are related to blood-lactate levels and during meditation these levels are decreased four times faster than in non-meditative states. MRI imaging of electrical activity of the brain has confirmed that “Zen meditation rewires the circuitry of the brain” as reported by Dr. James Austin, a neurophysiologist at the University of Colorado (Meditation, 2006). The deep relaxation that comes with meditation results in an overall calming effect which when practiced daily helps to improve health at a fundamental level.

Adverse Effects

As a precaution, many meditation practitioners suggest beginners receive instruction from trained meditators or time-tested systems such as TM. This is because studies have shown that in some cases people have experienced adverse side effects ranging from confusion and disorientation to severe delusional or psychotic episodes (Perez-de-Albeniz, 2001). Although these cases are rare, they seem to be triggered by the deeply relaxed state which possibly ‘unlocks’ suppressed memories or emotions (Sapolsky, 2003).

More commonly, meditation side effects are positive with reports ranging from overall feelings of well-being, better health, improved relationships

To Medi-TATE or Medi-CATE

Stress related disorders are increasing at an alarming rate. According to health officials, it is not our stress that is killing us; it is what we are doing with it (Sapolsky, 2003). Stress, like pain, is there for a reason; it is our body’s way of telling us that something is wrong or out of balance. Unmanaged stress takes many forms but most often manifests as illness (Transcendental meditation: Reducing and eliminating stress, 2006). To deal with stress, many people turn to temporary fixes such as alcohol, prescription drugs, sex, smoking and any number of placating activities, all of which actually help to increase stress rather than decrease it in the long run. Many doctors are now taking a preventative approach and are prescribing daily medi-Tation, rather than medi-Cation, for stress relief (Weil, 2005, p. 209).

The ‘What’ and ‘Why’ of Meditation

“O omnipresent cosmic sound of Aum, reverberate through me, expanding my consciousness from the body to the universe, and teach me to feel in Thee the all-permeating perennial bliss.” Paramahansa Yogananda

The mental image that many people get when meditation is mentioned is that of a yogi or monk sitting in lotus (inverted cross-legged) position, eyes closed, fingers in upside-down OK sign and chanting the word Aum, over and over. Others may think of new-agers or hippies and still others may associate meditation with cult-like behaviour. While it is true that many religions practice meditation for the purpose of spiritual enlightenment, and forms have been adopted by new-agers for a variety of reasons ranging from enlightenment to astral or out-of-body projection, one does not have to have any specific belief system in order to reap the benefits of meditation.

Originating in Vedic Hinduism (Meditation, 2006), the practice of meditation is thousands of years old and is utilized by many different religions and cultures all over the world.

“Meditation is usually defined as one of the following:
• a state that is experienced when the mind dissolves and is free of all thoughts
• focusing the mind on a single object (such as a religious statue, or one's breath, or a mantra)
• a mental "opening up" to the divine, invoking the guidance of a higher power
• reasoned analysis of religious teachings (such as impermanence, for Buddhists). Its ritual and contemplative qualities are similar to prayer in Western religions, but prayer emphasizes communication with a higher being, whereas meditation focuses on developing oneself” (Meditation, 2006).

So why meditate? According to peace visionary and renowned author Sri Chimnoy, “we meditate because this world of ours has not been able to fulfill us. The so-called peace that we feel in our day-to-day life is five minutes of peace after 10 hours of anxiety, worry and frustration” (Sri Chinmoy, 1989. P.3). Taking time out to just be still and quiet has an amazing effect on the body, mind and spirit.

The Effects of Meditation

Trancendental Meditation or TM, founded by the Maharishi Mahesh Yogi in 1957 (Transcendental meditation: Reducing and eliminating stress, 2006) is a simple type of meditation that when practiced twice daily for 15-20 minutes has been shown to reduce stress, improve overall health and increase energy levels. The effects are cumulative in that the more one practices the better and faster the results. According to Dr. Andrew Weil, author of Healthy Aging, “meditation does you no good unless you practice it on a regular basis” (Weil, 2005, p. 209).

Extensive research of TM at more than 200 hospitals, universities and research institutions in over 27 countries has shown marked physiological, psychological, and sociological effects (Transcendental meditation: Reducing and eliminating stress, 2006). A randomized study of Vietnam War veterans suffering from post-traumatic stress disorder showed significant improvement:

“Over a three-month period, patients practicing Transcendental Meditation showed clear-cut improvements in all aspects of the syndrome studied, with significant decreases in depression, anxiety, insomnia, and alcohol consumption, improvement in family problems, reduced severity of delayed stress syndrome and less emotional numbness, as well as greater ease in obtaining a job. By contrast, the control group who received standard treatment with psychotherapy showed no significant change on any measure” (Transcendental meditation: Reducing and eliminating stress, 2006).

According to Lawrence Leshan, author of How to Meditate (1995), the reason meditation works so well at reducing stress is that “the lactate concentration of the blood decreases sharply during mediation” (Leshan, 1995, p. 26). Anxiety and tension are related to blood-lactate levels and during meditation these levels are decreased four times faster than in non-meditative states. MRI imaging of electrical activity of the brain has confirmed that “Zen meditation rewires the circuitry of the brain” as reported by Dr. James Austin, a neurophysiologist at the University of Colorado (Meditation, 2006). The deep relaxation that comes with meditation results in an overall calming effect which when practiced daily helps to improve health at a fundamental level.

Adverse Effects

As a precaution, many meditation practitioners suggest beginners receive instruction from trained meditators or time-tested systems such as TM. This is because studies have shown that in some cases people have experienced adverse side effects ranging from confusion and disorientation to severe delusional or psychotic episodes (Perez-de-Albeniz, 2001). Although these cases are rare, they seem to be triggered by the deeply relaxed state which possibly ‘unlocks’ suppressed memories or emotions (Sapolsky, 2003).

More commonly, meditation side effects are positive with reports ranging from overall feelings of well-being, better health, improved relationships a

of a yogi or monk sitting in lotus (inverted cross-legged) position, eyes closed, fingers in upside-down OK sign and chanting the word Aum, over and over. Others may think of new-agers or hippies and still others may associate meditation with cult-like behaviour. While it is true that many religions practice meditation for the purpose of spiritual enlightenment, and forms have been adopted by new-agers for a variety of reasons ranging from enlightenment to astral or out-of-body projection, one does not have to have any specific belief system in order to reap the benefits of meditation.

Originating in Vedic Hinduism (Meditation, 2006), the practice of meditation is thousands of years old and is utilized by many different religions and cultures all over the world.

“Meditation is usually defined as one of the following:
• a state that is experienced when the mind dissolves and is free of all thoughts
• focusing the mind on a single object (such as a religious statue, or one's breath, or a mantra)
• a mental "opening up" to the divine, invoking the guidance of a higher power
• reasoned analysis of religious teachings (such as impermanence, for Buddhists). Its ritual and contemplative qualities are similar to prayer in Western religions, but prayer emphasizes communication with a higher being, whereas meditation focuses on developing oneself” (Meditation, 2006).

So why meditate? According to peace visionary and renowned author Sri Chimnoy, “we meditate because this world of ours has not been able to fulfill us. The so-called peace that we feel in our day-to-day life is five minutes of peace after 10 hours of anxiety, worry and frustration” (Sri Chinmoy, 1989. P.3). Taking time out to just be still and quiet has an amazing effect on the body, mind and spirit.

The Effects of Meditation

Trancendental Meditation or TM, founded by the Maharishi Mahesh Yogi in 1957 (Transcendental meditation: Reducing and eliminating stress, 2006) is a simple type of meditation that when practiced twice daily for 15-20 minutes has been shown to reduce stress, improve overall health and increase energy levels. The effects are cumulative in that the more one practices the better and faster the results. According to Dr. Andrew Weil, author of Healthy Aging, “meditation does you no good unless you practice it on a regular basis” (Weil, 2005, p. 209).

Extensive research of TM at more than 200 hospitals, universities and research institutions in over 27 countries has shown marked physiological, psychological, and sociological effects (Transcendental meditation: Reducing and eliminating stress, 2006). A randomized study of Vietnam War veterans suffering from post-traumatic stress disorder showed significant improvement:

“Over a three-month period, patients practicing Transcendental Meditation showed clear-cut improvements in all aspects of the syndrome studied, with significant decreases in depression, anxiety, insomnia, and alcohol consumption, improvement in family problems, reduced severity of delayed stress syndrome and less emotional numbness, as well as greater ease in obtaining a job. By contrast, the control group who received standard treatment with psychotherapy showed no significant change on any measure” (Transcendental meditation: Reducing and eliminating stress, 2006).

According to Lawrence Leshan, author of How to Meditate (1995), the reason meditation works so well at reducing stress is that “the lactate concentration of the blood decreases sharply during mediation” (Leshan, 1995, p. 26). Anxiety and tension are related to blood-lactate levels and during meditation these levels are decreased four times faster than in non-meditative states. MRI imaging of electrical activity of the brain has confirmed that “Zen meditation rewires the circuitry of the brain” as reported by Dr. James Austin, a neurophysiologist at the University of Colorado (Meditation, 2006). The deep relaxation that comes with meditation results in an overall calming effect which when practiced daily helps to improve health at a fundamental level.

Adverse Effects

As a precaution, many meditation practitioners suggest beginners receive instruction from trained meditators or time-tested systems such as TM. This is because studies have shown that in some cases people have experienced adverse side effects ranging from confusion and disorientation to severe delusional or psychotic episodes (Perez-de-Albeniz, 2001). Although these cases are rare, they seem to be triggered by the deeply relaxed state which possibly ‘unlocks’ suppressed memories or emotions (Sapolsky, 2003).

More commonly, meditation side effects are positive with reports ranging from overall feelings of well-being, better health, improved relationships

itual and contemplative qualities are similar to prayer in Western religions, but prayer emphasizes communication with a higher being, whereas meditation focuses on developing oneself” (Meditation, 2006).

So why meditate? According to peace visionary and renowned author Sri Chimnoy, “we meditate because this world of ours has not been able to fulfill us. The so-called peace that we feel in our day-to-day life is five minutes of peace after 10 hours of anxiety, worry and frustration” (Sri Chinmoy, 1989. P.3). Taking time out to just be still and quiet has an amazing effect on the body, mind and spirit.

The Effects of Meditation

Trancendental Meditation or TM, founded by the Maharishi Mahesh Yogi in 1957 (Transcendental meditation: Reducing and eliminating stress, 2006) is a simple type of meditation that when practiced twice daily for 15-20 minutes has been shown to reduce stress, improve overall health and increase energy levels. The effects are cumulative in that the more one practices the better and faster the results. According to Dr. Andrew Weil, author of Healthy Aging, “meditation does you no good unless you practice it on a regular basis” (Weil, 2005, p. 209).

Extensive research of TM at more than 200 hospitals, universities and research institutions in over 27 countries has shown marked physiological, psychological, and sociological effects (Transcendental meditation: Reducing and eliminating stress, 2006). A randomized study of Vietnam War veterans suffering from post-traumatic stress disorder showed significant improvement:

“Over a three-month period, patients practicing Transcendental Meditation showed clear-cut improvements in all aspects of the syndrome studied, with significant decreases in depression, anxiety, insomnia, and alcohol consumption, improvement in family problems, reduced severity of delayed stress syndrome and less emotional numbness, as well as greater ease in obtaining a job. By contrast, the control group who received standard treatment with psychotherapy showed no significant change on any measure” (Transcendental meditation: Reducing and eliminating stress, 2006).

According to Lawrence Leshan, author of How to Meditate (1995), the reason meditation works so well at reducing stress is that “the lactate concentration of the blood decreases sharply during mediation” (Leshan, 1995, p. 26). Anxiety and tension are related to blood-lactate levels and during meditation these levels are decreased four times faster than in non-meditative states. MRI imaging of electrical activity of the brain has confirmed that “Zen meditation rewires the circuitry of the brain” as reported by Dr. James Austin, a neurophysiologist at the University of Colorado (Meditation, 2006). The deep relaxation that comes with meditation results in an overall calming effect which when practiced daily helps to improve health at a fundamental level.

Adverse Effects

As a precaution, many meditation practitioners suggest beginners receive instruction from trained meditators or time-tested systems such as TM. This is because studies have shown that in some cases people have experienced adverse side effects ranging from confusion and disorientation to severe delusional or psychotic episodes (Perez-de-Albeniz, 2001). Although these cases are rare, they seem to be triggered by the deeply relaxed state which possibly ‘unlocks’ suppressed memories or emotions (Sapolsky, 2003).

More commonly, meditation side effects are positive with reports ranging from overall feelings of well-being, better health, improved relationships

209).

Extensive research of TM at more than 200 hospitals, universities and research institutions in over 27 countries has shown marked physiological, psychological, and sociological effects (Transcendental meditation: Reducing and eliminating stress, 2006). A randomized study of Vietnam War veterans suffering from post-traumatic stress disorder showed significant improvement:

“Over a three-month period, patients practicing Transcendental Meditation showed clear-cut improvements in all aspects of the syndrome studied, with significant decreases in depression, anxiety, insomnia, and alcohol consumption, improvement in family problems, reduced severity of delayed stress syndrome and less emotional numbness, as well as greater ease in obtaining a job. By contrast, the control group who received standard treatment with psychotherapy showed no significant change on any measure” (Transcendental meditation: Reducing and eliminating stress, 2006).

According to Lawrence Leshan, author of How to Meditate (1995), the reason meditation works so well at reducing stress is that “the lactate concentration of the blood decreases sharply during mediation” (Leshan, 1995, p. 26). Anxiety and tension are related to blood-lactate levels and during meditation these levels are decreased four times faster than in non-meditative states. MRI imaging of electrical activity of the brain has confirmed that “Zen meditation rewires the circuitry of the brain” as reported by Dr. James Austin, a neurophysiologist at the University of Colorado (Meditation, 2006). The deep relaxation that comes with meditation results in an overall calming effect which when practiced daily helps to improve health at a fundamental level.

Adverse Effects

As a precaution, many meditation practitioners suggest beginners receive instruction from trained meditators or time-tested systems such as TM. This is because studies have shown that in some cases people have experienced adverse side effects ranging from confusion and disorientation to severe delusional or psychotic episodes (Perez-de-Albeniz, 2001). Although these cases are rare, they seem to be triggered by the deeply relaxed state which possibly ‘unlocks’ suppressed memories or emotions (Sapolsky, 2003).

More commonly, meditation side effects are positive with reports ranging from overall feelings of well-being, better health, improved relationships

are related to blood-lactate levels and during meditation these levels are decreased four times faster than in non-meditative states. MRI imaging of electrical activity of the brain has confirmed that “Zen meditation rewires the circuitry of the brain” as reported by Dr. James Austin, a neurophysiologist at the University of Colorado (Meditation, 2006). The deep relaxation that comes with meditation results in an overall calming effect which when practiced daily helps to improve health at a fundamental level.

Adverse Effects

As a precaution, many meditation practitioners suggest beginners receive instruction from trained meditators or time-tested systems such as TM. This is because studies have shown that in some cases people have experienced adverse side effects ranging from confusion and disorientation to severe delusional or psychotic episodes (Perez-de-Albeniz, 2001). Although these cases are rare, they seem to be triggered by the deeply relaxed state which possibly ‘unlocks’ suppressed memories or emotions (Sapolsky, 2003).

More commonly, meditation side effects are positive with reports ranging from overall feelings of well-being, better health, improved relationships and the most treasured side effect of all: peace of mind (Meditation, 2006).

The Practice of Mediation

Meditation usually begins by finding a quiet spot. This can be anywhere but try to find a place that provides at least 15-20 minutes of undisturbed silence. Personally, I find that the more I meditate, the easier it becomes to ignore the occasional disturbance such as passing cars or barking dogs but ideally the quieter the better.

Beginning meditators can start by sitting comfortably with back straight and legs crossed. As one becomes more advanced and flexible, there are yogic postures such as half lotus and full lotus positions as possible alternatives. The benefits of these more advanced postures and straight back are explained as encouraging the ‘spiritual energy’ or Kundalini, also described as the ‘life force’ or prana (Meditation, 2006).

Eyes can be open or closed, but if open one should relax the gaze or focus on a point or object. Breathing should be relaxed and slow. One may wish to repeat a mantra such as “Aum” or simply concentrate on the breath.

Aum and No-Thought Awareness

Focusing the mind on a single thought, mantra or breathe is usually how one eventually moves past the “constant dialogue of the mind”. The monosyllable mantra “Aum” (also Om) is the most sacred syllable and symbol in the Hindu religion. “Essentially, all the cosmos stems from the vibration of the sound 'Aum' in Hindu cosmology” (Meditation, 2006)so it is no wonder that this has become the most common mantra to use while meditating; but just about any single syllable word will do. Some people use the word ‘home’ (sounds like Aum), ‘love’, ‘peace’ or just the ‘mmmm’ sound. Bare in mind however, that whichever word or sound is used, it is best to have a positive association with it (e.g. one wouldn’t have a very positive meditation experience if they meditated using the mantra ‘hate’).

Achieving a state of “no-thought-awareness” is available to anyone who possesses a ‘mind’ (Vinod, 2002, p. 29) but is harder than it sounds. If one were to sit in silence even for a few moments and take notice of what internal dialogue was going on in one’s mind, it is easy to see how trying to quiet that dialogue becomes a near impossible task. Dr. Samprasad Vinod author of 9 Secrets of Successful Meditation (2002) suggests that we need not try so hard to free our minds of thought, rather we should just allow those thoughts to stream through as we passively observe them. Eventually the mind gives up and becomes quiet – like a child crying for attention; after a certain amount of time with no response he wears out.

Conclusion: Divine Peace

It is hard to imagine someone who does not wish to experience peace of mind. To be free of worry, frustration, stress and anxiety would, for most, be the ultimate freedom. Meditation, if practiced daily, offers this peace:
“It is only through meditation that we can get lasting peace, divine peace. If we meditate soulfully in the morning and receive peace for only one minute, that one minute of peace will permeate our whole day. And when we have a meditation of the highest order, then we get really abiding peace, light and delight” (Sri Chinmoy, 1989).

Opening up mentally to ‘the divine’, can be thought of as simply being open to the experience. In other words, by taking expectation out of the equation and just letting the meditation experience happen one is in essence opening up to something larger than oneself.

The peace and health benefits derived from meditation are available to anyone at any time regardless of age, ability, faith or conviction. It is merely a deep ‘rest’ for our troubled and seemingly ‘restless’ minds just as sleep is rest for the body; and through this ‘rest’ may we find good health, long life and the most divine peace.

Works Cited

Leshan, L. (1995). How to meditate. Hammersmith, London: Thorsons, an imprint of HarperCollins Publishers.

Meditation. (2006). Wikipedia: The free encyclopedia. Retrieved 28 August 2006 from en.wikipedia.org/wiki/Meditation.

Mind Exercises. (2006). Wellness.com's Total Wellness Program. Retrieved 16 October 2006, fromWellness.com: wellness.com/totalwellness.asp?catID=mind_exercises.

Perez-de-Albeniz, A. &. H., J. (2001, March). Meditation: Concepts, effects and uses in therapy [Trance net: Negative side effects of TM]. International Journal of Psychotherapy, 5(1), 49-59. Retrieved 28 August 2006, from onwww.net/trancenet.org/research/2000perezdealbeniz.shtml.

Sapolsky, R. (2003, August 10). Taming Stress: An emerging understanding of the brain's pathway points toward treatments for anxiety and depression beyond Valium and Prozac. Scientific American (Online edition)(September 2003), Neurochemistry. Retr