Meditation has become very popular in western community in the recent years however; it has existed for thousands of years and has obviously passed the test of time in various other cultures. Meditation has in fact survived 4500 years of political upheaval and socioeconomic transition (Andreson, 2000). If meditation was not useful would it still be colse to and being practiced thousands of years later? Probably not.
The word meditation tends to cause blurring in many habitancy due to it being unknown or regarded as somewhat metaphysical, new age, or connected with a special dogma or religion. Well as just discussed there is nothing new about meditation and I believe that the foundation for meditation in its clarity N �����ัดเจน is not confusing or complex. The very essence of meditation is simplicity, but as Ayaja states in his psychotherapy text, "simplicity is often the most involved thing" (Ajaya, 1983, 126). I precisely believe this statement to be literal, in especially western society's way of life.
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Life consists of uncomplicated principles, however human beings tend to complicate them within their minds rather than living and being from the soul. I know for my life, I select to keep meditation and living as uncomplicated as possible. I think Stephen Levine says it best when he discussed meditation in his book, A Gradual Awakening, "meditation is for many a foreign concept, somehow distant and foreboding, seemingly impossible to participate in. But other word for meditation is plainly awareness. Meditation is awareness" (Levine, 1989, 1). Now, this explanation is precisely workable and practical to an personel wanting to become involved in meditation.
Within this paper, I will offer a uncomplicated explanation of the process of meditation, its psychological, physiological, and spiritual benefits as well as a brief description of my personal experience.
There are some types of meditation, however Levine states that "differences in these techniques are basically due to the former object which is concentrated on through the process" (Levine, 1989, 8). Thus, I will base this paper on mindfulness meditation (Vipassanna) which involves directly participating in each occasion as it occurs with as much awareness and comprehension as possible. In my thought this is the simplest and most sufficient form of meditation and precisely a very enlightened way to live your daily life. We live "now" right in this occasion and that is what this type of meditation proposes. After all, as Goleman (1972a) states, "the goal of all meditation systems, whatever the ideological orientation or source...is to transform the waking state through the fruits of convention - to die to the life of the ego and be reborn to a new level of experience" (155).
As previously discussed, the focus of this paper will be mindfulness meditation rather than concentration meditation which is what regularly comes to mind when the word meditation is mentioned. While concentration meditation focuses on the concentration of a singular object, mantra, or deity, mindfulness meditation includes a more dynamic inclusive field of observation. It is inclusive of the depth that surrounds us rather than shutting the world out, which is more practical for the average participant in western community (Tacon, 2003 ). It was also suggested by Kabat-Zinn (1994) that mindfulness may be useful to many habitancy in western community who might be unwilling to adopt Buddhist traditions or vocabulary. Thus, mindfulness meditation is considerably more approved for our community than discussing the full range of meditation techniques from eastern traditions, due to its simplicity, practicality and perceived detachment from eastern philosophies and religions.
Rather than try to select one definition to recapitulate what mindfulness meditation is, I will gift a variety of views from those customary with this specific convention in order to get the point over more succinctly. First of all, mindfulness meditation is more specifically called "insight meditation" in Buddhist traditions, or vipassanna which is sanskrit and means "to see clearly." Mindfulness meditation is a large part of Buddhism as well as Zen practice; however it can be successfully practiced detached from these traditions. As previously mentioned it is not valuable to be a practicing Buddhist to enjoy the fruits of mindfulness meditation (Levey & Levey, 1999). At this time I will gift various definitions or descriptions of what mindfulness meditation precisely is.
Tacon (2003) describes mindfulness meditation as a "form of meditation that involves stimuli from the field of consciousness rather than the exclusion of stimuli, as in concentration meditation" (67).
Kabat-Zinn (1994) states that mindfulness meditation is "paying concentration in a singular way; on purpose in the gift occasion and non-judgmentally." (108).
Levey and Levey (1999) recapitulate mindfulness meditation in the following way: "mindfulness liberates us from memories of past and fantasies of time to come by bringing reality of the gift occasion clearly into focus" (89). They also state that "mindfulness makes us more aware of life's everyday miracles" (89).
Dunn, Hartigan, and Mikulas (1999) state that "mindfulness convention involves open receptivity and awareness to all stimuli, while evaluation, analysis or classification of those stimuli is suppressed" (p.148).
Ruth Baer states "mindfulness is the nonjudgmental observation of the ongoing streams of internal and external stimuli as they arise" (2003, p. 125).
Although each of these passages apply dissimilar terminology to verbalize what mindfulness meditation is; the extensive consensus comes down to "being gift in life." In my personal opinion, this may well be the hidden that all human beings have been searching for exterior of themselves. Being gift in the occasion is very simple, yet profound. Most habitancy will likely say, "There has got to be more to living than this." Is there?
Mindfulness meditation focuses on all areas of our being. Levey and Levey (1999) gift a variety of these areas in their book, uncomplicated Meditation and Relaxation. These elements of the human being comprise being mindful or aware of your sense without judgement, being aware of your emotions with acceptance, maintaining awareness of your reasoning and allowing thoughts to flow by, just noticing. other two vital areas comprise being aware of your breathing as well as what is going on with your body (pp. 95-97). What it comes down to is being aware of what is going on for you in each moment. To additional verbalize this I will supply various excerpts from a mindfulness meditation by Stephen Levine (1989).
o "Find a comfortable place to sit, with back straight but not rigid..."
o "Keep your concentration at one literal, point and note the sensation that accompanies each breath..."
o "Sounds arise. thought arise. Other sensations arise. All background, arising and passing away..."
o "Sensations arise in the body, Thoughts arise in the mind. They come and go like bubbles..."
o "Don't get lost. If the mind pulls away, gently, with a soft non-judging, non-clinging awareness, return to the breath..."
o "Moment to occasion awareness of whatever arises, whatever exists" (pp. 32-36).
My hope is that these excerpts additional explicate mindfulness meditation to the reader. Levine is a specialist when it comes to simplicity in one's life as well as having the capacity to make meditation practical and efficient. Next, I would like to discuss a variety of interventions using mindfulness followed by study demonstrating the psychological, physiological, and spiritual benefits. Mindfulness meditation is truly a holistic application and this will be shown through the study findings discussed in this article.
Interventions
As previously discussed meditation has been colse to for thousands of years, however has only recently been integrated into psychotherapy in western society. The American Psychological Association, colse to 1977, suggested that "meditation could facilitate the therapeutic process" (Taskforce on Meditation, 1977, p. 3). Unfortunately, about 20 years later it still hasn't precisely become mainstream. However, we must be fortunate that some enlarge is being made. At this time, I would like to discuss four current interventions that are using mindfulness meditation as part of the therapeutic process.
The first intervention is the integration of mindfulness meditation in the normal psychotherapy process. La Torre (2001) discussed it as an sufficient component of psychotherapy and stated that as meditation brings awareness to feelings and discomforts in the therapeutic process, psychotherapy can supply discussion and exploration of these insights. She also expresses that the potential to convention meditation in and out of the therapeutic session fosters independence and self mastery on the client's part. La Torre (2001) concludes by stating, "That in most cases the incorporation of meditation into the therapeutic process has enriched therapy and given clients a greater sense of operate and awareness" (p. 104).
In a separate case study by Boorstein (1983), he describes his integration of mindfulness meditation and bibliotherapy and its effectiveness with a depressed, agitated, and paranoid client. Boorstein integrated various readings with a transpersonal theme as well as mindfulness meditation in and out of session. Boorstein claims that the outcome was valuable and included increased self-esteem, psychological and spiritual growth and relief of presenting symptoms. Boorstein conducted consequent ups and stated that the obvious outcomes were maintained and the client prolonged to focus on personal and spiritual growth in his life.
A second popular intervention and the most oftentimes cited formula of mindfulness meditation intervention is the schedule advanced by Jon Kabat-Zinn called Mindfulness Based Stress allowance (Mbsr). This schedule was advanced specifically for continuing pain and stress connected disorders. It is an 8-10 week policy for groups which utilizes a unique compound of discussions connected to stress, coping, as well as homework assignments and an intense study and convention of mindfulness meditation. The potential for clients to convention inside and exterior of session in real life situations is again a advantage of this modality (Baer, 2003).
Another intervention which is strongly connected with Mbsr is Mindfulness Based Cognitive Therapy (Mbct). This intervention incorporates aspects of cognitive therapy that facilitate a detached or decentered view of ones thoughts along with statements such as "Thoughts are not facts" and "I am not my thoughts" (Baer, 2003, p. 127). Mbct is designed to teach skills for previously depressed individuals to search for their thoughts and feelings non-judgmentally and to see them as plainly reasoning events that come and go rather than as reality or aspects of themselves (Baer, 2003).
The final intervention that I will discuss that incorporates mindfulness meditation is a therapy termed Dialectical Behavioral Therapy (Dbt). This specific therapy was designed to treat borderline personality disorder however it is currently being applied to a variety of dissimilar populations. Dbt integrates mindfulness meditation training with cognitive behavioral skills in order to facilitate acceptance and turn at the same time. specific aspects of this intervention comprise emotional regulation, interpersonal skills, and distress tolerance skills (Baer, 2003). In my personal work I have had direct touch with this an addiction facility and found it to be quite effective. Residential clients embraced the mindfulness components in all aspects of their lives and appeared to truly advantage from practicing acceptance and non-judgment as part of their recovery. I precisely hope that more interventions will become available and mindfulness meditation will ultimately get the respect it deserves in the field of psychotherapy and life in general.
Mindfulness meditation is a holistic tool for growth and self awareness. It benefits the mind, body, and soul as a whole, however for this papers purpose I will separate the components into the benefits connected to psychological, philosophical, and spiritual elements of the human being. These will be based on the literature pertaining to mindfulness meditation specifically and what has been discussed in a variety of study studies.
Physiological Benefits
The literature discusses an gigantic amount of physiological benefits derived from mindfulness meditation. To list and discuss all of them is beyond the scope of this paper; however I will discuss some of the main physical benefits shown throughout the empirical literature. First, the physiological changes that have been noticed when practicing meditation such as decreased heart rate, breathing and the lowering of blood pressure has been termed the "relaxation response" by Benson (1975). These changes can of policy be very useful to those individuals needing to flee the daily stress and chaos of society. However, the physiological benefits of mindfulness meditation transcend the momentary changes while the act of meditation. In Perez-De-Albeniz's (2000) 75 study Meta analysis he discussed a vast array of benefits that were found in his perusal of the available research. These included growth cardiac output, muscle relaxation, increased serotonin and melatonin levels, and valuable correction in continuing pain. In expanding mindfulness meditation was found to be useful for psoriases, epilepsy, fibromyalgia, and hypertension. This brief summary obviously demonstrates that mindfulness meditation can be sufficient for the body component of a human being. Lets search for the other two elements that make up human beings.
Psychological
Numerous psychological benefits of mindfulness meditation are mentioned throughout the empirical literature. Again, this is not an exhaustive recapitulate of the literature, but a brief articulation of outcomes reported with regard to the convention of mindfulness meditation. La Toree (2003) explains the benefits of mindfulness meditation in terms of its emotional benefits with regard to self growth. In her description she explains that overwhelming feelings are good able to be approved as an personel is able to own these feelings and touch them with a greater sense of safety.
In Perez de Albeniz's Meta analysis of the literature the following were demonstrated throughout the empirical studies that were reviewed:
o Increased happiness
o Increased joy
o Increased obvious thoughts
o Increase problem solving skills
o Enhanced acceptance
o Enhanced compassion
o Enhanced tolerance
o Increased relaxation
o Increased resilience
o Better operate of feelings and personal responsibility
o Improvement in psychological well being
o Decreased anxiety
o Decreased substance abuse
Perez de Albeniz also discussed mindfulness meditation's potential to help patients understand that there are no quick solutions in life which leads to amelioration of patience in their personal growth journey. In addition, the promotion of a non-judgmental attitude as well as the potential to come to terms with what is rather than what could have been.
Finally I think it is prominent to mention a study by Shapiro, Schwartz, and Bonner (1998) in which Mbsr was offered to curative and pre curative students. The application involved a 7-week intervention with a wait list control. The outcome of this study included reduced self-reports of extensive psychological distress, along with depression, reduced self-reports of state and trait anxiety and increased scores of empathy levels. Again, in the psychological domain it is obvious that mindfulness meditation has great benefits.
Spiritual
Spiritual benefits are also demonstrated in the convention and application of mindfulness meditation. In the Shapiro et al study (1998) it was also found that there were increased scores on the measures of spiritual experiences, which basically meant that following the mindfulness introduction, participants had a greater conviction of the existence of a higher power as well as an growth in the internalization of a personal intimate connection to a higher power. In Perez de Albeniz (2000) it was noted that mindfulness meditation helps a patient or man to trust their inner nature and wisdom. Finally, Walsh (1983) expresses in his description that meditation is "available as a tool for those who wish to plumb the depths of their own being and search for the nature of mind, identity, and consciousness. It's a tool that can be used from the starting to the end of the spiritual quest" (45). Obviously, there are many other spiritual benefits of meditation, along with the obvious, Nirvana; however I merely supplied the reader with a summary. Perhaps, it may motivate some to enter this journey of awareness and search for the many additional gems along the path.
Personal Experience
Henry Miller said "the aim of life is to live, and to live means to be awake, joyously, drunkenly, serenely, divinely aware." This is what mindfulness meditation has brought to my life. By all means, do not think that I sit in meditation continuously and separate from the world. Mindfulness allows me to feel every occasion of life within my entire being. It allows me to live life rather than just existing and the application of this convention throughout the past five years of my life has transformed who I am. I have tapped into my genuine being and united with the energy of the universe. plainly by cultivating awareness of the occasion through mindfulness I have been able to transcend my ego and tour each day on the path of self-actualization. I have experienced the pure essence of mindfulness meditation. Each occasion of my life allows continuous convention and application of this valuable skill that precisely gives life. Each human being on this earth has the innate potential to tap into the perfection and precision of mindfulness meditation. Go and touch the bliss that it offers.
Finally, throughout this paper I have discussed what mindfulness meditation is, provided a variety of description by the experts in this practice, and given the reader examples of the process of mindfulness meditation based on writings by Stephen Levine. It was concluded, that plainly mindfulness meditation is being aware of life, which obviously can be practiced in any setting. Mindfulness mediation is very practical in the west and has been utilized in a variety of therapeutic interventions with much success. Additionally, it has been shown to have physiological, psychological, and spiritual benefits by the study thus far. In short, mindfulness mediation is a great tool for the whole man to apply toward personal and spiritual growth. Mindfulness is precisely living life in this very moment. Go truly live in the now and touch the true essence of life without the deluded impediments caused the reasoning mind.
References
Ajaya, S. (1983). Psychotherapy East and West, Honesdale, Pa:The Himalayan International Institute.
Andreson, J. (2000). Meditation meets behavioral medicine. Journal of Conciousness Studies, 7(11-12), 17-73.
Baer, R. (2003). Mindfulness training as a clinical intervention: a conceptual and empirical review. Clinical Psychology: Science and Practice, 10(2), 125-143.
Benson, R. (2003). The freedom Response, New York, Ny: Morrow.
Dunn, B. R., Hartigan, J. A., & Mikulas, W. L.. (1999). concentration and Mindfulness Meditations: Unique form of consciousness?. Applied psychophysiology and BioFeedback, 24(3), 147-165.
Goleman, D. (1972a). The Buddha on meditation and states of consciousness, Part I: A typology of meditation techniques. Journal of Transpersonal Psychology, 4(1), 1-44.
Kabat-Zinn, K. (1994).Wherever you go there you are: Mindfulness meditation in everyday life. New York: Hyperion
La Torre, M. A (2000). A holistic view of psychotherapy: Connecting mind, body, and spirit.. Perspectives in Psychiatric Care, 36(2), 67-68.
Levey, J & Levey, M. (1999). uncomplicated meditation and Releaxation . Berkeley, Ca: Conari Press.
Levine, S. (1989). A Gradual Awakening. New York, Ny: Anchor Books.
Perez-De-Albeniz, A. (2000). Meditation, concepts, effects and uses in therapy. International Journal of Psychotherapy, 5(1), 49-58.
Tacon, T. M. (2003). Meditation as a complementary therapy in cancer. House and community Health, 26(1), 64-73.
Taskforce on Meditation. (1977). Position statement on meditation. American Journal of Psychiatry, 134, 720.
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