TOPIC 6: MEDITATION THERAPY
o Also called as Metta meditation.
History of Meditation
• Some of the earliest written records of
meditation comes from Hindu traditions of
Vedantism around 1500BC.
• Around 6th to 5th century BC, other
form of meditation developed in Taoist
China and Buddist India.
• Their mind set and way of life promote
meditation to achieve peace of mind and
enlightenment.
Types of Meditation
• Mindfulness Meditation
• Loving-Kindness Meditation
• Transcendental Meditation
• Zen Meditation
• Kundalini Yoga
• Chakra Meditation
• Vipassana Meditation
❖ Mindfulness Meditation
o Mindfulness meditation is the process of
being fully present with your thoughts.
o This kind of meditation trains you to
focus on what you are thinking or feeling
at the moment. You can concentrate on
your thoughts, feelings or sensations.
❖ Loving-kindness Meditation
o One of the most prominent meditation
styles.
o This type of medication allows you to
focus your energy to feel the warmth of
love, kindness, and other positive feelings.
o Is the practice of directing well wishes
toward others. Those who practice recite
specific words and phrases meant to
evoke warm-hearted feelings.
o This is also commonly found in
mindfulness and vipassana meditation.
❖ Transcendental Meditation
o Transcendental meditation is a simple
technique in which a personally assigned
mantra, such as a word, sound, or small
phrase, is repeated in a specific way.
o This meditation technique promotes a
state of relaxation by helping you avoid
distracting thoughts and feelings.
o The idea is that this technique will allow
you to settle inward to a profound state
of relaxation and rest, with the goal of
achieving inner peace without
concentration or effort.
❖ Zen Meditation (aka “ZAZEN”
o The practice of preparing your body
and mind to be calm in order to open
yourself up to exploring the nature of the
being.
❖ Kundalini Yoga
o The practice of yoga dates back to
ancient India. o There are a wide variety
of classes and styles of yoga, but they all
involve performing a series of postures
and controlled breathing exercises meant
to promote flexibility and calm the mind.
o The poses require balance and
concentration and practitioners are
encouraged to focus less on distractions
and stay more in the moment.
o The goal of Kundalini Yoga is to
increase a person’s vitality and
consciousness.
o This practice is a mixture of physical
and spiritual meditation, using a
combination of dynamic movement,
breathing focus and mantra chanting.
❖ Vipassana Meditation
o Vipassana meditation is an ancient
Indian form of meditation that means to
see things as they really are.
o It was taught in India more than 2,500
years ago. The mindfulness meditation
movement in the United States has roots in
this tradition.
o The goal of vipassana meditation is self-
transformation through self-observation.
This is accomplished through disciplined
attention to physical sensations in the
body, to establish a deep connection
between the mind and body.
o The continuous interconnectedness
results in a balanced mind full of love and
compassion, teachers of the practice
claim.
❖ Chakra Meditation
o Chakra is an ancient Sanskrit word that
translates to “wheel,” and can be traced
back to India. Chakras refer to the
centers of energy and spiritual power in
the body.
o Chakra meditation is made up of
relaxation techniques focused on bringing
balance and well-being to the chakras.
Some of these techniques include visually
picturing each chakra in the body and its
corresponding color. Some people may
choose to light incense or use crystals,
color coded for each chakra to help them
concentrate during the meditation.
o There are thought to be seven chakras.
Each chakra is located at a different part
of the body and each has a
corresponding color.
CHAKRA
1. Muladhara (ROOT CHAKRA)
The root chakra, or Muladhara, is
located at the base of your spine. It
provides you with a base or foundation
for life, and it helps you feel grounded
and able to withstand challenges. Your
root chakra is responsible for your sense
of security and stability.
Colour RED
Location BASE OF SPINE
Symbol LOTUS W/ 4
PETALS
Animal Symbol ELEPHANT W/ 7
TRUNKS
Gland GONADS
Senses SMELL
Element EARTH
 Personality I AM (SURVIVAL, Location SLIGHTLY ABOVE
SEXUALITY, NAVAL
SECURITY) Symbol LOTUS W/ 10
YOGA POSES: Head to knee pose, PETALS
forward bends, child’s pose and reclining Animal Symbol RAM
bound angle pose. Gland ADRENAL
Senses SIGHT
2. Swadhisthana (SACRAL CHAKRA) Element FIRE
The sacral chakra, or Svadhisthana, is Personality I WILL (DIGESTIVE
located just below your belly button. This SYSTEM)
chakra is responsible for your sexual and YOGA POSES: Sun salutation, boat pose,
creative energy. It's also linked to how leg lifts and mountain pose.
you relate to your emotions as well as the
emotions of others.
4. Anahata (HEART CHAKRA)
Colour ORANGE
Location SLIGHTLY BELOW The heart chakra is associated
NAVAL with compassion, affection, and love.
Symbol LOTUS W/ 6 This forms your deepest connections
PETALS to affection, tenderness, and
Animal Symbol MAKARA endearment. This charka embodies
(MYTHICAL your ability to love unconditionally.
CROCODILE) Motivated by love, your fourth chakra
Gland GONADS is responsible for moving love
Senses TASTE throughout your life.
Element WATER
Personality I FEEL, I DESIRE Colour GREEN
(THE Location CENTER OF
REPRODUCTIVE CHEST
SYSTEM) Symbol YUM
YOGA POSES: cow face pose, pigeon Animal Symbol ANTELOPE
pose, and bound and open angle Gland THYMUS AND
LYMPH
3. Manipura (SOLAR PLEXUS Senses TOUCH
CHAKRA) Element AIR
Personality I GIVE AND
The solar plexus chakra, or Manipura,
RECEIVE LOVE
is located in your stomach area. It's
YOGA POSES: Eagle pose and backbends
responsible for confidence and self-
esteem, as well as helping you feel in
control of your life.

Colour YELLOW
 5. Vischuddha (THROAT CHAKRA) Element LIGHT
Personality I AM WHO I AM, I
The throat chakra (also known as
SEE (BRAIN,EYES,
Vishuddha) is responsible NOSE)
for communication, self-expression, YOGA POSES: Cat/cow pose, child pose,
and the ability to speak your personal shoulderstands.
truth.
7. Sahasrara (CROWN CHAKRA)
Colour LIGHT BLUE
Location THROAT The crown chakra is responsible
Symbol LOTUS WITH 6 for the transcendence of your limitations.
PETALS This chakra allows access to the utmost
Animal Symbol WHITE ELEPHANT clarity and enlightened wisdom. The
Gland THYROID crown chakra is the meeting point
Senses HEARING between the physical body and the
Element ETHER (AKASH) universe and soul. This chakra embraces
Personality I HAVE POWER TO the gratitude for your life.
COMMUNICATE
(COMMUNICATION Colour VIOLET
& EXPRESSION) Location TOP OF THE
YOGA POSES: Shoulderstands, camel HEAD
pose, plow pose, bridge pose. Symbol LOTUS W/ 1000
PETALS
6. Ajna ( THIRD EYE CHAKRA) Animal Symbol GARUDA
ENLIGHTENED
This chakra is said to be located in the
HUMAN
center of your head, parallel to the middle
Gland PITUITARY
of your eyebrows. It's believed to be
Senses EMPATHY, UNITY
linked to perception, awareness, and
Element SPIRIT
spiritual communication. Some say that Personality I SURRENDER TO
when open, the third eye chakra can DIVINE (THE
provide wisdom and insight, as well as CEREBRAL
deepen your spiritual connection. CORTEX)
YOGA POSES: Headstands, half lotus
Colour INDIGO
pose, corpse pose.
Location FOREHEAD
(EYEBROW
CENTER)
Symbol LOTUS W/ 2
PETALS
Animal Symbol GARUDA EAGLE
Gland PINEAL,
PITUITARY
Senses THOUGHT
Benefits of Meditation o Builds self-confidence

o Increased emotional stability

❖ Physical Benefits
o Increased creativity o Less
o Helps prevent heart disease aggressiveness

o Enhances immune system o Decrease in potential mental illness

o Lowers blood pressure o Better, more sociable behaviour

o Decreases risk of heart attack and ❖ Spiritual Benefits

stroke
o Changes attitude towards life
o Helps prevent digestive problems
o Creates deeper relationship with your
o Improves fertility God.

❖ Physiological Benefits o Attain enlightenment

o It lowers oxygen consumption. o Creates a widening, deepening capacity

for love
o It decreases respiratory rate.
Preparing to Meditate
o It increases blood flow and slows the
heart rate. 1. Choose a peaceful environment
2. Wear comfortable clothes
o Increases exercise tolerance.
3. Decide how long you want to
o Leads to a deeper level of physical meditate
relaxation. 4. Stretch out
5. Sit in a comfortable position
o Reduce anxiety attacks by lowering the
6. Close your eyes
levels of blood lactate.

o Decrease muscle tension. Meditation Practices

o Helps in chronic diseases like allergies, 1. Follow your breathing

arthritis, etc. 2. Clear your mind
3. Repeat a mantra
❖ Psychological Benefits
4. Concentrate on a simple visual
o Higher level of self-acceptance and object
insight about oneself 5. Practice visualization (open eye
medication)
o Reduces Stress 6. Do a body scan (tune in and
o Decreases anxiety reconnect to physical self)
7. Try heart chakra medication
o Helps people better relate to one 8. Try walking medication
another