meditation fact sheet contains information about several types of meditation,
all slightly different, but still related.
the 'quiet meditation' thinking about nothing
creative visualization — inner mental training
of the first place to start if you want to live the life you're like to
live is to begin meditating. Meditation will directly impact on your parasympathetic
nervous system, relaxing muscles and dilating blood vessels.
Meares worked for 30 years as a psychiatrist and used meditation extensively
in the treatment of psychosomatic and psychoneurotic illnesses.
died in 1986, but his books are widely read and still readily available.
is some of what he had to say about meditation.
may well ask: 'What is the purpose of experiencing this meditative state
for a few minutes each day?' The answer is that it reduces the level
of our anxiety.
effects of meditation include inner peace, better interpersonal relationships,
clearer thinking, increased work capacity, better sexual relationships
due to less tension, absence of disturbing dreams, and smoother physical
reactions often shown in better performances in sport.
key to management of our stress lies in those moments when our brain
runs quietly in a way that restores harmony and function.
are quite different forms of meditation in which the brain functions
in quite different ways.
classical meditation as in yoga, in Zen Buddhism meditation and in the
meditation practiced by the early Christian mystics, the thought processes
of the mind are helped by will power concentrating on some object or
spiritual concept. The mind is active, striving to attain and maintain
the meditation I would advise you to practice, there is no striving,
no activity of the brain function, just quietness, a stillness of effortless
is not the tranquility of drowsy somnolence. The mind is clear but still.
the type of meditation I advocate, we must start our meditation in some
position of slight discomfort. Then we let our mind run quietly, with
as little thought as possible, and we are soon no longer aware of any
discomfort. This transcendence of slight discomfort is an essential
feature of successful meditation.
does not require long periods of meditation to obtain relief from stress.
Ten minutes twice a day has produced dramatic relief in some hundreds
of people who have consulted me professionally.
get the full effect of meditation, it is important not to do it when
too tired. The effect is greatest when we are alert and frisky.
HOW MEDITATION WORKS
brain operates on a range of brain-wave patterns, measured in cycles per
the brain is operating at the Alpha brain wave level and you are relaxed
and calm, the parasympathetic nervous system is stimulated; muscles relax,
blood vessels dilate and you begin to achieve a more balanced state of
the Alpha level we experience the state of deep relaxation which is very
useful in managing the stress of becoming smoke free, by calming the body
and re-establishing equilibrium within the nervous and endocrine systems.
will have felt the Alpha state on waking up, when you are drifting from
the Theta through to the Beta state.
CREATIVE VISUALIZATION can you picture that?
Alpha level can also be used as a powerful medium for tapping into your
sub-conscious mind, where you can create and then affirm a powerful
image of what it is you want from life; short, medium and long term.
this case we want it to create a powerful movement toward being smoke
the Alpha brain wave level you can begin to feed visualizations into the
unconscious, the aim being to reprogram the unconscious so that it starts
to work toward the achievement of your goal of being smoke free.
means that the unconscious is working toward your objective of being smoke
free, even while you are not!
get into the Alpha state when you are awake, sit or lie comfortably, close
your eyes, take a deep breath and as you breathe out count from 3 down
to 1 and relax.
a large screen in front of your eyes and visualize on that screen a picture
of yourself as a fit and healthy person, smoke free, living the lifestyle
and doing all things a smoke free person does.
aspects of the major areas of your life and how you would like them to
yourself doing all the things you need to do to reach and then maintain
the smoke free lifestyle.
return from the Alpha state to the Beta state, count from 1 to 3. Before
you begin counting affirm that 'when I awake I will be feeling absolutely
fantastic and in perfect health.' Start counting. When your eyes are
open, affirm that you are 'wide awake, feeling absolutely fantastic
and in perfect health.'
the early part of this Century, in a Paris suburb, Emile Coue established
an autosuggestion clinic. Coue became famous for an autosuggestion which
he encouraged his patients to repeat out loud to themselves twenty times,
twice each day. He described it as his general formula.
by day, in every way, I'm getting better and better.'
success of his clinic in restoring people to good health was based on
the premise that
idea which exclusively occupies the mind is transformed into an actual
physical or mental state.
efforts we make to conquer an idea by exerting conscious will only
serve to make the idea more powerful
healed they were.'
first patient he addressed was a frail, middle aged man with a bad case
of nervous trouble. ... Coue encouraged him with the promise of improvement.
"You have been sowing bad seed in your unconscious; now you will
have to sow good seed. The power by which you have produced these ill
effects will in future produce equally good ones".
next patient was an excitable, overworked woman. When Coue inquired
the nature of her trouble, she broke into a flood of complaint, describing
each symptom with a voluble minuteness. "Madam," he interrupted,
"you think too much about your ailments, and in thinking of them
you create fresh ones."
Brooks The Practice of Autosuggestion by the Method of Emile Coue,
George Allen and Unwin 1922
to Brooks, 'The unconscious, in its character of surveyor over our mental
and physical functions, knows far better than the conscious the precise
failings and weaknesses which have the greatest need of attention. The
general formula supplies it (the unconscious) with a fund of healing,
strengthening power, and leaves it to apply this at the points where the
need is most urgent.'
are encouraged to adopt Coue's general formula and use it twice a day,
preferably just on waking and just before going to sleep.
INNER MENTAL TRAINING
inner mental training is designed to program the subconscious
mind for success.
In the process of
meditation, instead of clearing the mind, you creatively
visualize what it is you want so that your unconscious mind is
programmed to achieve the same goals as your conscious mind.
It's a common problem that conscious mind and subconscious mind
are pulling in opposite directions. For instance you'd like to
be 75 kilos, but your subconscious mind wants you to be 85
Kilos. You'd like to be smoke free but subconscious wants to
keep on smoking. You'd like to be wealthy but you're still a
When conscious and sub-conscious minds are working together
you'll be more likely to achieve your goal.
The final step in
the process is when the sub-conscious mind becomes the driver.
In sporting parlance this is known as unconscious competence.
The books might look like they've passed their use-by date. On the
Ainslie Meares Life
Without Stress. Viking O'Neill 1991
Ainslie Meares Relief
Without Drugs. Angus and Robertson 1995
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