Module 2 : Meditation

Practices, Therapies, and

Benefits Part I

Objectives:
What is meditation; definition and understanding
meditation;
Physiology of meditation;
Mental, physical, and emotional benefits of meditation;
Meditation as a healing modality.
Meditation effects on aging, stress, and hypertension;
Effects of meditation on sleep, concentration, heart
disease, and stroke.

2.1 Introduction
“The way to do is to be.” – Lao Tzu

Do you experience stress and anxiety and the inability to

concentrate?

Meditation is the practice of tuning into your inner self

Meditation practice: the practice helps the mind to

develop the skills and strength to manage problems
relating to our own thought processes. Most of the
stress and anxiety that we experience is created by our
own minds and is related to what we think of ourselves
and our relationship to the world around us.
Meditation helps to calm internal chatter and false
self-perceptions – cutting through misleading self-
perceptions is one of the most important benefits of
mindfulness. According to best-selling author of The
 Moral Landscape, Sam Harris, the incessant noise from
thought conversations in your head interferes with your
ability to perceive reality as it is.
Mental distortion and false beliefs are one of the
biggest causes of emotional stress – the resulting
unhappiness leads to frustration and depression.
Developing mindfulness is one of the most effective
tools to avoid this happening.
According to research, this form of rest and peace for
the mind helps to prevent and fight against certain
disorders, such as Alzheimer’s and ADD (Attention
Deficit Disorder).
Mindfulness and meditation are now widely accepted
practices in Western culture – in the past fifty years
or so, meditation practice has entered Western culture
and now finds acceptance all over the world.
Meditation is a potent tool for releasing repressed
emotions. As a tool for mindfulness, it has the
potential to release resentment and anger associated
with past memories. Constant thought conversations tend
to be self-perpetuating and you find yourself dwelling
yet again on all the reasons that made you unhappy.

Meditation trains the mind, in particular the attention, to

live in the present moment. Contrary to popular belief,
meditation is not restricted to conscious meditation practice
only. It can be said that you are meditating or mindful when
you are gardening, drawing, painting, playing with your pet,
dancing, singing, or listening to music.

In effect, any activity that helps you to live fully in the

present moment is said to constitute meditation. There are
several supportive strategies that help create a conducive
environment for awakening our true nature.

This module will explain the different types of meditation,

their associated benefits and will also discuss different
mindfulness therapies, including MBCT (Mindfulness-Based
Cognitive Therapy) and MBSR (Mindfulness-Based Stress
Reduction).

The first and most important step is to clear up some myths

and preconceived notions regarding meditation.

2.2 Mindfulness Meditation at Its

Core
“Surrender to what is. Let go of what was.”
– Sonia Ricotti

Once you are able to observe thoughts neutrally, without

judging or acting on them, you will gain access to the quiet,
dynamic space that lies within. In this still state, you will
learn to let go of limiting beliefs and negative thoughts
about yourself. In other words, regular practice of
mindfulness meditation helps to reprogram your mind and
dissolve old, persistent patterns of thinking.

Meditation helps to alter our perceptions, to enable us to see

and accept reality as it is. In fact, there are specially
designed meditation techniques that help to release toxic
emotions from the past, to enable us to move forward. For most
of us, the emotional association of one thought triggers the
next thought. During times of stress, these thoughts snowball
and thus overwhelm us.
The problem is that we tend to live most of our lives in our
heads and are led by thoughts alone. Stressful living, bills
to pay, children to feed and educate, and buying a home, etc.
leave no time to allow the mind to rest and replenish itself.

Meditation helps the mind to tune into a frequency that is

either long-forgotten or perhaps as yet undiscovered. In
effect, most of have forgotten the art of true relaxation.
Meditation essentially helps to enrich our lives by helping us
to live more fully in the present moment. This could be
playing with your children, preparing a presentation for the
office, or bicycling down to the supermarket. We may feel
disappointed if we do not see angels or visions or have a
transcendental experience; however, the truth is that we can
have those experiences, but the effects of meditation filter
into our daily lives after we have completed our meditation
practice. We will carry a residue of the restful awareness or
stillness with us into our daily activities.

Here are some useful guidelines about meditation:

Do not have high expectations of your meditation

experience. We often tend to entertain preconceived
notions about what we should expect. Sometimes, the mind
could be too agitated and active to settle down. At
other times, you may notice that the mind settles down
very quickly – just go with the flow.
Remember to go easy on yourself. Meditation is not about
getting the technique right – it is about allowing your
mind to find its truth. Let go of rigidity, preconceived
notions, or what you think you ‘should’ feel. Just be.
There are several different types of meditation
techniques available. Choose one that suits you the
best. Some examples include mantra meditation, sound
meditation, breathing and visualization meditation and
so on. Avoid practicing techniques that do not help you
to attain inner silence.
Remember to create the right inner environment by
avoiding external distractions: switch off your mobile
phone and request that your colleagues do not interrupt
you for ten minutes or so.

The main concept is to avoid thinking about your next

activity, errand, or job while you meditate. If your mind is
focused on the hour or day ahead of you, it will be unable to
become silent.

As you continue to practice meditation, you will gradually

learn to slip into your state of restful awareness, even in a
crowded lounge or a busy airport. Distractions, including:
noise, stress, worry, regrets, among other things; will slowly
cease to occupy your mind.

2.3 The Physiology of Meditation

“Life is available only in the present
moment.” – Thich Nhat Hahn

Research indicates that stress has a strong link with overall

health and wellbeing.

Prolonged stress is known to cause anxiety, depression, panic

attacks, heart disease, hypertension, and diabetes.

We are often in an unconscious state of tension and, as a

result, the body and the mind are always in a ‘fight or
flight’ response state.

High levels of stress – increasingly common in a world

dominated by a materially driven, cut-throat, corporate
culture – lead to tension in muscles, aching shoulders and
back, and frequent headaches. Stress results in the release of
a hormone called cortisol, also known as epinephrine, which is
responsible for increasing the heart rate, breathing, and
adrenaline flow thus places you at increased risk of health
problems, including heart disease.
The reduction of stress leads to the reduction of cortisol.
This results in an improved immune system because the body is
no longer redirecting important nutrients away from the immune
system. When the body is in a state of stress response,
cortisol regulates the immune system. In effect, the nervous
system instructs the immune system to reduce its activity
level so that energy and nutritional resources are directed
towards more important bodily functions.

Unfortunately, modern-day stressors tend to be persistent and

keep cortisol levels spiked for months and years on end.
As a result, the immune system eventually becomes weak and
ineffective. Hence, regular meditation has the potential to
reduce stress, by inducing the relaxation response. This, in
turn, helps to control cortisol levels in the body and thus
the immune system response is improved.

Meditation is also known to help ease constriction in blood

vessels thus paving the way for increased oxygen flow.

Increased oxygen and blood flow result in the following

positive outcomes:

Reduced production of toxic lactate. Lactate has been

linked to an increase in the likelihood of anxiety.
Improved energy levels because the cells are receiving a
richer supply of oxygen.
Improved muscular health.

Regulated blood flow and reduced stress decrease the risk of

heart disease and stroke. ‘Heart health’ as defined in a
holistic manner includes emotions such as peace, love, and
compassion. Our breath, thoughts and feelings meet at the
heart which is the most sensitive part of the body.

In fact, research studies have shown that the risk of heart

attacks is significantly increased by emotional shocks, such
as the sudden death of a loved one or the loss of a job.

A pioneering study conducted by Dr. Dean Ornish established

that meditation accompanied by a healthy diet, exercise, and
stress management could actually reverse plaque found in the
artery walls. (Patient Program Overview PDF)
The artery walls are damaged due to poor lifestyle choices,
such as: smoking, unhealthy eating habits, elevated stress
levels, etc.

Meditation is able to restore the body to its natural, basic

biorhythms.
Natural, balanced biorhythms mean that you are less likely to
overeat or smoke due to your perceived stress levels.

Heart stress and recovery are influenced by neurotransmitters

and hormones. Meditation has been found to be effective in
balancing these important biochemicals. Regular meditation is
known to release beneficial neurotransmitters, such as
oxytocin and dopamine, which reduce stress responses and
promote calm reactions to stressful situations.

When you meditate and relax, the parasympathetic nervous

system – the system that controls involuntary actions –
controls the sympathetic nervous system – the system that we
are able to control – and introduces balance. Thus, heart rate
slows down, blood pressure drops, blood vessels dilate, and
breathing slows down. Therefore, regular meditation has the
potential to improve heart health and restore overall
wellbeing.

FACT
A 2015 study found that Mindfulness-Based Cognitive Therapy
(MBCT) helped prevent depression recurrence as effectively as
maintenance antidepressant medication did.

Source: www.apa.org

2.4 Meditation Also Boosts

Creativity and Reduces Depression

Interactions between neurons in the brain

are the basis of thoughts, feelings, and
emotions.

Brain waves are created due to electronic impulses between the

neurons. While there are different types of brain waves, alpha
waves are associated with higher creativity and imagination;
hence, the phrase ‘brain wave’ refers to an intelligent or
brilliant idea.

Alpha waves are known to be produced when we experience

different states of awareness, such as conscious mindfulness,
meditation or daydreaming (when the brain rests in a default
state).

Meditation is also known to improve cognitive ability and the

effect stays with the practitioner through the day. A study
conducted by Harvard-affiliated researchers at Massachusetts
General Hospital indicates a definite correlation between
meditation and positive changes in the brain’s grey matter.

The Magnetic Resonance Imaging (MRI) showed that, after eight

weeks of regular meditation, the brain showed denser grey
matter in areas of the hippocampus. The hippocampus is
responsible for controlling self-awareness, memory, learning,
compassion, and reflection.

2.5 Meditation Can Help Reverse the

Effects of Aging
Loss of grey matter is typically associated with aging.

This is why mental faculties such as memory deteriorate with

age.

Regular meditation may be effective in reversing the effects

of aging due to the positive effect on the hippocampus.
Studies in the field of psychosomatic medicine (mind-body
medicine) show that people who practiced regular meditation
experienced lower levels of lipid peroxide – a hormone known
to accelerate the effects of aging.
In addition, meditation helps to restore the protective caps
on chromosomes called telomeres. This promotes healthy cell
division and is said to reverse the effects of cellular aging.

According to research studies conducted by Nobel Prize winner

Elizabeth Blackburn, regular meditation is able to slow down
the shortening of telomeres thus resulting in the following
benefits:
 Less negative thinking
Improved mental clarity
Improved longevity
Enhanced mindfulness
Better cognitive ability

2.6 Regular Meditation Promotes

Better Sleep
Meditation practice can also help stave off
the effects of insomnia.

The relaxation response helps the mind and the body to relax
and we are able to sleep better. Through regular meditation
practice, the mind becomes attuned to a natural state of
awareness and ceases to be agitated by external circumstances.
This is important because the major causes of insomnia include
stress, distraction, and mental agitation.

In addition, the stimulation provided by television, the

Internet, electronic devices, etc. increase restlessness. You
may be thinking about a movie that you watched before sleeping
or a disturbing news report. The mind retains these images and
feels emotion.

Mindfulness meditation helps you to stay in the present

moment, and the mind is no longer troubled by thinking about
the past, including events that occurred just a few moments
ago.
In addition to stress, people who suffer from anxiety and
depression tend to experience sleeplessness. Their thoughts,
which are usually disturbing in nature, dominate their mental
space and prevent the mind, and therefore the body, from
slipping into a state of stillness.

2.7 Meditation Helps Reduce

Hypertension
Meditation can help to control hypertension
or high blood pressure.

Although hypertension can be transmitted genetically, the most

common causes can be attributed to lifestyle factors. Poor
dietary choices, late nights, overwork, overeating, and
prolonged stress can all cause hypertension.

Very often, ‘normal living’ is unfortunately not so normal, as

far as the mind and body are concerned. Waking up to a busy
day, cooking, cleaning, earning a living, raising a family,
carrying out duties, and paying off debts can all contribute
to stress.

Sadly, people are not even aware that they may be suffering
from hypertension or borderline hypertension. Given the fast-
paced lifestyles of the twenty-first century, it comes as no
surprise that even young people can be diagnosed with
hypertension. In addition, hypertension was commonly regarded
as a disorder that was likely to become a full-blown problem
in time.
The truth is that hypertension is a ‘silent killer’ disease
that could lead to a stroke or brain hemorrhage. Ongoing
hypertension leads to distension of the arteries as they have
to accommodate increased blood flow. This in turn increases
the risk of heart attacks and strokes.
Hypertension is referred to as the ‘silent killer’ because the
afflicted person does not experience any overt symptoms, such
as pain or discomfort. Hypertension is one of the major
killers in the developed world. Meditation helps reduce
hypertension by helping the mind and body release negative
emotions. In fact, meditation is an integral part of stress
reduction programs designed for patients who suffer from
hypertension. For example, according to Centers for Disease
Control and Prevention, about 75 million American adults (32%)
have high blood pressure—that’s 1 in every 3 adults.

2.8 Meditation Improves Breathing

One of the fundamental benefits of
meditation is the increased awareness and
focus on breathing.

During moments of stress, anxiety or panic, breathing tends to

become shallow and fast. Sometimes, we may even forget to
breathe for some moments. The truth is that most of us do not
breathe deeply and fully, even when we are not stressed – and
we are always stressed.

Short, quick and shallow breathing is associated with stress

responses.

Meditation helps reduce stress and promotes mindful breathing.

Here are four important health benefits of slow and stress-
free breathing:

1. The body’s muscles automatically relax. Slow, focused

breathing results in the relaxation of the muscles.
2. As we breathe well during meditation, fresh oxygen pours
into every cell and rejuvenates all organs and improves
health at the cellular level. You are likely to
experience higher levels of stamina and improved mental
 abilities, including concentration and memory.
3. Mindful breathing meditation helps the body flush out
toxins from the lymphatic system. A build-up of toxins
is responsible for a number of health conditions.
4. Meditation breathing also promotes the release of
endorphins. Due to enhanced oxygen supply, the brain
releases endorphins which calm the body down and ease
pain. Regular meditation practices support pain
management.

2.9 Meditation Helps Improve Skin

Health
The release of cortisol during moments of
stress results in other hormonal imbalances
that lead to acne breakouts and skin
eruptions.

High levels of everyday stress lead to dry, flaky, acne-prone

skin plus hair loss. This is because the constant secretion of
cortisol leads to the diversion of other nutrients like
oxygen. The lack of adequate nutrients results in reduced skin
health.

However, experts suggest that the overall benefits of

meditation extend to skin health as well. In addition, the
increased rate of elimination of toxins helps the skin achieve
a natural glow.

Regular meditation can also result in the reduction of under-

eye bags and puffiness as you are more likely to sleep better
and the reduction of fine lines and wrinkles as meditation is
associated with anti-aging.
Mindfulness Meditation is known to promote weight loss by
addressing underlying mental and emotional causes. Mindfulness
helps people make conscious, positive choices when it comes to
eating. Emotional eating and cravings, etc. are some of the
common factors that lead to excessive weight.

Mindfulness helps address underlying causes such as poor body

image and negative self-image that lead to cravings and binge
eating patterns. When someone is tempted to eat to fulfill an
emotional need, meditation trains them to gently bring their
attention to their breathing or to focus on an object. This
shift in attention helps control emotional food cravings.

2.10 Meditation Can Help

Chemotherapy Patients
Meditation is quickly gaining popularity as
an adjunct to chemotherapy.

Meditation is said to reduce the after effects of

chemotherapy. The practice helps to intentionally shift
awareness and thus help chemotherapy patients to better manage
pain. Meditation also promotes the release of endorphins which
help calm the body and aid the pain response. Mindfulness-
based physical and mental health therapies will be discussed
in detail in the next module.

Here is a short summary of the benefits associated with

meditation:

Reduction in stress, hypertension, and anxiety

Improved quality of sleep
Better mental clarity, memory, and focus
 Improved immune function
Improved skin health
Anti-aging effects
Improved creativity and decision-making ability
Promotes a compassionate and loving approach

By practicing meditation, you are able to work better, enjoy

your life with all its ups and downs, and foster more loving
relationships with loved ones. You learn to accept and
acknowledge what is rather than what should or should not be.
The shift in awareness empowers you to lead a more fulfilled
and compassionate life. Whether it is playing a musical
instrument, participating in a sport, your work, painting or
enjoying a concert, you will enjoy what you do and will
eventually do it much better.

Business executives become more productive at work because

their minds are less cluttered and less distracted. They are
able to bring their full attention to the task at hand and
this leads to improved productivity and job performance.
Hence, meditation leads to an increase in overall physical,
mental and emotional wellbeing. As you become more aware of
your mind, body and environment, you are able to relate better
to yourself, as well as to others.

Assignment
Meditation Practices, Therapies, and Benefits Part I

Time: 30+ minutes

Work your way through this worksheet to see how well you have
absorbed the relevant information.

Download the worksheet below, print out and complete.

Download Worksheet (pdf)

Download Worksheet (Word)
Module Summary
The practice of meditation teaches us to love ourselves as
well as others. We learn to make compassionate choices, based
on the reality of what is, as opposed to making decisions
affected by personal bias. The healing power of meditation
lies in the fact that we are able to establish a connection
with our thoughts, accept their existence and come to terms
with reality.

Mindfulness meditation helps reduce resistance to living and

life. We are able to make peace with our internal experiences,
instead of being driven by hatred or fear. The
transformational change that occurs is able to switch the
thought ‘I like’ or ‘I hate’ to ‘it is’. Meditation is an
effective tool for mindfulness because it promotes composure
and clarity.

Meditation does not teach us to avoid pain or worry; however,

it empowers us by training the mind to acknowledge, accept and
experience the pain or worry. This process eventually allows
us to experience profound clarity regarding the true nature of
reality. We are able to navigate life’s obstacles from a place
of peace and compassion. The meditation process helps us
understand ourselves better.

Mindfulness meditation helps us focus on the task at hand or

the present moment, regardless of the external circumstances
in our lives. Beginners may often find that meditation is an
eye-opener and that we are controlled by a barrage of
unnecessary, deceptive and even false perceptions of
ourselves. This incessant internal chatter, which is often
unpleasant and volatile in nature, distracts us from
experiencing our true essence and holds us back from our
highest potential as human beings.

We waste a lot of valuable emotional and mental energy

fighting against negative distractions, such as doubt,
restlessness, boredom, and sleepiness. As we continue to
meditate, we realize that it is far easier to acknowledge
these distractions than to expend energy fighting against
them. Awareness of thought helps enhance physical and mental
wellbeing and helps you enjoy whatever you do.

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