Lecture 4 Meditation.pptx, By Dr. Prashant Kaushik

Contents:-
Introduction.
Definitions.
Classification.
Techniques.
Effects.
1. Introduction:-
It is a practice which an individual uses a technique such as mindfulness, or focusing the mind on a particular object, thought or activity to train attention and awareness, and achieve a mentally clear or emotionally calm and stable state.
Since 19th century, Asian meditative techniques have spread to other cultures where they have also found application in non – spiritual contexts such as business and health.
2. Definitions:-
According to Walsh and Shapiro (2006): “Meditation refers to a family of self regulation practices that focus on training attention and awareness in order to bring mental processes under greater voluntary control and there by foster general mental and well being and development and specific capacities such as calm, clarity and concentration”.
According to Cahn and Polich (2006): “Meditation is used to describe practices that self regulate the body and mind, there by affecting mental events by engaging a specific attentional set. Regulation of attention is the control commonality across the many divergent methods”.
According to Jevning (1992): “ Meditation is a stylized mental technique repetitively practiced for the purpose of attaining a subjective experience that is frequently described as very restful, silent and heightened alertness, often characterized as blissful”.
(d) According to Goleman(1998): “The need for the meditator to retain his attention, whether through concentration or mindfulness, is the single invariant ingredient in every meditation system”.
3. Classifications of Meditation:-
Meditation are classified into two:-
Focused and open method.
Other possible typologies.
(a) Focused and open method:-
Meditation techniques have been often been classified in two broad categories, which in actual practice are often combined: focused (concentrative) and open monitoring (mindfulness).
A practitioner can focus intensively on one particular object (so called concentrative meditation) on all mental events that enter the field of awareness (so called mindfulness meditation), or both specific focal point and field of awareness.
(b) Other possible typologies:-
Another typology divides meditation approaches into concentrative, generative, receptive and reflective practices:-
Concentrative:- focused attention.
Generative:- developing qualities like loving kindness and compassion.
Receptive:- open monitoring.
Reflective:- systemic investigation.
4. Techniques:-
Postures.
Mantra meditation.
Steady gaze.
Vipasana meditation.
Zen meditation.
Om techniques.
5. Effects:-
There are three effects of meditation:-
Physical effect.
Psychological effect.
Spiritual effect.

1. meditation Dr. Prashant Kaushik BPT, MPT (Sports), MIAP, CCSDN Assistant Professor, KINPMS

2. Contents:- Introduction. Definitions. Classification. Techniques. Effects.

3. 1. Introduction:- It is a practice which an individual uses a technique such as mindfulness, or focusing the mind on a particular object, thought or activity to train attention and awareness, and achieve a mentally clear or emotionally calm and stable state. Since 19 th century, Asian meditative techniques have spread to other cultures where they have also found application in non – spiritual contexts such as business and health.

4. 2. Definitions:- According to Walsh and Shapiro (2006) : “ Meditation refers to a family of self regulation practices that focus on training attention and awareness in order to bring mental processes under greater voluntary control and there by foster general mental and well being and development and specific capacities such as calm, clarity and concentration”. According to Cahn and Polich (2006): “ Meditation is used to describe practices that self regulate the body and mind, there by affecting mental events by engaging a specific attentional set. Regulation of attention is the control commonality across the many divergent methods ” . According to Jevning (1992): “ Meditation is a stylized mental technique repetitively practiced for the purpose of attaining a subjective experience that is frequently described as very restful, silent and heightened alertness, often characterized as blissful ” .

5. Cont… (d) According to Goleman(1998): “ The need for the meditator to retain his attention, whether through concentration or mindfulness, is the single invariant ingredient in every meditation system ”.

6. 3. Classifications of Meditation:- Meditation are classified into two:- Focused and open method. Other possible typologies.

7. (a) Focused and open method:- Meditation techniques have been often been classified in two broad categories, which in actual practice are often combined: focused (concentrative) and open monitoring (mindfulness). A practitioner can focus intensively on one particular object ( so called concentrative meditation ) on all mental events that enter the field of awareness ( so called mindfulness meditation ), or both specific focal point and field of awareness.

8. (b) Other possible typologies:- Another typology divides meditation approaches into concentrative, generative, receptive and reflective practices:- Concentrative:- focused attention. Generative:- developing qualities like loving kindness and compassion. Receptive:- open monitoring. Reflective:- systemic investigation.

9. 4. Techniques:- Postures. Mantra meditation. Steady gaze. Vipasana meditation. Zen meditation. Om techniques.

10. (a) Posture:- Asanas or body postures and positions such as Padmasana, cross legged sitting, and kneeling positions are popular in Hinduism, Buddhism, and Jainism. Other postures such as sitting, supine (lying) and standing are also used to do meditation. Postures involve focus attention and move body coordinately or hold still with rhythmic inhalation and exhalation.

11. (b) Mantra Meditation:- Mantra – sound, a combination of sound which develop spontaneously. In this technique a specific sound are repeated, “ Japa ” to achieve a meditation state. “OM” as a word, it is beautiful and wonderful mantra as it has resonance which immediately transports oneself into a meditation stage.

12. (c) Steady Gaze Meditation:- In this technique, steady gaze is performed on an object. It strictly comes under the category of a yoga technique, effective steady gaze practice takes one to the shore of meditation.

13. (d) Vipasana Meditation:- It is usually done in a course of 10 days when the participants refrain from reading, writing, and even talking. Find a quite place, sit down with cross legs on the floor or a chair a straight back. Become aware of your breathe. Open your eyes slowly after 10-15 min and get up gradually. Try to be aware of your senses and motions and impact on you.

14. (e) Zen Meditation:- Arrange your leg in a position you can maintain comfortable. In the half lotus position, put your feet on opposite thigh. You may also sit simply with your legs in closed to your body but be sure that your weight is distributed on 3 points:- Both of your knees on ground. On your buttocks on the round cushion. On a chair keep your knees apart about the width of your shoulder. Do this for 30 mins.

15. (f) Om Techniques Meditation:- It is an Sanskrit mantra which can convey spiritual purity when pronounced correctly. Try to feel that, your breathe itself is silently taking the sound of Om. Procedure:- Make no attempt to control your breathe. Simply observe it as it flow in and out naturally. In the beginning you may be mostly aware about the physical manifestation of the breathing process. As your diaphragm, chest and ribs contract. Try to become aware of its flow in the nostril then gradually transfer your awareness in the nasal passage. When our eye closed, turn your gaze upward to the point midway between the eyebrows within your head. Pray.

16. 5. Effects:- There are three effects of meditation:- Physical effect. Psychological effect. Spiritual effect.

17. (i) Physical effect of meditation:- Reduces oxygen consumption. Decrease the respiratory rate. Increase BP and flow of the heart rate. Leads to deeper level for physical relaxation. Reduces anxiety attack by controlling the level of blood lactate. Decrease muscle tension. Helps in curing chronic disease. Reduces the activity of various and emotional stress. Enhance immune system. Helps in weight loss.

18. (ii) Psychological effect of meditation:- Confidence level increases. Influence mood and behavior. Resolve the phobia and fear. Helps to have control your thoughts. Increase your creativity. Improve learning memory. Increase emotional stability.

19. (iii) Spiritual effect of meditation:- Provide peace of mind and happiness. Grow wisdom. Help you to discover the purpose of living. Deeper understanding of yourself and others.