| Why is the Buddha smiling? Because it's finally | | | | recent years, and an influx of new scientific data on |
| happened: meditation | | | | brain patterns during meditation, may soon expose |
| is mainstream. | | | | claims of brain enhancement as true or false, based |
| Of course, the true "Buddha mind" finds reason to | | | | on what's happening in the brain during meditation. |
| smile from within and is said to be unfazed by such | | | | Meditate for Relaxation: |
| spacetime frivolities as cultural trends, but surely the | | | | If it’s relaxation you want, research shows that the |
| "enlightened" among us, whoever they are, must be | | | | body’s relaxation response can be induced in many |
| encouraged that meditative practices are being taken | | | | ways—even by just sitting with your eyes closed |
| up in boardrooms of corporate America, taught at | | | | and listening to soothing music. Because of the intimate |
| YMCAs, introduced to schoolchildren around the world | | | | connection between mind and body, the deeper you |
| and even advocated within the military. | | | | go in meditation and the more settled your mind |
| Mindfulness, Zen, the Transcendental Meditation | | | | becomes, the deeper is the state of rest for the body. |
| technique and many other practices have become | | | | Contemplation practices—one of the major |
| household words. Hundreds of peer-reviewed scientific | | | | categories of meditation techniques—like |
| research studies have demonstrated the efficacy of | | | | concentration practices, have their own particular and |
| meditation for improving health, preventing disease, | | | | distinct effects on mind and body. Because |
| accelerating personal growth and even reversal of | | | | contemplation and concentration practices keep the |
| aging. | | | | mind busy—engaged in a particular activity or mental |
| But with so many different methods of meditation | | | | task—they are not most conducive to the mind’s |
| available, how does one choose a suitable, effective | | | | settling inward, and thus will not bring the deepest rest |
| meditation technique for oneself or one's family? Here | | | | and rejuvenation to the body. Some methods, such as |
| are some timesaving tips from a longtime meditator | | | | the Relaxation Response, Christian Centering Prayer, |
| and 35-year meditation teacher to help you evaluate | | | | or relaxation CDs often employ a mixture of both |
| which meditation might be best for you. | | | | contemplation and concentration, depending on how |
| Meditation techniques are not all the same! | | | | one approaches the practice. Beware: there’s no |
| The first step is to recognize that not all meditation | | | | evidence that contemplation or concentration practices |
| techniques are the same. The various meditation | | | | such as these will actually lower high blood pressure or |
| practices engage the mind in different ways. Vipassna, | | | | significantly reduce anxiety. Easy listening meditation |
| also commonly (and perhaps loosely) known as | | | | CDs that don’t require much active engagement on |
| mindfulness meditation, emphasizes dispassionate | | | | the part of the mind—especially ones that do not use |
| observation and, in its more philosophical form, the | | | | guided voice instructions that keep the mind engaged in |
| contemplation of impermanence, sometimes focusing | | | | the realm of meaning and contemplation—may be |
| on the interconnection between mind and body. Zen | | | | your best bet if you want some mild relaxation and |
| Buddhist practices are likely to use concentration, | | | | a little emotional upliftment. |
| whether directed at one's breath or at trying to grasp | | | | I say “mild relaxation” because meta-studies of |
| a Zen koan. The Transcendental Meditation technique | | | | all available research on levels of rest during mind-body |
| uses effortless attention to experience subtle states | | | | practices shows that most meditation practices, |
| of thought and 'transcend' by use of a specialized | | | | including the Relaxation Response technique, do not |
| mantra. Christian Centering Prayer uses a word of | | | | provide physiological relaxation any deeper than simple |
| worship to stimulate receptiveness to God. And this is | | | | eyes-closed rest.[6] |
| only a small sampling of the variety of practices | | | | If you want really deep relaxation, you need a |
| commonly lumped together as ‘meditation.’ | | | | meditation practice that takes you to the deepest, |
| Different techniques have different aims, employ a | | | | most transcendental level of your Self. |
| variety of procedures and naturally produce different | | | | Secular or non-secular: |
| results. In determining which technique among this wide | | | | Certain meditation practices may conflict with your |
| variety of practices might best suit your purposes, | | | | religion or beliefs. The practice of meditation, though |
| start by asking yourself what you want out of | | | | found in almost every religion, has been predominantly |
| meditation, and how much time you're willing to give it. | | | | associated with traditions of the East. Some of these |
| Some meditation programs emphasize regular or | | | | practices require adherence to beliefs of Eastern |
| twice-daily practice over time to gain maximum benefit | | | | philosophy, while others are merely mechanical |
| and evolve to higher stages of personal growth, while | | | | practices (like watching your breath) extracted from |
| other practices are intended for an occasional | | | | those cultures and applicable to anyone. Granted, the |
| inspirational boost or to chill when you're stressed. | | | | East has much to offer the West—and vice |
| Another question to ask yourself: do you want a | | | | versa—and most people find it possible to |
| meditation practice that comes with a religion, | | | | incorporate an Eastern-derived meditation practice |
| philosophy or way of life? Many practices, such as | | | | from an age-old tradition without sacrificing their own |
| Buddhist and Taoist practices, are interwoven into a | | | | personal belief system. |
| conceptual world view that's an intricate part of the | | | | I could never sit like that! |
| practice—whether it's an approach that | | | | A practical consideration: do you need to sit in a |
| contemplates the cosmos and human mind as | | | | prescribed position to do a particular meditation |
| inseparable elements of a single order, or a world view | | | | practice? The popular image of a meditator in leotards |
| that strives to get beyond all dogma and see the | | | | sitting cross-legged in full lotus position may have you |
| world as it truly is, it's still another mentally conceived | | | | thinking, "I could never do that." Don't be discouraged. |
| world view. Other practices, such as the form of | | | | Even if you are unable to sit like a pretzel or for an |
| mindfulness meditation now popular in the West, or the | | | | extended period without back support, there are |
| Transcendental Meditation technique, are secular in | | | | meditation practices that do not require any particular |
| nature and can be practiced without embracing any | | | | position and are best practiced in your most |
| particular philosophy, religion or way of life. | | | | comfortable easy chair. Some forms of Zen and |
| Are you seeking to achieve inspiration and insights | | | | mindfulness are even practiced while walking! |
| during the meditation experience? Meditations that fall | | | | Selecting a teacher: |
| into this category are contemplative techniques. They | | | | Do you need a meditation instructor or guru? That |
| promise greater depth of understanding about the | | | | may depend on the depth—or height—to which |
| topic being contemplated and help the intellect fathom | | | | you aspire. The higher meditative states are not so |
| various avenues of thought. These types of | | | | readily achieved by instruction techniques learned from |
| meditations can be pleasant and emotionally uplifting, | | | | a book or CD. The very act of reading and |
| especially if there is no straining or mind control | | | | self-instructing can interfere with your innocence and |
| involved. Often these practices are performed with the | | | | ability to get beyond the active, surface levels of the |
| guidance of a CD, instructor or derived from a book. | | | | mind. This requirement for innocence during meditation |
| A scientific approach: | | | | is beautifully underscored in the classic little book |
| Are you looking for a certain health benefit, such as | | | | entitled, “Zen Mind, Beginner’s Mind,” by |
| decreased anxiety or lower blood pressure? Though | | | | Shunryu Suzuki. It can be a challenge to be innocent |
| proponents of most meditation practices claim health | | | | when you’re simultaneously playing the roles of |
| benefits, frequently these claims of benefit cite | | | | expert teacher and diligent student. |
| scientific research that was actually conducted on | | | | And then the question arises: how do I know I'm doing |
| other forms of meditation, and not on the practice | | | | it right? Without the expert guidance of an |
| being promoted. Yet research has clearly shown that | | | | experienced teacher, howcan you know? In the great |
| not all meditations give the same results.[1] If you're | | | | traditions of enlightenment, such as Buddhism, Taoism |
| choosing a meditation for a specific health benefit, | | | | and the Vedic tradition, meditation was learned from |
| check the research being used and verify that a | | | | sages who passed it on only to students who |
| particular benefit was actually done on that specific | | | | preformed sufficient austerities and showed receptivity |
| meditation technique and not on some other practice. | | | | and aptitude for learning. The act of "initiation" was |
| While you are looking into the research, be sure the | | | | considered sacred and the student showed great |
| study was peer-reviewed and published in a reputable | | | | reverence for the teaching. Kings would give half their |
| scientific or academic journal. If a study showing a | | | | kingdoms or more to charity, just to earn the honor of |
| specific benefit—such as deep relaxation or reduced | | | | studying with a master teacher of meditation—hoping |
| anxiety—was replicated by several other research | | | | thereby to gain liberation or enlightenment, full |
| studies on that same practice, then the science is | | | | awakening to the true nature of life. Such was the |
| more compelling. | | | | regard for meditation in ancient times. These days, |
| When it comes to reducing stress and anxiety, | | | | though many people may profess to be meditation |
| scientists have again found that all meditation practices | | | | teachers, they may not have the expertise you are |
| are not equally effective. Practices that employ | | | | looking for if you are serious about practicing |
| concentration have been found to actually increase | | | | meditation and committed to gaining higher |
| anxiety, and the same meta-study found that most | | | | consciousness and enlightenment. Check the teacher's |
| meditation techniques are no more effective than a | | | | credentials and degree of training. Does the instructor |
| placebo at reducing anxiety.[2] | | | | represent a venerated tradition of meditation? Is the |
| Need meditation to lower your blood pressure? The | | | | teacher upholding the purity and effectiveness of |
| Transcendental Meditation technique is the only mind | | | | tested and proven procedures? Is the teacher directly |
| body practice that has been shown both in | | | | connected to the lineage of a great, enlightened |
| independent clinical trials and meta-analyses to | | | | master who passed on to them the correct |
| significantly lower high blood pressure in hypertensive | | | | instructions for effective practice? |
| patients.[3] To determine if a particular form of | | | | How much should I pay? |
| meditation has scientific evidence supporting a specific | | | | Some people claim that because meditation is a |
| benefit, you can do a search at PubMed or through | | | | spiritual practice, it should be given out for free, and in |
| Google's academic search engine, Google Scholar. | | | | many cases it is. You can pick up a meditative |
| There are over a thousand peer-reviewed studies on | | | | technique as part of many yoga classes, from a library |
| the various forms of meditation, with the | | | | book or a friend's CD. But many meditation courses |
| Transcendental Meditation technique and mindfulness | | | | require a course fee. Some teachers charging for |
| meditation being the most extensively researched | | | | meditation offer a structured course that includes |
| practices, respectively. | | | | follow-up and personal support—thus there is |
| How much time do you have? | | | | overhead and educational expenses. Remember the |
| Another consideration is how much time it takes to | | | | wise adage: you get what you pay for. If you are |
| master a particular meditation technique. Some | | | | looking for regularly scheduled group meetings at a |
| meditation practices require many years to master | | | | meditation center and ongoing follow-up, you may |
| and to achieve their stated purpose—or even get a | | | | need to pay for that amenity. There is nothing |
| glimpse of the goal—while other practices may take | | | | unspiritual about paying for a service that directly |
| only a few months or even a few minutes to produce | | | | benefits your health and wellbeing. In the West, where |
| intended results. For example, relaxation CDs can have | | | | materialism dominates, it is new to think of paying for |
| an immediate, soothing effect—it may not be nirvana, | | | | something we cannot hold in our hands. If you find cost |
| but in some cases relaxation is all that's promised. If | | | | a stumbling block to learning meditation, look at the |
| you don't have the patience to persist in a practice | | | | cost effectiveness of the practice and what it will bring |
| that takes many years to attain success, it makes | | | | in terms of healthcare savings and increased |
| sense to choose a technique that requires less or no | | | | efficiency and quality of life. And look into what the |
| effort. | | | | organization does with the money; the organization |
| Along these lines, does the meditation practice you're | | | | may be a legitimate non-profit supporting a |
| considering require the ability to concentrate? If you | | | | humanitarian cause that you agree with, such as |
| have a hard time focusing for prolonged periods, or | | | | promoting world peace. |
| suffer from ADHD, you may find it frustrating to | | | | Deliberate—and Jump within! |
| attempt a concentration type of meditation. | | | | The bottom line: assess your personal needs and |
| Remember, scientific findings actually indicate that | | | | strength of intention to incorporate meditation into your |
| concentration techniques, though they may improve | | | | life. Be realistic about your abilities and the requirements |
| focus in some cases, can actually increase stress and | | | | of the practice. Do your homework—most |
| anxiety.[4] | | | | meditation programs have a Website. And if you know |
| Meditation and the brain: | | | | someone practicing a type of meditation that interests |
| Want to meditate to enhance brain | | | | you, ask for a personal testimonial. Evaluate the claims |
| functioning? There are several types of meditation | | | | and the scientific proof behind those claims if there is |
| CDs marketed on the Internet as "scientific | | | | any. Check the track record of the teacher and the |
| technologies" for improving your brain. If you look past | | | | organization. Then join the millions who are turning |
| the marketing slogans ("Meditate deep as a Zen | | | | within to change themselves and the world. |
| monk—instantly!") to see if there are any | | | | 1. Orme-Johnson, D.W., and Walton, K. (1998), |
| peer-reviewed scientific research studies verifying | | | | “All approaches to Prevention are not the |
| such claims, don't be surprised if you don't find any. | | | | Same,” American Journal of Health Promotion, |
| This doesn't mean the CDs will not improve your | | | | May/June, [5]: 297-298. |
| brain—perhaps they will—but I hesitate to | | | | 2. Ibid |
| recommend such unproven methods, especially if they | | | | 3. Rainforth M, Schneider R, Nidich S, et al: |
| feign to be scientific when they are not. | | | | Stress Reduction Programs in Patients with Elevated |
| Speaking of meditating deep as a Zen monk, brain | | | | Blood Pressure: A Systematic Review and |
| researchers have reported EEG alpha coherence in | | | | Meta-analysis. Current Hypertension Reports [9] |
| the frontal brain area during Zen meditation—as well | | | | 520-528, 2007 |
| as during the Transcendental Meditation technique | | | | 4. Eppley, Abrams, & Shear, Journal of |
| (which shows EEG coherence throughout the entire | | | | Clinical Psychology, 45, 957-974, 1989. |
| brain). Neuroscientists theorize this to be a positive | | | | 5. International Journal of Neuroscience 14: |
| effect, because the prefrontal cortex (PFC) | | | | 147–151, 1981; Psychosomatic Medicine 46: |
| "oversees" the whole brain, and having a more | | | | 267–276, 1984; International Journal of |
| coherently functioning PFC should improve overall brain | | | | Neuroscience 46: 77–86, 1989; International |
| performance. Thus there's evidence from | | | | Journal of Neuroscience 13: 211–217, 1981; 15: |
| neuroscience that certain meditation practices may be | | | | 151–157, 1981; Scientific Research on Maharishi’s |
| good for your brain. If the barrage of meditation CDs | | | | Transcendental Meditation and TM-Sidhi Programme: |
| on the market that claim improved brain functioning | | | | Collected Papers, Volume 1: 208–212, 1977; Volume |
| were to show such prefrontal EEG alpha coherence, | | | | 4: 2245–2266, 1989. |
| that might lend some credibility to their promises of | | | | 6. Eppley, Abrams, & Shear, Journal of |
| improved brain function. Advances in neuroscience in | | | | Clinical Psychology, 45, 957-974, 1989. |