Midterm Exam (Meditation ㅡ Cognitive Behavioral Therapy) Flashcards
a Latin term that means ‘to ponder’
meditatum
● is a technique used for thousands of years to develop awareness of the present moment. It is a type of body and mind connection.
Meditation
● He is credited with writing the Tao-te-Ching, a textual representation of his ideas and teachings that served as the foundation for the Taoist philosophical philosophy, which emphasizes meditation techniques and the concept of knowledge in quiet.
Lao-Tze
● According to current research, meditation and mindfulness potentially influence this seven principles:
Attention
Mind- Wandering
Emotion
Stress/Relaxation
Self-Reference
Connectedness (altruism)
Body awareness
TYPES OF MEDITATION
Mindfulness meditation
Spiritual meditation
Focused meditation
Transcendental meditation
Movement meditation
Mantra meditation
Progressive Relaxation
Loving-kindness meditation
Visualization meditation
● In here, you pay attention to your thoughts as they pass through your mind. You don’t judge the thoughts or become involved with them. You simply observe and take note of any patterns. You might think about both the bad and good memories you have.
- This practice combines concentration with awareness. You may find it helpful to focus on an object or your breath while you observe any bodily sensations, thoughts, or feelings.
- This type of meditation is good for people who don’t have a teacher to guide them, as it can be easily practiced alone.
Mindfulness meditation
● This is used in nearly all religions and spiritual traditions so its really diverse, Even the other meditation have been mentioned could be considered spiritual meditation.
- This focuses on developing a deeper understanding of spiritual/religious meaning and connection with a higher power. Examples include:
o Christian contemplative prayer
o Sufi dhikr (an Islamic prayer for God’s remembrance) and
o Jewish kabbalistic practices
- This practice is beneficial for those who seek spiritual growth and a deeper connection to a higher power or spiritual force.
Spiritual meditation
● it involves concentration using any of the five senses.
- For example, you can focus on something internal, like your breath, or you can bring in external influences to help focus your attention.
- Examples include:
o counting mala beads
o listening to a gong, can also help you stay focus
o stare at a candle flame
o count your breaths and
o moon gazing
- This practice may be simple in theory, but it can be difficult for beginners to hold their focus for longer than a few minutes at first.
- If your mind does wander, simply come back to the practice and refocus.
- As the name suggests, this practice is ideal for anyone who wants to sharpen their focus and attention.
Focused meditation
● Most people may think of yoga when they hear movement meditation, however this practice may include:
o Walking
o Gardening
o qi gong
o tai chi or a shadowboxing in China and
o other gentle forms of movement
- This is an active form of meditation where the movement guides you into a deeper connection with your body and the present moment.
- Movement meditation is good for people who find peace in action and want to develop body awareness.
Movement meditation
● uses a repetitive sound to clear the mind. It can be a word, phrase, or sound, one of the most common being “om.”
- Your mantra can be spoken loudly or quietly. After chanting the mantra for some time, you’ll be more alert and in tune with your environment. This allows you to experience deeper levels of awareness
- Some people enjoy mantra meditation because they find it easier to focus on a word than on their breath. Others enjoy feeling the vibration of the sound in their body.
- This is also a good practice for people who don’t like silence and enjoy repetition.
Mantra meditation
● it refers to a specific practice designed to quiet the mind and induce a state of calm and peace. It involves the use of mantra and is best taught by a certified TM practitioner.
This practice is for those who want an accessible approach to the depth that meditation offers
Transcendental meditation
● Also known as body scan meditation, it is a practice aimed at reducing tension in the body and promoting relaxation.
- Oftentimes, this form of meditation involves slowly tightening and relaxing one muscle group at a time throughout the body.
- In some cases, it may also encourage you to imagine a gentle wave flowing through your body to help release any tension.
- This form of meditation is often used to relieve stress and unwind before bedtime
Progressive Relaxation
● This is used to strengthen feelings of compassion, kindness, and acceptance toward oneself and others.
- It typically involves opening the mind to receive love from others and then sending well wishes to loved ones, friends, acquaintances, and all living beings.
- Because this type of meditation is intended to promote compassion and kindness, it may be ideal for those holding feelings of anger or resentment.
Loving-kindness meditation
● This is a technique wherein visualize positive scenes, images, or figures, from the term itself. This focused on enhancing feelings of relaxation, peace, and calmness.
- This practice involves imagining a scene vividly and using all five senses to add as much detail as possible. It can also involve holding a beloved or honored figure in mind with the intention of embodying their qualities.
- Another form of visualization meditation involves imagining yourself succeeding at specific goals, which is intended to increase focus and motivation.
- Many people use visualization meditation to boost their mood, reduce stress levels, and promote inner peace.
Visualization meditation
10 WAYS TO FOCUS BETTER DURING MEDITATION
Start small [Really small.]
Master the Hong-Sau Technique of Concentration
Stop worrying about your posture
Eat a bunch of raisins
Give guided meditation a try
Do it in the morning
Get a timer
Feel free to keep your eyes open
Let your mind wander
Get some ear plugs
