Meditation: Clarifying Priorities
- 1. What do we want vs what we really need
- 2. Looking at life in a different, objective view
- 3. Reducing personal anger and misgivings
- 4. Reducing anger reflexes, anxiety
- 5. Reduce emotional attachment to unnecessary things or persons
- Improve Personal confidence
- Learn "No regrets"
- Non-judgmental regarding yourself and others
- Calming/ Peaceful interactions
- Mindfulness- paying attention, improving memory
- Helping kids and adults focus, prioritize
- Interconnecting muscles, sensory, and movements, with mental focus
Many Meditation techniques:
- 1. Forgiveness:
- I ask for forgiveness from others
- I forgive others
- I forgive myself
- 2. Sending good will and peace:
- To myself
- To people in my household/ office/ this meeting
- To those around us: restaurant staff, patrons
- To neighbors
- To teachers/ classmates/ friends
- People in my community/ Every being in this city
- My fellow country women and men
- To others around the world
- 3. Imagery:
- Imagine tranquil places, images
- Imagine flower blooming, dot becoming larger
- Colors getting softer or stronger/ Changing colors
- 4. Body sensations:
- Locating each part of the body and how each area feels
- Contract/ Relax each body area
- Observing breath
- 5. Emotions and thoughts:
- Observe breath
- Acknowledge when thoughts are racing, come back to breath observation
- Observing emotions, go back to breath
- Observing pain/ itching/ feeling on skin
- Slows down reaction to senses/anger- keep self in check
- 6. Moving Meditation:
- While eating, walking, sitting, driving
- Walking: observe steps, pressure each foot
- Eating: How many chews, jaw moves R/L, tongue, swallowing
- While working/ driving: Ergonomics, body alignments
- Sports body movements
- Barrett B, Hayney MS, Muller D, et al. Meditation or exercise for preventing acute respiratory infection: a randomized controlled trial. Annals of Family Medicine. 2012;10:337–346.
- Brewer JA, Mallik S, Babuscio TA, et al. Mindfulness training for smoking cessation: results from a randomized controlled trial. Drug and Alcohol Dependence. 2011;119(1–2):72–80.
- Brook RD, Appel RJ, Rubenfire M, et al. Beyond medications and diet: alternative approaches to lowering blood pressure: a scientific statement from the American Heart Association. Hypertension. 2013;61(6):1360–1383
- Carim-Todd L, Mitchell SH, Oken BS. Mind-body practices: an alternative, drug-free treatment for smoking cessation? A systematic review of the literature. Drug and Alcohol Dependence. 2013;132(3):399–410.
- Chen KW, Berger CC, Manheimer E, et al. Meditative therapies for reducing anxiety: a systematic review and meta-analysis of randomized controlled trials. Depression and Anxiety. 2012;29(7):545–562.
- Cherkin DC, Sherman KJ, Balderson BH, et al. Effect of mindfulness-based stress reduction vs cognitive behavioral therapy or usual care on back pain and functional limitations in adults with chronic low back pain: a randomized clinical trial. JAMA. 2016;315(12):1240–1249.
- Cramer H, Haller H, Lauche R, et al. Mindfulness-based stress reduction for low back pain. A systematic review. BMC Complementary and Alternative Medicine. 2012;12(162):1–8.
- Dakwar E and Levin FR. The emerging role of meditation in addressing psychiatric illness, with a focus on substance use disorders. Harvard Review of Psychiatry. 2009;17(4):254–267.
- Desbordes G, Negi LT, Pace TW, et al. Effects of mindful-attention and compassion meditation training on amygdala response to emotional stimuli in an ordinary, non-meditative state. Frontiers in Human Neuroscience. 2012;6:1–15
- Fang CY, Reibel DK, Longacre ML, et al. Enhanced psychosocial well-being following participation in a mindfulness-based stress reduction program is associated with increased natural killer cell activity. Journal of Complementary and Alternative Medicine. 2010;16(5):531–538.
- Gaylord SA, Palsson OS, Garland EL, et al. Mindfulness training reduces the severity of irritable bowel syndrome in women: results of a randomized controlled trial. American Journal of Gastroenterology. 2011;106(9):1678–1688.
- Goldstein CM, Josephson R, Xie S, et al. Current perspectives on the use of meditation to reduce blood pressure. International Journal of Hypertension. 2012;2012:578397.
- Goyal M, Singh S, Sibinga EM, et al. Meditation programs for psychological stress and well-being: a systematic review and meta-analysis. JAMA Internal Medicine. 2014;174(3):357–368.
- Greeson JM, Webber DM, Smoski MJ, et al. Changes in spirituality partly explain health-related quality of life outcomes after Mindfulness-Based Stress Reduction. Journal of Behavioral Medicine. 2011;34(6):508–518.
- Jedel S, Hoffman A, Merriman P, et al. A randomized controlled trial of mindfulness-based stress reduction to prevent flare-up in patients with inactive ulcerative colitis. Digestion. 2014;89:142–155.
- Lakhan SE, Schofield KL. Mindfulness-based therapies in the treatment of somatization disorders: a systematic review and meta-analysis. PLoS One. 2013;26;8(8):e71834.
- Luders E. Exploring age-related brain degeneration in meditation practitioners. Annals of the New York Academy of Sciences. 2013;1307:82–88.
- Luders E, Kurth F, Mayer EA, et al. The unique brain anatomy of meditation practitioners: alterations in cortical gyrification. Frontiers in Human Neuroscience. 2012;6:1–9.
- Nidich SI, Rainforth MV, Haaga DAF, et al. A randomized controlled trial on effects of the transcendental meditation program on blood pressure, psychological distress, and coping in young adults. American Journal of Hypertension. 2009;22(12):1326–1331.
- Morgan N, Irwin MR, Chung M, et al. The effects of mind-body therapies on the immune system: meta-analysis. PLOS One. 2014;9(7):1–14.
- Ong JC, Manber R, Segal Z, et al. A randomized controlled trial of mindfulness meditation for chronic insomnia. Sleep. 2014;37(9):1553–1563.
- Reiner K, Tibi L, Lipsitz JD. Do mindfulness-based interventions reduce pain intensity? A critical review of the literature. Pain Medicine. 2013;14:230–242.
- Rosenkranz M, Davidson RJ, MacCoon D, et al. A comparison of mindfulness-based stress reduction and an active control in modulation of neurogenic inflammation. Brain, Behavior, and Immunity. 2013;27(1):174–184.
- Rubia K. The neurobiology of meditation and its clinical effectiveness in psychiatric disorders. Biological Psychology. 2009;82(1):1–11.
- Tang Y-Y, Tang R, Posner MI. Brief meditation training induces smoking reduction. Proceedings of the National Academy of Sciences. 2013;110(34):13971–13975.
- Westbrook C, Creswell JD, Tabibnia G, et al. Mindful attention reduces neural and self-reported cue-induced craving in smokers. Social Cognitive and Affective Neuroscience. 2013;8(1):73–84.
- Zeidan F, Adler-Neal AL, Wells RE, et al. Mindfulness-meditation-based pain relief is not mediated by endogenous opioids. Journal of Neuroscience. 2016;36(11):3391–3397.
Meditation References Relating to Pain:
Mindfulness Meditation-Based Pain Relief Employs Different Neural Mechanisms Than Placebo and Sham Mindfulness Meditation-Induced Analgesia.
J Neurosci. 2015 Nov 18;35(46):15307-25. doi: 10.1523/JNEUROSCI.2542-15.2015.
Zeidan F1, Emerson NM2, Farris SR2, Ray JN3, Jung Y4, McHaffie JG2, Coghill RC5.
Mindfulness meditation-related pain relief: evidence for unique brain mechanisms in the regulation of pain.
Neurosci Lett. 2012 Jun 29;520(2):165-73. doi: 10.1016/j.neulet.2012.03.082. Epub 2012 Apr 6.
Zeidan F1, Grant JA, Brown CA, McHaffie JG, Coghill RC.
Meditation awareness training for the treatment of fibromyalgia syndrome: A randomized controlled trial.
Br J Health Psychol. 2017 Feb;22(1):186-206. doi: 10.1111/bjhp.12224. Epub 2016 Nov 25.
Van Gordon W1, Shonin E1, Dunn TJ2, Garcia-Campayo J3, Griffiths MD1.
Effect of Mindfulness-Based Stress Reduction vs Cognitive Behavioral Therapy or Usual Care on Back Pain and Functional Limitations in Adults With Chronic Low Back Pain: A Randomized Clinical Trial.
JAMA. 2016 Mar 22-29;315(12):1240-9. doi: 10.1001/jama.2016.2323.
Cherkin DC1, Sherman KJ2, Balderson BH3, Cook AJ4, Anderson ML3, Hawkes RJ3, Hansen KE3, Turner JA5.
Mindfulness and bodily distress.
Dan Med J. 2012 Nov;59(11):B4547
Living Life's 5R's:
Relaxation and Reflection
Reduces Road Rage:
Learn how to use relaxation techniques and positive imagery, tranquil attitudes, to enhance driving experiences and safety