It was most likely during the summer of 1967 that I first read about or heard about the word “Meditation.” That was when “The Fab Four,” known everywhere as The Beatles, met with the Indian guru Maharishi Mahesh Yogi in Wales. Intending to stay longer, the training and instruction in Transcendental Meditation was cut short when the band’s long time manager died unexpectedly. They obviously found something in the teachings that they thought was worthwhile because they went to India six months later with their wives or partners and about 50 others to resume the training. The band said that the instruction helped them to quit using drugs.
The subject of meditation caught my attention and I dabbled with it over the next several years. However, after suffering a concussion while playing racquetball in 1978, I started experiencing recurring migraine headaches that would debilitate me, sometimes for hours. And, the doctor’s prescribed medications were losing their effectiveness. Finally, I turned to meditation to relieve the pain. While it would take several months for the headaches to weaken, then to disappear. Eventually, the migraines were cured, never to return. Since then, I have included meditation in my bag of knowledge; and, have used some of the techniques to help myself and others through some stressful times.
There are many different styles of meditation. How do you select between them? Once selected, how do you learn to meditate? Here are some of the most popular styles of meditation:
Mindfulness Meditation
In mindfulness meditation, we become alert to our breathing, paying attention to it going in and out of our bodies and notice when our mind wanders from this task.
While there are several forms of mindful meditation, systematic reviews have shown that long term practitioners have reduced states of anxiety, depression and pain. (1) Structural and functional brain changes have been demonstrated.
Meditation techniques are often described as being either calming or insightful meditation. The intention of mindful meditation is to cultivate a quieter, more peaceful state of mind and improved concentration. Most such meditation practices involve focusing on a particular object – your breath, a mantra, a visualization, even physical sensations within your body – and returning to that object whenever you get distracted or notice your mind starting to wander.
Multiple studies have shown effectiveness against treatments for substance abuse disorders in reducing the frequency and quantity of alcohol and drug use. (2)
Zen Meditation
This ancient meditation may be the most familiar form. Buddhist tradition involves postural self regulation such as sitting upright and following the breath, particularly the way it moves in and out of the diaphragm, and letting the mind “just be” resulting in stress reduction and improved cognitive function. Studies have shown a reduction in the age related decline of cerebral gray matter volume. (3) Also noted were measurable improvements in attention performance.
Yoga Meditation
Many people automatically think of yoga when they hear meditation. And, just as there are many different types of meditation, there are several styles of yoga that are aimed at strengthening our inner systems, making it easier to cope with everyday stresses. However, to integrate the physical changes that result from yoga; and truly benefit from it, is to work on achieving Shavasana, known as the relaxation pose, to relax the body.
Trataka Meditation
Meditation is based upon the premise of being present in the moment. And, while individuals may mostly practice to relax and reduce stress, there are multiple examples of meditation being used to reduce or cure physical problems. One in particular is eyesight. This is of interest in my family because one of my son’s is noticing vision changes that he wants to reverse.
Trataka meditation is a method that reportedly will improve eyesight. It requires sitting comfortably and looking at a specific item for a specific period of time.
There are two ways to practice this:
1. Gaze at the flame of a candle;
2. Gaze at a small object.
Trataka is Sanskrit for “gaze.” It requires concentrating on a single object, either in the outer world of your environment; or, on the inside where it is pictured in your mind. In either case, the goal is to eventually blank out other objects.
For the eyes, it supposedly is best to focus on an actual object in the outer world. First, sit on a rug or yoga mat with your legs crossed. Next, relax your body holding your back and neck straight. In front of you, place a lit candle at eye level – approximately two feet in front of you. The candle should be small like a birthday candle. Now, stare at the top of the wick of the candle as long as possible without blinking eyes until they feel strained.
Finally, close the eyes and try to see the flame internally. When the image disappears, repeat the process from the beginning.
I will report if there is any eyesight change.
Everyday Assist
Meditation is about our daily lives. Practiced regularly, we can learn to really listen to what’s going on around and within ourselves. To be alert to what is happening. You do not need to go to a studio across town; nor, to a retreat at the beach. Instead, you can create an area in your home where you can be at peace with yourself. Many find that music helps to block out external noise and achieve greater access to their inner self. When that is the need, here is a fantastic place to find the music. You can sit on a cushion, a blanket or a chair. Look about you. Are your feet touching the floor? Is there a fan fueled breeze? Notice the light in the room. What sounds are you aware of? Notice your breathing.
Many people feel unsure of themselves when they first meditate. They may feel strange and unsure they are up to the challenge. But, everyone can meditate. In our Western culture, many approach meditation as a competition. How are they doing compared to what they’ve heard friends discuss. When this happens, we need to stop and restart. The ultimate goal is to relax, to enter a peaceful state and just be the way we are at this moment.
Do Not Judge
Meditation allows us to pause, step back and look at ourselves. This may be comforting. Or, it may be uncomfortable. We judge ourselves way too often. This results in internal tension which is harmful to our state of health. We all need to stop judging ourselves. We need to connect to our inner spirit and appreciate the moment. Not just once a day; but, frequently. We need to focus on all the good things about us and on all the good things you can feel when you are practicing mindfulness.
1.Ir J Psychol Med. 2020 May 14;1-3. doi: 10.1017/ipm.2020.38
2. Published online 2020 Jul 29. doi: 10.1186/s13011-020-00293-3
3. Neuropsychology. 2009 Sep;23(5):541-50. doi: 10.1037/a0016161
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