Meditation

Me di t a t i on What It Is and How to Do It--A Primer

May ankj ai n 12ecu058

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WhatI sMedi t at i on? •Af ami l yofs el f r egul at i onpr ac t i c est hatf oc uson

t r ai ni ngat t ent i onandawar enes s •Ap r ac t i c et hats el f r egul at est hebodyandmi nd,

t her ebyaffec t i ngment al ev ent s •At y peofdi s c i pl i ne,f oundi nv ar i ousf or msi n

manyc ul t ur es ,bywhi c ht hepr ac t i t i onerat t empt s

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Phys i ol ogi c a lEffe c t s 

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Sc i e nt i fics t udi e sa r eofmi x e dqua l i t ybe c a us eofa n d e i nabi l i t yt opr e c i s e l yde fineme me di t at i onan  b c aus e t e c hni que sa r es odi ve r ge ntt ha ti t ’ sdi ffic ul tt oc ompa r e r e s ul t s . BUTr e s e a r c hf r om t heUni v e r s i t yofMa s s a c hus e t t e s s ugge s t st ha tme di t a t i onr educ es s t r es s ,anx i et y , depr es s i on,headac hes ,pai n,andel ev at edbl ood p r e s s u r e . Medi t at i onc r eat esahos tofbi oc hemi c al andphy si c al

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Ps yc hoEmot i onalEffec t s     

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I nc r e a s e dc ompa s s i ona ndf or gi ve ne s s De c r e as e danxi e t yandj udgme nt I mpr ov e ds e l f a wa r e ne s sa nda c c e pt a nc e Gr e at e rr e l axat i on I nc r e as e dabi l i t yt os us t ai nf oc usand c onc e nt r at i on I mpr ov e dme mor mo y , s e l f e s t e e m,pe m, r c e pt ua l

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Spi r i t ua lTr a di t i ons 

Buddhi s m:c ul t i va t e ss e r e ni t y( s a ma ma t ha )a ndi ns i ght ( vi pa s s ana )t oi l l umi na t eandr e l e as eme me nt a lobs t r uc t i onst o t henat ur als t at eofc ons c i ous ne s s ,whi c hi sl ovi ng, c o mpa mp s s i ona t e ,j o yf ula ndpe a c e f ul

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Chr i s t i an:i nc r e as epe r s onalr e l at i ons hi pwi t ht hedi vi ne ; c ont e mpl mp at e squal i t i e sofdi vi ni t y

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Spi r i t ua lTr a di t i ons , c ont .  J ai ni s m:Medi t at i oni nJ ai ni s m ai msatr eal i z i ngt hes el f , at t ai ni ngs al v at i on,t ak et hes oul t oc ompl et ef r eedom.Mant r a ani mpor t antpr ac t i c e,asar eas anaandpr ana y ama. Cont empl at i onoft hef ol l owi ngar eal s opr ac t i c ed:l i f eand nonl i f e,t hei nfl ow,bondage,s t oppageandr emov al of ,andt hefi nal ac compl i s hmentofl i ber at i on. k a r ma s

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Si k hi s m:t m: hef oc usi sont heat t r i but esofGodandon mov ementt hr ougheac hoft he“ 10gat es ”( anal ogoust ot he

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Techniques 

SoundMant r a: 

Om ManiPadme meHum/Hung:c ons i de r e dbyTi be t anst obet he e s s e nc eofBuddha ’ st e a c hi ngs ;apr a y e rt ot hee mbodi mb me ntof c o mpa mp s s i ona ndnote a s i l yt r a ns l a t e d;c o ns i de r e dt obet hewor ds

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Ma nt r a ,c ont i nue d 

SoHu Hum: m:Iam That

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Ham Sa :Thati sme

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LokahSama mas t ahSukhi noBha vant u:ma yal lbei ngsbehappy andf r eeandmyt hought swor dsanddee dsc ont r i but et ot hi s

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Yant r a/vi s ualr e pr e s e nt at i on

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Ya nt r a , c ont .

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Ya nt r a , c ont .

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hb e d

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