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Copy of "S" Practice of Meditation Class Wiki

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The Practice of Meditation

By Patricia Stiller and Sandhya Jonnalagadda




(Sandhya Jonnalagadda)


What is Meditation

(Sandhya Jonnalagadda)


     What is meditation?  As we understand meditation, it is a state of the mind that allows us to focus on realizing our true nature and enlightens us with our own inner wisdom. It enables us to experience the inner conscience as it takes control of external senses such as anger, rage, ego, temptations, greed, attachments, and jealousies.  It gives us peace and a sense of contentment, with ourselves, while we work on eliminating  life's most disturbing factors or influences and ultimately leads us to a more relaxed and internally enriched life.  It enables us to contemplate on the subjects other than worldly problems that we encounter on a daily basis.  It also allows us to forgive ourselves for misgivings we have in our lives, for example, relationships, emotions, and feelings. We are allowed to look above and beyond these external factors and sort them out differently, using more compassion.  Meditation practices lead us to satisfaction, happiness, harmony, stress free and self-content in life.  We have to understand that we are not the Buddhist monks or Indian sages that achieve enlightenment with strict practices and discipline, but that we can have the peacefulness and calm they have. The most important aspect of starting on any meditation practices is to be able to forgive ourselves when we cannot focus all the way, concentrate, breathe at a certain pace, or sit in a particular posture for longer periods of time.  The intention of practicing meditation is not torturing ourselves or to be hard on ourselves.  That said and done listed below are three key elements that we find useful in practicing meditation:  

  ( Sandhya Jonnalagadda and Patricia Stiller)



Three Key Themes

(Sandhya Jonnalagadda and Patricia Stiller)


1. Concentration

          The most important aspect of our lives that is overlooked by many of us is concentration.  In the busy lives and work schedules that we have in the present day world, we often overlook the need to concentrate on any particular thing.  We multitask continuously not only physically but also mentally.  We think about a multitude of things at any given time in a twenty-four hour day.  Life becomes so demanding that we don't even have time to take a break, from this multitasking, even in our sleep at night.  Our mind constantly wanders around thoughts of what we need to do next,  a week from now, or a year from now.  We think about children's' school, baseball games, project deadlines, baby showers, groceries to be bought, and bills that need to be paid all at the same time, that we can become absolutely frantic and forget to do the small things like breathe, take time to eat, take a walk, and pray.  Somewhere along the way we forget to take time out of our busy lives to just sit, to concentrate and look for  inner peace and contentment.  Concentration techniques in meditation empower us to take control over our mind and overcome distractions.  It teaches us to sustain focus concentration and attention to the current moment versus the past,or the future.  'Samadhi' means to be firm or to establish focus.  Gaining focus also teaches us to have patience.  It can give us a sense of timelessness.  It gives us strength and stamina to withstand life's ups and downs.  A simple concentration technique can go a long way, for example, here is a description of meditating:


          Just close your eyes, concentrate on your breathing, and this immediately puts you in the current moment.  Take a deep breath and each time your mind wanders, simply bring your focus back to your breathing.  Whatever thoughts you might have, let them move into your conscious awareness and then out, examine them as an outsider, as they pass through your mind.  Don't be to be judgmental or hang   on to a particular thought.  Remember your focus is on what you set for yourself. 

 ( Sandhya Jonnalagadda and Patricia Stiller)


2. Mindfulness              

          Mindfulness and concentration go hand in hand.  When we try to focus on a specific object, whether to attain a state of consciousness or inner peace, our mind naturally does not want to stay focused.  We need to make a conscious effort to stay focused on the object.  We need to train ourselves to control our thoughts and emotions.  This is called mindfulness. When we are being mindful, we are able to look deeply, understandingly and contemplatively at our inner selves. For both practices we need to be patient with ourselves.  When our mind wanders we need to work to bring it back to our focal point. Mindfulness strengthens and enables us to watch our actions closely.  Mindfulness empowers us to contemplate our feelings, understand our weaknesses, forgive our misgivings and gives us the insight we need to experience the forces of life within each of us.  It also enables us to look at life one moment at a time, while giving us a chance to change our outlook on life's events. In order to practice mindfulness, use the same description as was used for concentration above and pay particular attention to how sometimes, "nothing is more than nothing".  

( Sandhya Jonnalagadda and Patricia Stiller)  


3.  Heart-Centered Meditation               

          In our day to day lives, we as human beings, forget to take the time to look at ourselves and think about what problems we have that could be leading us to behave in a certain way.  We don't have patience to take the necessary time it takes to be compassionate with ourselves, let alone other people.  Listening to ourselves, is a very important thing to do so that we can get an insight of the pain and suffering we are enduring.  We are better able to provide understanding and shower kindness, love, empathy and compassion toward others, as well as ourselves, if we only listened and pay close attention to our inherent built in capacity to love.  Concentration along with mindfulness and the ability to awaken our inner senses can bring out the best in us, thus making us better human beings and bringing up the inner strengths and power of peace and happiness into our lives and to those around us. When practicing to take a closer look at what our heart says, reflect on the thoughts, emotions, feelings that you might have for yourselves and other to  see if you can replace hostility with compassion, and misunderstanding with empathy.  Find goodness in every living thing and being that you get in touch with in your daily life.  ( Sandhya Jonnalagadda and Patricia Stiller)  


Peer Reviewed Articles


 1. Effect of Meditation on Stress-Induced Changes in Cognitive Functions

(Sandhya Jonnalagadda) 


Source: THE JOURNAL OF ALTERNATIVE AND COMPLEMENTARY MEDICINE, Volume 17, Number 3, 2011, pp. 207–212

Website:  EBSCOhost: Effect of Meditation on Stress-Induced Changes in Cognitive Functions.


This study was conducted to find the effects of meditation on cognitive functions of the subjects.  It looks into the guided meditation practices in conjunction with stressful computer games in order to learn the outcomes of the stress factors followed by the meditation or preceded by meditation practices.  Measures of cortisol levels and memory factors were taken to see if there have been any changes as a result of meditation practice. 


2. Effects of Brief and Sham Mindfulness Meditation on Mood and Cardiovascular Variables

     (Sandhya Jonnalagadda) 


Source: THE JOURNAL OF ALTERNATIVE AND COMPLEMENTARY MEDICINE, Volume 16, Number 8, 2010, pp. 867–873

Website: EBSCOhost: Effects of brief and sham mindfulness meditation on mood and cardiovascular...


Studies have been conducted to examine the effects of brief and sham mindful meditation in improving several health related variables in the subjects including heart rate, negative moods, anxiety and blood pressure along with the depression states.  Conclusions are drawn as a result of experiments conducted on control groups.  Brief meditation practices showed that they could improve mood swings, reduce the factors that contribute to the above mentioned health factors.  


3. Clinical Trials of Meditation Practices in Health Care: Characteristics and Quality

     (Sandhya Jonnalagadda) 


Source: THE JOURNAL OF ALTERNATIVE AND COMPLEMENTARY MEDICINE, Volume 14, Number 10, 2008, pp. 1199–1213

 Website: EBSCOhost: Clinical trials of meditation practices in health care: characteristics and...  

Abstract:  Studies are conducted to study different meditation techniques and their effect on overall health in clinical settings.  The different diseases included cardiovascular, substance abuse hypertension and psychological aspects. The methods of achieving the results in clinical settings proved to be of poor quality.  This article shows the importance of proper methods, designing and implementation of these different meditation practices in clinical settings in order to achieve positive results.


4. Effect of Short Term Pranayama and Meditation on Respiratory Parameters in Healthy Individuals

(Patricia Stiller)

Abstract: Pranayama is a technique of controlling and modulating breath and meditation, a process through which one attains a state of deep rest yet active state of mind. Recent studies on long-term yogic practices have shown improvements in respiratory functions. (Patricia Stiller)

Source:  Roopa B., A., Balachandra S., A., Anita, H., Shailaja, P., Surekharani, C., & Shashikala, G. V. (2011). Effect of Short Term Pranayama and Meditation on Respiratory Parameters in Healthy Individuals. International Journal Of Collaborative Research On Internal Medicine & Public Health (IJCRIMPH), 3(6), 430-437. (Patricia Stiller)


5. Growing Interest in Meditation in the United States

(Patricia Stiller)

Abstract:  Meditation is a self-regulatory, mind-body process used to help engage attention and awareness, and to produce a state of inner quiescence. It has been used as a self-transformative practice for millennia, most notably in the Far East. Interest in meditation was evident in the United States in the late 19 century, and began to flourish during the early 1960s as Transcendental Meditation, Zen, and other traditions grew significantly in popularity. (Patricia Stiller)

Source:  Burke, A., & Gonzalez, A. (2011). Growing Interest in Meditation in the United States. Biofeedback, 39(2), 49-50. doi:10.5298/1081-5937-39.2.09 (Patricia Stiller)


6. Meditation as Medicine A Critique

(Patricia Stiller) 

Abstract:In this article the author examines the use of meditation as an aid to conventional medicine, examines the increased research on the subject, and offers a critique of Mindfulness-Based Stress Reduction (MBSR), the therapeutic meditation method developed by molecular biologist Jon Kabat-Zinn. A number of topics are addressed including Kabat-Zinn's perception of MBSR as Buddhist meditation without a religious element, the moral framework of yoga and meditation, and the lack of interaction and community in the practice of MBSR. (Patricia Stiller)

Source: Hickey, W. (2010). Meditation as Medicine: A Critique. Cross Currents, 60(2), 168-184. doi:10.1111/j.1939-3881.2010.00118.x (Patricia Stiller)




1. Breathing Exercises - Introduction to Pranayama



(Sandhya Jonnalagadda) 

Source: http://yogayak.com/all-videos/introduction-to-pranayama/

Abstract:  The presenter of this video talks about the benefits of 'Pranayama' the practice of breathing.  She first starts with the precautions to be taken before we start the Pranayama (example: for pregnant women). She goes on to talk about difference in breathing with chest versus using the whole abdominal area and the lungs to get the most benefit of the Pranayama.  She shows us the seating postures and physical constraints that we should be aware of before we begin with the practice. (Sandhya Jonnalagadda)


2. Guided Meditation - Deep Relaxation


  (Sandhya Jonnalagadda)

Source: http://tinyurl.com/meditateTHG

Abstract:  This video is for deep relaxation techniques.  Through the sound of the waters and silences and music the voice in the video guides us through the practice of relaxation in order to achieve peace and tranquility. (Sandhya Jonnalagadda)


3. Easy Meditation



oembed errorPlugin error: This URL is not valid for embedding: http://www.youtube.com/watch?v=easymeditat

(Sandhya Jonnalagadda)

Source: http://www.youtube.com/easymeditation

Abstract:  This video is a beautiful imagery of nature in harmony with music and sounds to take us into a more relaxed state of mind.  The background of nature sets our mood to the mindful observation of serenity around us.  This is a must watch video if peace and stress free mind is ones goal.  (Sandhya Jonnalagadda)


4. "Sleep Video" 60mins of "Lite Rain" Relaxation Meditation


(Patricia Stiller) 

Abstract: This is a video found on You Tube that is about an hour long and has the sound of rain with pictures that change from different scenic view. (Patricia Stiller)

Source: Duke,  J., (2010).  "Sleep Video" 60mins of "Lite Rain" Relaxation Meditation. Retrieved from:  http://www.youtube.com/watch?v=q0BIVizaAiY&feature=list_related&playnext=1&list=SP16AC540865C1BB64  (Patricia Stiller)  


5. 101 Power Thoughts

(Patricia Stiller)

Abstract: This is a video found on You Tube that is narrated by Louise Hays to help meditate and feel good about yourself.  It is about an hour long and includes affirmations, piano sounds and one picture to view if you don't want to close your eyes.  (Patricia Stiller)

Source: Hay, L. (2011) 101 Power Thoughts. Retrieved from: http://www.youtube.com/watch?v=nuKklYvceOE&feature=related  (Patricia Stiller)                                        


6. Lose Weight Easily - 7 Minutes Meditation

(Patricia Stiller)

Abstract:  This is a video found on You Tube that has changing scenic views that start out black and white and transition into color.  It has background sounds of birds and is narrated by a man and the purpose is to lose weight.  It will help you to " lose weight and feel great." (Patricia Stiller)

Source: 2020Wonderbred. (2010). Lose Weight Easily - 7 Minutes Meditation. Retrieved from: http://www.youtube.com/watch?v=oDgFIFpAswQ&feature=related

(Patricia Stiller)




1. http://www.yogameditation.com/Articles/Issues-of-Bindu/Bindu-11/Pictures-of-the-brain-s-activity-during-Yoga-Nidra

(Sandhya Jonnalagadda)

 Source: http://www.yogameditation.com/Articles/Issues-of-Bindu/Bindu-11/Pictures-of-the-brain-s-activity-during-Yoga-Nidra

Abstract:  This article talks about the PET  and MRI scans done on the brain during relaxation phase of meditation.  The research is also done to measure awareness, effects of breathing during yoga on blood pressure and different body conditions such as cholesterol, body hormones as well as measuring brain controls of conscious awareness. (Sandhya Jonnalagadda)


2. http://www.mayoclinic.com/health/meditation/HQ01070 

(Sandhya Jonnalagadda)

Source: http://www.mayoclinic.com/health/meditation/HQ01070/NSECTIONGROUP=2

Abstract: This article is about the different meditation techniques to practice in every day life.  It talks about breathing, affirming mantra and repeating them, concentration, setting of the locations, posture during meditation.  It is about learning the elements of meditation and relaxations in a basic way in every day life.  (Sandhya Jonnalagadda)


3. http://www.tm.org/ 

(Sandhya Jonnalagadda)

Source: http://www.tm.org/meditation-techniques

Abstract:  The article is about the origins of Trancendental Meditation techniques, the benefits of practicing TM, the scientific research involving TM, the ever growing population that practices TM in daily life and the effects of TM in our lives. It also goes on the describe the results of practicing TM and differences between other forms of meditation and TM.  (Sandhya Jonnalagadda)


4. http://www.learningmeditation.com/ 

(Sandhya Jonnalagadda) (Optional)

Source: http://www.learningmeditation.com/

Abstract: This article is actually a link to the basics of learning meditation.  After talking about the meaning of life and meditation it takes us to different links such as meditation practices, learning about techniques and other information about meditation.  This is a very informative article that actually leads us to resources from which we can derive different links to other similar subjects, articles on meditation, etc.  (Sandhya Jonnalagadda)



(Patricia Stiller)

Abstract: This is a website that was found by using a google search on meditation.  It is designed to provide a retail service of products about meditation. You can order DVD's and other items. (Patricia Stiller)  

Source: Gaiam Inc. (2012). Boulder, CO. Retrieved from http://www.gaiam.com/category/wellness-clinic/meditation-energy-practice.do

(Patricia Stiller)

6. Online Meditation Breathing Techniques

(Patricia Stiller)

Abstract: This is a website that was found by using a google search on Meditation.  It gives multiple techniques for breathing which can help to become mindful.  (Patricia Stiller)

Source: Meditation Techniques.net (2012). Online Meditation Breathing Techniques and Instruction. Retrieved from http://www.meditation-techniques.net/breathing-meditations.htm  (Patricia Stiller)


7. Butterfly Spirit Connections

(Patricia Stiller)

Abstract: This is a website about workshops and conferences on meditation during the 2012 year.  (Patricia Stiller)

Source: Farmers, J. (2011). Butterfly Spirit Connections. Retrieved from http://butterflyspiritconnections.com/workshops.htm (Patricia Stiller)




1. Change Your Aura Change Your Life

(Sandhya Jonnalagadda)


Source:  Martin B.Y. And Moraitis D. (2007). Change Your Aura, Change Your Life. Sun Land, California: Spiritual Arts Institute. (Sandhya Jonnalagadda)


Abstract: This book talks about the effects of carrying a positive aura in ones life.  It tells about the benefits of having a positive attitude as opposed to a negative attitude in order to maintain relationships, reaching different goals, higher financial and career achievements in life.  It describes how a person's positive personality can enrich his/her spirituality as well as peace and happiness in life.  We live and work with number of stresses through out our lives.  The author explains how through spiritual guidance and enlightenment we could reduce out stress.  It is explained that if we want ourselves to see as happy or prosper or even develop relationships the way we want them to be, the first step in doing so is to present ourselves as such to others.  We radiate our aura the we want it to be in order for others to reciprocate the same way towards us.  The author also talks about the importance of believing and following divine ways to reach God as well as attain spirituality which eventually leads us to spread the emotions we carry for others in living a harmonious life. (Sandhya Jonnalagadda)


2. Mindfulness, Bliss, and Beyond

  (Sandhya Jonnalagadda)

 Mindfulness, Bliss, and Beyond: A Meditator's Handbook

Abstract: This book is about the renounciation of worldly attachments and responsibilities and focus on self-awareness and present during the practice of meditation.  It is about basic methods of achieving inner peace through silence, happiness and conscious awareness. It talks about the power of silence in meditation when self-awareness is sought for peace and tranquility.  The importance of attaining goals while being selfless and carrying the spirit of community into the world are through Budha's teachings.  Most of all letting go of worldly possession in mind and concentrating on looking into oneself as a spiritual and whole person is what needed to attain through meditations and spiritual goals.   (Sandhya Jonnalagadda)

Source: Brahm A. and Kornfeild, J. (2010).  Mindfulness, Bliss, And Beyond.  Sommerville, MA: Wisdom Publications, Inc.   (Sandhya Jonnalagadda)




3.  Light on Yoga

(Sandhya Jonnalagadda)



Light on Yoga: Yoga Dipika


Source: B.K.S. I yenger (1979). Light on Yoga.  New York, New York: Schocken Books Inc.


Abstract:  This book is a detailed explanation of how the yoga was born from ancient Indian culture and the descriptions of different types of yogas such as Hatha Yoga, different Chakras in the body, the practices of yoga and its benefits.  It also depicts the importance of yoga and meditation techniques in the overall well-being of human.  The transformation of humans into more spiritual and divine beings through yoga and meditations practices. It explains different ways of controlling the temptations such as anger, excessive eating habits, stress, depression and increasing the benefits of physiological as well as psychological well-being by incorporation yogic postures with meditation practices.  It also explains about the practice of meditation leading to a soul that is whole, pure and selfless.  The book is an excellent source of information on the beginnings of yoga practices and the meanings of different terms including the word, 'Yoga'


 4. Blooming of a Lotus : The Classic Guided Meditation for Achieving the Miracle of Mindfulness

(Patricia Stiller)


Abstract: This book teaches mindfulness of breathing as a guided meditation.  There are sixteen exercises divided into four parts.  The first part is using the breath to be mindful of the body.  The second is using the breath to be mindful of the feelings.  The third is breathing to be ;mindful of the mind.  The fourth is breathing to be mindful of the objects of the mind.  In this book all four of these areas or fields of mindfulness are covered.  The exercises on mindfulness of the body are the most basic practice and can be used at any time as an introduction to exercises for looking deeply and transforming.  The help us become accustomed to breathing consciously and to use the breathing to unite body and mind. (Patricia Stiller)

Source: Hanh, T. N., (2009).  Blooming of a Lotus : The Classic Guided Meditation for Achieving the Miracle of Mindfulness. Boston, MA.: Beacon Press. (Patricia Stiller)


5. 8 Minute Meditation: Quiet Your Mind. Change Your Life

(Patricia Stiller)


Abstract: This is a book that list out an 8 week meditation program (Patricia Stiller)

Source: Davich, V. (2004). 8 Minute Meditation: Quiet Your Mind. Change Your Life. East Rutherford, NJ: Penguin Putnam. (Patricia Stiller)


6. Meditations on the Passion and Death of Jesus Christ

    Meditations on the Incarnation of Jesus Christ 

(Patricia Stiller)

Abstract: Voices from Early Modern Europe with Meditations on the Incarnation, Passion, and Death of Jesus Christ (Patricia Stiller)

Source: Von Greiffenberg C. R, and Tatlock L. (2009). I Meditations on the Passion and Death of Jesus Christ II Meditations on the Incarnation of Jesus Christ.  Chicago, IL.: University of Chicago Press. (Patricia Stiller) 


Original Works


1. Meditation PowerPoint Presentation

(Patricia Stiller)


2. These Pristine Waters

(Sandhya Jonnalagadda)


     These pristine waters..crystal clear..transparent..like a baby's smile..like deep blue eyes..like warm, tender feelings..like tactile memories that lurk..like the sixth element of mind..these pristine waters..that run like forces of life..energy from within..core substance..that tastes heavenly..ecstasies that one can only fathom..simple pleasures most abundant..peace on earth..tranquility within..reflections of thoughts..like blue skies with stars and clouds..mirror images carried like feathers..these pristine waters..like sweetness of the hearts..that love and cherish..unconditional..unconventional paths to future...mind over body..universe but a stage..emotions but conquered..peace and tranquility..music in harmony..these pristine waters..cool runnings..on banks of serenity..


3. I am..But One

(Sandhya Jonnalagadda)

    Stars and the skies..birds and the bees..earth and the fire..dreams and the desires..wills and the wishes..laughter's and the sorrows..affections and the emotions..sisters and the brothers..foes and the friends..Gods and the demons..whirl winds and the hurricanes..thunderstorms and the lightening..universes and the milky ways..actions and the reactions..footsteps and the echoes..i am the whole..rings of fire..never ending sagas..each atom..immersed in me..i am but a particle..of unknown shape..of unheard sound..come what may..i persevere..forever gathering..mass like a rolling stone..energies in motion..world is mine..belonging to no worlds..such passions engraved..on tiny little heart..such expressions embossed..on empty grave..ending in a   'period'..dead end dots..not connecting to each other..such pains exist..buried alive..six feet space..but a fistful of fury..ashes to ashes...earth to earth..where mind is only..but a wasted element…where space between   folds..filled with eternal bliss..those that see..through the mind's eye..those that show..paths of wisdom..i am     but one.. particle in space..holding together worlds within me..come what may.. (By Sandhya Jonnalagadda)




1. (Optional) 

(Sandhya Jonnalagadda) 





Benefits of meditation – Physiological benefits:

 Optional:  (Sandhya Jonnalagadda)


1- It lowers oxygen consumption.2- It decreases respiratory rate.3- It increases blood flow and slows the heart rate.4- Increases exercise tolerance.5- Leads to a deeper level of physical relaxation.6- Good for people with high blood pressure.7- Reduces anxiety attacks by lowering the levels of blood lactate.8- Decreases muscle tension9- Helps in chronic diseases like allergies, arthritis etc.10- Reduces Pre-menstrual Syndrome symptoms.11- Helps in post-operative healing.12- Enhances the immune system.13- Reduces activity of viruses and emotional distress14- Enhances energy, strength and vigour.15- Helps with weight loss16- Reduction of free radicals, less tissue damage17- Higher skin resistance18- Drop in cholesterol levels, lowers risk of cardiovascular disease.19- Improved flow of air to the lungs resulting in easier breathing.20- Decreases the aging process.21- Higher levels of DHEAS (Dehydroepiandrosterone)22- prevented, slowed or controlled pain of chronic diseases23- Makes you sweat less24- Cure headaches & migraines25- Greater Orderliness of Brain Functioning26- Reduced Need for Medical Care27- Less energy wasted28- More inclined to sports, activities29- Significant relief from asthma30- improved performance in athletic events31- Normalizes to your ideal weight32- harmonizes our endocrine system33- relaxes our nervous system34- produce lasting beneficial changes in brain electrical activity35- Cure infertility (the stresses of infertility can interfere with the release of hormones that regulate ovulation).


Psychological benefits:

36- Builds self-confidence.37- Increases serotonin level, influences mood and behaviour.38- Resolve phobias & fears39- Helps control own thoughts40- Helps with focus & concentration41- Increase creativity42- Increased brain wave coherence.43- Improved learning ability and memory.44- Increased feelings of vitality and rejuvenation.45- Increased emotional stability.46- improved relationships47- Mind ages at slower rate48- Easier to remove bad habits49- Develops intuition50- Increased Productivity51- Improved relations at home & at work52- Able to see the larger picture in a given situation53- Helps ignore petty issues54- Increased ability to solve complex problems55- Purifies your character56- Develop will power57- greater communication between the two brain hemispheres58- react more quickly and more effectively to a stressful event.59- increases one’s perceptual ability and motor performance60- higher intelligence growth rate61- Increased job satisfaction62- increase in the capacity for intimate contact with loved ones63- decrease in potential mental illness64- Better, more sociable behaviour65- Less aggressiveness66- Helps in quitting smoking, alcohol addiction67- Reduces need and dependency on drugs, pills & pharmaceuticals68- Need less sleep to recover from sleep deprivation69- Require less time to fall asleep, helps cure insomnia70- Increases sense of responsibility71- Reduces road rage72- Decrease in restless thinking73- Decreased tendency to worry74- Increases listening skills and empathy75- Helps make more accurate judgements76- Greater tolerance77- Gives composure to act in considered & constructive ways78- Grows a stable, more balanced personality79- Develops emotional maturity

Spiritual benefits:

80- Helps keep things in perspective81- Provides peace of mind, happiness82- Helps you discover your purpose83- Increased self-actualization.84- Increased compassion85- Growing wisdom86- Deeper understanding of yourself and others87- Brings body, mind, spirit in harmony88- Deeper Level of spiritual relaxation89- Increased acceptance of oneself90- helps learn forgiveness91- Changes attitude toward life92- Creates a deeper relationship with your God93- Attain enlightenment94- greater inner-directedness95- Helps living in the present moment96- Creates a widening, deepening capacity for love97- Discovery of the power and consciousness beyond the ego98- Experience an inner sense of “Assurance or Knowingness”99- Experience a sense of “Oneness”100- Increases the synchronicity in your life




2. http://www.messagefrommasters.com/Beloved_Osho_Books/Meditation/OrangeBook.pdf

(Sandhya Jonnalagadda) (Optional)


Abstract: This book is about different practices of meditation and its effects when done the right way.  It gives directions to practitioners of meditation, beginners and experienced different ways to practice in day to day life in order to achieve relaxation and peace that include choosing the right space, time and setting during the practice.



3. The five elements I personally think are essential for meditation are:

1. relaxation

2. serenity

3. deep breathing

4. finding a peaceful environment to practice

5. taking my dog for a long walk. 

 (Sandhya Jonnalagadda) (Optional)



Source: http://www.myalgia.com/Treatment/TIME%20meditation%20cover.jpg (Sandhya Jonnalagadda) (Optional)



Practice Summaries on Meditation



Practice Summary on Meditation

by (Patricia Stiller)




     The first practice of transformation that I chose was meditation.  Meditation is a technique of breathing and bringing your conscious thoughts into focus.  I started initially with learning the formal techniques of sitting quietly, listening to soft instrumental music while focusing on the rhythm of my breathing and then moving on to less formal uses throughout the day, for example, in the middle of waiting in line at the grocery store or for a parking spot in a busy mall parking lot.  

     I discovered multiple benefits from the practice of meditation, for example, feeling rejuvenated, becoming much more alert, a refreshing calmness, and at times a peaceful restfulness that helped me to sleep.  I have found that using meditation in my life can be a tool to be utilized on a daily basis and especially during times of high stress or even during an illness. 

     It has helped me personally with completing this semester of online classes by allowing me to rest mentally and spiritually during times that were very busy and I was unable to get away from one assignment after another (still helping).  Another way I will use meditation on a personal level is to help me develop self-control on a mental level to fight off negative thoughts. 




     On a professional level it can be used to become more empathetic with other people, and also to help with increasing the strength of the immune system so that the need to miss work for common flus and other common colds are far and few between. 

(Patricia Stiller)


Practice Summary (Tara Griffin)



The first transformational change was meditation. For meditation I chose to meditate for 5 min to get comfortable at least 3 times a week. I felt like this was not enough time because by the time I was able to relax and focus my time was up. For the other weeks I chose to practice for 10 minutes at least 4 times a week. I found it was difficult to keep up with the practice, mainly because I do most of my schooling at night and in the mornings my kids would not allow me to have quiet time. So then I decided to practice at lunch which seemed to work the best. I got ten minutes in my car to relax and let my thoughts flow. This helped me stay more focused throughout the day and energized me. Even though I was relaxed I felt more energized and focused.  I do not recommend this practice to close to bed because when I did this I felt energized and was not able to sleep but a few hours before I went to be seemed to work and allowed for a more restful sleep.


I believe that meditation would be beneficial in the work place. It would give the workers a chance to energize and regain focus. It would benefit especially in high stressful situation such as after a Code Blue (cardiac arrest patient). This would give the time needed to regenerate thoughts and clear the mind. It can be a short session that can do so much for the rest of the day. I think that there are bad things that can occur with this practice which includes the side effects of anxiety, depression, and nervousness (Hageman 280). which can create issues in the workplace. If the company recommends doing meditation they also can be held reliable if a person experienced these side-effects.


I think overall Mediation is great. If I had more time in my day I would add this to my daily routine. This is a practice where you benefit more from practicing everyday even if for a short period. Mediation could help in the workplace by keeping you energized and focused. Great for when you get tired after lunch to help regain energy and focus. This practice also helped with my sleep so it would benefit someone with sleeping problems.



Measuring the Immeasurable: The Scientific Case for Spirituality. (2008). Boulder, CO: Sounds True Publishers. Hageman, J. Not All Meditation is the Same, pp. 380-381.



Reflections On Meditation (Mike Bruno)


Meditation Reflections

(Mike Bruno)


I chose meditation as my initial transformational practice because of its many applications, as well as benefits. Meditation is also finally getting the respect it deserves from the medical community. It has been proven to help with a number of physical, as well as psychological issues. In my case, I am in a good physical shape, but I it is my emotional state of mind that could be my downfall. In truth, I am a high stress person who works in a high stress profession, so I thought it was imperative to use this opportunity to my advantage.


My job can be extremely stressful and unrelenting. I work a twenty-four hour shift, and there are days where it is non- stop, with no break. Meditation and its subsequent breathing techniques have allowed me to make it though many difficult days. The great thing is that even when I am at work, I can use the skills that I have developed. While it is most beneficial to have a quiet place to focus and relax, I have been quite successful using meditative techniques in the middle of some very chaotic situations. I begin with my deep breathing techniques, and begin to utilize my inner voice that directs me. This inner voice can help to calm me down, but also to maintain my focus and it has worked beautifully.


An additional component of my job is education. Often I have to teach large groups of people new techniques and as many times as I have done this, it is still stressful. I have always been meticulous at preparing for my lectures, but I still approach the podium with certain un-easiness. Once I get going I do great, but the moments prior to can be daunting. I have been using my mediation techniques to calm myself down and get my nerves under control prior to speaking. Something that I have noticed is that when I get nervous, I start to taker shallower breaths and this fuels the fires of anxiety. I now take about ten minutes prior to my presentation, and just breathe slowly, visualizing what I am about to do, seeing my success, and calming myself down. I have found that it really helps quite a bit, and gets me off to a much smoother start.


In my personal life, I have also been successful applying meditation. I have profound issues with concentration, and I am quite certain that I would be diagnosed with ADD if I were evaluated. This leads to a lot of problems when I am trying to prepare for a test, or even writing a paper. Meditation allows me to get into the zone so to speak. It gives me the ability to just relax, and put me in a good state of mind. I often meditate after my morning workouts, and then begin my homework and I can say that it really helps a lot.


One of the things that I have found most valuable in this practice, is I have learned how to breathe properly. This is an integral part of the meditation practice. I have already had several opportunities to see how proper breathing not only calms you down, but it can also reduce your heart rate. One of my hobbies is free diving and breathing properly prior to the dive is critical. Meditation allows me to relax so that I may slow my metabolic rate, thus using less oxygen at depth. By learning to apply meditative practice I have established new personal records.


I now use meditative practices almost every day. I make an attempt to sit down in a quiet room and perform the full -blown routine, but there are also days when I just don’t have the time. In these instances I will perform a modified, shorter version. Even when I have no time, I will work on breathing techniques whether I am driving in my car, or actively working. I really enjoy these practices, and look forward to utilizing them, especially since I have made so much progress in a sport that I love so much. I will continue to work on these techniques and use them to improve both my physical and psychological health. I believe that it has been integral in reducing my stress levels, as well as improving my overall quality of life.



Practice Summary on Meditation

(Kelly Amaturo)

Personal- For my first transformational change, I had chosen meditation. I picked meditation for a few different reasons. One of the reasons being, that I have always wanted to try it the right way. I attempted meditation once in junior high, but I never really understood it then. Another reason why I wanted to try it was because I had just started becoming motivated to stay in shape and mediation is a great way to stay positive and feel at peace. I had chosen to meditate from around 15 to 30 minutes. I started out with something small, such as breathing. I enjoyed this meditation because it really helped me focus and feel the stress disappear. The second practice that I had attempted of mediation was Bikram Yoga. This was a challenge for me but I am proud to say I succeeded. Bikram Yoga is a yoga class for about two hours in 105 degrees, 40% being humidity, doing yoga moves and meditating. I started this challenge for this class but ended loving it and continuing to do it for a month. I still practice mediation to this day.

Professional- I feel that mediation can help people who have a high level of stress and need to recapture their focus. I also feel that mediation is a great way to help someone feel at peace. Meditation before going to work can be extremely beneficial. It can help someone start their day calm and collected. When I go to work, sometimes I feel a little stressed. If I meditate before I go to work, I feel more at ease. Meditation can also be great before going to school. I think many people can agree that school can be very stressful. Possibly meditating before school can eliminate that stress. Of course meditation has a few possible side effects (anxiety, depression, and being uneasy, but controlling those feelings can only make meditating more enjoyable.   

Conclusion- I absolutely love mediation. I am glad that I have picked this topic to be my first transformational change. If I hadn’t have chosen meditation, I might have had a little bit more of a stressful semester. This practice helped me on many different levels; eliminate stress, regaining focus and energy, and feeling more at peace. I recommend mediation for people who also share these things.



  Practice Summary on Meditation

           by Michael Anda (ma658)


Personal - For my second transformational practice I chose meditation. I consider meditation a study as well as an art. Years ago I learned to meditate while training in Tai Chi Chuan and Ying Jow Pai Kung Fu back in New York City. The two martial arts were often taught together and meditation was also practiced along with the physical aspect of training. Meditation was used for relaxation and for focus both before and after training. This is what I call passive meditation. The other form I call active. The meaning of active and passive in the martial arts vary from what is mentioned in the text. Most of us associate meditation with sitting in a relaxing position and remaining motionless throughout the process. Practitioners of active meditation use the process to focus while standing in forms or while in motion. It’s almost like being in a hypnotic state; however, you are totally aware of your surrounding - even more aware than usual. We are all familiar with some form this active process such as, people that can break bricks with their bare hands and feet without injury, walk on fire or pierce their bodies without feeling pain. In its passive form, I use meditation to retune, relax and to control stress. Meditation is proven to control or lower the release of stress hormones that can lead to elevated blood pressure levels or cardiac related issues. My stress level has been reduced dramatically by the use of meditation.


Professionally - As a martial arts instructor I can think of many useful applications for meditation in a professional setting. Better focus and improver concentration is one of the more practical results from daily meditation. Reduction of stress, lowered blood pressure levels and reduced cardiac issues are but a few of the positive results. Better mental health resulting in a more positive attitude, better patients, tolerance and empathy are also some examples positive aspects. Meditation can also be instrumental in the reduction of levels of depression. Virtually everything mentioned in my personal summery can be applied professionally as well. I see only all pros and no cons.


Summery - The transformational practice of meditation has been a rewarding and enlightening experience for me and has reopened a door that was blown shut by the stress and pressure of school related workloads. This practice now reawakened will continue on long after these wiki’s have drifted off quietly into cyberspace.


(Michael Anda - ma658)


I would like to extend a personal thanks to Patricia Stiller and Sandhya Jonnalagadda for allowing me to post in their site.



All these summaries make this Wiki page so much better!  I am so happy you and everyone else posted on our site. Thank you for your comment!  :) (Patricia Stiller)




Practice Summary on Meditation: 

(April Hammonds)


Personal: For my first practice of self care i choose Meditation........i originally started out with my first journal stating i would practice Meditation 7 days a week for 5-10 minutes daily. Over time i said i would take it from 5-10 minutes to fifteen minutes per day, however that did not pan out as i wanted. It seems as if there is not enough time in the day to relax, clear my mind and focus on my own self care........the day to day stressors can become difficult and although i did my best to incorperate daily a mediataion practice, somedays just did not allow it. The Meditation practice i did experience over the course of time, was greatly beneficail and at times gave me an overall sence of well being and relaxtion, feeling like i had been rejuvenated after completing one or more sessions a week. After learning about this self care practice through the required reading material from the course, the internet and the NAU Cline Library i have obtained a very strong understanding of Meditation and now incorperate this self care into a weekly routine. The beginning was a bit difficult for me, i had never practiced Meditation and did not actually know how to completly clear my mind and focus on one object, even if it was starring at a flower in the park........my mind would be more distracted, wonder and think of other things, it took a week or so before i really got a good sence of what Meditation really was and how it could become beneficial in my life. I started this practice because i had never experienced it before and wanted to try something new in hopes that it would give me a stronger feeling of relaxation, less stress and REJUVENATION :)


Professionally:  I believe there are numerous ways to use Meditaion in the professional field, it can help individuals with less stress, overall sense of well being, can help the heart, relaxation, incorperate a active and healthy lifestyle. This practice would be great for anyone......mothers, students, professinals.....anyone!!! This practice does however have a few downfalls that may include.......anxiety, and depression. If using this self care practice on a daily basis, a person should obtain the proper information prior to starting this self care, reading up about this topic, doing some homework and talking with professinals who have experience and can help them through their journey of this practice to find their own inner peace and well being.


Summary: I think this practice is a great way to clear my mind, gain focus, relax, become much more calmer and have a feeling of being rejuvenated and become more active and have more energy.......i seem to space out every now and then, and what i am really doing is practicing my Mediation.....i know now how to clear my mind and focus, blocking out the outside disruptions......that was a very big part of this practice i found that was extremly difficult and i feel great to know i have overcame that and now can get the maxiumum results when i incorperate this practice in my weekly routine. I love this self care and will continue to Meditate on occasion........this experience for me was great and i hope others will give it a chance, but before doing so they should read up on this self care practice.

(April Hammonds)


Summary:  This practice really did help me in my daily life.  I had an easier time doing it in the afternoon then first thing in the morning but during this practice I had some life changes that would have normally thrown me for an emotional loop and I was able to maintain a sense of peace in my heart and head.  I feel like this practice made me a better mom and wife and well as person but I had more patience with the stress of my life.  Listening to the lectures of John Kabat-Zin were incredibly insightfull.  They helped me to focus on my breath during the day and during my meditation which is something I will do forever.  I never thought that trying to be mindful was also a way to meditate but it has been instrumental in my practice since ADD is something I struggle with and sometimes sitting for 10-20 minutes seems like an eternity where mindful meditation is something that I can do throughout the day to maintain the effects of my practice. (Christina Brown)

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