As we age, our bodies and minds begin to show the signs of long term stress. Meditation strengthens us and promotes continued health and vigor. It is an invaluable tool that balances our minds, bodies and spirits. Regular mediation practice creates a marvelous intergration physically, emotionally and spiritually.
The Benefits of Meditation:
There is a growing body of scientific research indicating that meditation is highly effective in reducing physical and mental stress. Here are some of the results of over 500 studies on meditation:
- Meditation practice leads to increased strength of self-concept. With as little as a month of practice improved sense of self and elevated mood are experienced.
- In a three month study of those practicing Transcendental Meditation at a Fortune 100 manufacturing firm, practitioners displayed relaxed physiological functioning, a reduction in anxiety, and reduced tension on the job.
- Regular meditation practice is an effective technique for maintaining adequate coping with school, job, and personal stress. Practitioners have consistently scored higher than non practitioners in personal coping skills.
- In a study of students, those practicing meditation showed a significant increase in both math and reading scores.
- Meditators have also scored high in reducing the abuse of drugs and alcohol.
- Research indicates that meditation decreases stress, anxiety and depression, and lessens the symptoms of Post-Traumatic Stress Disorder.
- On a physiological level, meditation practitioners experience a decrease in cortisol (a major stress hormone), normalization of blood pressure, and improved heart function.
There are many effective ways of meditating. The technique described here is a variation found in Herbert Benson’s Relaxation Response, which is available in most book stores. It is a simple way of gaining greater mastery of your mind, body and life.
To perform the relaxation response, you first need to choose a word or phrase that is calming to you. It can be a religious term such as God, Jesus or Shalom or a phrase such as “Peace on Earth.” It can be a secular term or phrase, as well. Some people find the words "love" or "peace" calming. The point is that you need to choose something for yourself. Don’t pick something that adds to your tension.
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