not to hold Do not meditate too long in the beginning.
on to a thought, not to comment mentally It’s best if a beginner meditates more often
and not to react emotionally to any thought. for short periods of time. Emphasize quality
You return ever-so-gently to the SW when over quantity.
you notice yourself thinking about something. Stay with it and practice meditation on a
Here, the emphasis is to avoid thinking about regular basis. Progress comes through
whatever arises. Let thoughts come, let them constant daily practice. In time try to
go. Return again and again to the SW as meditate for 20 minutes in the morning just
needed. This is simply to maintain the purity after rising and again before going to bed.
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 Meditation for Health and Happiness
Try to approach every daily task and activity Some may come to focus less on their own
with the same degree of attention and desires and needs, and instead feel more
presence as in meditation. love and compassion for others.
Meditate with others regularly. Being in a There may be a deepening of spiritual life
group is enjoyable and may help you and religious experience.
continue to practice. You may also notice Through time and steady practice, you can
greater energy when meditating with others. release negative habits that involve grasping,
Choose a form of meditation that fits with desire, dislike, anger, and fear.
your intuition, needs, beliefs, and faith. Over time you can develop more peaceful
Find and meet with a meditation teacher on a experiences of oneness and connection for
regular basis. longer periods of time.

What can I expect?

The information in this handout is for
Keep in mind that having a goal to reach general education. Please work with your
contradicts the intention and purpose of health care practitioner to use this
meditation, which is a continuous process of information in the best way possible to
release and opening. promote your health and happiness.
The cultivation of inner resources and
development is a daily life-long process. It is This handout was created by Luke Fortney,
best supported with an attitude of honesty, MD, Integrative Medicine Fellow, Dept. of
patience, determination, and compassion. It Family Medicine, University of Wisconsin-
is not “fast food” or immediate reward. Madison, edited by Charlene Luchterhand.
In the beginning, it may be difficult to sit still Content was adapted from: Fortney, L, Bonus,
for even five minutes. Gradually your mind K. Recommending Meditation. In: Rakel, DP
will become more stable and clear. (Ed) Integrative Medicine, 2nd Edition.
Philadelphia, PA: WB Saunders; 2007.
Some may experience an increased sense of
freedom and the ability to make choices that
Date created: March 1, 2007
are right for them, instead of feeling like
passive victims. Revised: July 2013

NOTES

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Meditation for Health and Happiness

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Meditation for Health and Happiness

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 Meditation for Health and Happiness
Meditation Systems Table (table is representative and not exhaustive)
Ridhwan
Centering Self-Realization
Kabbalah/ Mindfulness School Transcendental Tibetan Zen Buddhism/
Prayer/ Fellowship
Qabalah Meditation Diamond Meditation Buddhism Ch’an
Contemplation (SRF)
Approach
Traditional Catholic/ Christian Jewish Mystical Vipassana/ Insight; Sufi Islam, mystical Hindu Kriya Yoga Vedic Hindu Various Tibetan Numerous Chinese
(inclusive) (inclusive) MBSR Medical Psychology (inclusive) (inclusive) Lineages & Japanese
background (inclusive) (inclusive) (inclusive) Lineages
(inclusive)
Teachers Thomas Keating; Yehuda Ashlag; Jon Kabat-Zinn; A. H. Almaas Paramahansa Maharishi Mahesh 14th Dalai Lama; Bodhidharma;
Thomas Merton; David Cooper; Bhante (Hameed Ali) Yogananda; Yogi Panchen Lama; Eisai;
Cynthia Bourgeault; Michael Laitman Gunaratana; Sri Daya Mata (Various) Chogyam Trungpa; Dogan;
M. Basil Sharon Salzberg; 17th Karmapa Huang Po;
Pennington; Jack Kornfield; Charlotte Joko
Wm. Meninger Thich Nhat Hanh Beck;
Claude A. Thomas
Technique Sacred Word; Kabbalah Breath/ Body Inquiry Kriya Yoga; Personalized Mantra; Zazen
Prayer; awareness Hong-Sau; Mantra Visualization;
Lectio Divina Aum; Chanting
Body/ Activity Contemplative Self-directed Mindful walking; Breathing exercises Energization Self-directed Rlung-sgom Martial arts-
walking Hatha Yoga; exercises walking; Mudras Kungfu;Zen arts
focus Body Scan (ceramics, archery,
calligraphy)
Readings/ *New Seeds of *A Beginner’s *Mindfulness in *Essence; *Autobiography of a *Science of Being *The World of *Zen Mind
Contemplation Guide to Plain English (by *The Diamond Yogi; & Art of Living- Tibetan Beginner’s Mind
Books (by Merton); Kabbalah (CD); Gunaratana) Heart Series I-IV; *SRF Lessons Transcendental Buddhism; (by Suzuki);
*Open Mind Open *A Heart of *Full Catastrophe *Inner Journey (by Yogananda) Meditation *Path to Bliss *The Three Pillars
Heart (by Stillness Living (by JKZ); Home (by Maharishi) (by Gyatso) of Zen (by
Keating) (by Cooper) *A Path with Heart (by Almaas) *Start Where You Kapleau)
(by Kornfield) Are (by Chodron) *Everyday Zen (by
Beck)
Coursework Retreats; Tree of Life; Mindfulness-based Diamond approach Mailed lessons; 7-step course work; Teacher-student; Teacher-student
Contemplative Ten Sefirot; stress reduction / lessons; Retreats; Interviews; Lineage directed
outreach Devekut; cognitive therapy Retreats Guru relationship; Personal mantra;
Teacher directed (MBSR, MBCT) Interviews w/ Retreats
monks
Main Sites/ Gethsemani KY; Multiple Insight Meditation Berkeley CA; Los Angeles CA; Fairfield, IA; Lhasa, Tibet; Shaolin Temple
Snowmass CO; Society MA; Boulder CO; Multiple Multiple; Dharamsala, India; China
Headquarters Multiple/ Regional UMass for MBSR; Multiple (See also Yogoda (Transcendental Multiple (birthplace);
Spirit Rock CA; Satsanga Society Meditation Multiple Centers
Plum Village of India, sister Independent UK)
France; organization to
Multiple SRF)

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 Meditation for Health and Happiness
Ridhwan
Centering Self-Realization
Kabbalah/ Mindfulness School Transcendental Tibetan Zen Buddhism/
Prayer/ Fellowship
Qabalah Meditation Diamond Meditation Buddhism Ch’an
Contemplation (SRF)
Approach
Websites/
www.centering www.kabbalah.info; www.dharma.org; www.ahalmaas. http://www.yoganan www.tm.org; www.deerpark www.dharmanet.or
Contact info
prayer.com www.kabbalah. http://w3.umassme com; da-srf.org/ www.maharishipea center.org; g
com; d.edu/MBSR/pub www.ridhwan.org cepalace.org; www.dawnmountai www.tricycle.com
(Also see Christian 1-800-kabbalah lic/searchmembe 1-888-learnTM; n.org
Meditation, r.aspx ; (www.tm- www.drikungtmc.or
www.wccm.org) www.eomega.org; meditation.co.uk, g
www.spiritrock.org; independent,
www.plumvillage. less $)
org

Comments Contemplation Ancient oral Popularized in Founded in 1970’s; Founded in 1920; Popularized in Model of non- Chinese/Japanese
dates back to St. tradition of wisdom 1980’s from 8 week called the “Work”, popularized yoga- 1960’s, expanded violence loving tradition arrived in
Anthony and the and mystery; tells course in medical/ draws from meditation in U.S.; meditation in U.S. compassion of U.S. after WWII;
Desert Fathers, of Light of Creation; research setting; psychology & teaches direct path Large corpus of sentient beings; most Zen
revived after Jewish renewal many vipassana/ integrates spiritual to Self-realization health research at ongoing dialogue meditation
Vatican II. In the movement insight sanghas or approach to Self- through ancient Maharishi Vedic with neuroscience research in
tradition of groups liberation Kriya Yoga University researchers Japanese
Christian saints
and mystics.

Other popular meditation styles, teachers, and spiritual practices:

Ram Dass, formerly a Harvard psychologist and researcher, learned Hindu meditation and chanting from his guru Maharaji. Books: Be Here Now and Still Here. Website: www.ramdasstapes.org
Eckhart Tolle, formerly an Oxford research scholar, experienced a spiritual transformation and teaches contemporary spirituality. Book: The Power of Now. Website: www.eckharttolle.com
Tom Brown Jr. was mentored by “Grandfather,” an Apache Medicine Man and Scout. Book: The Vision. School: Nature and Wilderness Survival Schools. Website: www.trackerschool.com
Ken Wilber, unified field theory of consciousness. Book: A Brief History of Everything. School: Integral Institute. Websites: www.kenwilber.com, www.integralinstitute.org,
http://wilber.shambhala.com
John Main, a Catholic monk, founder of Christian Meditation in-breath mental mantra “MA-RA” and out-breath “NA-THA” Sanskrit for “Come Lord Jesus.” Book: Word into Silence. Website
www.wccm.org

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