Meditation Exercises

Meditation is a self-directed routine for relaxing the body and calming the mind. Meditation exercises make you more aware and observant by focusing on what is happening in the moment.
The word meditation is derived from two Latin words: 'meditari,' which means to think, dwell upon or exercise the mind and 'mederi,' to heal. The Sanskrit root, 'medha,' means wisdom.
Although roots of meditation are ancient, many people around the globe use meditation exercises to relax their minds and bodies.

History

Vedic meditations have been found in old Hindu texts, dating to between 2000 and 3000 BC. In 588 BC, Buddha reached enlightenment by meditating, forming a basis for Buddhism. In the year 1000 AD, Jewish cabalistic groups practiced meditation as a way to get closer to God.
In 1893, Asian priests introduced their ideas about meditation at a meeting of religious leaders in the United States. The Beatles started a world-wide movement of meditation when they began practicing meditation in 1967.

Significance

Meditation and meditation exercises are of particular importance in the Buddhism. Meditation is the center of the Buddhist way of life; it helps to attain a higher level of consciousness. According to its practices, you first learn to recognize the negative mental state, or delusion; then you form a peaceful and positive mental state, or virtuous mind. Ultimately, as your mind becomes more positive, your actions become more positive and life becomes more fulfilling. You become more helpful to others.
Buddhists also believe that to progress beyond basic meditation requires belief in the Three Jewels: Buddha, Dharma, Buddhist teachings and Sangha, the monastic community.

Types

Simple meditation is the easiest exercise. The only requirements are a quiet place in your home, sitting in a comfortable position that you can remain in for several minutes, and a focus word to help you concentrate.
Walking meditation focuses on the act of walking. If your mind wanders away from your feet, legs or the feeling of walking, then refocus your attention.
Vibration meditation, or sounding meditation, uses the repetition of a word or sound as your focal point; you can sit, lie down or stand. Repeat and focus only on the word. Allow the sound to vibrate through you body and stay relaxed.
Keep trying if you don't succeed in fully concentrating the first few times. Meditation exercises can take time to master.

Considerations

While the act of meditating is relatively simple, there are a few things to keep in mind before meditating.
Don't meditate on a full stomach or when you are really hungry. If you try after a heavy meal, you will probably feel sluggish. If you are very hungry, you are likely to find yourself thinking of food.
Don't meditate while you are under the influence of drugs or alcohol. Because some drugs cause our nerves to be restless, they may make the task more difficult.
Meditate with a straight back, wear light clothes and set aside a place in your room for meditation.

Benefits

More energy, less stress, lower blood pressure and lower cholesterol are just some of the health benefits of meditation exercises.
The National Institutes of Health suggests reducing risk factors of heart disease by using stress management methods like meditation and yoga.
Additionally, the American Heart Association recommends that heart patients devote 15 to 20 minutes a day on quiet reflection, deep breathing and visualization of peaceful sites. Meditation exercises have been shown to benefit those with various other conditions like chronic pain, irritable bowel syndrome (IBS) and AIDS.
Furthermore, scientific research has shown that individuals who meditated recover more quickly from a stress reaction; and people who meditate get irritated less often than people who do not practice meditation.

Resources

• The ABCs of Meditation