The components of meditation are quite simple: a quiet space, a comfortable posi-
tion, a receptive attitude, and a focus of attention. The relaxation response involves
physiological and psychological effects that appear common to many forms of
focused attention in addition to meditation: prayer, yoga, biofeedback, and the pre-
suggestion phase of hypnosis. Meditation is a process that anyone can use to calm
down, cope with stress, and, for those with spiritual inclinations, feel as one with
God or the universe. Meditation can be practiced individually or in groups and is
easy to learn. It requires no change in belief system and is compatible with most
religious practices.What Is Meditation?
Most meditative practices have come to the West from Eastern practices, particularly
those of India, China, Japan, and Tibet. Meditative techniques, however, can be
found in most cultures of the world where prayer, meditation, ritual, or contempla-
tion are all initiated by shifting into a relaxed state. Nearly all major religions
include some form of meditative practice. Christianity, Judaism, Buddhism, and
Islam all use repetitive prayers, chants, or movements as part of their worship ritu-
als. Although religious practices in the West are not typically labeled “meditative,”
they in fact are. The Catholic practice of using rosary beads while saying the “Hail
Mary” is a familiar example. The repetition of the words combined with the move-
ment of the beads induces a state of relaxation and a quieting of the mind.
Until recently, the primary purpose of meditation has been spiritual or religious.
Since the 1970s, it has been explored as a way of reducing stress on both body and
mind. Many conventional healthcare practitioners recommend it for widely diverse
situations from natural childbirth to managing hypertension to pain control. For
many years, nurses have taught clients progressive relaxation in a wide variety of
clinical settings.
Practicing meditation does not require a teacher and many people learn the process
through instruction from books or audiotapes. Some people, however, find that the
structure of a meditation class is helpful. Many varieties of teachers and classes are
available. Currently no certification process is available for a meditation teacher.
The general standard is some years of daily meditation practice before one teaches
others. Both Christian and Buddhist traditions offer regular classes and retreats
designed to teach meditative practices and the process of being a spiritual being in a
material world. In the Hindu tradition, people learn meditation from a guru who is
a spiritual teacher or guide. Whatever the tradition, teachers encourage self-respon-
sibility and the practice of mindfulness in everyday life.202 ABSOLUTE BEGINNER’S GUIDE TOALTERNATIVE MEDICINE