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Stress Management - Chapter 21
Transcript of Stress Management - Chapter 21
Objectives Explain the four factors necessary for mantra meditation
Distinguish between various forms of meditation
List the benefits of meditation
Participate in and experience the relaxing benefits of meditation Meditation: It’s Not What You Think
What comes to mind when you think of meditation? Meditation: What Is It? A conscious metal method of systematically allowing the mind to focus gently on a single item
The mind thinks more clearly
A state of relaxation results What Meditation is Not Trying to empty out your mind in any determined way is not meditation
The harder we try to empty our minds, the more it is filled with thoughts Meditation Put into Practice Mantra Meditation
Four factors needed to produce the relaxation response
A mental device
A passive attitude
A comfortable position
A quiet environment Mantra meditation combines all four factors
Mantra – a repeated word, sound, or phrase used as a point of focus during meditation Ending Meditation Do not come out of meditation quickly
Slowly return to consciousness Mantra Meditation: Putting It All Together Sit with dignity and close your eyes
Repeat your mantra
When your mind wanders, return your focus to passively repeating your mantra Do not be in a hurry to end your meditation
Enjoy the benefits of profound relaxation Faith Factor A word or phrase associated with one’s beliefs brings greater results FYI Breathing Meditation Similar to Mantra Meditation
Focuses on your breathing and bodily sensations Additional Ways to Meditate Contemplation
Thought-Watching Chakra Meditation
Walking Meditation Benefits of Meditation Physiological Benefits
Improved breathing in asthma patients
Relief for insomnia
Lower blood pressure
Lower blood sugar
Reduced depression Psychological Benefits Improved job performance and satisfaction
Improved academic performance
Increased empathy Frequently Asked Questions How do I stay focused when I meditate?
When you notice your mind starting to drift, simply insert your mantra in under all of your other thoughts that come and go When is the best time to meditate? General guidelines:
Immediately after waking up
Early in the afternoon
Avoid using to help you go to sleep How long should I meditate? It’s different for everyone
Begin with 10 minute sessions
Increase your time with each session Will meditation get easier with practice? There is no finished product
Physiological and psychological effects tend to expand with practice Does it matter if I lie down during meditation? Sitting is best
Sit in a way that affirms an attitude of presence, openness, calmness, and dignity How will I know if I am meditating correctly? Good meditation depends on how you feel after meditating
If you feel more alert, alive, calmer, and energized, then meditation is working for you Practice Mantra Meditation twice and then answer the following questions:
What mantra did you select? Why?
How did you feel before meditating? Mantra Meditation LAB What things did you notice happening while meditating?
How did you feel while meditating?
How did you feel both immediately and several hours after meditating?
Any other thoughts, concerns, or insights? Mantra Meditation LAB Key Points The most important component of meditation is the process of being the mind to focus on one single thing and to dwell on it for a period of time
There are four key factors that result in the relaxation response A mantra is a repeated word, sound, or phrase used as a point of focus during meditation
Regular meditation has extensive physiological and psychological benefits Many forms and variations of meditation allow you to determine the practice that produces optimal results for you