Meditation has become increasingly popular as a self-control, self-awareness and personal growth technique. Terms such as guru, samadhi, Zen, mind expansion, psychedelic experience and transcendental consciousness are associated with this “inward art.”
Sandy Adler, a University meditation instructor said “meditation is a discipline, a method, a process, a way of using mind and heart.
“It strengthens the power to use all our inner resources — memory, the senses, rhythm — and draws perceptions together in a total experience.”
A 1992 University psychology study “The Effects of Meditation on College Students” suggests that meditation, combined with physical exercise and other personal strategies, can be used as a preventive measure to combat stress and depression.
“It has been an effective method in keeping my mind and body in balance,” said Athena Yemaya, a new meditation participant. “My stress level has decreased, and I feel that it has helped me improve academically.”
Adler also instructs at Friends Meeting Place at 22nd and Onyx and said in learning to meditate it is primarily important to become familiar with what meditation is and its key elements. She said the three windows to meditation are: Concentration, awareness and “lovingkindness.”
Concentration is steadiness of the mind; the mental skill exercised when focused. In meditation, one focuses on a chosen object such as the breath, a visualization or a phrase and then practices it repeatedly while letting go of distractions.
With awareness, Adler said it is important to draw close to emotions in a skillful way and make conscious choices about how to respond.
“Lovingkindness” refers to simply loving the self, which is the gateway to loving others, Adler said.
To begin, sit comfortably with the back erect. Close the eyes and take a few deep breaths, feeling the breath as it enters the nostrils and fills the chest and abdomen; then release it. Allow the breath to become natural without forcing it or controlling it. Attention rests on one breath at a time. If the mind wanders, don’t be concerned. Notice whatever has captured the attention, then let go of the thought or feeling, and return to the awareness of the breath.
“I recommend sitting for a 20-minute session if you are just getting started and increasing the time gradually until you are meditating for 30 or 45 minutes,” Adler said.
“If you can pick a set time and place to meditate each day, it will enhance the sense of sacredness. But if you are unable to sit regularly, you can still benefit. Take a walk or eat a meal with full attention,” she said.
“Break the momentum of rushing and busy-ness in your day by stopping to meditate for just a few minutes; you’ll rediscover a deeper sense of yourself and what is most important to you.”
Sarah Meyers, also a new participant, said meditation helps calm her tension caused by constant planning.
“As we relate to such emotions with ‘lovingkindness,’ we begin to release the worry, restlessness and remorse that take us away from the present moment both in meditation and in our daily lives,” Meyers said.