Source: New Straits Times
Afraid of dying of a heart attack? Tired of exercising? How about trying to sit still instead?
Yes! The age old meditation is back in vogue as far as science is concerned.
All you got to do, is find a quite place and sit still to calm your mind and thoughts. And you could cut heart disease risk by half.
Researchers have found that people with coronary heart disease can halve their risk of a heart attack or stroke by taking up Transcendental Meditation (TM). Amazingly, it is even more effective than a change of diet and exercising!
The stress-reducing technique had a significant impact on a group of 201 participants who were all suffering from a narrowing of arteries in their hearts.
Half of the group practised TM for nine years, and they had a 47 per cent lower rate of death, heart attack and stroke. There was a clinically significant reduction in blood pressure, compared with the half that changed their diet and exercised.
This was presented at the American Heart Association annual meeting in November last year.
The Transcendental Meditation technique, or TM technique, was introduced in India in 1955 by Maharishi Mahesh Yogi (1917-2008). It is reported to be the most widely researched and one of the most widely practiced meditation techniques in the world today.
It is taught in a standardised seven-step course. The technique involves the use of a sound or mantra. It is practiced for 15-20 minutes twice per day. And you do it while sitting comfortably with closed eyes.
Maharishi Mahesh Yogi describes Transcendental Meditation as an activity which requires no preparation, is simple to do, and can be learned by anyone.
The technique is described as effortless effort by Deepak Chopra - one of Maharishi's most prolific students. It is a natural process involving neither contemplation nor concentration. It relies only on the natural tendency of the mind to move in the direction of greater satisfaction.
In his book The T.M. Technique, Peter Russell writes that Transcendental Meditation allows the mind to become still without effort. This is in contrast to meditation practices that attempt to control the mind by holding it on a single thought or by keeping it empty of all thoughts.
He says trying to control the mind is like trying to go to sleep at night - if a person makes an effort to fall asleep, his or her mind remains active and restless.
Transcendental Meditation is complete in itself and is not depend upon belief or require the practitioner to accept any theory. It is not a religion nor linked to any.
Although this meditation is most famous, there are also many other systems of meditation.
In fact, meditation is a common thread of all the major religions in the world. While it is commonly associated with Hinduism and Buddhism, it is seen in the Bahai, Jain, Christian and Islamic faith as well.
Meditation has long been entrenched in the Eastern faiths but is becoming increasingly popular in the West.
Meditation is part of Ayurveda and is often seen as an alternative therapy. It is also recommended as a detoxification protocol.
Here are some tips to get started:
* Make time to meditate. Set aside enough time in your daily routine for meditating. The effects are most noticeable when you do it regularly and consistently rather than sporadically.
Some people will find a five minutes of meditation worthwhile, for others, the benefits of longer meditation are well worth the time.
You can meditate at any time of day; some people like to start their day off with meditation, others like to end the day by clearing their mind, and some prefer to find refuge in meditation in the middle of a busy day.
Generally, however, the easiest time to meditate is in the morning, before the day's events tire your body out and give your mind more to think about.
* Find or create a quiet, calm environment. It's especially important, when you're starting out, to avoid any obstacles to attention. Turn off any TV sets, phone(s) or other noisy appliances. If you play music, make sure it's calm, repetitive and gentle, so as not to break your concentration.
Meditating outside can be conducive, as long as you don't sit near a busy roadway or another source of loud noise.
* Sit on level ground. Sit on a cushion if the ground is uncomfortable. You don't have to twist your limbs into the lotus position or adopt any unusual postures. The important thing is to keep your back straight, as this will help with breathing later on.
* Keep your eyes half-open without focusing on anything. If this is too distracting or difficult, close them or find something steady to focus on such as a small candle. Some people prefer to just close their eyes.
*Breathe deeply from your stomach instead of your chest. You should feel your stomach rise and fall while your chest stays relatively still.
Healthy, stress relieving breathing may be done by inhaling for count of three, exhaling for count of six, repeat over and over for 15 to 20 minutes. This expels the used air and more completely oxygenates your blood, lowering heart rate and blood pressure.
* Relax the muscles in your body. Don't rush this, as it takes time to fully relax. Do it bit by bit, starting at your toes, and working up to your head, until the tension melts away.
* Focus your attention. You may notice that your mind wants to wander, bouncing from thought to thought, making observations about other things. Gently bring your attention back to a single point until it rests there naturally.
The goal is to allow the chattering in your mind to gradually fade away. Find an anchor to settle your mind.
* Let your attention rest on the flow of your breath. Listen to it, follow it, but make no judgments on it.
* To overcome mental chatter, recite a mantra (repetition of a sacred word). A single word like one uttered at a steady rhythm is best. You can recite it verbally or just with the voice in your mind.
Beginners may find it easier to count their breaths. Try counting your breath from one to 10, then simply start again at one.
* To circumvent images that keep intruding on your thoughts, visualise a place that calms you. It can be real or imaginary. Imagine you are at the top of a staircase leading to a peaceful place. Count your way down the steps until you are peaceful and relaxed.
* For some people, focusing attention on a point or object does exactly the opposite of what meditation is all about.
* Silence your mind Once you've trained your mind to focus on just one thing at a time, the next step is focus on nothing at all, essentially clearing your mind. This requires tremendous discipline but is the pinnacle of meditation.
It is simple. It does not cost anything. Do it now. It might save you from a heart attack. It is certainly easier than changing your diet or working out in the gym!
* Datuk Dr Rajen M. is a pharmacist with a doctorate in holistic medicine. Email him at health@po.jaring.my
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