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Meditation as an Alternative Therapy!Meditation is a practice of concentrated focus upon a sound, object, breath, or movement in order to increase awareness of the present moment. It can reduce stress, promote relaxation, enhance personal and spiritual growth. Many techniques have been practiced through the ages. Originally, they were used to develop spiritual understanding, awareness, and direct experience of reality. The many different religious traditions in the world have given way to a variety of practices, for example, the Buddhist practice of sitting when meditating. Although, an important practice in many spiritual traditions, it can be practiced by anyone regardless of their background to relieve stress and pain. Benefits are well noted in people with or without acute medical illness or stress. People who meditate regularly have been shown to feel less anxiety and depression. They also report that they experience more enjoyment and appreciation of life and their relationships with others are improved. Meditation produces a state of deep relaxation and a sense of balance. Out of this experience, one may gain greater insight and understanding about their thoughts, feelings, and actions. This insight in turn offers the possibility to feel more confident and in control of life. It facilitates a greater sense of calmness, empathy, and acceptance of self and others. As Western medical practitioners begin to understand the mind's role in health and disease, there has been more interest in the use of meditation in medicine. Meditative practices are increasingly offered in medical clinics and hospitals as a tool for improving health and quality of life. It can be used with other forms of medical treatment and is an important complementary therapy for both the treatment and prevention of many stress-related conditions. Regular practice can reduce the number of symptoms experienced by patients with a wide range of illnesses and disorders. Based upon clinical evidence, meditation is considered to be one of the better therapies for panic disorder, anxiety disorder, substance dependence abuse, and ulcers. It is particularly effective as a treatment for chronic pain. Studies have shown reduction in symptoms of pain and pain-related drug use. The majority of patients reported moderate to great improvement in pain. It is also considered a valuable therapy for moderate high blood pressure, prevention of heart attack and stroke, arthritis (including fibromyalgia), cancer, insomnia, and migraines. Reports have noted improved function or reduction of symptoms in patients with some neurological disorders as well. These include people with Parkinson's disease, people who experience fatigue with multiple sclerosis, and people with epilepsy who are resistant to standard treatment. The scientific study of the physiological effects began in the early 1960s. These studies prove that meditation affects metabolism, the endocrine system, and the nervous system. In one study, three advanced Tibetan Buddhist practitioners demonstrated the ability to increase "inner heat" as much as 61%. During a different practice they were able to dramatically slow down the rate at which their bodies consumed oxygen. Preliminary research shows that mindfulness meditation is associated with increased levels of melatonin. These findings suggest a potential role in the treatment and prevention of breast and prostate cancer. Overall, a 1995 report to the National Institutes of Health on alternative medicine concluded that, "More than 30 years of research, as well as the experience of a large and growing number of individuals and health care providers, suggests that meditation and similar forms of relaxation can lead to better health, higher quality of life, and lowered health care costs.” The purposes for which people meditate vary almost as widely as practices. It may serve simply as a means of relaxation from a busy daily routine, a technique for creating mental discipline, or as a means of gaining insight into reality. Many report improved concentration, awareness, and self-discipline. Generally speaking, there are two main types, concentration and mindfulness. Concentration meditation involves focusing attention on a single object. Objects can include breath, an inner or external image, a movement pattern, or a sound, word, or phrase that is repeated silently (mantra). The purpose of concentrative practice is to learn to focus attention and develop concentration. When thoughts or emotions arise, you gently direct the mind back to the original object of concentration. Mindfulness meditation involves becoming aware of the entire field of attention. The goal is to be aware of all thoughts, feelings, perceptions or sensations as they arise in the moment. Mindfulness practices are enhanced by the ability to focus and quiet the mind. Many practice a blend of these two forms. Movement meditation can be spontaneous and freeform or involve highly structured, choreographed, repetitive patterns. Movement therapy is particularly helpful for those people who find it difficult to remain still. Frequency and duration vary so greatly that it is difficult to give any general guidelines. On one extreme there are monks and nuns whose whole lives are ordered around meditation. It is not out of the question to do one-minute meditations, although 20 to 30 minutes is a typical duration. With experience, people often find their sessions growing in length of their own accord. Many traditions stress the importance of continual practice in order to strengthen concentration for prolonged sessions, as well as increased focus during your daily life.
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