By MELINDA WILLIAMS
Meditation, around for millennia and practiced by all major religions, continues to be a practical and immensely beneficial tool.
There are a multitude of benefits derived from meditation: improvement in concentration, lessening of anxious and depressive symptoms, stress reduction, an increase in self-awareness and acceptance, better management of pain, and an overall improvement in cardiovascular and immune health.
Among some of the more common meditation practices are: Zen (zazen), metta (Buddhism’s loving-kindness meditation), Christian (contemplative prayer advocated by St. Teresa of Avila, et al.) and, from Catholicism, the Eucharistic and rosary meditation. Vipassana (insight) meditation and Transcendental Meditation (TM, a form of mantra meditation) are also widely practiced. A well-known Buddhist monk, Thich Nhat Hanh, advocates accessible meditation through walking. Finally, Jon Kabat-Zinn developed the system of mindfulness-based stress reduction (MBSR), a popular technique.
Many traditions practice 20 minutes, twice a day. For some of us, this may seem impractical. I recommend starting with a 10-minute practice every day. When practicing meditation, it is important to maintain an erect and comfortable posture. Using a chair or a cushion against the wall, supporting your back, is acceptable and smart; a timer is helpful, until you get used to the routine.
Try the following mantra japa (word repetition) meditation:
Find a comfortable seated position and, with hands resting in your lap, notice your body and any points of tension. Next, feel the breath moving in and out of your nose. Allow five to 10 rounds of equal, comfortable breathing — invite tension to release. Now, using the word “peace,” begin to coordinate the repetition of the word with your breath. As you inhale, silently repeat “peace” in your mind. As you exhale, do the same. If your mind wanders, be kind, returning it to the breath and mantra. Do this for 20 rounds. Lengthen this practice as you become comfortable.
The best meditation is the one you will practice, so take your time exploring the wide variety of traditions available. You can Google different types, use YouTube to practice, visit a church or a local temple for help, or even sign up for a retreat.
Williams has a master of education degree, is a licensed professional counselor and a certified yoga therapist. She is currently employed as a clinician at Century Health. If you have a mental health question, please send it to: Mental Health Moment, The Courier, P.O. Box 609, Findlay 45839.