Kerry Ogden, M.A. » Meditation

Raja Yoga

Kerry — Mon, 30 Jan 2012 13:29:15 +0000

Raja means “royal” and meditation is the focal point of this branch of yoga. This approach involves strict adherence to the eight “limbs” of yoga as outlined by Patanjali in the Yoga Sutras. As with all branches of yoga, these eight limbs can also be found in many other branches of yoga. And as with a living tree, each of the limbs additionally gives forth fruit to deepen practice and understanding.

They follow in this order: yama (ethical standards); niyama (self-discipline); asana (posture); pranayama (breath-control); pratyahara (sensory withdrawal); dharana (concentration); dhyana (meditation); and samadhi (final liberation).

Raja yoga attracts individuals who are introspective and drawn to meditation. Members of religious orders and spiritual communities devote themselves to this branch of yoga. Even though the path suggests a monastic or contemplative lifestyle, entering an ashram or monastery is not a prerequisite.

Meditate For An Open Heart

Kerry — Tue, 06 Jul 2010 15:00:01 +0000

“To meet everything and everyone through stillness instead of mental noise is the greatest gift you can offer to the universe.” ~ Eckhart Tolle

“Kind words can be short and easy to speak, but their echoes are truly endless.” ~ Mother Teresa

Meditation might be your prescription for a happier mind and kinder heart, a new University of Wisconsin-Madison study shows. Scientists worked with 16 Tibetan monks and 16 meditation novices, giving the beginners lessons on compassion meditation two weeks prior to a series of brain scan experiments. Those brain scan – taken while participants responded to different emotional cues – revealed that the monks had more activity in certain brain regions involved in processing empathy.

The findings, according to study authors, suggest that meditation may train the brain to increase feelings of compassion and happiness. To start your won meditation practice, try this exercise created by Untrain Your Parrot author Elizabeth Hamilton:

Sitting with a straight spine, breathe deeply, placing your fingertips over the center of your chest if you like.
As you inhale, picture a person to whom you want to extend compassion. As you exhale, silently say, “May compassion awaken.” Inhale and exhale for several breaths, focusing on the center of your chest.
Recalling the person, silently say, “May whatever clouds compassion be healed.” Repeat this cycle with the phrase, “May this moment be experienced, exactly as it is,” and finally, “May compassion be extended to all.”

Take 10

Kerry — Wed, 03 Mar 2010 15:30:17 +0000

People hear the word meditation and they think they need to go to a class, sit in lotus position, and say ‘om’. Sometimes they think they don’t have enough time or that their mind is about as tamable as a drunken monkey.

Truth is, meditation comes in many forms. Whatever gets your mind off your day. Perhaps it’s a brisk walk around the block, window shopping, or relaxing in the tub. Each is capable of reducing stress in the similar ways as traditional forms of meditation.

For those interested in meditation as a means to help quiet the ‘monkey mind’, you can do so by simply bringing more awareness into daily activities like washing the dishes. Let washing the dishes be the focus of your attention. If you find your mind wandering, gently say ‘wandering’ and return to washing dishes.

When you encourage your mind to relax, your body gets the signal that it is okay to repair itself. It’s the opposite of the flight-or-fight response. Heart rate and blood pressure drop, your immune system becomes more active and digestion smoothes – all of which help stress levels decrease.

When we’re overstress, we’re walking through life in a semiconscious state. We’re surviving by going through the motions. By reminding yourself of the present moment, you’re building your resilience to stress and calming your nervous system, which will make you better able to manage it.

Meditate in the A.M.

Kerry — Tue, 01 Dec 2009 15:19:44 +0000

Because it counters the stress cycle, “meditation is the most transformative thing you can do for your health,” says Woodson Merrell, M.D., chairman of the Department of Integrative Medicine at Beth Israel Medical Center in New York. And there’s no need to overcomplicate things, either: “Just pick a single point of focus – like your breath, an image, or a mantra – and keep your mind trained on it as you sit erect,” advises Merrell. “A million thoughts will come; that’s okay. Just let them go and come back to your focal point.” Fifteen minutes first thing in the morning will transform your day, he promises, and over time, your entire life. “Don’t worry if some days you can only do a few minutes. The key is daily practice.”