Meditation

“It does not matter how long you are spending on the earth, how much money you have gathered or how much attention you have received. It is the amount of positive vibration you have radiated in life that matters,” 

 

Summary:

     Everyone is looking for their own way to relax, whether it be going on a walk or laying down with a book but many scientific studies have now shown that Meditation could be the most effective way to relax and calm the mind and body. Meditation is the practice of clearing the mind and being aware of ones body and breathing as one. The clearing of the mind makes ones decision making and daily activities become less stressful and more enjoyable because of meditation. Meditation has shown to improve PTSD, anxiety, cognitive function, and creates a more positive and clear understanding of ones life. The positive effects of meditation are not only supported by religious or spiritual peoples but is now supported by well respected people in the medical field. From Buddhist monks to troubled youth, people of all different backgrounds have been changed and positively influenced from the daily practice of meditation. 

 

 

Media:

     The new three videos were made by Tibetan Buddhist meditation master Yongey Mingyur Rinpoche in these videos he shows how meditation has helped him move beyond his debilitating panic attacks and anxiety. Meditation has been a very large blessing in master Yongey's life and he is passionate about sharing and teaching his life changing practice. He tells his story of how he came about meditating and teaches about breathing and body awareness. He gives a very clear and insightful look into the practice of meditation.  (Zoe Smith)

 

How to Meditate (1 of 2)

 

(Zoe Smith)

How to Meditate (2 of 2)

(Zoe Smith)

 

Guided Meditation 

(Zoe Smith) 

 

 

Could Meditation Improve Graduation Rates?

http://web.b.ebscohost.com.libproxy.nau.edu/chc/playflv?url=http%3a%2f%2fcontent.ebscohost.com%2fContentServer.asp%3fT%3dL%26P%3dAN%26K%3dNBC-2658584%26S%3dR%26D%3dhvh%26EbscoContent%3ddGJyMMTo50SeprU4y9fwOLCmr0yeqK5Srq24SbWWxWXS%26ContentCustomer%3ddGJyMPGmrkiuprVNuePfgeyx4YDh&sid=a940a45b-c61d-4705-bcac-8cf75230f993@sessionmgr115

Short video discuss how meditation is improving academic performance and increasing high school graduation rates. (John Castaneda)

 

How Meditation Works

In this Video a Rubik's cube is used as an analogy for how meditation works and effects you life. (John Castaneda)

 

The TM Experience - How Transcendental Meditation Works

This video defines and shows what transcendental meditation is, then gives scientific evidence of why it improves your mental state allowing you to experience a more fulfilling daily life. (John Castaneda)

 

 

Articles:

 

Potential Effects of Meditation on Age-related Cognitive Decline

This journal shows how mediation helps cognitive function in younger and middle aged adults improve.  (Zoe Smith) 

 

Exploring an Intensive Meditation Intervention for Incarcerated Youth

 

In this journal incarcerated boys were put into meditation sessions for ten days and 6 themes were shown throughout their meditation experience. These six themes were: enhanced well-being, increased self-discipline, increased social cohesiveness, expanded self-awareness, resistance to meditation and future meditation practice. (Zoe Smith)

 

Significant Reductions in Posttraumatic Stress Symptoms

This journal looked at Congolese refugees with PTSD. These refugees were taught Transcendental Meditation and were observed 10 and 30 days prior to the beginning of their practices. After this the numbers showed no negative impact and a great drop in numbers in the check list regarding PTSD, all refugees continued in practicing Transcendental Meditation. (Zoe Smith) 

 

A Buddhist-based Meditation Practice for Care and Healing: An Introduction and Its Application

In this journal we see how specific  Budapest-based meditation  practice increased the feeling of  coherence, self-esteem,and purpose of life in students at a Japanese university. (John Castaneda)

 

Effects of Meditation on Anxiety, Depression, Fatigue, and Quality of Life of Women Undergoing Radiation Therapy for Breast Cancer

 This journal demonstrated how women undergoing radiation therapy for breast cancer experience some reduction in anxiety, fatigue, and improvement in quality of life. (John Castaneda)

 

Mindfulness Meditation, Well-being, and Heart Rate Variability: A Preliminary Investigation into the Impact of Intensive Vipssana Meditation.

This journal gives an insightful view of how intensive vipassana meditation increased measures of well-being and its impact on heart rate variability. (John Castaneda)

 

 

Websites:

 

Centers for Disease Control and Prevention

The Center for Disease Control and Prevention explains what exactly meditation is and whether it is right for what a person is looking for. (Zoe Smith) 

 

Transcendental Meditation 

This website explains how Transcendental Meditation differs from other meditations. (Zoe Smith) 

 

Effective Health Care Program

Effective Heath Care Program shows the positive effects of meditation and how it can better ones Well-Being, if continued regularly. (Zoe Smith) 

 

National Center for Complementary and Alternative Medicines(NCCAM)

This is a great website that defines meditation and gives a great overview from types of meditation to what meditation practice is best for you. (John Castaneda)

 

American Meditation Institution: Self Care For Healthy Living

The American Meditation Institute website outlines for beginners hot to initialize, go through, and end your meditation session. (John Castaneda)

 

WebMD

WebMD is a great source that provides information about the health benefits and risks of meditation. (John Castaneda)

 

 

Books on Meditation:

 

Relaxation, Meditation, and Mindfulness: a Practical Guide

Smith, Jonathan C (2005). New York : Springer Pub. Co.

This book is showing teaching how to successfully relax and meditate. It gives examples of different types of people and how one can meditate by catering to your own needs. (Zoe Smith)

 

 

Meditation for Beginners 

Kornfield, J. (2008). Boulder, Colorado : Sounds True.

This book is a broad look at meditation from walking mediation to understanding ones breathing while they meditate and understanding the body while mediating. (Zoe Smith)

 

 

Meditation: Now Inner Peace through Inner Wisdom

Goenka, S. N. (2002). Onalaska, Washington : Vipassana Research Publications.

This book describes how to meditate from the perspective of a health practitioner, from both traditional and a more modern approach. (Zoe Smith) 

 

 

Where Ever You Go, There You Are: Mindfulness Meditation In Every Day Life

Kabat-Zinn, J.(1994). Where Ever You Go, There You Are: Mindfulness Meditation In Every Day Life. Hyperion.

Jon Kabat-Zinn explains in his book how mindfulness meditation can be used to reduce anxiety, achieve internal peace, and enrich your personal life. (John Castaneda)

 

 

Mindfulness In Plain English

Gunaratana, B. H.(1996). Mindfulness In Plain English. Wisdom Publications

Bhante Henepola Gunaratana explains the myths, realities, and benefits of meditation while explaining how we already possess the knowledge to live a more productive and peaceful life. (John Castaneda)

 

 

Yoga and Vipassana: An Integrated Life Style

Ray, A. (2010). Yoga and Vipassana: An Integrated Life Style

Amit Ray how an integration of yoga and vipassana meditation can lead to a happier and healthier life. (John Castaneda)

 

Original Creation:

Meditation Powerpoint

Quick overview of what meditation is, what type of meditations exist, what meditation is used for, and meditation recommendation. (John Castaneda)

 

Meditation Scripts Powerpoint 

This powerpoint describes what a Meditation Script is and provides scripts from websites in order for the viewer to use them in their future transformational meditation practice. (Zoe Smith) 

 

 

 

 

 

Summary of Practice Reflections:

Meditation (Becky Russell): My overall experience with this practice was more difficult but also more rewarding. The easiest part of this practice was to find time before I went to bed to practice meditation. The most difficult part was actually clearing my mind and getting to a calm state for more than 3minutes! I’m always used to running around and being active, so to clear my mind for at least 15min 3 days a week was surprisingly difficult in the beginning. At first when I was struggling to clear my mind I felt extremely frustrated and NOT relaxed, but as I stuck with it and used a mantra to clear my mind, I ended up feeling more rested afterward. The most meaningful part of the practice was at the end of my meditation sessions when I ended with a gratitude prayer. As a result of my meditation practice, I find myself actually practicing gratitude more throughout the day. Every mantra I used to focus my meditation around centered on gratitude so as I grew in strength with meditation and being still and calm, I also grew in gratitude and my awareness of the gifts around me. Two personal applications for meditation may be done at home like I practiced for personal relaxation and focus or done in a group setting like the yoga classes at the HLC. Two professional applications for meditation can take place in religious services in worship or done when praying for the health of an individual in the hospital like we read about in healing with intention. Meditation done in a medical environment can be very beneficial for the patient.

 

     Meditation is the best choice I made for the second transformational practice. This is because I am an anxious person and sometimes I can overwhelm myself with stress. Personally, with the help of meditation I have been able to calm both my mind and body. Another reason why meditation has helped me is how it makes me feel relaxed and happy for the remainder of the day. If I wake up cranky I will meditate and it will help me make the connection with my mind and body and it help me realize that it is better to be happy. Meditation can be an essential on a professional level for multiple reasons. One thing it can really help with is that it can teach clients that they can use meditation to calm themselves when they feel like they are having high levels of stress. Another thing that can help them is making the connection between mind and body. When this connection is made it helps keep the spirit at peace.

            What I learned from meditation is that it has helped me find a way to calm my mind and body. It has also helped me make the connection between mind-body. The separation of the two made it hard to reduce stress alone. Yet with the two working together, it is easier to give myself peace. The change I have noticed is wanting to meditating rather than having to. This is true, especially in situations that can cause stress. Another change I see is how calm I am when I wake up in the morning. So having that meditation before bed really benefits me the next day. I am still planning on meditating in the future because I see the positive benefits it has given me from the past few weeks. I still plan on meditating in the morning and night, but now with summer I can meditate longer and more frequently. Meditation has really helped me learn to relax my mind and body, and I would recommend it for anyone. (Alexis McKinley)

Practice Reflection: 

     For my second transformational change I chose meditation. I thought meditation was the best choice for me because it went hand in hand with my bodywork of yoga and I always enjoy shavasana. I am naturally very anxious and constantly over thinking just about every situation in my life so I thought meditation would be a perfect fit for myself. I meditated for 5 minutes at any point in the day I had time so I could keep my mind in check and find a balance between my body and mind. At times a struggled because my mind would wander or stress would take over depending on the activities from the day. I found that if I meditated directly after a class that I would not be a focused on myself but more on what I had just learned. The best time, for me, was meditating in the morning or before bed because I would have a mind clear of any homework or duty and was able to clear my mind and either start or end my day with a peaceful activity. In about the last week of my practice of meditation I hit a bit of a bump because I was starting a new job and had an immense amount of homework and tests. Because of this I found myself stressed for meditation time but then realized that waking up even earlier and doing my meditation before my days that I could face the stress of a new job and school with even more positivity and power. After practicing and learning when the best times for me to meditate things became easier and it became less of a homework assignment and more of a daily routine. Meditation brought a more spiritual side out of me and I could not be more grateful for this transformational experience. 

     Meditation can be helpful on both a personal and professional level. One personal application of meditation would be how I was sitting at home after or before my days taking time out and making sure my body and mind were working together in a positive way. Another personal application that can be geared toward the mind after a bodywork routine would be shavasana a the end of a yoga class, working with the people around you to create a beautiful and positive energy in the room. A professional application of meditation would be encouraging patients who have PTSD to meditate daily in order to create a peaceful space and help them calm their minds. Another professional application of meditation would be helping people who are prone to stress in their own work environment meditation in order to keep a happy and positive work place. (Zoe Smith)

 

My second transformational practice that I chose was the practice of meditation. Out of the two practices I enjoyed this one the most. Getting started was difficult for me. I struggled with getting my mind to shut off and just relax. I found that walking meditation is better for me. Sitting still for a period of time is hard for me. The walking meditation allowed me to empty my mind and just focus on my breathing and the beautiful nature surrounding me. This practice has benefited me immensely. This semester in particular has been extremely stressful and busy. I took on a job and am balancing classes and involvement in multiple organizations. Meditation has allowed me to take one thing at a time and keep myself from getting overwhelmed. Another surprising benefit of meditation is that I learned to be grateful for every little thing that I have in my life. When I meditated I found my mind wandering to all the great things that I have in my life. If I found myself starting to be overwhelmed with my life or unmotivated to push myself harder I would take time to do at least a five minute mediation. As the time went on I found that meditation became less of a task and more of a pleasure. I think I will continue to meditate to help deal with my high stress lifestyle and just because I enjoy the feeling of being relaxed and calm. (Sarah Begoun)

 

     The second transformational practice that I took part in was the practice of meditation. I tried to meditate for 5-10 minutes every day. It was nice to have a few minutes at the end of the day to clear my mind. The first week of meditation was sort of difficult because I had a hard time completely clearing my mind. I would start getting anxious and automatically start thinking about all I had to do in the week. I was soon able to focus and clear my mind by the second week. Meditation has taught me a lot and had made me realize how stressed out I am all of the time and how much I worry. Meditation has really helped me relax and not get so worried about all that I have to do, because it will get done. I think that I can use meditation personally and professionally. Personally, I can use to de-stress and relax at the end of the day. That is how I used it during this class, and it definitely helped. Also, I could use it before exams. I get really nervous and anxious before exams and presentations, so meditating for a few minutes before I leave for class could really help me focus and relax. Professionally, I could use meditation with my physical therapy clients. In my clinic, I want to have pilates and yoga as part of my clinic, so adding in a section of meditation could help the patients relax and help get their minds off of any pain or frustration they may be having. Also, I could use meditation as a take-home practice for my clients. A lot of physical therapy patients can be frustrated or depressed that their injuries limit the things that they love to do, so helping them practice meditation can help them stay calm, make them feel more in control of their thoughts and emotions, and feel more optimistic about their future. I’ve learned that meditation can help connect the mind and body to be more in synch to therefore help lower my stress levels and help me focus better. Meditation has helped me feel more in control of my worries and thoughts. (Taylor Lajoie)

 

 

 

 

 

 

 

Practice#1: Meditation

 

 

 

            The first transformational practice I chose this semester was meditation. My goals changed as the semester progressed, but ultimately I wanted to meditate for forty-five minutes two to three times a week. I logged these sessions on my calendar to keep track.

 

When first starting this practice, my goal was to meditate for five minutes every day; however, I quickly realized that this style did not work for me, and that I would need to give my sessions more time. It’s too hard for me to reach a calm state in such a short amount of time, and I didn’t feel like I was accomplishing anything by rushing through the process. After changing my routine to three forty-five minute sessions, I started to feel a little calmer, less drowsy, and a little less stressed. Furthermore, I’ve learned that the lesson of taking things slow and being mindful applies to more than just my meditation. If I want to get the most out of anything in life, I must go at the pace that is best for me and stay focused on taking things one step at a time to avoid becoming overwhelmed.    

 

Though I’ve come to understand what I must learn from meditation, I am nowhere close to being a pro at the practice itself; I still struggle with staying in a relaxed mindset and remembering to be mindful. However, I know that is precisely why it is called a practice, and will consider continuing meditation after this semester has ended. I think this will help me manage my stress better and learn to relax when I have the time rather than continue dwell on things. Furthermore, I am going to try and be more mindful in general. I often find myself forgetting that this moment is fleeting and that I should appreciate every second I have. Also, I am very interested in sharing this practice with my future clients. I think a big part of being successful in life is the ability to find peace in the chaos; it’s easy to become overwhelmed with everything we should do or need to do or want to do, but meditation can help people step back and remember to simply enjoy the moment. In addition to meditation, I want my clients to join me in trying to be mindful of everyday moments. This will hopefully make a person more conscious of their health, wellbeing, relationships, and everything else that doesn’t get the attention it should. 

 

 

 

(Nicole Nathern)

 

 

Over the second half of this semester I participated in the transformational practice of meditation. Prior to this assignment I had never practiced or even thought to practice meditation and therefore I was surprised to see how much of an impact it had on me. I felt very calm and at peace upon the completion of each meditation session and I now feel that I have a better understanding of who I am and who I want to become. Any stress that I was experiencing prior to each session seemed much smaller and manageable. I also felt as though I gained energy after completing each session which was most likely due to a greater focus on the tasks that I needed to complete that day. I personally think that I will use meditation as an escape whenever I begin to feel overwhelmed and also when I want to relax. Professionally I think that I can now instruct clients who are feeling overwhelmed or need to get away from their busy lives. (Michael Massey)

 

Reflection Summary

 

The second transformational practice that I took part in over the second half of the semester was the practice of meditation. Although I didn't enjoy this as much as I did jounraling, I still thought that it was a very cool practice to take part in. I struggled with meditation sometimes because I found myself getting too relaxed and wanting to fall asleep. My life is extremely busy and sitting down and meditating was more like a rest period rather that a time to center my thoughts. I did feel like it helped with my stress because it allowed me to forget about all the things I had to do for the day, and was able to just be in the moment. After this semester I may plan on trying to meditate but I don't see myself doing it as often as I plan to journal. I feel like jounaling is a way for me to release my thoughts and stress in a better way rather than meditation. (Anthony Troftgruben )

 

Reflection Summary

The first transformational change that I chose to do was Meditation and my overall goal that I would gain from this practice was to actually know the feeling of meditating. My practice sessions were three days a week and lasted for five to tens minutes, just a short session. I keep track of my practices in a calendar and also having a witness sign it for me.

 Although it was a challenge I stuck through with it as the days pasted, but some days I didn't do my practice. At the beginning of the practice it was very difficult, just getting into the mode of relaxing and easing your mind is quiet difficult. But I learned from meditating and how it can help you internally and mentally. I started with the idea of it being a quick practice to learn, but as I came to find out it was very time consuming and had many techniques that needed to come to attention. My first couple of practices were very hard and I got frustrated at some points and just wanted to give up, but I just kept telling myself if I continue to practice I would catch onto it. So I keep practicing on the days I choose to practice, but some days were just too stressful for me to do. The most difficult part of the practice was just clearing my mind and focusing on something to help me relax. Mostly because I am the type of person to get things done fast and quick, it was hard to be patient. But as the days keep passing I grew onto learning meditating and somewhat got the hang of it. I learned so many good and positive things from this practice, for one that taking things slow and at a pace you can control is the best option for yourself. Also that being at peace with yourself is the best stress leaver over anything. Being at peace, relax and just in a positive mood can take you a long way in life or just in your daily ordinary life. The changes I see in myself is a good change in my attitude, thinking and my stress level isn't at its highest in my life and within myself, a positive change!

Since practicing meditation I have learned it, although I am not the master of meditating because for one I still struggle with it. I plan to continue meditating when I have the time and I know it will help me manage my stress and overall mental status within myself and surrounding. Since practice I am more clear minded and it has benefitted me tremendously when it comes to difficult times. It also has made me appreciate the unusual things in life that we take for granted everyday and especially our time we consume. Personally, I am telling and encouraging my family and friends to try out meditation, because to me it was a good way of relieving stress and burdens. It helped me and I know that it will help them in anyways that is possible, even though it is hard at first. Professionally, I would tell them to see a guaranteed professional monk to help them because more knowledgeable about meditating. Also having them learn the simplest things of meditating and they will benefit from it positively. (Shandall Yazzie)

 

Summary Reflection

     Mediation is a very relaxing activity and has many benefits on those who decide to partake. I tried a few different methods of meditation and found them to all be useful but I also realized that different methods work for different people. There are some who let their mind wander and some that try and clear their minds. Both seemed to work for me and left me very relaxed and energized. In the personal aspect of things, meditation can be beneficial when someone, like myself, gets to a level of stress that seems unbearable, they are able to take 5-10 minutes and just relieve themselves of any negative energy through meditation. The key, I found to meditation was being comfortable, and this relaxed my body and mind. Mediation is also a good technique on a personal level for those who have a high temper. They can sit by themselves when their blood begins to boil and they can calm down through the silence and the rhythmic breathing. Not only is it helpful on a personal level, but also in the professional world. I have heard of some offices that have a meditation room where their workers can go to meditate during the work day. They are allowed to sit down and just unwind from the stresses of the long work day and give them a more energized feeling so that they can return to work ready to accomplish the task that lies before them. It is also helpful in creating good relations with the people that they work with. We all know that the more stressed out that we get and the harder that we work, the more likely it is that we will take the anger out on some innocent person for no reason and this can establish negative relationships between coworkers or group members. Taking the time to meditate leaves the person with a more energized an positive attitude in the work area. Mediation is different for everyone but I believe it to be a very beneficial technique to unwind and relax during stressful situations. (Chris Oestmann)

 

Summary Reflection

     Meditation was my second transformational practice and it was my favorite of the two I did. I meditated six days a week every week and I held the mentality that I would set time apart to meditate like I would set time apart for a workout. The way I recorded how effective my transformational practice was by grading my stress level from a scale of 1 to 10, one being the most calm I have ever felt and 10 being the most stressed I have ever felt. Meditation helped me tremendously since I started my transformational practice about the same time I started spring ball for football which is a very stressful time for me since I have to balance school, football, and my personal life.

     

     My experience with the practice was a very beneficial one since it helped keep me level headed, organized, and reduce my stress. The easiest part of the practice was setting time apart from my day to actually meditate. Everyone has any where from 15 to 45 minutes of time they could use meditate. The strategy I used to help hold myself accountable was looking at the practice of meditating like a workout where I always need to workout every day to help keep me strong and fit so for my benefit I had to set some time apart for it. The most difficult part of the practice was actually getting into the mood or zone to meditate. A really stressful day could make it hard to focus and clear your mind or lots of external noise stimulation could also make it hard to concentrate. I ended up using technique such as wearing noise canceling head phone to block out external noise and practicing meditation eventually became easier to get into the mood the more I did it as my brain, mind, and body learn to recognize that it was time to get better. The most meaningful part of the practice was how much of an impact daily meditation had on my every day life helping me to clear my thoughts, organize my thought, relieve my self of tension and stress, and bringing a sense of joy into my life. As a result of my practice I felt ready to take on what ever the world had to throw at me. As a result of this practice what has changed in my life has been a sense of clarity, readiness, and stress reduction in my life.

 

     Personally I can use meditation as stress releaser as I did with my experience. At the time of my transformational practice I had a lot of high stress situations going on in my life and the only ting I could think of was how bad my experience with that stress was last time. Meditating help me relieve most of that stress. I could also use meditation not only to relieve stress but to help prepare myself mentally for a stressful upcoming moment.  For example before a big football scrimmage I could meditate and clear my mind so I can concentrate on preforming at my best. Professionally as a personal trainer I could use meditation to help enhance my clients performance. If they are stressed from the external world I could help they relieve stress through meditation so that they can be ready to train and forget about everything outside of the gym. I could also use meditation professionally in the sense that I could send a client home with a prescription to meditate if the are expressing a sense of disorganization. Meditation help a lot with clearing the mind, putting things into perspective, and organizing thoughts so that you can have a better flow to your day. (John Castaneda)

 

     The second transformational practice that I participated in the second part of the semester was meditation. I also learned multiple lessons through participating in the personal experience of the practice. By participating in the transformational practice of meditation I have learned that I am overall a much calmer person. Whenever I practice meditation my heart rate and breathing slows down tremendously. I tend to go to meditating whenever I feel like I am going to do something I regret. I also use the slang word “wooosahh” to calm my thoughts into positive ones. I try to meditate at least once a day because it gets my mind and thoughts right to have a good productive day. The one thing that I love about meditation is that it does not take up a long time period of your day. I usually meditate for about 10-15 minutes. It depends on the situation for me whether I need to meditate longer or shorter. For instance, I meditated for about 45 minutes when I was going through a rough time with my family, school and basketball all at the same time. I had to get myself back on track with everything and made sure that I knew that everything would be okay at the end of the day. I didn’t find meditation hard to get into at all because I was all for it just based off of my positivity towards it. My life has completely changed just based off of these two transformational practices that I participated in. I recommended my roommates and teammates to engage in this whole process of multiple practices that will benefit your life and overall health. I will be very consistent with both of these practices for the rest of my life because I honestly cannot see myself without either one of them. I really enjoyed participating in these transformational practices that have changed my life for the better. (Erikka Banks)