Meditation Choices

You can choose from an array of meditation methods that have been developed over thousands of years and from various cultures.

Although different meditation choices vary in physical positions of the body and in directions from simple to complex, they all incorporate deep breathing and the use of a simple sound, word or phrase (called a mantra) to enhance concentration and focus the mind.

Deep breathing during meditation is a necessary part of any method. This is because shallow breathing stimulates the vagus nerve which then constricts blood vessels in the bronchi. Deep breathing transports nitric oxide that dilates blood vessels in the lungs and nasal passages and does not trigger the vagus nerve. This is why deep breathing is a part of all meditation methods.

The following approaches to meditation, in no particular order, are:

Hatha Yoga uses a cross legged position called the Lotus and a mantra to keep the mind focused. Books and classes are usually available to teach this method.

Transcendental Meditation uses silent meditation and a secret mantra (for which you pay) and is taught in classes.

Prayer. The dictionary defines prayer as a solemn request or thanksgiving to God or the object of worship. The "ask and ye shall receive" concept coupled with thanks is also paramount in the book "The Secret" by Rhonda Byrne.

Biofeedback uses temperature measuring equipment to teach the person body control through meditation.

Tai Chi uses controlled movements and mental concentration and controlled breathing to absorb energy from the environment into the body.

Chi Gong or Gi Gong also uses a combination of controlled movement and meditation.

Herbert Benson, M.D. Mind-Body Medical Institute recommends meditation to improve health and reduce blood pressure. His more generalized method follows the usual criteria:

• Sit and close eyes
• Relax muscles gradually from toes up to face
• Deep breathing from belly button up to chest through the nose
• Think of nothing (if thought comes let it go)
• Concentrate on one word (example: "one")
• Continue for 10-20 minutes.

Variations are acceptable.

There are more I'm sure. Once you have chosen a method you will need to set a time and a place to do it. You need:

• A quiet spot with no interruptions. (Stop laughing) I suggest your shower or bath or bed.
• Choose a word or phrase for your mantra.
• Pick a time and do it at the same time daily. I suggest early morning or bedtime.

Length of time devoted to meditation will depend on the type of meditation you have chosen and the time you have available for it AND your exercising.

If time is a constraint but you are interested in a generic meditation, try my method which follows.