A pioneer in the field of mind/body medicine, Joan Borysenko, Ph.D., states, meditation can be broadly defined as any activity that keeps the attention pleasantly anchored in the present moment. When the mind is calm and focused in the present, it is neither reacting to memories from the past nor being preoccupied with plans for the future, two major sources of chronic stress known to impact health. Dr. Borysenko says, meditation helps to keep us from identifying with the "movies of the mind.'"

  

Two basic approaches to meditation:

Concentrative meditation

Mindfulness meditation

Concentrative meditation focuses the attention on the breath, an image, or a sound (mantra), in order to still the mind and allow a greater awareness and clarity to emerge. This form of meditation can be compared to the zoom lens of a camera that narrows its focus to a selected field.   The simplest form of concentrative meditation is to sit quietly and focus the attention on the breath. The connection between the breath and one's state of mind is a basic principle of the practice of yoga and meditation. When a person is anxious, frightened, agitated, or distracted, the breath will tend to be shallow, rapid, and uneven. On the other hand, when the mind is calm, focused, and composed, the breath will tend to be slow, deep, and regular. Focusing the mind on the continuous rhythm of breathe in and breathe out provides a natural object of meditation. As the meditator focuses his awareness on the breath, the mind becomes absorbed in the rhythm of breathe in and breathe out, breathing slows and becomes deeper, and the mind becomes more tranquil and aware.

Mindfulness meditation, involves opening the attention to become aware of the continuously passing parade of sensations and feelings, /images, thoughts, sounds, smells, and so forth without becoming involved in thinking about them. The meditator sits quietly and simply witnesses whatever goes through the mind, not reacting or becoming involved with thoughts, memories, worries, or /images. This helps the meditator gain a more calm, clear, and nonreactive state of mind. Mindfulness meditation can be likened to a wide-angle lens-a broad, sweeping awareness that takes in the entire field of perception.

 

  

 

  The first step to practicing meditation is learning to breathe in a manner that facilitates a state of calmness and awareness. The following exercise is recommended as an effective method for achieving calmness by Jon Kabat-Zinn, Ph.D., founder and Director of the Stress Reduction Clinic at the University of Massachusetts Medical Center. Find a quiet place where you will not be disturbed and practice the following for several minutes each day:

- Assume a comfortable posture lying on your back or sitting. If you are sitting, keep the spine straight and let your shoulders drop.

- Close your eyes if it feels comfortable.

- Bring your attention to your belly, feeling it rise or expand gently on the in-breath and fall or recede on the out-breath.

- Keep the focus on your breathing, "being with" each in-breath.

- Every time you notice that your mind has wandered off the breath, notice what it was that took you away and then gently bring your attention back to your belly and the feeling of the breath coming in and out.

- If your mind wanders away from the breath, then your "job" is simply to bring it back to the breath every time, no matter what it has become preoccupied with.

  Practice this exercise for fifteen minutes at a convenient time every day, whether you feel like it or not, for one week and see how it feels to incorporate a disciplined meditation practice into your life. Be aware of how it feels to spend time each day just being with your breath without having to do anything.