Chapter 10 - Meditation

Question 1

what is meditation?

Answer 1

a mind to muscle relaxation technique that uses an object of focus to clear the mind, thereby resulting in beneficial physiological and psychological changes

Question 2

the Maharishi Mahesh Yogi developed a large, worldwide and highly effective organization to teach what?

Answer 2

transcendental meditation (TM)

Question 3

what are other examples of meditative systems?

Answer 3

chakra yoga
rinzai zen
mudra yoga
sufism
zen meditation
soto zen

Question 4

soto zen meditation

Answer 4

common external objects (such as flowers) are focused upon

Question 5

tibetan buddhists use a ___ which a geometric figure with other geometric forms on it that has a spiritual or philosophical importance, to meditate upon

Answer 5

mandala

Question 6

nadam

Answer 6

imagined sounds used as the object of focus during meditation

Question 7

mantra

Answer 7

a word used as the object of focus during meditation

Question 8

rinzai zen meditation uses ____

Answer 8

koans which are unanswerable, illogical riddles used as the object of focus during meditation

Question 9

pranayama “life force”

Answer 9

a hindu practice that involves breathing as the object of focus during meditation

Question 10

anapansati

Answer 10

a zen practice that involves counting breaths as the object of focus during meditation

Question 11

jewish meditation

Answer 11

focus on prayer receiving the light of the divine with each breath or chanting

Question 12

two approaches to meditation

Answer 12

opening up of attention (allowing all in the environment to enter your consciousness - blend figure and ground so they are the same

focusing of attention on one specific object - focus on figure while excluding ground

Question 13

opening up of attention requires what?

Answer 13

a non judgmental attitude - you allow all external and internal stimuli to enter your awareness without trying to use these stimuli in any particular manner

Question 14

as with a blotter (the inner self) and ink (the external and internal stimuli), everything is just absorbed

true or false?

Answer 14

true

Question 15

the object of focus is called what?

Answer 15

figure

Question 16

objects in the background of your field of vision are called what?

Answer 16

the ground

Question 17

physiological effects

Answer 17

browse found zen masters to control and slow their heart rates

they can slow respiration (even Lower than when you watch tv)

decrease their ability to conduct and electrical current

emit predominantly alpha brain waves

adjust bodies into hypometabolic state

altered two parts of brain responsible for pain

decrease in muscle tension

galvanic skin response - the ability of skin to conduct an electrical current

switch off irrelevant brain networks

change brain waves

positive effects on blood pressure

prevention of hypertension

lowering baseline cortisol

affect aging process

reduce cognitive stress

• Robert Keith wallace

Question 18

relaxation response (trophotropic response)

Answer 18

the physiological state achieved when one is relaxed

Question 19

psychological effects

Answer 19

less anxious

internal locus of control

greater self actualization

more positive feelings after stressor

improved sleep behavior

decreased cigarette smoking

headache relief

general state of positive mental health

even helps eating disorders

sense of control

calm and relaxation response

increase attention and treat drug addiction

improve care of people with depression

and prevention of suicide

Question 20

how to meditate

Answer 20

find a quiet place

use chair

muscles relax

close eyes

give your body a chance to become readjusted to normal routines. open eyes gradually

Question 21

recommendations on meditation

Answer 21

when first waking up or before dinner is a good time to meditate

do not meditate after meal

meditate before breakfast or before dinner

do not take caffeine before meditating and avoid smoking

stretch

check watch for time

don’t set an alarm

focus on breathing

Question 22

heart rhythm meditation

Answer 22

designed to pull the richness of the universe into the person, and anchor it in the heart

accomplished by experiencing all emotions, simultaneously which requires and causes expanded emotional capacity.

chanting allows attention to focus on heart, with rationale that turning on the heart is easier than turning off the mind

Question 23

consciousness meditation

Answer 23

seeks to shut down the distinction between the self and other so that the boundary between self and other dissolves

rationale is that this boundary is an illusion

analogy drawn to the stars and the sky. both are always present, although one is seen during night and one day. so it is with self and others. at the point where the personal identity dissolves, the sense of oneness with all occurs

Question 24

secular meditation, or relaxation response

Answer 24

developed by Herbert benson

neither religion nor philosophy need to be part of mediation

instructs meditators to say the word “one” In mind with each rhythmic breath out

quiet environment
object of focus
passive attitude
comfortable position