Meditation
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What is it?
Meditation is a practice of mental calming and concentration that takes many forms. It has been a part of most world religions, but is also taught in secular settings for its health benefits.
There are two main types of meditation: focusing and mindfulness. In focusing meditation, you concentrate on a repetitive sound or chant, an image, or a pattern of breathing to reduce the number and urgency of thoughts. Mindfulness meditation emphasizes the detached observation of thoughts, feelings, and distractions as they happen, which helps to reduce reactivity and distress.
How is it Done?
To meditate successfully, you will need an environment free of distractions; a comfortable body position; an object of mental focus such as a word, sound, or phrase; and a nonjudgmental, accepting attitude. Self-directed meditation is generally practiced one to two times daily in 20-minute sessions. Focus your mind on a single point of attention and gently let go of distracting thoughts.
Does it Work?
If practiced regularly, meditation can result in feelings of peacefulness, relaxation, and calm alertness. Various studies have linked the relaxation response produced by meditation with a decrease in levels of stress, anxiety, chronic pain, and insomnia.
Is it Safe?
Meditation is usually safe. Some patients may become disoriented during mediation. It is possible that some people may recall traumatic memories while meditating. If this happens, stop meditating and seek counseling. Sometimes meditation may allow feelings of old grief or unresolved feelings to surface. If you experience these, talk with a trusted friend or counselor, write about them in a journal, or simply experience them and let go.
Practitioner Qualifications
There are no formal credentialing processes for meditation instructors. A variety of practitioners teach meditation, including religious leaders, nurses, physicians, and psychotherapists. It is also possible to learn meditation from a book or a tape. However, beginners may benefit most from working with an experienced teacher. Group meditation classes can help beginners stay motivated.
Cost in Time and Money
The cost of self-directed meditation is minimal. An initial cost may be a book, tape, or single session with an instructor. A six-week group meditation class may cost between $25 and $100. You will need to practice consistently, preferably 20 to 40 minutes a day, for at least 6 weeks to train your mind and body.