Whatever you visualize; you have and become. In the 90s, a research was conducted on Olympic athletes to find out how meditation affected their performance. The athletes were placed on biofeedback machines and asked to run the race in their minds.
Surprisingly, it was discovered that the same muscles and sequence that fired while they were running the race in their minds, were also fired when they ran the race on a physical track.
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Meditation is a process in which an individual consciously achieve altered state of awareness, oblivious of external stimulus. This state can be achieved through performing certain exercises and rituals such as controlling and regulating one's field of attention, eliminating external stimuli and focusing on an object, word or idea.
Benson and his colleagues developed 5 simple steps for easy meditation
1. Sit quietly in a comfortable position and close your eyes
2. Deeply relax all your muscles, beginning at the feet and progressing to your face. Keep them deeply relaxed
3. Breathe through your nose. Become aware of your breathing. As you breathe out, say "one" silently to yourself. This can be done for 20 minutes. When done, sit quietly for several minutes at first with closed eyes and then open them.
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4. Don't worry whether you are successful in achieving a deep level of relaxation. Maintain a passive attitude and permit relaxation to occur at its on pace. Expect other thoughts when they come, ignore them by thinking "oh well" and continue repeating "one" Focusing your attention on just what you want to meditate on
5. Practice the techniques once or twice daily but not within two hours after a meal since the digestive process seem to interfere with the subjective changes (Benson, Kotch, Crassweller & Greenwood, 1997)
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Benefits of meditation
1. Blood flow stabilizes; lowering of the respiratory and concentration of lactate in the blood.
2. It has been proved effective for dealing with chronic feelings of anxiety and self-esteem. It helps reduce stress before an event.
3. Peace of mind, a feeling of being at peace with the world and a sense of well-being.
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