Studies on a group of children who couldn't focus and concentrate long enough to learn anything in the classroom have shown remarkable results with transcendental meditation.
In the study, children were asked to meditate for 10 minutes at a time, twice a day, over a three month period. Both parents and teachers reported of lower stress and anxiety levels, based on questionnaires given after the study. The teachers also reported improvements in attention, working memory, organization, and behavior regulation. Teaching and learning became possible.
The name "transcendental meditation" sounds like something mysterious or difficult. It isn't. It is merely the act of sitting still and repeating a sound, word, or phrase over and over in thought, while concentrating and focusing completely on that sound, word, or phrase. In other words, it fills the mind so that distracting (or distressing)thoughts have no room to enter.
This simple exercise also helps thousands of non-ADHD people gain a sense of balance and control in their lives - without the use of dangerous drugs.
Showing posts with label meditation. Show all posts
Showing posts with label meditation. Show all posts
Tuesday, January 20, 2009
Saturday, December 6, 2008
Stress-relief through Meditation - for non-meditators
When you think of meditation do you think of someone sitting cross-legged on the floor making strange noises?
Plenty of people do - but you don't have to do that to get the benefits. Meditation is simply the act of clearing your mind and letting your body release tension - in other words, a great way to banish stress and optimize your natural health!
I'm sure the meditation purists will disagree with me - but that's OK. They can call this exercise something else and it won't bother me a bit. So here's the story...
Years ago I used to try meditating - with no results. No matter how I tried I couldn't sit there and visualize blank paper. When I tried, my mind kept saying "blank paper, blank paper." It was useless. And, even when all alone, I couldn't bring myself to make those strange noises. It felt silly. I was more tense from trying than I was from not trying.
Then I bought a couple of tape sets that brought things into focus. Using two methods together I could do it - and it felt wonderful!
The first set taught me to visualize numbers. Here's how that worked: Beginning with "3" visualize the number while saying it, 3 times. At the same time as you're doing this, inhale deeply and let the air out while saying "3, 3, 3" (I'll admit that I had to learn to breathe correctly before I could do it.)
Then do the same for 2 and 1. Then, after a few deep breaths and mentally saying "relax" the next step is to continue breathing deeply and count backwards from 10 to 1. Then think "relax" again a few times and let go with all your muscles.
That part was hard at first also - because the first tapes I had taught me to begin the relaxation process with my feet and work my way up to my head. The method that worked for me was to begin with the scalp, then the facial muscles, then neck, shoulders, chest, back, etc - ending with the feet. I learned that from a later tape.
By consciously releasing and feeling the relaxation in each part of your body, your thoughts are naturally taken away from whatever else is going on in your life and focused on your feeling.
When you become totally relaxed, just sit there and "feel" it. Enjoy the feeling of your body sinking into the chair, your hands laying relaxed, your feet at rest. If a stray thought tries to wander in, just visualize it being pushed aside and go on with "feeling."
You might stay for 5 minutes, or 25. Do whatever feels right and good.
The first set of tapes I had recommended coming back out of this state deliberately - The method is to count back up to 5 while telling yourself "At the count of 5 I will open my eyes and be fully alert, rested, and feeling better than I felt before." Say it when you begin, then at 3, then a variation of it at 5 - when you do open your eyes.
I used to suffer from not being able to fall asleep at night. My mind was always racing ahead to what needed to be done tomorrow or worrying over what I didn't accomplish today. So I did this at bedtime and changed the ending - I told myself that when I opened my eyes I'd be very sleepy and would go to bed and fall asleep quickly - that I would sleep well and wake rested. And yes, it worked.
Banishing stress from your mind and body will go a long way to keeping you healthy - so if you're thinking you don't have time for this because you have so many duties to your work and your family, re-think that position.
You're far more valuable to all of them when you feel good. Not only will you get more done, you'll be a lot more fun to be around.
The hectic Christmas season is a good time to let go of stress, so why not try this right now?
Plenty of people do - but you don't have to do that to get the benefits. Meditation is simply the act of clearing your mind and letting your body release tension - in other words, a great way to banish stress and optimize your natural health!
I'm sure the meditation purists will disagree with me - but that's OK. They can call this exercise something else and it won't bother me a bit. So here's the story...
Years ago I used to try meditating - with no results. No matter how I tried I couldn't sit there and visualize blank paper. When I tried, my mind kept saying "blank paper, blank paper." It was useless. And, even when all alone, I couldn't bring myself to make those strange noises. It felt silly. I was more tense from trying than I was from not trying.
Then I bought a couple of tape sets that brought things into focus. Using two methods together I could do it - and it felt wonderful!
The first set taught me to visualize numbers. Here's how that worked: Beginning with "3" visualize the number while saying it, 3 times. At the same time as you're doing this, inhale deeply and let the air out while saying "3, 3, 3" (I'll admit that I had to learn to breathe correctly before I could do it.)
Then do the same for 2 and 1. Then, after a few deep breaths and mentally saying "relax" the next step is to continue breathing deeply and count backwards from 10 to 1. Then think "relax" again a few times and let go with all your muscles.
That part was hard at first also - because the first tapes I had taught me to begin the relaxation process with my feet and work my way up to my head. The method that worked for me was to begin with the scalp, then the facial muscles, then neck, shoulders, chest, back, etc - ending with the feet. I learned that from a later tape.
By consciously releasing and feeling the relaxation in each part of your body, your thoughts are naturally taken away from whatever else is going on in your life and focused on your feeling.
When you become totally relaxed, just sit there and "feel" it. Enjoy the feeling of your body sinking into the chair, your hands laying relaxed, your feet at rest. If a stray thought tries to wander in, just visualize it being pushed aside and go on with "feeling."
You might stay for 5 minutes, or 25. Do whatever feels right and good.
The first set of tapes I had recommended coming back out of this state deliberately - The method is to count back up to 5 while telling yourself "At the count of 5 I will open my eyes and be fully alert, rested, and feeling better than I felt before." Say it when you begin, then at 3, then a variation of it at 5 - when you do open your eyes.
I used to suffer from not being able to fall asleep at night. My mind was always racing ahead to what needed to be done tomorrow or worrying over what I didn't accomplish today. So I did this at bedtime and changed the ending - I told myself that when I opened my eyes I'd be very sleepy and would go to bed and fall asleep quickly - that I would sleep well and wake rested. And yes, it worked.
Banishing stress from your mind and body will go a long way to keeping you healthy - so if you're thinking you don't have time for this because you have so many duties to your work and your family, re-think that position.
You're far more valuable to all of them when you feel good. Not only will you get more done, you'll be a lot more fun to be around.
The hectic Christmas season is a good time to let go of stress, so why not try this right now?
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