"Benefit
s and costs of lifestyle change to
reduce risk of chronic disease". Preventive Medicine 17 (2): 224 234. doi:10.1016/
0091-7435(88)90065-5.
PMID 3047727.
Saxe G., Hebert J., Carmody J., Kabat-Zinn J., Rosenzweig P., Jarzobski D., Reed
G., Blute R. (2001). "Can Diet,
in conjunction with Stress Reduction, Affect the Rate of Increase in Prostate-sp
ecific Antigen after Biochemical
Recurrence of Prostate Cancer?". J. Of Urology 166 (6): 2202 2207. doi:10.1016/S00
22-5347(05)65535-8.
Siegel, Daniel J. (2007). The Mindful Brain: Reflection and Attunement in the Cu
ltivation of Well-Being. Norton.
ISBN 978-0-393-70470-9.
Williams J.M.G., Duggan D.S., Crane C., Fennell M.J.V. (2006). "Mindfulness-Base
d cognitive therapy for
prevention of recurrence of suicidal behavior". J Clin Psychol 62 (2): 201 210. do
i:10.1002/jclp.20223.
PMID 16342287.
Williams, Mark, John Teasdale, Zindel Segal, and Jon Kabat-Zinn (2007). The Mind
ful Way through Depression:
Freeing Yourself from Chronic Unhappiness. Guilford Press. ISBN 978-1-59385-1286.
External links
The Mindfulness Forum (http:/ / mindfulnessweb. net/ )
Oxford University Mindfulness Research Centre (http:/ / www. oxfordmindfulness.
org/ )
Using Mindfulness in a frantic world (http:/ / franticworld. com/ )
Free to download Mindfulness exercises (http:/ / www. freemindfulness. org/ )
Jon Kabat-Zinn on Mindfulness (http:/ / www. youtube. com/ watch?v=3nwwKbM_vJc)
Mindfulness Videos from Kabat-Zinn and colleagues (http:/ / www. learnmindfulnes
s. co. uk/ videos)
Video- Mindfulness Meditation Taught To Google (http:/ / www. mymeditationgarden
. com/
meditation-techniques/ mindfulness-meditation/ google-learns-mindfulness-meditat
ion-watch-the-video/ )
Meditation 44
Meditation
A statue of the Buddha meditating, Borim Temple, Korea
Meditation is any form of a family of practices in
which practitioners train their minds or
self-induce a mode of consciousness to realize
some benefit.[1] [2] [3]
Meditation is generally an inwardly oriented,
personal practice, which individuals can do by
themselves. Prayer beads or other ritual objects
may be used during meditation. Meditation may
involve invoking or cultivating a feeling or
internal state, such as compassion, or attending to
a specific focal point. The term can refer to the
state itself, as well as to practices or techniques
employed to cultivate the state.[4]
There are dozens of specific styles of meditation
practice;[3] the word meditation may carry
different meanings in different contexts.
Meditation has been practiced since antiquity as a
component of numerous religious traditions.
A 2007 study by the U.S. government found that
nearly 9.4% of U.S. adults (over 20 million) had
practiced meditation within the past 12 months,
the three steps of Yoga in Patanjali's Yoga Sutras, a step called dhyana in Sans
krit. Meditation may refer to a mental
or spiritual state that may be attained by such practices,[4] and may also refer
to the practice of that state.
This article mainly focuses on meditation in the broad sense of a type of discip
line, found in various forms in many
cultures, by which the practitioner attempts to get beyond the reflexive, "think
ing" mind[58] (sometimes called
"discursive thinking"[59] or "logic"[60] ) into a deeper, more devout, or more r
elaxed state. The terms "meditative
practice" and "meditation" are mostly used here in this broad sense. However, us
age may vary somewhat by context
- readers should be aware that in quotations, or in discussions of particular tr
aditions, more specialized meanings of
"meditation" may sometimes be used (with meanings made clear by context whenever
possible).
Western typologies
Ornstein noted that "most techniques of meditation do not exist as solitary prac
tices but are only artificially separable
from an entire system of practice and belief".[61] :143 This means that, for ins
tance, while monks engage in
meditation as a part of their everyday lives, they also engage the codified rule
s and live together in monasteries in
specific cultural settings, that go along with their meditative practices. These
meditative practices sometimes have
similarities (often noticed by Westerners), for instance concentration on the br
eath is practiced in both Zen, Tibetan
and Theravadan contexts, and these similarities or 'typologies' are noted here.
Bodhidharma practicing zazen.
Progress on the "intractable" problem of defining meditation was attempted by a
recent study of views common to 7 experts trained in diverse but empirically
highly studied (clinical or Eastern-derived) forms of meditation.[62] The study
identified "three main criteria... as essential to any meditation practice: the
use of
a defined technique, logic relaxation, and a self-induced state/mode. Other
criteria deemed important [but not essential] involve a state of psychophysical
relaxation, the use of a self-focus skill or anchor, the presence of a state of
suspension of logical thought processes, a religious/spiritual/philosophical
context, or a state of mental silence".[52] :135 However, the study cautioned th
at
"It is plausible that meditation is best thought of as a natural category of
techniques best captured by 'family resemblances'... or by the related prototype
model of concepts".[52] :135[63]
In modern psychological research, meditation has been defined and characterized
in a variety of ways; many of these emphasize the role of attention.[8] [16] [48
] [49]
In the West, meditation is sometimes thought of in two broad categories: concent
rative meditation and mindfulness
meditation.[64] These two categories are discussed in the following two paragrap
hs, with concentrative meditation
being used interchangeably with focused attention and mindfulness meditation bei
ng used interchangeably with open
monitoring,
direction of mental attention... A practitioner can focus intensively on one par
ticular object (so-called
concentrative meditation), on all mental events that enter the field of awarenes
s (so-called mindfulness
meditation), or both specific focal points and the field of awareness.[52] :130[
65]
"One style, Focused Attention (FA) meditation, entails the voluntary focusing of
attention on a chosen
object. The other style, Open Monitoring (OM) meditation, involves non-reactive
monitoring of the
content of experience from moment to moment."[66]
Other typologies have also been proposed,[67] [68] [additional citations useful]
and some techniques shift among major
categories.[69]
Meditation 48
Evidence from neuroimaging studies suggests that the categories of meditation, d
efined by how they direct attention,
appear to generate different brainwave patterns.[67] [68] [additional citations
useful] Evidence also suggests that using
different focus objects during meditation may generate different brainwave patte
rns.[70]
Religious and spiritual meditation
Bah' Faith
In the teachings of the Bah' Faith meditation, along with prayer, is one of the pr
imary tools for spiritual
development,[71] and it mainly refers to one's reflection on the words of God.[7
2] While prayer and meditation are
linked where meditation happens generally in a prayerful attitude, prayer is see
n specifically as turning toward
God,[73] and meditation is seen as a communion with one's self where one focuses
on the divine.[72]
The Bah' teachings note that the purpose of meditation is to strengthen one's unde
rstanding of the words of God,
and to make one's soul more susceptible to their potentially transformative powe
r,[72] and that both prayer and
meditation are needed to bring about and to maintain a spiritual communion with
God.[74]
Bah'u'llh, the founder of the religion, never specified any particular form of med
itation, and thus each person is
free to choose their own form.[71] However, he specifically did state that Bah's s
hould read a passage of the Bah'
writings twice a day, once in the morning, and once in the evening, and meditate
on it. He also encouraged people to
reflect on one's actions and worth at the end of each day.[72] The Nineteen Day
Fast, a nineteen-day period of the
year, during which Bah's adhere to a sunrise-to-sunset fast, is also seen as medit
ative, where Bah's must meditate
and pray to reinvigorate their spiritual forces.[75]
Buddhism
Dynamic tranquility: the Buddha in
contemplation.
Buddhist meditation refers to the meditative practices associated with
the religion and philosophy of Buddhism. Core meditation techniques
have been preserved in ancient Buddhist texts and have proliferated
and diversified through teacher-student transmissions. Buddhists
pursue meditation as part of the path toward Enlightenment and
Nirvana.[76] The closest words for meditation in the classical languages
of Buddhism are bhavana[77] and jhana/dhyana.[78]
Buddhist meditation techniques have become increasingly popular in
the wider world, with many non-Buddhists taking them up for a variety
of reasons. There is considerable homogeneity across meditative
such as breath meditation and various recollections
practices
(anussati) that are used across Buddhist schools, as well as significant diversi
ty. In the Theravada tradition alone,
there are over fifty methods for developing mindfulness and forty for developing
concentration, while in the Tibetan
tradition there are thousands of visualization meditations.[79] Most classical a
controversy among scholars. One broad group of ulema, followers of the great AlGhazzali, for example, have in
general been open to such techniques and forms of devotion, while another such g
roup, those who concur with the
Ibn Taymiya, reject and generally condemn such procedures as species of bid'ah (
Arabic: ???? ) or mere innovation.
Numerous Sufi traditions place emphasis upon a meditative procedure similar in i
ts cognitive aspect to one of the
two principal approaches to be found in the Buddhist traditions: that of the con
centration technique, involving
high-intensity and sharply focused introspection. In the Oveyssi-Shahmaghsoudi S
ufi order, for example, this is
particularly evident, where muraqaba takes the form of tamarkoz, the latter bein
g a Persian term that means
concentration.
Meditation 51
Jainism
Mahavira in meditative posture
In Jainism, meditation has been a core spiritual practice, one that Jains believ
e
people have undertaken since the teaching of the Tirthankara, Rishabha.[104] All
the twenty four Tirthankaras practiced deep meditation and attained
enlightenment.[105] They are all shown in meditative postures in the images or
idols. Mahavira practiced deep meditation for twelve years and attained
enlightenment.[106] The Acaranga Sutra dating to 500 BC, addresses the
meditation system of Jainism in detail.[107] Acharya Bhadrabahu of the 4th
century BC practiced deep Mahaprana meditation for 12 years.[108] Kundakunda
of 1st century BCE, opened new dimensions of meditation in Jain tradition
through his books Samayasara, Pravachansar and others.[109]
Jain meditation and spiritual practices system were referred to as salvation-pat
h.
It has three important parts called the Ratnatraya "Three Jewels": right percept
ion
and faith, right knowledge and right conduct.[110] Meditation in Jainism aims at
realizing the self, attaining salvation,
take the soul to complete freedom.[111] It aims to reach and to remain in the pu
re state of soul which is believed to be
pure consciousness, beyond any attachment or aversion. The practitioner strives
to be just a knower-seer
(Gyata-Drashta). Jain meditation can be broadly categorized to Dharmya Dhyana an
d Shukla Dhyana.
There exists a number of meditation techniques such as pindastha-dhyana, padasth
a-dhyana, rupastha-dhyana,
rupatita-dhyana, savirya-dhyana, etc. In padastha dhyana one focuses on Mantra.[
112] A Mantra could be either a
combination of core letters or words on deity or themes. There is a rich traditi
on of Mantra in Jainism. All Jain
followers irrespective of their sect, whether Digambara or Svetambara, practice
mantra. Mantra chanting is an
important part of daily lives of Jain monks and followers. Mantra chanting can b
e done either loudly or silently in
mind. Yogasana and Pranayama has been an important practice undertaken since age
breathing
s. Pranayama
exercises
are performed to strengthen the ten Pranas or vital energy.[113] Yogas
ana and Pranayama balances the
functioning of neuro-endocrine system of body and helps in achieving good physic
al, mental and emotional
health.[114]
Contemplation is a very old and important meditation technique. The practitioner
meditates deeply on subtle facts. In
agnya vichaya, one contemplates on seven facts - life and non-life, the inflow,
bondage, stoppage and removal of
karmas, and the final accomplishment of liberation. In apaya vichaya, one contem
plates on the incorrect insights one
indulges into and that eventually develops right insight. In vipaka vichaya, one
reflects on the eight causes or basic
types of karma. In sansathan vichaya, one thinks about the vastness of the unive
rse and the loneliness of the
soul.[112]
Acharya Mahapragya formulated Preksha meditation in the 1970s and presented a we
ll-organised system of
meditation. Asana and Pranayama, meditation, contemplation, mantra and therapy a
re its integral parts.[115]
Numerous Preksha meditation centers came into existence around the world and num
erous meditations camps are
being organized to impart training in it.
Meditation 52
Judaism
There is evidence that Judaism has had meditative practices that go back thousan
ds of years.[116] [117] For instance,
in the Torah, the patriarch Isaac is described as going " ???? " (lasuach) in th
e field a term understood by all
commentators as some type of meditative practice (Genesis 24:63), probably praye
r.[118]
Similarly, there are indications throughout the Tanach (the Hebrew Bible) that m
editation was used by the
prophets.[119] In the Old Testament, there are two Hebrew words for meditation:
hag (Hebrew: ??? ), which means
to sigh or murmur, but also to meditate, and s? (Hebrew: ???? ), which means to mu
se, or rehearse in one's mind.
The Jewish mystical tradition, Kabbalah, is inherently a meditative field of stu
dy.[120] [121] Traditionally Kabbalah is
only taught to orthodox Jews over the age of forty. The Talmud refers to the adv
antage of the scholar over the
prophet, as his understanding takes on intellectual, conceptual form, that deepe
ns mental grasp, and can be
communicated to others. The advantage of the prophet over the scholar is in the
transcendence of their intuitive
vision. The ideal illumination is achieved when the insights of mystical revelat
ion are brought into conceptual
structures. For example, Isaac Luria revealed new doctrines of Kabbalah in the 1
6th Century, that revolutionised and
reordered its teachings into a new system.[122] However, he did not write down h
is teachings, which were recounted
and interpreted instead by his close circle of disciples. After a mystical encou
nter, called in Kabbalistic tradition an
"elevation of the soul" into the spiritual realms, Isaac Luria said that it woul
d take 70 years to explain all that he had
experienced. As Kabbalah evolved its teachings took on successively greater conc
eptual form and philosophical
system. Nonetheless, as is implied by the name of Kabbalah, which means "to rece
ive", its exponents see that for the
student to understand its teachings requires a spiritual intuitive reception tha
t illuminates and personalises the
intellectual structures.
Corresponding to the learning of Kabbalah are its traditional meditative practic
es, as for the Kabbalist, the ultimate
purpose of its study is to understand and cleave to the Divine.[123] Classic met
hods include the mental visualisation
of the supernal realms the soul navigates through to achieve certain ends. One o