What is meditation?

Meditation is a mental exercise that strengthens your capacity to remain connected to the present moment of experience. It does this by strengthening and stabilizing your attention. There are many different meditation disciplines. They all have in common:

Meditation is usually thought of as a mind-body contemplative practice, with an emphasis on breathing, posture, and self-awareness.

For many meditation traditions, the object is to develop a habit of mindfulness. Mindfulness can be described as an open or receptive and nonjudgmental awareness of and attention to what is taking place in the present moment. This observant stance of our own thoughts, feelings, and behavior creates space for us to choose our actions. And when we choose how we will react to events and our feelings about them, we are likely to be happier.

Different contemplative practices with a meditative component include:

Many meditation practices came out of Eastern spiritual traditions. In fact, every major world religion has some form of contemplative practice with a meditative component. However, meditation also can be practiced independent of a spiritual tradition.

People who practice meditation regularly report that the habit of open-minded attention carries over throughout their day, and they are able to be mindful during many of their activities. It also cultivates a habit of savoring the moment. Savoring is awareness of and conscious attention to pleasure. Savoring is a positive emotion that can contribute to increased happiness.

Psychologist Sonja Lyubomirsky writes in The How of Happiness: People who are habitually mindful of their current experiences are more likely to experience frequent and intense positive emotions, to feel self-sufficient and competent, and to have positive social relationships.

Sources: The How of Happiness, by Sonja Lyubomirsky, Ph. D. Full Catastrophe Living, by Jon Kabat-Zinn National Center for Complementary and Alternative Medicine The Center for Contemplative Mind in Society

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Meditation | This Emotional Life

It can make your life much more enjoyable and balanced. Many people say this easy-to-practice technique has a transforming effect they report major benefits in reducing stress and anxiety, mood disorders, insomnia, and hypertension.

Chronic stress is harmful to health, happiness, creativity, and productivity. Over 380 published research studies on the TM technique have documented its effectiveness for stress and stress-related conditions, brain function, and more.

Its a simple, natural technique practiced 20 minutes twice each day while sitting comfortably with the eyes closed.

The TM technique is easy to learn and enjoyable to practice, and is not a religion, philosophy, or lifestyle. Over six million people have learned it people of all ages, cultures, and religions.

The TM technique allows your mind to easily settle inward, through quieter levels of thought, until you experience the most silent and peaceful level of your own awareness pure consciousness.

This introductory video provides a clear description of what happens during TM practice.

No problem. Unlike other forms of meditation, TM practice involves no concentration, no control of the mind, no contemplation, no monitoring of thoughts.

Anyone can do it even children with ADHD and soldiers with PTSD.

The TM techniques effectiveness is the same whether you believe it will work or are completely skeptical. Thats because it automatically and effortlessly allows your active thinking mind to settle down to a state of deep inner calm.

Imagine trying to learn a natural golf swing or the violin. You know how valuable it is for a good teacher to show you the proper technique.

The TM technique is easy to learn, but requires personalized interactive guidance. For this reason, its taught only through one-on-one instruction by a certified TM teacher.

There is no other way to learn the authentic TM technique and there is no evidence that anything else provides the full range of benefits documented in the published research on the TM technique.

Extensive peer-reviewed published research on the TM technique has found a wide range of wellness benefits including:

To learn more, contact your local certified TM teacher.

Another recent study focusing on transcendental meditation, published in the American Journal of Hypertension, focused on a young healthy population. It found that stressed-out college students improved their mood through T.M., and those at risk for hypertension were able to reduce their blood pressure.

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Updated December 15, 2014.

Overview of Meditation:

Throughout the day, when we experience stress, our bodies automatically react in ways that prepare us to fight or run. In some cases of extreme danger, this physical response is helpful. However, a prolonged state of such agitation can cause physical damage to every part of the body. Meditation affects the body in exactly the opposite ways that stress does, restoring the body to a calm state, helping the body to repair itself, and preventing new damage due to the physical effects of stress.

The Benefits of Meditation:

The benefits of meditation are manifold because it can reverse your stress response, thereby shielding you from the effects of chronic stress. When practicing meditation, your heart rate and breathing slow down, your blood pressure normalizes, you use oxygen more efficiently, and you sweat less. Your adrenal glands produce less cortisol, your mind ages at a slower rate, and your immune function improves. Your mind also clears and your creativity increases. People who meditate regularly find it easier to give up life-damaging habits like smoking, drinking and drugs. Meditation research is still new, but promising.

How Meditation Works:

Meditation involves sitting in a relaxed position and clearing your mind. You may focus on a sound, like "ooommm," or on your own breathing, or on nothing at all. Its necessary to have at least 5 to 20 distraction-free minutes to spend. (Longer meditation sessions bring greater benefits, but sometimes starting slowly can help you maintain the practice long-term.) Its helpful to have silence and privacy, but more practiced meditators can practice medtation anywhere.

Many practitioners of meditation attach a spiritual component to it, but it can also be a secular exercise.

Pros Of Meditation:

Meditation is wonderful in that its free, always available, and amazingly effective in short-term stress reduction and long-term health. Benefits can be felt in just one session. An experienced teacher can be helpful, but isn't absolutely necessary; you can learn many effective meditation techniques from a book or from the meditation resources on this site.

The Cons of Meditation:

It does take some practice, however, and some people find it difficult to "get it" in the beginning. It also requires a little patience, and may be difficult for people with little free time (like some stay-at-home mothers who get little privacy from small children). However, the time and effort it takes to learn and practice is well worth it in terms of the benefits it provides.

How Does It Compare To Other Stress Reduction Methods?:

Unlike some medications and herbal therapies, meditation has no potential side effects. People with physical limitations may find it easier to practice than strenuous physical exercise for stress relief, plus, no special equipment is required. Unlike enlisting the help of a professional, meditation is free. However, it does take discipline and commitment, so some people may find it more difficult to maintain as a habit than methods that enlist the help of someone or something outside themselves for added motivation. Also, some people may find it more difficult to free their minds of the thoughts of the day, and thus find it more difficult than methods like journaling that involve focusing on these events, or methods that in themselves are distracting, like physical exercise or the use of humor.

Sources:

Bowen S, Witkiewitz K, Dillworth TM, Chawla N, Simpson TL, Ostafin BD, Larimer ME, Blume AW, Parks GA, Marlatt GA. Mindfulness meditation and substance use in an incarcerated population. Psychology of Addictive Behaviors. September 20, 2006.

Chan, Cecilia, et al. The effect of a one-hour Eastern stress management session on salivary cortisol. Stress and Health. February 20, 2006.

Davidson, Richard, et. al. Alterations in Brain and Immune Function Produced by Mindfulness Meditation. Psychosomatic Medicine, 2003.

Pagnoni G, Cekic M. Age Effects on Gray Matter Volume and Attentional Performance in Zen meditation.. Neurobiology of Aging. July 25, 2007.

Paul-Labrador M, Polk D, Dwyer JH, Velasquez I, Nidich S, Rainforth M, Schneider R, Merz CN. Effects of a Randomized Controlled Trial of Transcendental Meditation on Components of the Metabolic Syndrome in Subjects with Coronary Heart Disease.. Archives of Internal Medicine. June 12, 2006.

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The Benefits of Meditation for Stress Management

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Updated January 06, 2015.

Mindfulness is a type of meditation that essentially involves focusing on your mind on the present. To be mindful is to be aware of your thoughts and actions in the present, without judging yourself.

Research suggests that mindfulness meditation may improve mood, decrease stress, and boost immune function.

1. Find a quiet and comfortable place. Sit in a chair or on the floor with your head, neck and back straight but not stiff.

2. Try to put aside all thoughts of the past and the future and stay in the present.

3. Become aware of your breathing, focusing on the sensation of air moving in and out of your body as you breathe. Feel your belly rise and fall, the air enter your nostrils and leave your mouth. Pay attention to the way each breath changes and is different.

4. Watch every thought come and go, whether it be a worry, fear, anxiety or hope. When thoughts come up in your mind, don't ignore or suppress them but simply note them, remain calm and use your breathing as an anchor.

5. If you find yourself getting carried away in your thoughts, observe where your mind went off to, without judging, and simply return to your breathing. Remember not to be hard on yourself if this happens.

6. As the time comes to a close, sit for a minute or two, becoming aware of where you are. Get up gradually.

Sources

Kabat-Zinn J. Mindfulness Meditation: Health benefits of an ancient Buddhist practice. Mind/Body Medicine, eds. Goleman D, Gurin J. New York 1993. Consumer Reports Books, 259-275.

Disclaimer: The information contained on this site is intended for educational purposes only and is not a substitute for advice, diagnosis or treatment by a licensed physician. It is not meant to cover all possible precautions, drug interactions, circumstances or adverse effects. You should seek prompt medical care for any health issues and consult your doctor before using alternative medicine or making a change to your regimen.

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Mindfulness Meditation - How Do I Do It? - About.com Health

Menlha Kadampa Buddhist Center offers drop-in meditation classes where anyone can learn to deepen their inner peace, reduce their stress and negativity, and cultivate good qualities like love, compassion, patience, and wisdom. We also offer in-depth study programs, Buddhist prayers, and retreats.

If you are new to meditation and Buddhism, we recommend trying one of our drop-in classes, our Sunday morning Advice for a Happy Life with Prayers for World Peace, or one of our monthly day courses.

Menlha Has Moved Menlha is now located at 54 Coryell Street, in the historic district of Lambertville, just a few blocks from the old center. Our new location helps us to integrate Menlha Center into the downtown Lambertville community and bring peace and happiness to the lives of more and more people in NJ and PA.

Menlha Kadampa Buddhist Center 54 Coryell Street Lambertville, NJ 08530 609-397-4828 info@meditationinnewjersey.org Please contact us. We are happy to hear from you! Thank you for your continuing support. We hope to see you soon.

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last but not least

Remember: your body is your best guide. You don't have to stick to one kind of yoga, just do what your body needs!

There are many other styles not mentioned here that we encourage you to discover for yourself. The bottom line is: if it doesn't feel right, don't do it.

Proper alignment of yoga postures is important for many types of yoga. Choose clothes that are not too baggy and that help you and your yoga instructor make sure you're not doing anything harmful to your body. In more physical types of yoga and especially in hot classes, expect to sweat. Wear clothes that dry quickly, wick moisture away, and will keep you as comfortable as possible to get the most out of your yoga class. Fabrics with stretch will help you feel most comfortable as you move from pose to pose. Whatever you choose to wear to class, you should be able to move freely and feel good.

Yoga blocks and straps are great tools for beginner to seasoned yogis. Some styles of yoga, such as Iyengar, require more use of yoga props (such as straps) than others to help you better align yourself in a pose or get into "hard to reach" postures. Try sitting on a yoga block with your legs crossed to help open your hips up.

You're going to be spending a lot of time up close and personal with your mat. Yoga mats come in a variety of colours, sizes and thicknesses. Are you a traveling yogi? Look for thin travel mats that fold up so you can take your downdog on the road. Shop now for lululemon yoga mats and choose a mat that fits your lifestyle.

Every lululemon location offers complimentary yoga lead by local yogis in your community. Learn more about these neighbourhood yoga classes on the gift of yoga page

Our global ambassador Chris Chavez recently stopped by our office to teach a yoga class over lunch. Check out a sneak peek from the video:

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What is yoga?

Hatha yoga includes meditation and exercises to help you improve flexibility and breathing, decrease stress, and maintain health. People have practiced yoga for thousands of years in India. Yoga is based on the idea that the mind and body are one. Practitioners believe that yoga improves health by improving how you see the world, which calms the spirit and decreases stress.

Two basic components of Hatha yoga are proper breathing and exercises, called postures, that stretch the body. You do postures while standing, lying down, sitting in a chair, or in a headstand position. While practicing a posture, you do breathing exercises to help relax your muscles, maintain the posture, and focus your mind.

Hatha is one of many types of yoga. While each type focuses on different aspects of yoga, all share the same goal, which is not only improved physical and mental health, but achievement of "oneness" with a higher being, the self, or some form of higher awareness.

Most people who try yoga for meditation find that it increases their flexibility and reduces stress. If you suffer from a long-term (chronic) medical condition, you can often combine yoga and conventional medical treatment.

Several studies have shown that yoga helps lower blood pressure, improves a person's sense of well-being, reduces fatigue, and can help people who have asthma learn to breathe more easily.

Experts consider yoga to be safe.

Always tell your doctor if you are using an alternative therapy or if you are thinking about combining an alternative therapy with your conventional medical treatment. It may not be safe to forgo your conventional medical treatment and rely only on an alternative therapy.

Like any physical activity, yoga can cause muscle strains or sprains. Gentle stretching before a yoga session can help prevent injuries.

ByHealthwise Staff Primary Medical ReviewerAdam Husney, MD - Family Medicine Specialist Medical ReviewerKathleen Romito, MD - Family Medicine

Current as ofNovember 14, 2014

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Yoga - WebMD

The Yoga Poses for Beginners library serves as a comprehensive intro guide to the most popular yoga poses and sequences.

Becoming familiar with and learning these poses should get you through a class in any of the types of yoga styles.

Please keep in mind, these are just some of the most common poses to look at (and not necessarily practice). If you'd like to get started with yoga, you should take a look at The Complete Guide To Yoga Video Course here at MindBodyGreen.

Seated Yoga Poses - Grounding and calming, these poses provide some of our deepest muscle opening and twisting.

Standing Yoga Poses - Good for strength, balance and focus. These energetic poses provide a straight line to shaping our best body.

Arm Balances - These yoga poses are good for strength, body awareness and focus, providing some fun challenges for every body.

Backbends - Opening up in the spine and chest feels great and strengthens our connection to intuition.

Inversions - Good for balance and concentration, as well as circulation.

Core Poses - These poses will strengthen your core and get your abs beach ready!

Yoga Poses for Weight Loss - These poses will help you shed unwanted pounds!

Restorative Poses - These yoga poses are great for winding down and connecting to our breath.

Yoga Poses for Back Pain - Whether the origins are some acute injury or long-term stress, there are a few simple poses that can help with back pain.

Yoga Sequences & Moving (Videos) - How we move and breathe is much more important than the exact shape of our poses, for clearing our bodies and minds and creating our own best health.

Yoga Pose Videos - Watch Michael Taylor take you through a number of yoga poses step-by-step.

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