Rinforza il sistema immunitario, previene le malattie, combatte la depressione e attiva il cervello.
La pratica della meditazione promette di allungare la vita umana e modificare i geni responsabili di molte malattie. Ad essere sotto esame oggi, sono i benefici molto “terreni” che si possono ottenere con l’antica pratica della meditazione. Lo dimostra, innanzitutto, uno studio realizzato dall’Università di San Francisco, che mette d’accordo scienza e tradizione, visto che può contare sull’endorsement del “Dalai Lama” e di “Elisabeth Blackburn”, premio Nobel per la medicina nel 2009, per i suoi studi sui telomeri, ossia i cappucci di materiale genetico posti in cima ai cromosomi, la cui lunghezza è collegata all’invecchiamento.Ed è proprio sui telomeri che agisce la meditazione: i ricercatori hanno ingaggiato un maestro spirituale e gli hanno chiesto di insegnare la pratica della meditazione ad alcuni volontari. Il protocollo prevedeva due sessioni di gruppo e sei ore di meditazione individuale al giorno, per tre mesi. Alla fine, coloro che avevano seguito le indicazioni del maestro, avevano un livello di telomerasi (l’enzima che ricostruisce i telomeri, quando questi si accorciano) del 30 per cento superiore a quello misurato in altri 30 volontari sani e simili per età, sesso e condizioni di salute, che non avevano fatto la meditazione.
Essendo la misurazione della telomerasi un indice certo e assai preciso, questo studio mostra come questa antica pratica orientale, rallenti di fatto il processo di invecchiamento e lo faccia agendo sul cervello, nel quale induce reazioni capaci di aiutare la gestione dello stress e capitalizzare le sensazioni di benessere. Tanto che alcuni ricercatori sostengono che la meditazione attivi una naturale tendenza del nostro organismo al rilassamento, insomma
Una conferma ulteriore arriva da uno studio realizzato in collaborazione dal “Massachusetts General Hospital” e dal centro di genomica del “Beth Israel Deaconess Medical Center”, che mostra come la meditazione modifichi l’attività di geni collegati con l’infiammazione, la morte cellulare e il controllo dei radicali liberi, responsabili di molti danni al DNA. E quindi, ancora una volta aiuti a rallentare l’invecchiamento, e a farlo con una rapidità insospettabile per una pratica così “soft”: due mesi di pratica bastano infatti a modificare circa 1.500 geni. Agire sull’attività della mente, altera quindi il modo in cui il nostro organismo attiva istruzioni genetiche fondamentali.
Neuroni di ricambio:
Mentre genetisti e biologi molecolari indagano sul fatto che la meditazione allunghi la vita, e su come possa modificare la struttura del nostro cervello, si è anche riscontrato chepratiche diverse di meditazione, attivano aree differenti nel cervello. Lo conferma uno studio da poco pubblicato su “Brain Research Bulletin”, che conferma gli effetti della meditazione sulla plasticità del cervello. Poche settimane di meditazione bastano ad ottenere cambiamenti importanti, contribuendo a sviluppare aree della corteccia cerebrale, legate all’attenzione e all’elaborazione visiva e uditiva. In pratica meditare ci aiuta ad essere più attenti al contesto che ci circonda, rafforzando la plasticità cerebrale e riducendo i danni legati all’età. E non c’è bisogno di ritirarsi in un monastero: un recente studio dell’università di “Wake Forest” a Winston-Salem, mostra che quattro giorni di pratica meditativa possono essere sufficienti a renderci più lucidi e attenti.
La meditazione aiuta il sistema immunitario:
Diversi studi mostrano inoltre con chiarezza, che la meditazione riesce a modulare l’attività del sistema immunitario. Come afferma “Francesco Bottaccioli”, presidente onorario della “Società italiana di Psiconeuroendocrinoimmunologia”, la meditazione mette l’organismo in condizione di reagire con efficacia alle “aggressioni”, evitando pericolosi eccessi di infiammazione. Lo conferma anche uno studio pubblicato dalla rivista “Brain Behaviour and Immunity”, su donne malate di tumore al seno, in cui si afferma che le donne che avevano imparato a meditare, avevano livelli di “cortisolo” decisamente più bassi delle altre, e riuscivano a recuperare in breve tempo un profilo immunitario analogo a quello di una persona sana. Altri studi mostrano che la meditazione aiuta i malati oncologici a tenere sotto controllo ansia e stress. In particolare, un gruppo di ricercatori dell’università del Wisconsin, ha preso in esame 43 studi, arrivando alla conclusione che la meditazione può aiutare i malati oncologici a combattere l’insonnia, ma anche la cosiddetta “fatigue”, la spossatezza, effetto collaterale di molte terapie.
Controllo del dolore:
Ma i risultati più rivoluzionari sono forse quelli ottenuti nel controllo del dolore.Lo conferma uno studio recentissimo realizzato dall’Università di Montreal, e pubblicato dalla rivista “Pain”, secondo il quale la “meditazione Zen” riduce la sensibilità al dolore. E lo fa in modo particolarmente sofisticato: la risonanza magnetica mostra che la meditazioneinterrompe le comunicazioni tra le aree del cervello deputate alla ricezione del dolore, e quelle legate alla percezione della sensazione dolorosa, come l’amigdala, l’ippocampo e la corteccia prefrontale. Inoltre chi medita, è al contempo in grado di escludere l’interpretazione del vissuto soggettivo, e quindi la sofferenza. Un dato che potrebbe avere implicazioni importanti per chi soffre di dolore cronico. Un altro studio pubblicato sulla stessa rivista, indica infatti che la pratica di una “meditazione Yoga”, può contribuire ad attenuare i sintomi della fibromialgia, un disturbo caratterizzato da dolore muscolo scheletrico cronico.
Antidepressivi e meditazione:
A confermare invece l’effetto della meditazione come antidepressivo, è uno studio pubblicato dall’autorevole “Archives of General Psychiatry”. Un gruppo di pazienti in cura per depressione, è stato trattato con farmaci fino alla scomparsa dei sintomi. A quel punto il gruppo è stato diviso in tre: alcuni pazienti hanno cominciato a praticare una terapia cognitiva basata sulla “meditazione mindfulness”, finalizzata al controllo delle emozioni, altri hanno continuato ad assumere il farmaco, e il terzo gruppo solo placebo. Dopo 18 mesi, si è visto che meditazione e farmaci risultavano altrettanto efficaci nel contenere le ricadute, limitate al 30 per cento dei pazienti, rispetto al 70 di chi aveva assunto solo placebo.Grazie alla meditazione, dunque, sembra possibile far durare nel tempo i risultati ottenuti con i farmaci, venendo incontro alle esigenze dei molti che non vogliono prolungare la terapia, e possono essere a rischio di ricadute. La meditazione, in sostanza, consentendo di regolare le emozioni e di osservarle con un certo distacco, può aiutare questo tipo di pazienti a mantenere uno stato di serenità, senza più l’utilizzo di farmaci. Altri studi mostrano che praticare la meditazione aiuta a controllare gli stati emozionali estremi, soprattutto la paura, agendo sull’attività dell’amigdala. E che ciò abbia un effetto non solo sui sintomi ansioso depressivi, ma, come abbiamo già detto, anche sui livelli ormonali legati agli effetti fisiologici dello stress.
Meditazione, osservazione consapevole:
Come si svolge la meditazione e soprattutto quanto è importante praticarla? La meditazione è sicuramente, almeno in occidente, alquanto sottovalutata, di conseguenza non sappiamo cosa davvero significhi “meditare”. Osho sosteneva, ad esempio, che l’atto della meditazione può avvenire anche mentre spazziamo il pavimento, perché per meditare è sufficiente essere consapevoli e presenti nell’atto che stiamo eseguendo, ossia nel “qui e ora”. Ecco dunque un breve passo di Osho: “La meditazione è solo una tecnica per raggiungere lo stato dell’estasi, lo stato di ebbrezza divina. E’ una tecnica semplice, ma la mente la rende molto complicata. La mente deve renderla molto complicata e difficile, in quanto le due realtà non possono coesistere. La meditazione è infatti “la morte della mente”, la quale naturalmente, si oppone ad ogni sforzo teso verso la meditazione”.
“L’osservazione è la chiave della meditazione. Osserva la tua mente. Non fare nulla. Limitati ad osservare qualsiasi cosa faccia la mente. Non disturbarla, non prevenirla, non reprimerla, non fare assolutamente niente in prima persona. Limitati ad essere un osservatore. Il miracolo dell’osservare, è la meditazione”.
“Allorché ti limiti ad osservare, pian piano la mente si svuota di pensieri. Ma non ti addormenti, al contrario divieni più sveglio, più consapevole. E con lo svuotarsi della mente, la tua energia diviene una fiamma di risveglio. Allorché la mente è assolutamente assente – se n’è andata del tutto, e non la riesci più a trovare da nessuna parte – per la prima volta, diventi consapevole di te stesso, perché la stessa energia che era assorbita dalla mente, non trovandola più, si ribalta su sé stessa”.
“Grazie all’osservazione, la mente e i pensieri scompaiono. E il momento più estatico, si ha quando ti ritrovi pienamente all’erta, senza che esista in te un singolo pensiero… ma solo il cielo silente del tuo essere interiore”.
“Questo è il momento in cui l’energia si volge all’interno: questa inversione è improvvisa, è repentina! E quando l’energia si volge all’interno, porta con sé una gioia infinita. Quando la meditazione ritorna alla propria sorgente, esplode in una gioia immensa. Questa gioia, nel suo stadio supremo, è illuminazione“. (Osho)
http://www.stampalibera.com/?p=39820#more-39820
Ecco dunque, per chi voglia provarla, una semplice tecnica di meditazione:
Lasciando da parte tutte le vostre preoccupazioni, le vostre tensioni, sedetevi sul pavimento a gambe incrociate, in posizione comoda, cercando tuttavia di mantenere la schiena ben eretta. Oppure, se ciò vi è difficile, sedete su una semplice sedia, sempre con la spina dorsale ben eretta. Restate con gli occhi chiusi, il più possibile immobili, ma rilassati. Una volta che il corpo è sistemato al punto da non darvi più disturbo, potete iniziare fissando l’attenzione sui rumori che vi giungono da lontano, dall’esterno, rispetto alla stanza in cui vi trovate.Così, senza fretta… per qualche minuto.
Quindi restringete il campo di percezione della vostra coscienza alla dimensione della stanza. Percepite le pareti, il soffitto, il pavimento, gli oggetti presenti vicini a voi.
Poi, percepite voi stessi seduti in meditazione, nella posizione in cui vi trovate… il vostro corpo, la vostra esistenza fisica. Decontraetevi e lasciatevi pervadere dalla calma e dalla serenità. Noterete che appena avrete avuto successo in questo senso, il respiro si farà più lento, ma anche più evidente.
Allora, con dolcezza, convogliate tutta la vostra attenzione e concentrazione su di esso. Ora siete certi di essere con la vostra consapevolezza nel presente. Nel “qui e ora”.
Quello che state sperimentando è uno stato di coscienza, uno stato dell’essere. Avete preso dimora nella vostra coscienza e vi rimanete, con naturalezza e piacere, finché vi sarà possibile. Se qualche pensiero si presenta, osservatelo pure, ma non lasciatevi coinvolgere.
Allenatevi al distacco, rispetto all’attività emotiva della vostra mente. Devitalizzate i pensieri semplicemente, spogliandoli del loro aspetto emotivo. In questo modo rimarranno utili nella vostra memoria solo come un’esperienza, ma non vi disturberanno più.
Quando deciderete di terminare dovrete farlo gradualmente, compiendo il percorso opposto rispetto all’inizio, muovendo con calma la concentrazione dal centro del vostro essere alla periferia, fino a che non riprenderete coscienza del vostro corpo fisico e dei rumori che vi giungono dall’esterno.
Sciogliete la posizione lentamente. Tenete presente che una meditazione prolungata porta il battito cardiaco e la pressione a livelli molto bassi e di conseguenza sarebbe scioccante un risveglio troppo repentino.
Inoltre il suono del telefono o qualsiasi altro rumore, durante la meditazione profonda, può procurarvi un tuffo al cuore. Per questo bisogna essere attenti nell’organizzare il luogo e le giuste condizioni per la pratica. Buona meditazione a tutti!
http://www.etanali.it/meditazione_semplice.htm
The practice of meditation promises to extend human life span and change the genes responsible for many diseases. That is under scrutiny today , are a lot of benefits " land " that can be achieved with the ancient practice of meditation. This is demonstrated , first, a study conducted by the University of San Francisco , which brings together science and tradition , since it can count sull'endorsement of the " Dalai Lama" and " Elisabeth Blackburn ," Nobel Prize for medicine in 2009 , for his work on telomeres , ie caps of genetic material placed on top of the chromosomes , the length of which is connected to aging.
And it is precisely that acts on telomeres meditation : the researchers hired a spiritual teacher and asked him to teach the practice of meditation with some volunteers . The protocol consisted of two group sessions and individual six hours of meditation a day, for three months. In the end, those who had followed the directions of the teacher, had a level of telomerase ( the enzyme that rebuilds telomeres when they get shorter ) than 30 percent greater than that measured in 30 healthy volunteers and others similar in age , sex and health conditions, who had done the meditation.
Since the measurement of telomerase an index and some very precise, this study shows how this ancient Eastern practice , in fact slow down the aging process and do it by acting on the brain , which induces reactions are able to help manage stress and capitalize on the feelings of well-being . So much so that some researchers argue that the active meditation is a natural tendency of the body to relax , in short
A further confirmation comes from a study carried out in collaboration by the " Massachusetts General Hospital" and the center of genomic " Beth Israel Deaconess Medical Center ," which shows how meditation changes the activity of genes associated with inflammation , cell death and control of free radicals, responsible for a lot of damage to DNA. And then , once again help to slow aging , and to do so with a speed unexpected for a practice so "soft " means two months of practice enough in fact to change about 1,500 genes. Act on the activity of the mind, then alters the way in which our body activates basic genetic instructions .
Neurons parts :
While geneticists and molecular biologists investigating the fact that meditation lengthen life , and how it can change the structure of our brains, it was also found chepratiche different meditation , activate different areas in the brain. This is confirmed by a study recently published in " Brain Research Bulletin" , which confirms the effects of meditation on brain plasticity . A few weeks of meditation enough to get major changes , helping to develop areas of the cerebral cortex , related to attention and visual and auditory processing . In practice meditation helps us to be more attentive to the context that surrounds us , strengthening brain plasticity and reducing age-related damage . And there is no need to retire to a monastery : a recent study by the University of " Wake Forest " in Winston -Salem, shows that four days of meditation practice may be sufficient to make the most lucid and alert.
Meditation helps the immune system :
Several studies also show clearly, that meditation is able to modulate the activity of the immune system. As stated in " Francesco Bottaccioli " , honorary president of the " Italian Society of Psiconeuroendocrinoimmunology " , meditation puts the body in a position to respond effectively to the " aggression " , avoiding dangerous excesses of inflammation. Is also confirmed by a study published in the journal "Brain Behaviour and Immunity " of women suffering from breast cancer, which states that women who had learned to meditate , had levels of " cortisol " significantly lower than the others, and could to recover in a short time an immune profile similar to that of a healthy person . Other studies show that meditation helps cancer patients to control anxiety and stress. In particular , a group of researchers from the University of Wisconsin, examined 43 studies , and concluded that meditation can help cancer patients to combat insomnia , but also the so-called " fatigue " exhaustion , side effect of many therapies .
Pain Control :
But the results are perhaps the most revolutionary those obtained in the control of dolore.Lo confirmed by a recent study conducted by the University of Montreal, and published in the journal " Pain" , according to which the " Zen meditation " reduces sensitivity to pain. And it does so in a particularly sophisticated : magnetic resonance imaging shows that the meditazioneinterrompe communications between the areas of the brain to receive the pain , and those related to the perception of pain sensation , such as the amygdala , the hippocampus and the prefrontal cortex . Besides, who meditates , is also able to rule out the interpretation of subjective experience , and thus suffering. One thing that could have important implications for those suffering from chronic pain. Another study published in the same journal , in fact indicates that the practice of "meditation Yoga " , can help alleviate the symptoms of fibromyalgia , a disorder characterized by chronic musculoskeletal pain .
Antidepressants and meditation :
To confirm the effect of meditation instead as an antidepressant , is a study published by the authoritative " Archives of General Psychiatry ." A group of patients being treated for depression, was treated with medication until the symptoms have disappeared . At that point, the group was divided into three: some patients have started practicing cognitive therapy based on " mindfulness meditation " , aimed at controlling emotions , others have continued to take the drug , and the third group only placebo. After 18 months, we have seen that meditation and drugs were equally effective in containing the fallout , limited to 30 percent of patients , compared with 70 of those who had taken placebo alone .
Through meditation , therefore , it seems possible to stand the test of time, the results obtained with drugs , meeting the needs of many who do not want to prolong therapy , and may be at risk for relapse. Meditation , in essence , allowing you to regulate emotions and observe them with a certain detachment , can help these patients to maintain a state of serenity , without the use of drugs . Other studies show that practicing meditation helps to control extreme emotional states , especially fear , by acting on the amygdala . And that this has an effect not only on the anxious depressive symptoms , but, as we have already said , also on hormonal levels related to the physiological effects of stress.
Meditation , mindful observation :
How does meditation and especially how important it is to practice it ? Meditation is certainly , at least in the West, somewhat underestimated , as a result we do not know really what it means to "meditate" . Osho argued , for example, that the act of meditation can also occur when wipe off the floor , because to meditate is simply to be aware and present in the act that we're running , ie in the " here and now" . Here is a brief passage of Osho : " Meditation is just a technique to reach the state of ecstasy, a state of divine intoxication . It ' a simple technique , but the mind makes it very complicated. The mind must make it very complicated and difficult, as the two realities can not coexist. Meditation is in fact " the death of the mind" , which of course, is opposed to any effort towards meditation . "
" Observation is the key to meditation. Watch your mind. Do not do anything . Limited to observe whatever he does the mind. Do not bother , do not prevent it, do not repress it , do not do anything at all in the first person . Limited to being an observer. The miracle of observing , is meditation . "
" When you limit yourself to observe, slowly empties the mind of thoughts . But do not you fall asleep, otherwise you become more awake , more aware . And with the emptying of the mind , your energy becomes a flame of revival. When the mind is absolutely absent - gone altogether, and you just can not find it anywhere - for the first time , you become aware of yourself , because the same energy that was absorbed by the mind, not finding more , flips over on itself . "
" By observing the mind and thoughts disappear. And the most ecstatic moment , is when you find yourself fully alert, without there being a single thought in you ... but only the silent sky of your inner being . "
" This is the time in which the energy turns inwards : this reversal is sudden , is sudden ! And when the energy turns inward , brings with it an endless joy . When meditation returns to its source , it explodes in a great joy . This joy , in its highest stage , is enlightenment. " ( Osho )
http://www.stampalibera.com/?p=39820 # more- 39820
Here, then , for those who want to try it, a simple meditation technique :
Leaving aside all your worries , your tension , sit on the floor cross-legged , in a comfortable position while trying to keep the back straight . Or, if this is difficult, sit on a simple chair , always with the spine as straight as possible . Stay with eyes closed, motionless as possible , but relaxed. Once the body is placed , and will not give you more noise , you can start by fixing attention to the noises that come from far away , from the outside , compared to the room where you are.
So , without haste ... for a few minutes .
So you restrict the field of perception of your consciousness to the size of the room. Feel the walls , the ceiling , the floor , the objects closest to you .
Then feel yourself sitting in meditation , in the position in which you find ... your body, your physical existence. Decontraetevi and let yourself be penetrated by the calm and serenity . You will notice that once you have been successful in this sense , the breath will be slower, but also more evident.
Then , gently, conveyed all of your attention and focus on it. Now you're certain to be with your awareness in the present. In the " here and now" .
What you are experiencing is a state of consciousness , a state of being. You have taken up residence in your consciousness and stay there , with ease and pleasure , as long as you possibly can. If some thought arises, watch it as well, but do not get involved .
Work out the posting , emotional compared to the activity of your mind. Devitalized thoughts simply removing their emotional aspect . In this way will remain useful in your memory as an experience , but do not be bothered .
By the time you finish you will have to do it gradually, taking the opposite path from the beginning , moving calmly concentration from the center to the periphery of your being , until you regain consciousness of your physical body and noises that come from the outside.
Dissolve the position slowly. Keep in mind that a prolonged meditation brings the heart rate and blood pressure to very low levels and as a result would be a shocking awakening too sudden .
In addition, the sound of the phone or any other noise, during deep meditation , can arrange a sinking heart . For this you have to be careful in arranging the place and the right conditions for the practice . Good meditation at all!
http://www.etanali.it/meditazione_semplice.htm
The practice of meditation promises to extend human life span and change the genes responsible for many diseases. That is under scrutiny today , are a lot of benefits " land " that can be achieved with the ancient practice of meditation. This is demonstrated , first, a study conducted by the University of San Francisco , which brings together science and tradition , since it can count sull'endorsement of the " Dalai Lama" and " Elisabeth Blackburn ," Nobel Prize for medicine in 2009 , for his work on telomeres , ie caps of genetic material placed on top of the chromosomes , the length of which is connected to aging.
And it is precisely that acts on telomeres meditation : the researchers hired a spiritual teacher and asked him to teach the practice of meditation with some volunteers . The protocol consisted of two group sessions and individual six hours of meditation a day, for three months. In the end, those who had followed the directions of the teacher, had a level of telomerase ( the enzyme that rebuilds telomeres when they get shorter ) than 30 percent greater than that measured in 30 healthy volunteers and others similar in age , sex and health conditions, who had done the meditation.
Since the measurement of telomerase an index and some very precise, this study shows how this ancient Eastern practice , in fact slow down the aging process and do it by acting on the brain , which induces reactions are able to help manage stress and capitalize on the feelings of well-being . So much so that some researchers argue that the active meditation is a natural tendency of the body to relax , in short
A further confirmation comes from a study carried out in collaboration by the " Massachusetts General Hospital" and the center of genomic " Beth Israel Deaconess Medical Center ," which shows how meditation changes the activity of genes associated with inflammation , cell death and control of free radicals, responsible for a lot of damage to DNA. And then , once again help to slow aging , and to do so with a speed unexpected for a practice so "soft " means two months of practice enough in fact to change about 1,500 genes. Act on the activity of the mind, then alters the way in which our body activates basic genetic instructions .
Neurons parts :
While geneticists and molecular biologists investigating the fact that meditation lengthen life , and how it can change the structure of our brains, it was also found chepratiche different meditation , activate different areas in the brain. This is confirmed by a study recently published in " Brain Research Bulletin" , which confirms the effects of meditation on brain plasticity . A few weeks of meditation enough to get major changes , helping to develop areas of the cerebral cortex , related to attention and visual and auditory processing . In practice meditation helps us to be more attentive to the context that surrounds us , strengthening brain plasticity and reducing age-related damage . And there is no need to retire to a monastery : a recent study by the University of " Wake Forest " in Winston -Salem, shows that four days of meditation practice may be sufficient to make the most lucid and alert.
Meditation helps the immune system :
Several studies also show clearly, that meditation is able to modulate the activity of the immune system. As stated in " Francesco Bottaccioli " , honorary president of the " Italian Society of Psiconeuroendocrinoimmunology " , meditation puts the body in a position to respond effectively to the " aggression " , avoiding dangerous excesses of inflammation. Is also confirmed by a study published in the journal "Brain Behaviour and Immunity " of women suffering from breast cancer, which states that women who had learned to meditate , had levels of " cortisol " significantly lower than the others, and could to recover in a short time an immune profile similar to that of a healthy person . Other studies show that meditation helps cancer patients to control anxiety and stress. In particular , a group of researchers from the University of Wisconsin, examined 43 studies , and concluded that meditation can help cancer patients to combat insomnia , but also the so-called " fatigue " exhaustion , side effect of many therapies .
Pain Control :
But the results are perhaps the most revolutionary those obtained in the control of dolore.Lo confirmed by a recent study conducted by the University of Montreal, and published in the journal " Pain" , according to which the " Zen meditation " reduces sensitivity to pain. And it does so in a particularly sophisticated : magnetic resonance imaging shows that the meditazioneinterrompe communications between the areas of the brain to receive the pain , and those related to the perception of pain sensation , such as the amygdala , the hippocampus and the prefrontal cortex . Besides, who meditates , is also able to rule out the interpretation of subjective experience , and thus suffering. One thing that could have important implications for those suffering from chronic pain. Another study published in the same journal , in fact indicates that the practice of "meditation Yoga " , can help alleviate the symptoms of fibromyalgia , a disorder characterized by chronic musculoskeletal pain .
Antidepressants and meditation :
To confirm the effect of meditation instead as an antidepressant , is a study published by the authoritative " Archives of General Psychiatry ." A group of patients being treated for depression, was treated with medication until the symptoms have disappeared . At that point, the group was divided into three: some patients have started practicing cognitive therapy based on " mindfulness meditation " , aimed at controlling emotions , others have continued to take the drug , and the third group only placebo. After 18 months, we have seen that meditation and drugs were equally effective in containing the fallout , limited to 30 percent of patients , compared with 70 of those who had taken placebo alone .
Through meditation , therefore , it seems possible to stand the test of time, the results obtained with drugs , meeting the needs of many who do not want to prolong therapy , and may be at risk for relapse. Meditation , in essence , allowing you to regulate emotions and observe them with a certain detachment , can help these patients to maintain a state of serenity , without the use of drugs . Other studies show that practicing meditation helps to control extreme emotional states , especially fear , by acting on the amygdala . And that this has an effect not only on the anxious depressive symptoms , but, as we have already said , also on hormonal levels related to the physiological effects of stress.
Meditation , mindful observation :
How does meditation and especially how important it is to practice it ? Meditation is certainly , at least in the West, somewhat underestimated , as a result we do not know really what it means to "meditate" . Osho argued , for example, that the act of meditation can also occur when wipe off the floor , because to meditate is simply to be aware and present in the act that we're running , ie in the " here and now" . Here is a brief passage of Osho : " Meditation is just a technique to reach the state of ecstasy, a state of divine intoxication . It ' a simple technique , but the mind makes it very complicated. The mind must make it very complicated and difficult, as the two realities can not coexist. Meditation is in fact " the death of the mind" , which of course, is opposed to any effort towards meditation . "
" Observation is the key to meditation. Watch your mind. Do not do anything . Limited to observe whatever he does the mind. Do not bother , do not prevent it, do not repress it , do not do anything at all in the first person . Limited to being an observer. The miracle of observing , is meditation . "
" When you limit yourself to observe, slowly empties the mind of thoughts . But do not you fall asleep, otherwise you become more awake , more aware . And with the emptying of the mind , your energy becomes a flame of revival. When the mind is absolutely absent - gone altogether, and you just can not find it anywhere - for the first time , you become aware of yourself , because the same energy that was absorbed by the mind, not finding more , flips over on itself . "
" By observing the mind and thoughts disappear. And the most ecstatic moment , is when you find yourself fully alert, without there being a single thought in you ... but only the silent sky of your inner being . "
" This is the time in which the energy turns inwards : this reversal is sudden , is sudden ! And when the energy turns inward , brings with it an endless joy . When meditation returns to its source , it explodes in a great joy . This joy , in its highest stage , is enlightenment. " ( Osho )
http://www.stampalibera.com/?p=39820 # more- 39820
Here, then , for those who want to try it, a simple meditation technique :
Leaving aside all your worries , your tension , sit on the floor cross-legged , in a comfortable position while trying to keep the back straight . Or, if this is difficult, sit on a simple chair , always with the spine as straight as possible . Stay with eyes closed, motionless as possible , but relaxed. Once the body is placed , and will not give you more noise , you can start by fixing attention to the noises that come from far away , from the outside , compared to the room where you are.
So , without haste ... for a few minutes .
So you restrict the field of perception of your consciousness to the size of the room. Feel the walls , the ceiling , the floor , the objects closest to you .
Then feel yourself sitting in meditation , in the position in which you find ... your body, your physical existence. Decontraetevi and let yourself be penetrated by the calm and serenity . You will notice that once you have been successful in this sense , the breath will be slower, but also more evident.
Then , gently, conveyed all of your attention and focus on it. Now you're certain to be with your awareness in the present. In the " here and now" .
What you are experiencing is a state of consciousness , a state of being. You have taken up residence in your consciousness and stay there , with ease and pleasure , as long as you possibly can. If some thought arises, watch it as well, but do not get involved .
Work out the posting , emotional compared to the activity of your mind. Devitalized thoughts simply removing their emotional aspect . In this way will remain useful in your memory as an experience , but do not be bothered .
By the time you finish you will have to do it gradually, taking the opposite path from the beginning , moving calmly concentration from the center to the periphery of your being , until you regain consciousness of your physical body and noises that come from the outside.
Dissolve the position slowly. Keep in mind that a prolonged meditation brings the heart rate and blood pressure to very low levels and as a result would be a shocking awakening too sudden .
In addition, the sound of the phone or any other noise, during deep meditation , can arrange a sinking heart . For this you have to be careful in arranging the place and the right conditions for the practice . Good meditation at all!
http://www.etanali.it/meditazione_semplice.htm
Commenti
Posta un commento