| Once considered an exotic and exclusively spiritual | | | | you can't commit to a full fledged meditation |
| practice, expert doctors and scientists now credit | | | | practice.Taking a Class with OthersYour local gym or |
| meditation with alleviating a host of physical and | | | | YMCA probably sponsors yoga classes which can |
| mental ailments such as anxiety, depression, high | | | | function as a kind of meditation-in-motion practice, |
| blood pressure, and chronic fatigue.But what comes | | | | even if you don't have a full-fledged yoga school in |
| to mind when you think of meditation? Is it monks | | | | your area. Typing "online meditation class" into a |
| wearing enlightenment on their sleeves, drinking super | | | | search engine also yields virtual classes encompassing |
| caffeinated green tea, levitating at will, and | | | | many different time zones and meditation |
| disappearing into tree-lined monasteries for days, | | | | philosophies compatible with almost anyone's belief |
| weeks, or years at a time? Is it gym yoga classes | | | | system or schedule.Using Guided Meditation CDsUsing |
| complete with $22.95/pair purple pastel blocks and | | | | guided tapes and CDs can be a great starter |
| trendy attractive people in the front row? The | | | | program for anyone unsure about beginning a |
| gazillion ads for guided meditation CDs that pop-up | | | | meditation practice on their own.Meditation for |
| whenever you put "meditation" into a search | | | | Optimum Health: How to Use Mindfulness and |
| engine?Clearly, the word meditation conjures up | | | | Breathing to Heal Your Body and Refresh Your Mind, |
| some interesting images, but arguably the general | | | | by Drs. Jon Kabat-Zinn and Andrew Weil, is an |
| idea behind mindfulness meditation is inherent in all | | | | excellent meditation starter program for anyone |
| forms of meditation. 99.9% of the time, our mental | | | | (especially those interested in scientific validation that |
| processes are dominated by a never-ending stream | | | | meditation works).Radical Self-Acceptance, by |
| of angry, anxious, and reactive thoughts that rob us | | | | renowned meditation teacher, Buddhist lay priestess, |
| of our inherent ability to feel at peace and focused in | | | | and psychologist, Dr. Tara Brach, combines |
| any given moment.By contrast, during a meditation | | | | psychological awareness with Buddhist teachings |
| practice, you encourage yourself to feel aligned with | | | | about compassion in exploring how mindfulness |
| whatever is happening in the present moment, | | | | meditation can alleviate the shame or "the trance of |
| instead of getting caught up in habitual perceptions of | | | | unworthiness," so common and destructive in modern |
| what has happened in the past or may happen in the | | | | life.Belleruth Naparstek's guided imagery series |
| future. By meditating, you gently turn off the | | | | frequently gets rave reviews from individuals using |
| never-ending and very popular "what if THIS | | | | guided meditation/visualization in working with specific |
| happens" channel in your mind and just exist in the | | | | issues such as post traumatic stress disorder, weight |
| here and now. As Dr. Jon Kabat-Zinn, renowned | | | | loss, or insomnia.Cultivating a Smidgen of Meditative |
| meditation teacher, psychologist, and facilitator of the | | | | Awareness: Spot MeditationsMeditations designed to |
| Stress Reduction and Relaxation program at the | | | | be done in 5 minutes or less may not bring instant |
| University of Massachusetts Medical Center says in | | | | enlightenment, but they can still provide a taste of |
| Full Catastrophe Living:Simply put, mindfulness is | | | | feeling calm and focused in the present moment. Flip |
| moment-to-moment awareness. It is cultivated by | | | | the Switch: 40 Anytime, Anywhere Meditations in 5 |
| purposefully paying attention to things we ordinarily | | | | minutes or Less by Eric Harrison, is an excellent |
| never give a moment's thought to. It is a systematic | | | | resource for anyone who can take a few deep |
| approach to developing new kinds of control and | | | | mindful breaths while waiting for a red light to change |
| wisdom in our lives, based on our inner capacities for | | | | or a meeting to start. Meditation from Thought to |
| relaxation, paying attention, awareness, and | | | | Action by Alexander and Annellen Simpkins, also |
| insight.Kabat-Zinn, Jon. Full Catastrophe Living. Dell | | | | contains many short exercises designed to focus the |
| Publishing, New York, 1990, 2.So if we accept the | | | | mind in a few minutes.ConclusionMost people who |
| premise that feeling centered in the present moment | | | | have tried meditation usually agree that simply having |
| can be beneficial to our physical and mental well | | | | the intention to meditate has a profound effect on |
| being, how do we learn how to meditate?While there | | | | anyone's mental/physical health and personal |
| are many ways of introducing yourself to meditation, | | | | development. So what not order a book or CD about |
| three simple methods come to mind:1) Taking a | | | | meditation right now, and make an investment in |
| meditation or yoga class with a teacher and other | | | | your well being?Copyright 2006 Janna ChanLooking |
| students.2) Using guided meditation tapes or CDs to | | | | for a Zen-like focus to improve your life, golf game, |
| create your own practice.3) Cultivating focused | | | | etc? |
| awareness through short "spot" meditations, even if | | | | |