- Citat 1.
Uzoma, Kay. "What Are the Benefits of Daily Meditation?" Www.livestrong.com. N.p., 17 Jan. 2011. Web. 07 Sept. 2011. <http://www.livestrong.com/article/358458-what-are-the-benefits-of-daily-meditation/>.
- A1_Meditation may be able to help you become kinder and more compassionate because it affects areas in your brain that increase empathy to other people's mental states, according to a study published in 2008 by the University of Wisconsin-Madison in the "Public Library of Science One."
- A2_A transcendental meditation program to reduce stress at American University resulted in significant decreases in blood pressure among students at risk for hypertension. It also significantly improved psychological distress and coping.
- A3_Transcendental meditation can be a safe, effective drug-free way to treat ADHD, according to a study published in "Current Issues in Education" in 2008. After three months of transcendental meditation, children ages 11 to 14 with ADHD --- one-half of them on medication --- experienced a 50 percent drop in stress, anxiety and improvements in their symptoms.
- A4_Michael Waupoose, program manager for Gateway Recovery, a UW Health addiction treatment center, says that mindfulness meditation can help recovering addicts to better cope with triggers such as stress or anxiety.
- A5_About 18 million college students are struggling with mental health problems, such as anxiety and depression issues, according to American University. Instead of turning to medications, you can try meditation.
Citat 2.
Kumble, Arathi. "Meditation to Boost the Immune System." Www.livestrong.com. N.p., 13 Aug. 2011. Web. 08 Sept. 2011. <http://www.livestrong.com/article/514327-meditation-to-boost-the-immune-system/>.
- B1_According to the NIH National Center for Complementary and Alternative Medicine, regular meditation could potentially be beneficial for several conditions, including insomnia, chronic pain, cholesterol, substance abuse, post-traumatic stress disorder, high blood pressure and stress hormone levels in the blood.
- B2_Based on Dr. Richard J. Davidson's work published in the July-August 2003 issue of "Psychosomatic Medicine," meditation appears to improve antibody production and therefore affect how people fight disease as well.
- B3_Meditation is a means of relaxing the mind and body by one or more relaxation techniques.
- B4_The forms of meditation that have been used to attempt to produce a change in the immune system include integrative body-mind trainging, relaxtion training, mindfulness-based stress reduction programs and transcendental meditation.
- B5_The reassuring thing about meditation is that anyone can find some form of meditation that agrees with their befief system and individual spiritual,physical and emotional goals.
Citat 3.
"Effect of Compassion Meditation on Neuroendocrine, Innate Immune and Behavioral Responses to Psychosocial Stress." Www.pubmed.gov. N.p., Jan. 2009. Web. 08 Sept. 2011. <http://www.ncbi.nlm.nih.gov/pubmed/12883106>.
- C1_Second, a recent study suggests that even brief exposure to compassion meditation training may affect activity in stress-relevant brain areas
- C2_have been shown to increase self-compassion. Self-compassion, in turn, has been associated with a variety of desirable endpoints, including reductions in perceived stress, burnout, depression, and anxiety as well as increases in life satisfaction
- C3_While it is certainly plausible that practicing compassion meditation might reduce innate immune and distress responses to stress, it is also possible that an unwillingness or inability to practice meditation might be associated with a tendency toward increased innate immune and emotional responses to psychosocial stress.
- C4_We report for the first time significant increases in the left side anterior activation, a pattern previously associated with positive affect, in the meditators compared with the nonmeditators.
- C5_These findings suggest that meditation may change brain and immune function in positive ways and underscore the need for additional research.
Citat 4.
Goodkind, Madeleine. "Can Meditation Make Your Brain Stronger." Www.greatergood.berkeley.com. N.p., 13 Oct. 2009. Web. 12 Sept. 2011. http://greatergood.berkeley.edu/article/item/can_meditation_make_your_brain_stronger/.
- D1_UCLA neuroscientist Eileen Luders and her colleagues compared the brains of 22 people who had practiced various forms of meditation............They found that two brain regions were bigger in the meditators than in the non-meditators, while non-meditators showed no advantage in any brain region.
- D2_Additionally, the authors found evidence that meditation may actually improve the hippocampus' ability to grow new neurons into adulthood, which may be particularly important to keeping our brains sharp as we age.
- D3_Previous studies have shown that an active meditation practice is associated with a stronger ability to regulate one's behavior and emotions, and with reductions in physical and psychological symptoms of illness.
- D4_They argue that if effects of meditation are linked to the particular brain changes they observed, then meditators are strengthening the brain regions necessary for the "singular abilities" and habits to cultivate positive emotions, retain emotional stability, and engage in mindful behavior.
- D5_They found that two brain regions were bigger in the meditators than in the non-meditators, while non-meditators showed no advantage in any brain region.
Citat 5.
Fitzsimons, Ken. "How Does Meditation Help?" Www.project-meditation.org. N.p., n.d. Web. <http://www.project-meditation.org/a_wim1/how_does_meditation_help.html>.
· E1_Many doctors today are implementing meditation into the treatment plans of life threatening diseases as well as reversing mental illnesses.
· E2_It is also used as an aid to speeding up learning programs and for solving problems in nuclear and atomic physics.
· E3_Meditation can lower your oxygen consumption and it can even assist in decreasing your respiratory rate, which can help with many different types of lung conditions as well as relaxation.
· E4_it helps to increase the patient’s exercise tolerance, making their muscles and heart stronger.
· E5_Using mediation daily can help you to build your immune system as it increases the activity of the natural-killer cells that kills the bacteria and cancer cells and it can also reduce your chances of catching viruses as it lowers your emotional distress.
· E6_Many women find it very beneficial as meditation can help out to reduce the symptoms of Premenstrual syndrome, reducing the tension and emotional stress that come with a woman’s period
· E7_With daily mediation you can lower your blood pressure and keep your body running at its best. This will help your body deal with illnesses and injuries as you’re less stressed, more refreshed and able to fight off the things that can bring you and your immune system down.
· E2_It is also used as an aid to speeding up learning programs and for solving problems in nuclear and atomic physics.
· E3_Meditation can lower your oxygen consumption and it can even assist in decreasing your respiratory rate, which can help with many different types of lung conditions as well as relaxation.
· E4_it helps to increase the patient’s exercise tolerance, making their muscles and heart stronger.
· E5_Using mediation daily can help you to build your immune system as it increases the activity of the natural-killer cells that kills the bacteria and cancer cells and it can also reduce your chances of catching viruses as it lowers your emotional distress.
· E6_Many women find it very beneficial as meditation can help out to reduce the symptoms of Premenstrual syndrome, reducing the tension and emotional stress that come with a woman’s period
· E7_With daily mediation you can lower your blood pressure and keep your body running at its best. This will help your body deal with illnesses and injuries as you’re less stressed, more refreshed and able to fight off the things that can bring you and your immune system down.
Citat 6.
"Meditation: a Simple, Fast Way to Reduce Stress." Www.mayoclinic.com. N.p., n.d. Web. <http://www.mayoclinic.com/health/meditatin/HQ01070>.
- · F1_Meditation can give you a sense of calm, peace and balance that benefits both your emotional well-being and your overall health. And these benefits don't end when your meditation session ends. Meditation can help carry you more calmly through your day and can even improve certain medical conditions.
· F2_The emotional benefits of meditation include:
-Gaining a new perspective on stressful situations
-Building skills to manage your stress
-Increasing self-awareness
-Focusing on the present
-Reducing negative emotions
· F3_Focusing your attention is generally one of the most important elements of meditation. Focusing your attention is what helps free your mind from the many distractions that cause stress and worry.
· F4_If you're a beginner, practicing meditation may be easier if you're in a quiet spot with few distractions — no television, radios or cellphones. As you get more skilled at meditation, you may be able to do it anywhere, especially in high-stress situations where you benefit the most from meditation, such as a traffic jam, a stressful work meeting or a long line at the grocery store.
· F5_You can practice meditation whether you're sitting, lying down, walking or in other positions or activities. Just try to be comfortable so that you can get the most out of your meditation
F6_there's no right way or wrong way to meditate. What matters is that meditation helps you with stress reduction and feeling better overall.
Citat 7.
Novak, Jyotish. "Dealing with Change and Stress: Meditation Therapy." Www.ananda.org. N.p., n.d. Web. <http://www.ananda.org/meditation/support/articles/stress-and-change.html>.
· G1_Meditation, however, enlists the superconsciousness, the infinite awareness at the core of our being. It is from this deep level that lasting changes come.
· G2_Recent studies show that stimulation for the brain is almost as important to our well-being as food and water.
· G3_If we contract our hearts, we experience pain, not because conditions have made us unhappy, but because pain is the inevitable result of excessive self-focus. Have no doubt about it, a contractive attitude will produce stress. On the other hand, when we relax and release unnecessary attachments we automatically experience happiness and fulfillment. Eventually, through meditation, we can discover an underlying joy that doesn’t change under any circumstance. And expansion of consciousness is the essence of spiritual growth.
· G4_Acceptance is about learning to live with faith, not fear. It is understanding that we will attract to ourselves exactly what we need. The law of karma states that, good or bad, you will get exactly what is coming to you.
G5_Daily meditation is the way to find these deeper states. Especially important is a practice of meditating every morning and evening. In the morning it prepares you to face the day from a state of inner calmness and joy. At night is helps you to release everything and offer all your attachments back into the divine light.
· G2_Recent studies show that stimulation for the brain is almost as important to our well-being as food and water.
· G3_If we contract our hearts, we experience pain, not because conditions have made us unhappy, but because pain is the inevitable result of excessive self-focus. Have no doubt about it, a contractive attitude will produce stress. On the other hand, when we relax and release unnecessary attachments we automatically experience happiness and fulfillment. Eventually, through meditation, we can discover an underlying joy that doesn’t change under any circumstance. And expansion of consciousness is the essence of spiritual growth.
· G4_Acceptance is about learning to live with faith, not fear. It is understanding that we will attract to ourselves exactly what we need. The law of karma states that, good or bad, you will get exactly what is coming to you.
G5_Daily meditation is the way to find these deeper states. Especially important is a practice of meditating every morning and evening. In the morning it prepares you to face the day from a state of inner calmness and joy. At night is helps you to release everything and offer all your attachments back into the divine light.
Citat 8.
Trafton, Anne. "The Benefits of Meditatioin." Web.mit.edu. N.p., 05 May 2011. Web. 20 Sept. 2011. <http://web.mit.edu/newsoffice/2011/meditation-0505.html>.
· H1_Studies have shown that meditating regularly can help relieve symptoms in people who suffer from chronic pain, but the neural mechanisms underlying the relief were unclear. Now, MIT and Harvard researchers have found a possible explanation for this phenomenon.
· H2_“Our data indicate that meditation training makes you better at focusing, in part by allowing you to better regulate how things that arise will impact you.” -Christopher Moore
· H3_A 1966 study showed that a group of Buddhist monks who meditated regularly had elevated alpha rhythms across their brains.
· H4_At eight weeks, the subjects who had been trained in meditation showed larger changes in the size (amplitude) of their alpha waves when asked to pay attention to a certain body part
· H5_Subjects in this study did not suffer from chronic pain, but the findings suggest that in pain sufferers who meditate, the beneficial effects may come from an ability to essentially turn down the volume on pain signals.
· H6_The subjects trained in meditation also reported that they felt less stress than the non-meditators.
· H2_“Our data indicate that meditation training makes you better at focusing, in part by allowing you to better regulate how things that arise will impact you.” -Christopher Moore
· H3_A 1966 study showed that a group of Buddhist monks who meditated regularly had elevated alpha rhythms across their brains.
· H4_At eight weeks, the subjects who had been trained in meditation showed larger changes in the size (amplitude) of their alpha waves when asked to pay attention to a certain body part
· H5_Subjects in this study did not suffer from chronic pain, but the findings suggest that in pain sufferers who meditate, the beneficial effects may come from an ability to essentially turn down the volume on pain signals.
· H6_The subjects trained in meditation also reported that they felt less stress than the non-meditators.
Book Sources
Essentials of CAM; Wayne B. Jonas, Jeffrey S. Levin; 1999
- I1_ Meditation reduces stress, anxiety, and depression, and enhances quality of life.
· I2_ More than 30 years of research, as well as the experiences of a large and growing numbers of individuals and healthcare providers, suggests that meditation can lead to better health, higher quality of life and lowered healthcare costs.
· I3_ Meditation has been shown to significantly reduce the number of somatic symptoms reported by a broad range of patients with medical diagnosis.
· I4_ People who meditate regularly report that they feel more confident and more control in their lives. They say that their relationships with others are improved and that they experience more enjoyment and appreciation of life.
· I5_ Meditation has been used for a millennia as a way to calm and stabilize the mind.
· I6_ One represented study documented a 50% decline in respiratory rate and 40% decrease in oxygen consumption during meditation in experienced meditators.
Happiness: The TM Program Psychiatry and Enlightenment; Harold H. Bloomfield M.D, and Robert B Kory
- J1. TM promotes the resolution of deep-rooted stresses and conflicts through wholly physiological means and therefore involves no struggle to excavate or grapple with the past.
J2. Deep-rooted stresses tend to dissolve during the TM technique when a persons enjouing a maximum degree of inner stability and well-being.
J3. TM practitioners tend to smoke less; their weight normalizes, after without conscious dieting; they become less anxious and more outgoing; tension headaches tend to disappear; fears melt away; loving feelings grow; and happiness becomes a day-to-day experience of living.
A Gradual Awakening: Stephen Levine
K1. When a daily sitting practice has been established a general mindfullness becomes noticable throughout the day.
K2. As daily practice expands, awareness opens to encompass more of our activities.
K3.As general mindfulness becomes established, we notice for instance, that if all of a sudden anger comes up we are immediately aware of it. It is acknowledged before it is expressed in words or deeds becomes out of control. We notice ourselves automatically investigating strong interuptions in the flow.
K2. As daily practice expands, awareness opens to encompass more of our activities.
K3.As general mindfulness becomes established, we notice for instance, that if all of a sudden anger comes up we are immediately aware of it. It is acknowledged before it is expressed in words or deeds becomes out of control. We notice ourselves automatically investigating strong interuptions in the flow.