MEDITATION

WENNY ARTANTY NISMAN, S.Kep.,Ns.M.Kes.

Introduction
Physical and mental fatigue can make
a person prone to illness
Regular exercise, good nutrition,
sanitation, and good sleep and
relaxation help keep mind and body
healthy and lest prone to illness
Meditation is one of many way to
relax body and mind
What is Meditation?
Meditation allow you to focus your
mind on a specific task
Also very relaxing
Involves slowing the breathing and
calming your mind
Can often involve a state of
No-Thought
Based on research
Benefits of meditation
Improvement in mental and physical
health
Feeling good about one self and
others
Relief from stress and anxiety
Alleviation of pain
Greater sense of self-actualization
Self directedness
(Kelly, 1996)
Based on research
What happens in the body?
Body reaches a heightened restful state
while at the same time the brain became
calm but remained in state of heightened
alertness
Heightened restful state,
Lower heart rate, and pulse, slow and calm
breathing and relaxed muscle (Orme,1987-Johnson,
1995)
Heightened restful state
EEG recording slow high activity of alpha and
beta waves (Persingers, 1993)
Based on research
What happens in the body?
Meditation :decreased in the concentration
of arterial and blood lactate level 4 times
faster than in sleep (Wallace and Benson, 1972)
Blood lactated level goes up with increased
physical activity and stress, and normally
go down with rest and sleep (bloomfield et.all, 1975)
Body metabolic rate down 16 % in about 1
hour of meditation
5-10% decreased after 6 -7 hours of sleep


General state of the mind
It is restless
Cluttered by thought, desires,
memories
Randomly moves from one thought to
another
Hard to focus the mind especially
when you want it to be still/calm
What happened in the mind
With a lot of practice, the minds stops
reacting to thought, memories,
desires and follows constructive
action
With training one start to act
constructively rather than react to
life-situation
When the mind is calm, so is the
body
What to do with meditation?
Increased awareness of all reality
Heightened sensory awareness allows you to see
details you might have missed
Decreased awareness of reality
Focus on your self
Focus on one objective
This can be ritual work or healing
Explore alternative consciousness
Many traditions view meditation as an approach
to seek new perceptions to existence and higher
realities
How to position yourself
Anyway that makes you comfortable

Where do you use meditation?
Ritual work
Focus in specific task
Many physical task can be done mentally
Energy work
Focus on your body
Unwind after a stressful day
Specifically forcing your body to relax
Self exploration
Guided meditation
Focusing on specific question or thought
Technique I
Dim the lights
Sit or lie comfortable
Close your eyes or find a pattern to focus
on
Start playing some relaxing and not too
detailed music
Best to avoid any music that uses word
Set a timer and try to go 10 minutes
without thinking about anything but the
music
Technique II
Dim the lights
Sit comfortably
Light a candle or lantern
Watch the candle. Notice all its
details. Tray to predict its movement
Try this for 10 minutes
Technique III
Dim the lights
Sit or lie comfortably
Close your eyes
Focus on your breathing. Slow it.
Consciously breath in and out
Imagine yourself standing on a ladder that
leads into a black pit. With each breath out,
take another step down the ladder.
Continue until all thought ceases
Research about meditation
Navadeep Khanal
Hypothesis
People who practice meditation on a
regular basis for at least a month will
experience better physical health, will
feel better about their lives, will have
a higher sense of self esteem and feel
better oriented in life.
Research about meditation
Participant
11 collage student
7 females and 4 males
Between ages of 17 and 22 years
3 females and 2 males in the meditation
group
4 females and 2 males in the control
group
Research about meditation
Material
3 meditation technique
4 part before-after questionnaires
Basic health questions
Self esteem inventory
Life satisfaction scale
Social adjustment scale
Research about meditation
Result
Measure analysis of life satisfaction
showed significant difference between
the meditation group and the control
group
There was no significant difference
between the meditation and control
group in health, self esteem and life
orientation
Summary
Meditation involves relaxing and
focusing the mind
There are many many many
techniques out there
Fin one that works for you
SELAMAT BELAJAR
TERIMA KASIH