A Primer to Meditation

By Dr. Louis Jin - The Woodlands Acupuncture & Herbal Clinic  What is Meditation?

Various forms of introspective practices and mental techniques used to develop positive states and traits of mind through disciplined training.

What is Mindfulness?

The trait, state, or practice of non-judgmentally focusing with receptive awareness on sensations, feelings, thoughts, or external stimuli that arise in the present moment.

Different Forms of Meditation:

 Yoga: Breath control while mindfully moving the body into various postures.

 Tai Chi & Qi Gong: Relaxing the body & mind using slow and smooth body movements in rhythm with the breath.

 Prayer: Contemplation of God.

 Mindfulness: Sustaining curious attention on whatever arises in the present moment with an attitude of acceptance.

 Focused Attention: Complete focus on an anchor point in the present moment.

 Visualization: Using the imagination to bring positive changes to the mind and body through imagery.

 Loving Kindness Meditation: Method of developing an accepting and loving attitude towards oneself and others.

 Walking Meditation: Mindfulness of the body’s movements while walking.

 Sleep Meditation: Eases and calms the mind in preparation for restful sleep.

 Mindful Exercising: Entering a flow state of connection with movement and purpose while exercising.

 Eating Meditation: Eating with a deliberate attitude of awareness and appreciation while loosening the grip of habitual mindless eating.

Are you mindful or mindless?

-Do you notice shifts in your emotions and their effect on your thoughts and behavior?

-Do you often operate in ‘autopilot’ mode?

-Do you notice changes in your body such as in your muscles in your breath rate?

-Do you become easily distracted or do you tend to become completely absorbed in what you’re doing?

-Does your mind wander off thinking about the past or future?

-Can you easily describe your emotions, experiences, or perceptions with words?

-Do you criticize or judge any of your thoughts, emotions, or perceptions as abnormal or wrong?

Health Benefits of Meditation:

 Builds resiliency while releasing accumulated stress.

 Reduces chronic pain and inflammation.

 Induces relaxation while reducing muscle tension.

 Improves mood and intensifies positive emotions such as happiness and compassion.

 Increases self-awareness while bringing awareness to habitual patterns of thoughts and behavior.

 Develops clarity and peace of mind.

 Benefits relationship with self and others.

 Alleviates anxiety and depression.

 Enhances memory and boosts concentration.

 Increases blood flow and lowers blood pressure.

 Strengthens immune system.

 Improves sleep hygiene.

 Helps with management of addiction cravings.

 Raises energy.

 Increases brain volume in parts of the brain correlating to positive emotions.