Concentration Meditation

Concentration Meditation By Dr. Jill N. Henry Author, Energy SourceBook – The Fundamentals of Personal Energy www.mountainvalleycenter.com

BRIEF HISTORY
Practiced in India, Tibet and the Far East for centuries.
Concentration meditation was popularized in the West in the form of Mantra used by Maharishi Maheash Yogi in the 1960's and trademarked at TM (Transcendental Meditation)

BRIEF HISTORY
Attention by the medical community came in the 1970's through Herbert Benson, M.D. Dr. Benson studied the techniques of TM and "westernized" them into a formula of practice for inducing the 'relaxation response' (see The Relaxation Response and Beyond the Relaxation Response books by Benson)

BRIEF HISTORY
Most Western medical research findings are based upon subjects using one of the various forms of concentration or mantra meditation.

MEDITATION - a definition
Meditation is a skill or technique which involves the development of non-sensory, inward aspects of consciousness in order to enhance one's abilities to attain one's life goals.

Elements of Concentration Meditation
Highest mental concentration
Calming of all mental processes

PROCESS
Increasing concentrated focusing of one’s attention on a single object

Practice of concentration results in temporary attainment of deeper states of consciousness

States of Consciousness Brain Wave Cycles per Second
beta 13-30 cps
alpha 8-13 cps
theta 4-8 cps
delta 1-4 cps
normal waking state, attention outward
relaxed, tranquil, inward awareness
meditation, creativity, inspiration, healing
deep, dreamless sleep

TRADITIONAL POSTURE The Seven Gestures:
Sitting with legs crossed
Pelvis elevated on a pillow (or sitting in a chair with feet flat on the floor
Hands resting on knees (palms up or palms down)
Spine balanced without being rigid...chin slightly tucked
Eyes gazing downward (or closed or gazing slightly up)
Mouth slightly open with jaw relaxed
Tip of tongue touching palate ridge just behind upper teeth

Concentration on a sound
Use of a specific sound, a "mantra" or vehicle for the mind, which has no meaning to the meditator. The sound quality is conductive to producing deep rest and refined awareness

When the sound is "sung" out loud, the combined effect of the deep breathing required to produce the sound, with the tonal qualities of the sound itself produces profound relaxation. The sound may also be repeated silently, in harmony with the breath.

Concentration on a sound
Examples of sounds:
OM (AUM, AMEN, AMIN, HUM) - universal sound of awareness (AH-OU-MM: using 3 part breath)
HU - sound of love, balance & harmony
AH - sound of emotion, desire, creativity
EH (EE) - sound of soul force & universal life

Concentration on a word or phrase
Benson advocated the following steps to produce the relaxation response
Select a word of phrase that reflects your belief system (a line from a prayer, a concept such as love, peace, joy; an affirmation; an image of peace)
Choose a comfortable position & close your eyes
Relax your muscles from feet to head
Become aware of your breathing, and begin to repeat the word or phrase
Maintain a passive attitude
Continue for a set period of time (10-20 minutes)
Practice the technique twice a day

Traditional phrases
Gate Gate Paragate, Parasumgate, Bodhi, Suaha (GAH-TAY, GAH-TAY, PAH-R-GAH-TAY, PAH-R-SRUM GAH-TAY BOW-DEE SWAH-HAH) - Buddhist for "Beyond, Beyond, the Great Beyond, Beyond that Beyond, to Thee Homage.

Traditional phrases
OM Namaha Shivaya - Sanscrit for " I honor the God/Goddess within"

Traditional phrases
Aum Mani Padme Hum - (AH-OWM MAH-NAY PAUD-MAY HOOM) - Tibetan "The All is a precious jewel in the lotus flower which blooms in my heart"

Traditional phrases
Hail Mary full of grace ... Christian… Catholic
Our Father who art in Heaven... - or any line from the Lord's Prayer
Not my will but Thine be done ... - or any meaningful spiritual phrase

Modern Mantras
These are self-constructed, 6-10 syllable phrases which are personally meaningful and repeated effortlessly in breathing rhythm

Modern Mantras
the waves roll in and roll out
returning to my center
river flowing into the sea
peace is with me now
I'm willing to change and grow

Concentration on an object
Gently watch, in a non-focused manner, the light from a candle, a scene in nature, the clouds, a symbol statue or drawing

Concentration on a sensation
Experience the inflowing and outflowing of the breath by concentrating o the sensation of breathing either at the abdomen (rising and falling) or at the nostrils (air moving in and out)

May your practice of Concentration Meditation be gentle and kind
And bring you peace of mind.

By Dr. Jill N. Henry Author, Energy SourceBook – The Fundamentals of Personal Energy www.mountainvalleycenter.com

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Concentration Meditation

by Dr. Jill Henry on Jul 25, 2010

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