Meditation Sue Zimmerman What is Meditation Meditation is

Meditation Sue Zimmerman

What is Meditation? �“Meditation is the art of opening to each moment with calm awareness. ” (Davich, 1998).

Benefits �Quieting the mind �Brings peace �Relaxation �Relieves stress �Compassion �Stillness �Focus �Reduce pain �Sleep

Illness �Allergies �Anxiety disorders �Asthma �Binge eating �Cancer �Depression �Fatigue �Heart disease �High blood pressure �Pain �Sleep problems �Substance abuse

Types of Meditation �Guided �Mantra �Body Scan �Mindfulness �Qi gong �Tai chi �Transcendental �Yoga

Elements �Focused attention �Relaxed breathing �Quiet setting �Comfortable position �Relaxing music �Chimes

How Much Time Will it Take? �Short amounts at first �Gradually add time �Morning and evening

First Time Reactions �Nothing �Peaceful �Relaxed �Positive �Energized �Ecstatic �Mental/physical energy that seems difficult (rare)

Preparing to Meditate �Choose the quietest time �No interruptions �Turn off phone �Sit or lie down �Close eyes gently

Posture �Sit straight up with head aligned �Relax jaw �Position tongue on roof of mouth �Close eyes �Arms hang freely �Feet planted �Hands relaxed and supported by legs

Mantra �Mantra – word or phrase repeated over and over again �Examples: �Om �Love �I am…. �Peace

Guided Meditation �Live or recorded �Voice guides meditation �Specific purpose �General

Let’s Try It Together �https: //www. youtube. com/watch? v=mo. BLrox 7 bwk

What Did You Think? �Bored �Relaxed �Peaceful �Calm �Anxious

Q&A

References �Davich, V. (1998). The Best Guide to Meditation. St. Martin’s Press: New York, NY �https: //www. youtube. com/watch? v=mo. BLrox 7 bwk