HW410 Chapter 19: "Meditation and Mindfulness"

Question 1

What is defined as an inundation of information and distractions that overwhelm the mind?

Answer 1

Sensory overload

Question 2

What is defined as a practice of increased concentration that leads to increased awareness; a solitary practice of reflection on internal rather than external stimuli?

Answer 2

Meditation

Question 3

How much of our sensory information do we take from sight alone?

Answer 3

Two-thirds

Question 4

What is defined as a term used to describe an abundance of simultaneous thoughts cluttering the mind, and there is a strong association between a cluttered mind and a stressful mind?

Answer 4

Polyphasia also known as multitasking.

Question 5

What is a simile that can be used in respect to meditation and the mind?

Answer 5

Meditation is like an eraser that cleans the mind’s blackboard. Meditation is a tool to unclutter the mind and bring about mental homeostasis

Question 6

What does a mind clear of thought allow you to do?

Answer 6

It is more receptive to new information, new perspectives, and new ways of dealing with unresolved problems.

Question 7

How long has it been thought that meditation has been around?

Answer 7

6 B.C. and probably earlier

Question 8

What is one reason why meditation became popular in the United States?

Answer 8

Meditation became popular in the United States during the 1960s by way of the Beatles, whose music and lifestyles included meditation, thus influencing many people.

Question 9

What has meditation been proven to accomplish when it comes to maladies?

Answer 9

Reverse coronary heart disease and provide mental and emotional relief of cancer.

Question 10

The two theories, Hundredth Monkey theory and Morphogenic theory, explain what type of phenomenon with groups of people?

Answer 10

Once a critical mass of conscious thought is reached, the direction of human evolution will shift to a higher (stress-free) level.

Question 11

What is defined as a form of meditation wherein concentration is focused on one object (e.g., mantra, tratak) to the exclusion of all other thoughts, to increase self-awareness and promote relaxation?

Answer 11

Restrictive meditation or otherwise known as exclusive meditation, concentration meditation

Question 12

What is defined as a form of meditation where all thoughts are invited into awareness without emotional evaluation, judgment, or analysis. Zen meditation is an example?

Answer 12

Inclusive meditation or less commonly known as opening-up meditation

Question 13

What is defined as an expression given to any type of meditation (inclusive or exclusive) whereby a person, once clearing the mind of interrupting thoughts and ego chit-chat, begins to expand his or her awareness to the intuition, or the deep-seated wisdom of the collective unconscious, thus giving insight into the person’s life.

Answer 13

Insightful meditation

Question 14

What is defined as typically a one-syllable word (e.g., om, peace, love) or a short phrase that acts like a broom to sweep the mind of nonessential (ego-based) thoughts?

Answer 14

Mantra

Question 15

What is defined as a visual type of mantra, such as a seashell, a colorfully designed mandala, or any object that is used by the eyes to focus attention and ignore distracting thoughts?

Answer 15

Tratak

Question 16

What is defined as a circular-shaped object used as a visual mantra for the purpose of clearing the mind of unnecessary (ego-based) thoughts?

Answer 16

Mandala

Question 17

What is defined as an auditory mantra for which a repetitive sound is used to help clear the mind of unnecessary (ego-based) thoughts?

Answer 17

Nadam

Question 18

What is defined as an auditory mantra for which a repetitive sound is used to help clear the mind of unnecessary (ego-based) thoughts?

Answer 18

Nadam

Question 19

What is the most recognized position of yoga?

Answer 19

Lotus position

Question 20

What is defined as the epitome of exclusive meditation in which all thoughts are eliminated save the mantra itself?

Answer 20

Transcendental Meditation.

In a Harvard laboratory, Wallace asked 36 subjects well trained in TM to practice this technique for three 20- to 30-minute sessions. Before, during, and after meditation sessions, oxygen consumption (VO2), blood lactate, electrical skin conduction (sweating), and alpha brain waves were measured. Results revealed that TM did, in fact, induce a profound state of physiologic homeostasis.

Question 21

What is defined as a term coined by Dr. Herbert Benson, who Americanized TM to make it more accessible to the Western world?

Answer 21

Relaxation response

Question 22

What are two types of restrictive meditation?

Answer 22

Transcendental Meditation and Relaxation Response

Question 23

What four basic steps should be followed to promote physiological homeostasis in the relaxation response that is in virtually all relaxation techniques?

Answer 23

A quiet environment, a mental device, a passive attitude, and a comfortable position.

Question 24

What is defined as a type of meditation where all senses concentrate on the activity being performed during the present moment, like eating an apple or washing the dishes?

Answer 24

Mindfulness

Question 25

What are the four brain waves and what are that indicative of?

Answer 25

Beta - Anticipatory, logical, rational, worried, investigative, challenaged, in-flow 14-50 cps

Alpha - At ease, neutral, sluggish, pleasant, floating 8-13 cps

Theta - Ambiguous, fuzzy, internal, vacillating, unreal, dreamlike, in reverie. Pre-sleep brain waves (Studies reveal that people who meditate on a regular basis achieve the theta (brain wave) state of consciousness, which is closest to the delta wave pattern observed when sleeping which helps to combat insomnia) 4-7 cps

Delta - Sleep 3 cps and below

Can be measured with an EEG.

Question 26

What is defined as a term derived from inclusive meditation during which the individual observes him- or herself meditating, in essence detaching from the ego’s desire?

Answer 26

Detached Observation.

The goal of inclusive meditation is to observe the observer, meaning that you learn to step outside yourself to observe your own thought processes. In doing so, you retrain your mind to keep an even keel during times of stress in a manner that is called “domesticating the ego,” not overreacting.

Question 27

What is defined as a form of meditation wherein one learns to detach from one’s emotional thoughts by becoming the observer of those thoughts?

Answer 27

Zen (Zazen) meditation. It can be restrictive or unrestrictive and usually used inconjunction with a Koan

Question 28

What is defined as an unsolvable riddle that aims to shift one’s consciousness from analytical thoughts to profound contemplation?

Answer 28

Koan

Question 29

How is mindfulness summed up by meditation instructors? 3 words

Answer 29

Attention, intention, and attitude.

Question 30

What is MBSR and what does it stand for?

Answer 30

Mindfulness-Based Stress Reduction. The underlying premise of this mindfulness exercise is that as you become more aware of your thoughts and actions, you can control your thoughts (through detached observation) to the point where you are less stressed. (This program and the raisin exercise)

Question 31

What are the 5 basics of MBSR?

Answer 31

Sitting meditation: Sitting still, back straight, eyes closed, with an undivided focus on your breathing.

Body scan: Moving your awareness from the top of your head, down to your neck, shoulders, torso, arms and hands, legs, and feet.

Gentle yoga (stretching): This aspect includes a series of simple hatha yoga asanas performed lying down.

Walking meditation: Walking (preferably outside) for a specific duration, being mindful of your foot placement, the sights, the sounds, the smells, and so on.

Loving kindness meditation: Enhancing one’s sense of connection to others and the world by observing one’s thoughts with an intention of loving kindness to people, events, and the like to create a more harmonious living environment. This meditation is often done by repeating an affirmation phrase such as “May you be happy.”

Question 32

What is defined as a shift in one’s thought process, typically from left-brain to right-brain thinking, to become more aware and more receptive?

Answer 32

Altered state of consciousness. An effect that can be achieved with meditation… and less commonly advertised with drugs and alcohol produce a similar response.

(Review the brain waves for these altered states of consciousness (nominally 7-10 cycles per send) and their cycles per second)

Question 33

What does an altered state of the brain and its rhythmical oscillations of brain waves represent?

Answer 33

A significant decrease in sensory input or a desensitization effect. (Sleep produces delta and some theta waves, with beta waves during rapid-eye-movement periods.)

In many ways, an altered state of consciousness closely parallels the functions characteristically observed in the right hemisphere of the brain: The mind is open to suggestion, receptive to new ideas, and able to observe without judgment.

Question 34

What are some examples that indicate the occurrence of an altered state of consciousness that when they are experienced, the meditative processes are believed to have induced the desired switch from left-to-right brain dominance?

Answer 34

Time distortion - As an altered state, one’s perception of time is changed or distorted so that a segment of time seems either longer or shorter than it actually is.

Ineffability - Experiences that cannot be expressed verbally; especially common during meditation.

Present-centeredness - An altered state in which one is fully aware of the present moment with no regard to past or future time periods.

Perception distortion - A sense during meditation (an altered state) in which, for example, one’s arms and legs seem extremely heavy.

Enhanced receptivity - In the practice of meditation, one’s mind opens to become more receptive to ideas that are often censored by the ego during normal consciousness.

Self-transcendence - A sense of becoming one with something bigger than oneself; a mystical experience that occurs in meditation.

Question 35

What does the vast majority of studies observe impressive direct influence of meditation on?

Answer 35

Mood states, immune function, sleep, chronic pain, and various aspects of mental, emotional, and physical well-being.

Longtime meditators who meditate on the theme of loving kindness and compassion produce a significant level (30 times stronger) of gamma brain wave activity. (This is normally so low, it cannot be detected with non-meditators.)

There is increased activity in the left prefrontal and limbic regions of the brain with meditation, reflecting processes of sustained attention and emotion regulation (Rubia, 2009).

Even a short program in mindfulness meditation produces measurable effects on brain physiology and the immune system.

Portions of the brain used in meditation practice grow in size and undergo neural rewiring, now known as neuroplasticity.

Portions of the brain associated with compassion increased in size, leading researchers to wonder whether meditation could affect the brain physiology of depression.

Question 36

How does meditation affect the limbic system?

Answer 36

Blood flow decreases to the limbic system, an area associated with stress-based emotions.

Meditation appears to reorient the brain from a mode of stress to a sense of acceptance and contentment.

It appears that regular meditation causes neurons to adapt to less sensory information by activating frontal lobe brain tissue that is responsible for present-moment awareness.

Portions of the brain responsible for time and space awareness are rewired to be more receptive and less judgmental, while the hippocampus decreases neural input, thereby softening the boundaries of the self and increasing the sense of oneness.

Question 37

What is defined as a name coined to describe how the brain is hardwired to perceive metaphysical or mystical experiences of a divine nature?

Answer 37

Neurotheology