Week 7-Meditation Therapy in Mind-Body Intervention

Meditation Therapy

1. ModuleIII:
Mind-Body Intervention
Meditation
COMPLEMENTARY AND ALTERNATIVE MEDICINE
PHARCARE 3

2. UNIT OUTCOMES
At the end of this unit, the students are expected to:
◉Demonstrate knowledge on the application of mind-body
intervention as alternative in cognitive and behavioral therapy.
◉Understand the history of meditation.
◉Apply the concepts and principles of meditation.
◉Enumerate the benefits of meditation.
◉Enumerate and differentiate the different type of meditation.
◉Demonstrate the different meditation practices.
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3. UNIT OUTLINE
◉Meditation
ØHistory of Meditation
ØTypes of Meditation
ØBenefits of Meditation
ØSteps to Meditate
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4. MEDITATION

5. HISTORY of Meditation
ØSomeoftheearliestwrittenrecordsof
meditationcomesfromHindutraditions
ofVedantismaround1500BC.
ØAround6thto5thcenturyBC,otherform
ofmeditationdevelopedinTaoistChina
andBuddistIndia.
ØTheir mind set and way of life promote
meditation to achieve peace of mind
and enlightenment.

6. TYPES of Meditation
Mindfulness Meditation
Loving-Kindness Meditation
Transcendental Meditation
Zen Meditation
Kundalini Yoga
Chakra Meditation
Vipassana Meditation

7. Mindfulness Meditation
•Mindfulness meditation is the process of
being fully present with yourthoughts.
Thiskindofmeditationtrainsyoutofocuson
whatyouarethinkingorfeelingatthe
moment.Youcanconcentrateonyour
thoughts,feelingsorsensations.
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8. Loving-Kindness Meditation
•AlsocalledasMettameditation.
•Oneofthemostprominentmeditationstyles.
•Thistypeofmedicationallowsyoutofocusyour
energytofeelthewarmthoflove,kindness,and
otherpositivefeelings.
•Is the practice of directing well wishes toward
others. Those who practice recite specific words
and phrases meant to evoke warm-hearted
feelings.
•This is also commonly found in mindfulness and
vipassana meditation.
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9. Transcendental Meditation
•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.
•Thismeditationtechniquepromotesastateof
relaxationbyhelpingyouavoiddistracting
thoughtsandfeelings.
•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.
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10. 10

11. Zen Meditation
•The practice of preparing your body and
mind to be calm in order to open
yourself up to exploring the nature of the
being.
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12. Kundalini Yoga
•The practice of yoga dates back to
ancient India.
•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.
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13. Kundalini Yoga
•The poses require balance and concentration
and practitioners are encouraged to focus
less on distractions and stay more in the
moment.
•ThegoalofKundaliniYogaistoincreasea
person’svitalityandconsciousness.
•Thispracticeisamixtureofphysicaland
spiritualmeditation,usingacombinationof
dynamicmovement,breathingfocusand
mantrachanting.
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14. Vipassana Meditation (Sayagyi U Ba
Khin Tradition)
•Vipassana meditation is an ancient
Indian form of meditation that means
to see things as they really are.
•It was taught in India more than 2,500
years ago. The mindfulness meditation
movement in the United States has
roots in this tradition.
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15. Vipassana Meditation (Sayagyi U Ba
Khin Tradition)
•The goal of vipassana meditation isself-
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.
•The continuous interconnectedness results
in a balanced mind full of love and
compassion, teachers of the practice
claim.
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16. Chakra Meditation
•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. There are thought to
be seven chakras. Each chakra is
located at a different part of the body
and each has a corresponding color.
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17. Chakra Meditation
•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.
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18. Thereare7mainchakrasand
theyarelocatedalongthe
spineextendingoutthefront
andbackofthebody.
Eachchakrahasanumberof
specificqualitiesthat
correspondtotherefinement
ofenergyfromthebase-level
material,uptothehigher
vibrationspiritlevelawareness
ofbeingatourcrown.
Theseenergeticcenters
representourhighestlevelof
integrationspilt,prismlike,into
spectrumcolor.
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19. 19

20. Let’s
understand
each
CHAKRA!
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21. Muladhara
Root Chakra
Thischakraconnectstothephysical,material
world.Thishascloselyrelatedtoyourphysical
bodyandmasteringit.Itisthephysicallayerof
being
ColourRED
LocationBase of spine
SymbolLotus with 4 petals
Animal SymbolElephant with 7 trunks
GlandGonads
SensesSmell
ElementEarth
PersonalityI am
(Survival, Sexuality, Security)21

22. YOGA
POSTURES
TO
ACTIVATE
Muladhara
Root Chakra
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23. Swadhisthana
Sacral Chakra
Itisrelatedtofeelingsofpleasure.Itisclosely
relatedwithphysicalfeelingsofpassionand
sexuality.Itisemotionallayerofbeing.
ColourORANGE
LocationSlightly below naval
SymbolLotus with 6 petals
Animal SymbolMakara (Mythical Crocodile)
GlandGonads
SensesTaste
ElementWater
PersonalityI feel, I desire
(The Reproductive Cycles)
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24. YOGA
POSTURES
TO
ACTIVATE
Swadhisthana
Sacral Chakra
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25. Manipura
Solar Plexus
Chakra
Itiscloselyrelatedtoselfcontrol,disciplineand
ego.Itisthefocuspointofourwill.Itisthemental
layerofbeing.
ColourYELLOW
LocationSlightly above the naval
SymbolLotus with 10 petals
Animal SymbolRam
GlandAdrenals
SensesSight
ElementFire
PersonalityI will
(Digestive system)
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26. YOGA
POSTURES
TO
ACTIVATE
Manipura
Solar Plexus
Chakra
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27. Anahata
Heart
Chakra
Itiscloselyrelatedtofeelingslikecompassion,
forgivenessanddivinelove.Itisastrallayerof
being.
ColourGREEN
LocationCenter of chest
SymbolYum
Animal SymbolAntelope
GlandThymus and lymph
SensesTouch
ElementAir
PersonalityI give and receive love
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28. YOGA
POSTURES
TO
ACTIVATE
Anahata
Heart
Chakra
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29. Vishuddha
Throat
Chakra
Itiscloselyassociatedwithpowerof
communication,wisdomandknowledge.Itis
entericlayerofbeing.
ColourLIGHT BLUE
LocationThroat
SymbolLotus with 16 petals
Animal SymbolWhite Elephant
GlandThyroid
SensesHearing
ElementEther (Akash)
PersonalityI have power to
communicate
(Communication, expression)29

30. YOGA
POSTURES
TO
ACTIVATE
Vishuddha
Throat
Chakra
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31. Ajna
Third Eye
Chakra
It is closely related with intuition, imagination, and
insight.It is celestial layer of being.
ColourINDIGO
LocationForehead (Eyebrow center)
SymbolLotus with 2 petals
Animal SymbolGaruda eagle
GlandPineal, Pituitary
SensesThought
ElementLight
PersonalityI am who I am, I see
(Brain, Eyes, Nose)
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32. YOGA
POSTURES
TO
ACTIVATE
Ajna
Third Eye
Chakra
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33. Sahasrara
Crown
Chakra
Itiscloselyrelatedwithdivinewisdom,higherself
andspirit.Itiskethericlayerofbeing.
ColourVIOLET
LocationTop of the head
SymbolLotus with 1000 petals
Animal SymbolEnlightened human
GlandPituitary
SensesEmpathy, Unity
ElementSpirit
PersonalityI surrender to divine will
(the Cerebral cortex)
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34. YOGA
POSTURES
TO
ACTIVATE
Sahasrara
Crown
Chakra
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35. Different Perspectives of Looking at
Same Thing
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36. POPQUIZ
A.Crown ChakraB. Third Eye ChakraC. Sacral Chakra
D. Solar Plexus ChakraE. Heart ChakraF. Root Chakra
G. Throat Chakra
____ 1. It is related with divine wisdom and spirit.
____ 2. It is the physical layer of being.
____ 3. It is related to feelings like compassion, forgiveness and divine love.
____ 4. It is related to feelings of pleasure.
____ 5. It is related to self controland discipline.
____ 6. It is associated to power of communication, wisdom and knowledge.
____ 7. It is related with intuition, imagination and insight.
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37. BENEFITS of Meditation
Spiritual
Benefits
Psycholog
ical
Benefits
Physiologi
cal
Benefits
Physical
Benefits

38. Physical Benefits
qHelps prevent heart disease
qEnhances immune system
qLowers blood pressure
qDecreases risk of heart attack and stroke
qHelps prevent digestive problems
qImproves fertility

39. Physiological Benefits
qIt lowers oxygen
consumption.
qIt decreases respiratory
rate.
qIt increases blood flow and
slows the heart rate.
qIncreases exercise
tolerance.
qLeads to a deeper level
of physical relaxation.
qReduce anxiety attacks
by lowering the levels of
blood lactate.
qDecrease muscle
tension.
qHelps in chronic diseases
like allergies, arthritis,
etc.

40. Psychological Benefits
qHigher level of self-
acceptance and insight
about oneself
qReduces Stress
qDecreases anxiety
qHelps people better relate to
one another
qBuilds self-confidence
qIncreased emotional
stability
qIncreased creativity
qLess aggressiveness
qDecrease in potential
mental illness
qBetter, more sociable
behaviour

41. Psychological Benefits

42. Spiritual Benefits
qChanges attitude towards life
qCreates deeper relationship with your God.
qAttain enlightenment
qCreates a widening, deepening capacity for
love

43. PREPARING TO MEDITATE

44. Preparing to Meditate
Choose a peaceful
environment.
Meditation should be practiced
somewhere calming and
peaceful. This will enable you to
focus exclusively on the task at
hand and avoid bombarding your
mind with outside stimuli.

45. Preparing to Meditate
Wear comfortable
clothes.
One of the major goals of
meditation is to calm the mind and
block out external factors. This can
be difficult if you feel physically
uncomfortable due to tight or
restrictive clothing. Try to wear
loose clothing during meditation
practice and make sure to remove
your shoes.

46. Preparing to Meditate
Decide how long you want to meditate.
Before you begin, you should decide how long you are going to meditate.
While many seasoned meditators recommend twenty minute sessions
twice a day, beginners can start out doing as little as five minutes, once
a day.

47. Preparing to Meditate
Stretch out.
Meditation involves sitting in one
spot for a certain period of time,
so it is important to minimize any
tension or tightness before you
begin. Doing a couple of minutes
of light stretching can really help
to loosen you up and prepare both
your body and mind for
meditation.

48. Preparing to Meditate
Sit in a comfortable
position.
Traditionally, meditation is
practiced by sitting on a
cushion on the ground, in a
lotus, or half-lotus position.
Choose a posture that allows
you to be balanced tall and
straight.

49. Preparing to Meditate
Close your eyes.
Meditation can be performed with
the eyes open or closed, however
as a beginner it may be best to
first try meditating with your eyes
closed. This will block out any
external visual stimulation and
prevent you from becoming
distracted as you focus on calming
your mind.

50. MEDITATION PRACTICES

51. Meditation Practices
Follow your breathing.
The most basic and universal of all meditation techniques, breathing
meditation is a great place to start your practice. Pick a spot above your navel
and focus on that spot with your mind. Become aware of the rising and falling
of your abdomen as you breathe in and out. Don't make a conscious effort to
change your breathing patterns, just breathe normally.

52. Meditation Practices
Clear your mind.
qTo meditate, you must focus on one
thing maximum
qIf you're a beginner, it might help to
focus on one thing, like a mantra or
visual object. More advanced
meditators may try to clear their
minds completely.

53. Meditation Practices
Repeat a mantra.
Mantra meditation is another
common form of meditation, which
involves repeating a mantra (a
sound, word or phrase) over and
over, until you silence the mind and
enter a deep meditative state. The
mantra can be anything you choose,
as long as it is easy to remember.

54. Meditation Practices
Concentrate on a
simple visual object.
In a similar way to using a mantra, you
can use a simple visual object to fill
your mind and allow you to reach a
level of deeper consciousness. This is
a form of open-eye meditation, which
many people find easier when they
have something to focus their gaze on.

55. Meditation Practices
Practice
visualization.
Visualization is another popular
meditation technique, which involves
creating a peaceful place in your mind
and exploring it, until you reach a state
of complete calm. The place can be
anywhere you like - however, it should
not be entirely real, it should be
unique and personalized for you.

56. Meditation Practices
Do a body scan.
Doing a body scan involves
focusing on each individual body
part in turn and consciously
relaxing it. It is a simple meditation
technique which allows you to
relax the mind as you relax the
body.

57. Meditation Practices
Try heart chakra
meditation.
The heart chakra is one of seven
chakras, or energy centers, located
within the body. The heart chakra is
located in the center of the chest and
is associated with love, compassion,
peace and acceptance. Heart chakra
meditation involves getting in touch
with these feelings and sending them
out into the world.

58. Meditation Practices
Try walking meditation.
Walking meditation is alternate form of meditation which involves
observing the movement of the feet and becoming aware of your
body's connection to the earth. If you plan on performing long, seated
meditation sessions, it is a good idea to break them up with some
walking meditation.

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60. TERMINOLOGIES
◉Meditation is an experience of relaxing the body
quieting the mind, and awakening the spirit. This isa
mindandbodypracticethathasalonghistoryofuse
forincreasingcalmnessandphysical
relaxationimproving psychological balance, coping
with illness, and enhancing overall health and well-
being. (https://www.nccih.nih.gov/health/meditation-in-depth)
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61. TERMINOLOGIES
◉Zen meditation is an ancient Buddhist tradition that
dates back to theTang Dynastyin 7th century China.
The Japanese term “Zen” is a derivative of the
Chinese word Ch’an, itself a translation of the Indian
term dhyana, which means concentration or
meditation. (https://mindworks.org/blog/what-is-zen-meditation-
benefits-techniques/)
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62. TERMINOLOGIES
◉Chakra meditation is a specialized form of meditation
that targets blocked chakras.
(https://www.yogapedia.com/definition/9781/chakras-meditation)
◉Mantra meditation is the process of quieting and
focusing the mind using a sound, word or phrase
recited either aloud or silently.
(https://www.yogapedia.com/definition/9781/mantra-meditation)
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63. TERMINOLOGIES
◉Yoga is a physical, mental and spiritual practice that
originated in ancient India. It was derived from the
Sanskrit rootyuj, meaning “to yoke,” or “to unite”.
(https://www.yogapedia.com/definition/4/yoga)
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64. VIDEO LINKS
◉https://www.youtube.com/watch?v=QHILscdegL8(Meditation:
Origins and Traditions)
◉https://www.youtube.com/watch?v=9LD86PeZ7D8(Types of
Meditation part 1)
◉https://www.youtube.com/watch?v=yT8ihQfB7AY(Types of
Meditation part 2)
◉https://www.youtube.com/watch?v=JslvBcIVtDg(How to
Meditate?)
◉https://www.youtube.com/watch?v=inpok4MKVLM(5-Minute
Meditation You Can do Anywhere)64

65. REFERENCES:
◉http://practicalmattersjournal.org/2011/03/01/meditation-for-
health/(Retrieved from Practical matters website)
◉https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4657094/
(Retrieved from NCBI)
◉https://www.everydayhealth.com/meditation/types/(
Retrieved from Everyday Health)
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66. Thanks!
ANY QUESTIONS?
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