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Stress Management - Chapter 21

PHED Lecture
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Stress Management

on 20 February 2013

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Transcript of Stress Management - Chapter 21

Chapter 21
Meditation
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

Breathing Count

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
Better recall
Fewer phobias
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
Before eating
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
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