WHAT ARE THE BENEFITS? Techniques and teachers provide The psychological and health benefits guidance but in time, meditation empow- of meditation are not being confirmed ers you to discover and trust your inherent goodness and innate wisdom. through research in neuroscience, and A GUIDEGUIDE TOTO with brain imaging technology. Among A hundreds of studies, here are four that RESOURCES find a positive connection between MEDITATIONMEDITATION && Links on Research meditation and decreased risk of heart  http:/ /www.huffingtonpost.com/ attach, stroke and death; increased 2011/11/02/mindfulness-meditation- MINDFULNESSMINDFULNESS PRACTICEPRACTICE creativity, ability to manage stress, and health_n_1070101.html#slide=309243 ability to process information. Other re- search points to changes that improve  http:/ /well.blogs.nytimes.com/2011/ memory, empathy, sense of self and 01/28/how-meditation-may-change- better emotional regulation. the-bran/?_r=0 http://blog.ted.com/2013/01/11/4-

scientific-studies-on-how-meditation- can-affect-your-heart-brain-and- Links on Non-Religious creativity/ Meditation Instructions

 http://www.fragrantheart.com/

IS IT RELIGIOUS?  http://www.actionforhappiness.org/

Though meditation is part of all major takeaction/learn-how-to-meditate religious traditions, it requires no faith or  http://nccam.nih.gov/health/meditation/ belief in order to be practiced. All that is overview.htm#research needed is your self, body and mind, just as you are in the present moment. Awareness itself bring changes in the A Few of Many Helpful Books Pastoral Care & body, the brain, and the mind. It is a  Peme Chodron. “When Things Fall Education Department powerful natural resource we are born Apart” with and can learn to use to great bene- fit.  Thich Nhat Hanh. “The Miracle of Mindfulness”

WHICH TECHNIQUES?  Sally Kempton. “Meditation for the Love of It” Information is abundant but there is no single right or wrong way. The right way  OSHO. “Meditation: the First and Last is what helps you, and whether you Freedom” study with books, tapes, with a teacher. WHAT ISIS MEDITATION? 1. Mindfulness Meditation 3. Mantra Meditation Meditation is a timeless self  Continue as above and just open healing practice that is always  This technique uses repeating your awareness to whatever is available to us. It is our very own sounds, words or phrases that happening around and in you awareness, free and ever present flow with the breath. without judgment or reaction. in every human being. By  Here is an example from relaxing, breathing calmly and  Mindfulness is about paying Meditation Master Thich Nhat bringing attention into the present attention to what comes up. You Hanh. Use all or any part of this, moment, you can begin to become the curious observer of or make up your own. Improve the health of your body, inner and outer reality. your mind and your emotional “In, out well being. Even a few minutes a Deep, slow day will begin a bit more Calm, ease 2. Counting the Breath Smile, release calmness and wellbeing. Present moment,  This is a concentration exercise. Wonderful moment”

 Count your breaths, inhaling on

one, then exhaling on two, and HOW TO BEGIN so on up to ten. 4. Walking Meditation

 First and Always:  When your thoughts wander,  While taking a walk, step in return again to one. RELAX your body. rhythm with your breath and enjoy the sensations of each  You will need kindness and pa-  Then allow the breath to step, your moving body, and the tience. settle down into a calm and refreshment of full breathing. natural rhythm.  This is a simple but not so easy way to learn about the willful  Eyes can lose half way or nature of thought. gaze downward.

 The following are a few time tested and well know techniques you can try out.