3. Scientifically Proven Benefits
7.Generates Kindness (Increased empathy, loving kindness)
8.Fight Addictions (Recognize triggers, control cravings, lose weight)
9.Improved Sleep (Control runaway thoughts, shorten time to fall asleep)
10.Control Pain (Reduce sensitivity, effective with chronic pain)
11.Decreases Blood Pressure (Fewer strokes, similar effect to medicine)
12.Can be done anywhere (Focused-Attention or Open Monitoring)
https://www.healthline.com/nutrition/12-benefits-of-meditation#section3@adamkreek
4. Focused Attention Meditation
This technique is based on the Transcendental Meditation technique taught
by Maharishi Mahesh Yogi, which is similar to the Relaxation Response
popularized by Harvard Psychologist Dr Herbert Benson or the Ancient
Sounds Meditation taught by Deepak Chopra
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Mahesh Benson Chopra
5. Focused Attention Meditation
“Hummmmmm”
Pick a meaningless sound to repeat silently in your head over and over again for 20 minutes.
• Has no rhythm or pattern
• Can stop at any time
• Can start at any time
This sound acts as a baseline to help you recognize thoughts, and sensations.
@adamkreek
7. Focused Attention Meditation
“THOUGHTS”
While you repeat your sound silently you will also experience:
• Past experiences
• Present feelings
• Future plans
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“SENSATIONS”
• Deep breaths
• Pre-sleep bliss
• Bright light
9. Focused Attention Meditation
“THOUGHTS”
While meditating your state will effortlessly change. You can experience one, two, three or none of
the following:
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“SENSATIONS”
“SOUND”
For example: You may start your meditation focused on sound. Then you forget the sound and are
lost in thought for a while. Then, you come back to your sound, and experience a chill down your
spine. Then you get lost in the positive sensation. Then thoughts come up at the same time you
remember your sound. Then you forget about everything for a moment and get lost in thoughtless
bliss. Then you start the sound again…
19. “Be compassionate and fluid.”
What if I keep constructing a to do list? Or having other compulsive thoughts?
What if I absolutely need to stop?
“Say, oh yeah. Sheeryehm. Sheeryehm…”
“Stop.”
What if I do not feel any positive sensations?
“In time, with practice you will.”
What if I remember something important and fear that I will forget it after I’m done?
“If it is important my mind will remember it.”
“The mind is amazing, and remembers important things.”
@adamkreek
21. Built by KreekSpeak.com
Meditation
Instights on non-thinkingReduces
Stress
Promotes
Emotional
Health
Reduces
Memory
Loss
Helps Fight
Addictions
Controls
Pain
Enhanced
Self
Awareness
Controls
Anxiety
Generates
Kindness
Improves
Sleep
Lengthens
Attention
Span“Meditate for 20 minutes every day, unless you are too busy.
In that case, mediate for an hour.” - Zen Saying
Recovery for the brain and mind
Rest so that you can be more effective
Can be 1 minute long or 10 days long
INSIGHTS:
DIAGRAM:
@adamkreek