Concentration Meditation

Concentration MeditationConcentration Meditation

By Dr. Jill N. HenryBy Dr. Jill N. HenryAuthor, Author, Energy Energy SourceBookSourceBook – The – The

Fundamentals of Personal EnergyFundamentals of Personal Energywww.mountainvalleycenter.comwww.mountainvalleycenter.com

BRIEF HISTORYBRIEF HISTORY

Practiced in India, Tibet and Practiced in India, Tibet and the Far East for centuries. the Far East for centuries.

Concentration meditation was Concentration meditation was popularized in the West in the popularized in the West in the form of Mantra used by form of Mantra used by Maharishi Maheash Yogi in Maharishi Maheash Yogi in the 1960's and trademarked at the 1960's and trademarked at TM (Transcendental TM (Transcendental Meditation) Meditation)


Attention by the medical community came in Attention by the medical community came in the 1970's through Herbert Benson, M.D. the 1970's through Herbert Benson, M.D. Dr. Benson studied the techniques of TM Dr. Benson studied the techniques of TM and "westernized" them into a formula of and "westernized" them into a formula of practice for inducing the 'relaxation practice for inducing the 'relaxation response' (see response' (see The Relaxation ResponseThe Relaxation Response and and Beyond the Relaxation ResponseBeyond the Relaxation Response books by Benson) books by Benson)


Most Western medical research findings are Most Western medical research findings are based upon subjects using one of the based upon subjects using one of the various forms of concentration or mantra various forms of concentration or mantra meditation. meditation.

MEDITATION - a definitionMEDITATION - a definition

Meditation is a skill or technique which Meditation is a skill or technique which involves the development of non-sensory, involves the development of non-sensory, inward aspects of consciousness in order inward aspects of consciousness in order to enhance one's abilities to attain one's to enhance one's abilities to attain one's life goals.life goals.

Elements of Concentration Elements of Concentration MeditationMeditation

Highest mental concentrationHighest mental concentration

Calming of all mental processesCalming of all mental processes

PROCESSPROCESS

Increasing concentrated focusing of one’s Increasing concentrated focusing of one’s attention on a single objectattention on a single object

Practice of concentration results inPractice of concentration results in temporary attainment of deeper states of temporary attainment of deeper states of consciousnessconsciousness

States of ConsciousnessStates of ConsciousnessBrain Wave Cycles per SecondBrain Wave Cycles per Second

beta 13-30 cpsbeta 13-30 cps

alpha 8-13 cpsalpha 8-13 cps

theta 4-8 cpstheta 4-8 cps

delta 1-4 cpsdelta 1-4 cps

normal waking state, normal waking state, attention outward attention outward

relaxed, tranquil, relaxed, tranquil, inward awarenessinward awareness

meditation, creativity, meditation, creativity, inspiration, healinginspiration, healing

deep, dreamless deep, dreamless sleepsleep

TRADITIONAL POSTURE TRADITIONAL POSTURE The Seven Gestures:The Seven Gestures:

Sitting with legs crossedSitting with legs crossedPelvis elevated on a pillow (or sitting in a chair with feet Pelvis elevated on a pillow (or sitting in a chair with feet flat on the floorflat on the floorHands resting on knees (palms up or palms down)Hands resting on knees (palms up or palms down)Spine balanced without being rigid...chin slightly tuckedSpine balanced without being rigid...chin slightly tuckedEyes gazing downward (or closed or gazing slightly up)Eyes gazing downward (or closed or gazing slightly up)Mouth slightly open with jaw relaxedMouth slightly open with jaw relaxedTip of tongue touching palate ridge just behind upper Tip of tongue touching palate ridge just behind upper teethteeth

Concentration on a soundConcentration on a sound

Use of a specific sound, a "mantra" or Use of a specific sound, a "mantra" or vehicle for the mind, which has no vehicle for the mind, which has no meaning to the meditator. The sound meaning to the meditator. The sound quality is conductive to producing deep quality is conductive to producing deep rest and refined awarenessrest and refined awareness

When the sound is "sung" out loud, the When the sound is "sung" out loud, the combined effect of the deep breathing combined effect of the deep breathing required to produce the sound, with the required to produce the sound, with the tonal qualities of the sound itself produces tonal qualities of the sound itself produces profound relaxation. The sound may also profound relaxation. The sound may also be repeated silently, in harmony with the be repeated silently, in harmony with the breath.breath.

Concentration on a soundConcentration on a sound

Examples of sounds:Examples of sounds:

OM (AUM, AMEN, AMIN, HUM) - OM (AUM, AMEN, AMIN, HUM) - universal sound of awareness (AH-OU-universal sound of awareness (AH-OU-MM: MM: using 3 part breath)using 3 part breath)

HU - sound of love, balance & harmonyHU - sound of love, balance & harmony

AH - sound of emotion, desire, creativityAH - sound of emotion, desire, creativity

EH (EE) - sound of soul force & universal EH (EE) - sound of soul force & universal lifelife

Concentration on a word or phraseConcentration on a word or phrase

Benson advocated the following steps to produce the Benson advocated the following steps to produce the relaxation responserelaxation response

1.1. Select a word of phrase that reflects your belief system Select a word of phrase that reflects your belief system (a line from a prayer, a concept such as love, peace, (a line from a prayer, a concept such as love, peace, joy; an affirmation; an image of peace)joy; an affirmation; an image of peace)

2.2. Choose a comfortable position & close your eyesChoose a comfortable position & close your eyes3.3. Relax your muscles from feet to headRelax your muscles from feet to head4.4. Become aware of your breathing, and begin to repeat Become aware of your breathing, and begin to repeat

the word or phrasethe word or phrase5.5. Maintain a passive attitudeMaintain a passive attitude6.6. Continue for a set period of time (10-20 minutes)Continue for a set period of time (10-20 minutes)7.7. Practice the technique twice a dayPractice the technique twice a day

Traditional phrasesTraditional phrases

Gate Gate Paragate, Gate Gate Paragate, Parasumgate, Bodhi, Parasumgate, Bodhi, SuahaSuaha (GAH-TAY, GAH- (GAH-TAY, GAH-TAY, PAH-R-GAH-TAY, TAY, PAH-R-GAH-TAY, PAH-R-SRUM GAH-TAY PAH-R-SRUM GAH-TAY BOW-DEE SWAH-HAH) - BOW-DEE SWAH-HAH) - Buddhist for "Beyond, Buddhist for "Beyond, Beyond, the Great Beyond, the Great Beyond, Beyond that Beyond, Beyond that Beyond, to Thee Homage.Beyond, to Thee Homage.


OM Namaha ShivayaOM Namaha Shivaya - Sanscrit for " I - Sanscrit for " I honor the God/Goddess within"honor the God/Goddess within"


Aum Mani Padme HumAum Mani Padme Hum - (AH-OWM MAH- - (AH-OWM MAH-NAY PAUD-MAY HOOM) - Tibetan "The NAY PAUD-MAY HOOM) - Tibetan "The All is a precious jewel in the lotus flower All is a precious jewel in the lotus flower which blooms in my heart"which blooms in my heart"


Hail Mary full of grace ... Hail Mary full of grace ... Christian… CatholicChristian… Catholic

Our Father who art in Heaven...Our Father who art in Heaven... - - or any line from the Lord's Prayeror any line from the Lord's Prayer

Not my will but Thine be doneNot my will but Thine be done... ... - or any meaningful spiritual - or any meaningful spiritual phrasephrase

Modern MantrasModern Mantras

These are self-constructed, 6-10 syllable These are self-constructed, 6-10 syllable phrases which are personally meaningful phrases which are personally meaningful and repeated effortlessly in breathing and repeated effortlessly in breathing rhythmrhythm

Modern MantrasModern Mantras

the waves roll in and roll the waves roll in and roll outout

returning to my centerreturning to my center

river flowing into the seariver flowing into the sea

peace is with me nowpeace is with me now

I'm willing to change and I'm willing to change and growgrow

Concentration on an objectConcentration on an object

Gently watch, in a non-focused manner, the Gently watch, in a non-focused manner, the light from a candle, a scene in nature, the light from a candle, a scene in nature, the clouds, a symbol statue or drawingclouds, a symbol statue or drawing

Concentration on a sensationConcentration on a sensation

Experience the inflowing and Experience the inflowing and outflowing of the breath by outflowing of the breath by concentrating o the concentrating o the sensation of breathing sensation of breathing either at the abdomen either at the abdomen (rising and falling) or at the (rising and falling) or at the nostrils (air moving in and nostrils (air moving in and out)out)

May your practice of Concentration May your practice of Concentration Meditation be gentle and kindMeditation be gentle and kind

And bring you peace of mind.And bring you peace of mind.

By Dr. Jill N. HenryBy Dr. Jill N. Henry

Author, Author, Energy Energy SourceBookSourceBook – The – The Fundamentals of Personal EnergyFundamentals of Personal Energy

www.mountainvalleycenter.comwww.mountainvalleycenter.com

Health & Medicine

Concentration Meditation