Chapter 10 - Meditation Flashcards
what is meditation?
a mind to muscle relaxation technique that uses an object of focus to clear the mind, thereby resulting in beneficial physiological and psychological changes
the Maharishi Mahesh Yogi developed a large, worldwide and highly effective organization to teach what?
transcendental meditation (TM)
what are other examples of meditative systems?
chakra yoga rinzai zen mudra yoga sufism zen meditation soto zen
soto zen meditation
common external objects (such as flowers) are focused upon
tibetan buddhists use a ___ which a geometric figure with other geometric forms on it that has a spiritual or philosophical importance, to meditate upon
mandala
nadam
imagined sounds used as the object of focus during meditation
mantra
a word used as the object of focus during meditation
rinzai zen meditation uses ____
koans which are unanswerable, illogical riddles used as the object of focus during meditation
pranayama “life force”
a hindu practice that involves breathing as the object of focus during meditation
anapansati
a zen practice that involves counting breaths as the object of focus during meditation
jewish meditation
focus on prayer receiving the light of the divine with each breath or chanting
two approaches to meditation
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
opening up of attention requires what?
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
as with a blotter (the inner self) and ink (the external and internal stimuli), everything is just absorbed
true or false?
true
the object of focus is called what?
figure
objects in the background of your field of vision are called what?
the ground
physiological effects
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
relaxation response (trophotropic response)
the physiological state achieved when one is relaxed
psychological effects
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
how to meditate
find a quiet place
use chair
muscles relax
close eyes
give your body a chance to become readjusted to normal routines. open eyes gradually
recommendations on meditation
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
heart rhythm meditation
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
consciousness meditation
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
secular meditation, or relaxation response
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
