Meditation

When we become stressed, our fight and flight response is activated – this is defined as a state of heightened readiness to deal with a perceived threat. Meditation calms and settles the emotions by stimulating the parasympathetic nervous system and activating the rest and digest response which lowers the level of the stress hormones cortisol and adrenaline and as a consequence, reduces anxiety and stress within the body and mind.

Meditation practice can be defined as the adoption of a one- pointed focus and this is achieved by choosing a specific anchor on which to place the attention.  It is not possible to stop thinking and to prevent the flow of thoughts, but with the mind focused on a specific anchor, this enables the practitioner to simply be and rest in the busyness of their mind.

Scientific research has also shown how the parts of the brain associated with positive emotions become more active via meditation, increasing feelings of happiness, compassion and empathy. Research carried out by Jon Kabat-Zinn at the University of Massachusetts Medical School discovered that the practice of meditation changed the lives and attitudes of the participants. Not only did they feel happier, more energized and less stressed, but also their lives had more meaning.

Here are some of the methods can be used as an anchor in meditation:-

The Breath

Using the breath as an anchor can include focusing upon the felt breath – at the nostrils, in the throat, the chest or abdomen. The breath can be counted or the attention placed on its journey in and out of the body.

Body Scanning

The attention is moved around the body, focusing upon specific parts – the breath can be used to increase the focus further and enhance awareness of felt sensations within different areas of the body

Visualization

Creative visualizations are ‘stories’ told to engage the imagination and use the senses to alter mood, reduce stress and induce a sense of peacefulness.

Mantra

The use of a word or string of words that are repeated over and over and used as the anchor on which to focus your attention.

The quieter you become, the more you are able to hear.

Rumi