Dr KK Aggarwal
In a new scientific statement, the American Heart Association (AHA) has
included meditation as an adjunct to recommended heart-healthy
lifestyle and medical treatment.
The statement published September 28, 2017 in the Journal of the
American Heart Association reviewed studies of sitting meditation, including a
variety of common forms such as: Samatha; Vipassana (Insight Meditation);
Mindful Meditation; Zen Meditation (Zazen); Raja Yoga; Loving-Kindness (Metta);
Transcendental Meditation; and Relaxation Response. Combination mind-body
practices, such as yoga and Tai Chi, as the physical activity in these
practices has an established positive impact on the risk of heart disease.
Overall, the studies included in the review indicated a possible benefit
on cardiovascular risk. It was found that meditation may be associated with
decreased levels of stress, anxiety and depression, and improved quality of
sleep and overall well-being; may help lower blood pressure; may help
individuals stop smoking and may lower risk of heart attack (AHA News
Release, Sept 28, 2017).
Stress increases the risk for heart disease as it may
encourage behaviors that increase their risk for heart disease such as smoking,
drinking too much alcohol, physical inactivity and overeating ‘comfort foods’.
It’s very important therefore to manage stress.
Meditation has always been recommended as a technique to relax the mind
and the body and thereby reduce stress.
Meditation shifts one from the sympathetic (disturbed) to
parasympathetic (relaxed) mode.
In the sympathetic state, the heart rate and blood pressure
increase, which prevent a person from taking correct and decisive
decision. Sympathetic mode releases stress hormones and may trigger panic
or nervousness, the “flight or fight” response. On the other hand,
the parasympathetic mode is
the relaxed state of the body. It is a healing state,
evident by reduction in heart rate, blood pressure. It is a relaxed state of
mind and enables rational and correct conscious–based decisions.
Meditation is not synonymous to concentration. Concentration is holding
the mind to something within or outside the body. While, meditation is an
unbroken flow of thoughts towards the object of concentration. It can be called
prolonged concentration. Samadhi or absorption is when the object of
concentration and the mind of the perceiver becomes one. When Concentration,
Meditation and Samadhi are brought to bear upon one subject it is called
Samyam.
According to Yoga Sutras of Patanjali, (3.1–3.6),
meditation needs to be learnt and applied step by step. The practice starts by
sitting straight with erect spine, preferably in Padmasana (one can also sit on
the chair) and concentrate on breathing or a primordial sound given by the
teacher.
·
When the mind can be made to flow
uninterruptedly towards the same object for 12 seconds, one is said to have
learnt the process of concentration.
·
When the mind can continue in that
concentration for 12 times (12 seconds × 12 i.e. 2 minutes 24 seconds), one is
said to be practicing meditation.
·
When the mind can continue in that meditation
for 12 times (12 minutes 24 seconds × 12 i.e. 28 minutes 48 seconds), one is
said to be in Samadhi.
·
If this lower Samadhi can be maintained for 12
times, i.e., for 5 hours 45 minutes and 36 seconds, one is said to be in
Nirvikalpa Samadhi.
The mind becomes one-pointed when similar thought waves arise in
succession without any gap between them. Remember that during meditation, the
object of concentration may change in form, time and rhythm. The whole process
of meditation, therefore, varies from person to person and day to day. During
meditation some may only concentrate, some may actually meditate and some may
go into Samadhi. Most of us wander from concentration to meditation.
A change in lifestyle is essential to control the
increase in non-communicable diseases (NCDs). A balance between the
sympathetic and the parasympathetic modes is required for optimum
health and well-being.
(Disclaimer: The views on meditation expressed in
this write up are my own).
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