Although the earliest scientific studies of meditation were carried out as early as the 1930s and 40s, scientific studies of the psychophysiological effects of meditation, fuelled by the general interest in transcendental meditation (Transcendental Meditation - TM), zen and other oriental methods of meditation, did not begin until the 1970s. Since then, more than 1,000 research results in this field have been published in English. In The Physical and Psychological Effect-of-Meditation (first published in 1988 and then revised and supplemented in 1997), the authors Michael Murphy and Stephen Donovan carefully studied the results of these studies and came to their own conclusions.
Michael Murphy, author of the bestseller Golf in the Kingdom and co-founder of the Esalen Institute in Big Sur, Big Sur. California (founded in 1962) was one of the first countries to study human abilities. Stephen Donovan, former president and CEO of the Esalen Institute, was the head of what has become known as the Study of Exceptional Functioning at the Esalen Institute. Based on the results of the research that was the subject of their analysis, Murphy and Donovan concluded that a person gets a number of important advantages over "ordinary" people in meditation. Physiological advantages:
- Reduced heart rate in quiet meditation;
- Reduced blood pressure in ordinary people, as well as in hypertensive people with moderately high blood pressure;
- Accelerated recovery from stress;
- Increase in alpha rhythms (slow, high amplitude waves in the human brain, corresponding to periods of relaxation);
- increasing synchronization of the right and left brain hemispheres (which has a positive effect on human creativity);
- decrease in blood cholesterol levels;
- Reduced energy consumption, as well as reduced oxygen demand;
- Deeper and slower breathing;
- muscle relaxation;
- Reduced pain intensity.
Tune in to your body.
Like Mr. Duffy in the novel by James Joyce Ulysses, most of us "live at some distance" from our bodies. The meditation option described below, which has analogues in yoga and Buddhism, will help to restore contact with your body, smoothly transferring your attention from one part of the body to another. Since this type of meditation cultivates awareness and also relaxes muscles and internal organs, it can be a great introduction to more serious meditation practice. It will take you at least 20 minutes to complete this form of meditation.
1. Lie on your back. The surface should be comfortable, but not so comfortable as to cause drowsiness.
2. Take a few minutes to feel your body as a whole, including where it comes into contact with the bed or floor (if you are lying on the floor).
3. Switch your attention to the tips of your toes.
Try to understand any sensations that occur in this part of your body. If you don't feel anything, try to realize that you "don't feel anything". As you take each breath and exhale, imagine that you inhale and exhale through the tips of your toes. (If you find it too strange or even unpleasant, just breathe as usual.)
4. When you're done with your toe tips, switch your attention to the soles, heels, upper feet and ankles, knowing the sensations in each of these parts of your body just as you did with your toe tips.
Take your time. The purpose of this exercise is not to achieve any specific result, even if it is a relaxation, but to be as aware of your feelings as possible, i.e. to feel the current moment as fully as possible.
5. Move gradually upwards in your body, lingering at least three to four breaths and an exhalation on each part of the body.
Move about in this order: lower legs, genitals, knees, hips, gas, lower abdomen, lower back, solar plexus, upper back, chest, shoulders. Now focus on the tips of your fingers, hands and arms (from hands to shoulders; on both sides) and then on the neck and throat, chin, jaws, face, neck and head.
By the time you get to the top of your head, you may feel like the boundaries between you and the rest of the world have become more fluid and fluid - or even disappeared. At the same time, you may feel a sense of silence and tranquillity - and you may not have the anxiety and anxiety you're used to.
6. Stay in this state for a few moments; then gradually turn your attention to your body as a whole.
7. Wiggle your toes and toes, open your eyes, swing sideways and move smoothly to a seated position.
8. Reach out and return to the world around you, then get up and do your usual things.