Meditation and Mindfulness An Experiential Journey Kaushal B. Nanavati MD, FAAFP, ABIHM Director, Integrative Medicine Upstate Cancer Center Assistant Professor, Family Medicine Upstate Medical University
Objectives 1) Understand the definitions Meditation and Mindfulness 2) Learn the Evidence for Meditation 3) Practice and learn several different techniques of Meditation (Experience based learning)
YOGA
BREATH Technique
Meditation most have four elements in common: 1. a quiet location with as few distractions as possible 2. a specific, comfortable posture (sitting, lying down, walking, or in other positions) 3. a focus of attention (a specially chosen word or set of words, an object, or the sensations of the breath) 4. an open attitude (letting distractions come and go naturally without judging them) https://nccih.nih.gov/health/meditation/overview.htm
Evidence 2010 review of scientific evidence safety Generally safe Can sometimes exacerbate depression and anxiety efficacy Hypertension IBS Ulcerative Colitis Insomnia Depression/Anxiety Smoking Cessation Anger/Hostility/Coping https://nccih.nih.gov/health/meditation/overview.htm
BREATHE
Phenomenological Fingerprints of Four Meditations: Differential State Changes in Affect, Mind-Wandering, Meta- Cognition, and Interoception Before and After Daily Practice Across 9 Months of Training. although different meditation practices may have common beneficial effects, each practice can also be characterized by a distinct short-term psychological fingerprint, the latter having important implications for the use of meditative practices in different intervention contexts and with different populations Kok BE 1, Singer T 1. Mindfulness (N Y). 2017;8(1):218-231. doi: 10.1007/s12671-016-0594-9. Epub 2016 Aug 19.
Primordial Sound Meditation Primordial Sound Meditation (PSM) is a silent practice that uses a mantra. The mantra you receive is the vibrational sound the universe was creating at the time and place of your birth. It s calculated following Vedic mathematic formulas and is very personal and specific to you. PSM is generally practiced sitting down. Dr. Deepak Chopra and Dr. David Simon founded this method. Famous Practitioners: Deepak Chopra and Lady Gaga http://www.chopra.com/articles/5-types-of-meditation-decoded#sm.01b0744u1d4eek3106w1bkacijpgd
Mindfulness-Based Stress Reduction Started by Jon Kabat-Zinn in 1979 and now offered in over 200 medical centers, hospitals, and clinics around the world uses both breath awareness and body scan. Breath awareness is as simple as it sounds you focus your attention on the inhalation and exhalation. Body scan is a process of focused attention on the physical body starting at the toes and working your way up with heightened awareness and the potential for release or relaxation of tension. The practitioner may be seated, laying down, or walking depending on the focus of practice. Famous Practitioner: Jon Kabat-Zinn http://www.chopra.com/articles/5-types-of-meditation-decoded#sm.01b0744u1d4eek3106w1bkacijpgd
Zen (Zazen) Zen is also referred to as Zazen, which literally means seated meditation. You acquire insight through observing the breath and the mind, and through interaction with a teacher. Zen emphasizes the attainment of enlightenment and the personal expression of insight in the Buddhist teachings. and doctrines are taught through interaction with an accomplished teacher. Sometimes chanting is involved. Famous Practitioners: Dalai Lama and Richard Gere http://www.chopra.com/articles/5-types-of-meditation-decoded#sm.01b0744u1d4eek3106w1bkacijpgd
Transcendental Meditation Transcendental Meditation Founded by Maharishi Mahesh Yogi uses a mantra or series of Sanskrit words to help the practitioner focus in lieu of just following breath. TM is a seated meditation. Famous Practitioners: Katy Perry and Russell Brand, Beatles http://www.chopra.com/articles/5-types-of-meditation-decoded#sm.01b0744u1d4eek3106w1bkacijpgd
Kundalini Yoga Kundalini Yoga practice guides the body through the use of breath, mantra, mudra (hand position), and focus. Yogi Bhajan, the founder, passed on hundreds of meditations tailored to specific applications. There are meditations that reduce stress, work on addictions, increase vitality, and clear chakras, to name a few. Since these meditations are so specified, working with a teacher is a large part of this tradition. Famous Practitioners: Sting and Jennifer Aniston http://www.chopra.com/articles/5-types-of-meditation-decoded#sm.01b0744u1d4eek3106w1bkacijpgd
Chocolate Meditation