WINTER 2003/04

THE VEGAN NEWS  


Introducing Meditation
 By Pauline Lloyd

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Ever thought about taking up meditation? Well, maybe you should! Meditation is an excellent way of dealing with stress, allowing you to slow down and take some time away from your everyday concerns. It can enhance your general sense of well being, make you feel tranquil and calm and thus enable you to cope much better with what ever life has in store for you. And what better time to learn this valuable skill than now. For although Christmas can be great fun, most people will agree that at times it can also be quite stressful. A daily period of quiet meditation could be just what you need to keep you sane this holiday season! Once mastered though, meditation will not only be of value to you over the Christmas period. It's a skill that you'll find extremely useful for the rest of your life. Not just on a day to day basis, but also in times of pain, illness and great personal crisis. So if you automatically reach for a cigarette or pour out an extra drink at such moments, then perhaps it is time for you to look at how you deal with stress and consider taking up meditation instead. Believe me, it's a much better alternative. WARNING: It may even seriously improve your health!

What is Meditation?

Meditation is essentially a period of time during the day that is used to quieten the mind. Throughout the period of meditation thoughts slow down and finally completely stop - a process that can take about 10 minutes to occur. Your breathing and heart rate should also slow down and you will become more relaxed. Meditation seems to work by bringing about a 'relaxation response'. In fact scientific studies have shown that when people meditate their alpha brain wave activity increases and their blood pressure and cortisol levels fall. This 'relaxation response' is achieved by using various concentration techniques to stop thoughts and is a wonderful way of 'recharging the batteries'. When the mind has been calmed and stilled in this way it is possible to experience a great calmness, or sense of inner peace and well being. So, how's it done?

Getting Started

Although associated with the earliest religions, you don't need to be religious in order to mediate. In fact anybody can meditate, anywhere and at any time. It isn't difficult to do, although if it is to provide you with much benefit it does require perseverance and should be carried out regularly for at least 20 minutes a day. You will probably find it easier and consequently be more likely to be successful, if you integrate your meditation sessions into your daily routine in some way. Some people prefer to meditate only in a special place, which ideally should be quiet and warm - although it's still possible to meditate in less than ideal conditions. Be sure to carry out your meditation at a time and in a place when you are unlikely to be disturbed. Distractions can be reduced by closing your eyes whilst meditating. Oh and don't forget to unplug the phone! You may prefer to meditate first thing in the morning, so that you feel calmer and can cope better with the day that lies ahead. Alternatively, you may decide to meditate in the evening before going to bed, to enable you to get a better night's sleep. Just choose a time that works well for you and try to stick to it.

Unfortunately, I am unable to cover the subject in great detail here. So the intention of this article is really just to point you in the right direction. Do some research and try and find out as much as you can about the topic. You could for example attend a course locally. (Contact your LEA to find out what's available in your area.) Buddhist centres also offer short courses and retreats, so it may be worth checking if there is one of these near you. There may even be a local group that you could join, if you would prefer to learn in a group setting. If you would rather learn at home in your own time, much useful information can be gleaned by reading books. (I have listed some books that are especially useful at the end of this article.) Alternatively, you could surf the Internet, or visit some of the web sites I have listed below. It is also possible to purchase some excellent tapes and CDs by mail order and I would recommend that you invest in at least one guided meditation tape/CD and use this in conjunction with your more formal meditation sessions. Guided meditations usually consist of a short relaxation, plus a guided journey to a nice beach, pool or lakeside. They're a bit like going on holiday, except they're much cheaper, you won't need to pack, there are no traffic jams and the weather is usually just perfect. Simply turn on the tape and you're there! They're an easy way to get started and are especially useful if you are short of time and want quick results without putting in too much effort. The mail order catalogues listed below also offer a wide range of music that can be used as a focus when meditating, as well as various meditation instruction tapes, should you wish to learn how to meditate at home. In addition, many of the tapes/CDs available from these catalogues can also be used for general relaxation, or simply as background music for alternative therapies such as aromatherapy or massage.

Apart from finding a quiet place and something to use as a focus (more about this later) you will also need to be in a comfortable position. Try to keep your back straight when you are meditating. Commonly used positions are the half lotus and the full lotus position. Although in my opinion you will need to be a bit of a contortionist to find either of these positions particularly comfortable! However, if you would like to try out these positions, consult one of the listed meditation books for more information. If you find that these positions don't suit you, you could simply try sitting with your back up against a wall, legs stretched out in front of you, with your feet together and your arms resting on your thighs with the hands facing downwards. Alternatively, sit upright on a wooden chair with your feet resting on the floor and your hands resting face down on your knees. It is also possible to meditate lying down, although this may cause you to drop off to sleep. However, this position is worth considering if you are using meditation to enable you to sleep. To help you meditate in the correct position, special meditation cushions and meditation stools can be purchased from various suppliers.

Meditation Techniques

There are many different meditation techniques that you can use. However, all involve using some sort of focus to quieten the mind. The focus could perhaps be a sound, something inside your body such as your breathing, or even a visual image. It is natural for the mind to wander a little when meditating. Don't let this bother you. Whenever you find yourself thinking about other things, simply bring your mind back to the focus again. Some of the most commonly used meditations are listed below. Experiment with the various meditation styles until you find the ones you like best:
  • Transcendental Meditation - Transcendental meditation (also known as TM) is practised by 5 million people worldwide. In TM the mind is stilled by repeating a word or phrase known as a mantra over and over again. As the mantra is repeated the attention is focused and steadied. Mantras were first used in India about 4,000 years ago and are associated with Hinduism, Buddhism and Islamic religions. The words Hare Krishna, Ram, Om, Love and Peace are often used as mantras, but if you don't want to use any of these as your mantra, then simply choose a sound that you like, or a word that has a special meaning for you. The mantra is repeated rhythmically at whatever speed you choose, either silently or out loud throughout the period of meditation. When other thoughts intrude, return the mind to the mantra once again.
  • Chakra Meditation - Uses the chakra or seven energy centres of the body as a focus. Each chakra is meditated on in turn in order to energise it, starting with the lowest chakra and working upwards. For example chakras are located in the throat, in the middle of the chest, the centre of the forehead and at the top of the head.
  • Vipassana Meditation (Mindfulness Meditation) - Focuses on the present moment, perhaps by scanning the body from head to foot. Alternatively a breathing vipassana meditation would focus on the breath, as felt in the belly just above the navel.
  • Breath Meditation - Uses the breathing - in and out - as the focus.
  • Walking Meditation - This method focuses on what you do when you walk. As you walk focus on your feet on the ground, noticing how they are in contact with the floor, notice the movements of your legs and also observe the sights and sounds around you. Repeat the words 'walking, walking, walking' to focus your awareness.
  • Visual Meditation (Gazing Meditation) - In gazing meditations a visual image is used as the focus. For example: a flickering candle flame, a picture, a beautiful flower, a crystal, a mandala, or even gazing into your own eyes in a mirror.
  • Humming Meditation - This is a Tibetan method of meditation, practised by Tibetan monks. The humming is a continuous note, not a tune, although it can go up and down. This humming usually goes on for 30-45 minutes.
  • Listening Meditation - This involves listening to noises, both near and far away. It is important that you just listen to the noises and do not get involved with them. If you start to become involved, then use your breathing as a focus and return to that. This sort of meditation is especially useful if you are meditating in a stressful, noisy environment such as a hospital and can also be used when there are a lot of people around.
  • Darkness Meditation - Is simply a breath meditation that is practised in a place that is as free of light as possible. It is often practised with other people in a specially darkened room.
  • Gibberish Meditation - This type of meditation involves sitting and talking complete nonsense, using no recognisable words or phrases. The arms, head and shoulders are moved in tune with the gibberish for about 15 minutes, then you should lie still on your stomach for a further 15 minutes afterwards.

Health Benefits

Scientists now have firm evidence that meditation can have real health benefits. Numerous studies have revealed that meditation is not only useful in stress management, but can also be of use in the treatment of the following conditions:
  • Angina
  • Anxiety
  • Arthritis
  • Asthma
  • Cancer
  • Chronic pain
  • Depression
  • Fibromyalgia
  • Headache (including migraine)
  • Healing
  • Heart disease
  • High blood pressure
  • Immune dysfunction
  • Insomnia
  • Irritable bowel syndrome
  • Panic attacks
  • Reversing fatty build up in the artery walls (unclogging the arteries)
  • Some addictions
Note: Meditation will not necessarily completely cure chronic illness or entirely eliminate pain. However, it can provide a feeling of inner peace and calmness so that when we find ourselves in stressful situations - or when we are ill or in pain - we feel more in control and can accept these circumstances, rather than fearing or resisting them, which only tends to increase our suffering at such times.

Further Reading:

  1. Thorsons Principles of Meditation by Christina Feldman (Thorsons, 1998).
  2. Discovering Meditation: How to practise medtitation techniques to find inner calm and resolution by Diana Brueton (How To Books Ltd, 1999).
  3. The Peaceful Arts: Meditation, Yoga, Tai Chi, Stretching by Mark Evans, John Hudson, and Paul Tucker (Hermes House, 1999).
  4. Moon Over Water by Jessica Macbeth. (Gateway Books, 1990). A book of silent meditation techniques. Price £8.99. Available from the Bristol Cancer Help Centre. Tel: 0117 980 9522.
  5. Guided Meditations, Explorations and Healings by Stephen Levine. Price £12.99. Available from the Bristol Cancer Help Centre. Tel: 0117 980 9522.
  6. Teach Yourself Meditation by Naomi Feldman (Piatkus, 1990).
  7. Teach Yourself to Meditate by Eric Harrison (Piatkus).

Other Meditation Resources:

  • Insight Meditation Kit - A step by step beginners course. Includes a 229 page manual, 12 pocket-sized study cards and 2 x CDs, featuring guided meditations. Available from the Natural Collection for £24.50. (Tel: 0870 331 3333.)
  • Meditation Made Easy by Jenni Adams - An introductory cassette. Price £8.00 + postage. Available from the Bristol Cancer Help Centre. Tel: 0117 980 9522.
  • Meditation for Beginners by Christopher Greatorex. A cassette produced by and available from the Bristol Cancer Help Centre, price £7.00 + postage. Tel: 0117 980 9522.
  • A Journey Within - Guided Meditations (accompanied by soft music) by Kim Vincent. Price £12.95. CD only. Available from the Bristol Cancer Help Centre. Tel: 0117 980 9522.
  • The Bristol Cancer Help Centre also stocks a range of CDs/Cassettes that can be used as a focus for meditation. These include such titles as: Temple in the Forest, Zen River, Free Spirit and Secret of the Panpipes. Tel: 0117 980 9522 for a catalogue.
  • Dawn Awakening Music, Foxhole, Dartington, Totnes, Devon TQ9 6EB. (Tel: 01803 864866/864822) This company offers a wide range of tapes and CDs that can be used for meditation, relaxation and massage therapy. They also stock six guided Nature's Way meditation tapes, each tape containing an introductory relaxation, a guided meditation and some especially composed music to aid meditation.
  • Holisticshop.co.uk, PO Box 46, Attleborough, Norfolk, NR17 2WB offers a wide selection of CDs, including guided meditations, natural sounds and music for meditation, healing and massage purposes. Sound samples are available online.

Some Useful Meditation Web Sites:

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