Learning how to truly be healthy involves a multi-dimensional approach. Choosing a healthy eating plan, engaging in fitness and practicing meditation are three ways I stay healthy and happy. Meditation is the latest healthy practice I have added to my wellness routine. When I initially started to meditate, I chose to practice a well-known form of meditation called, Transcendental Meditation (TM).

According to the National Institute of Health, meditation, a practice originating from Eastern spiritual traditions, is based on a variety of techniques intended to focus or control attention. There have been many research studies done on TM in an attempt to demonstrate its effects on physical health. One such study, a randomized, placebo-controlled study, was done to analyze the effects of TM on subjects with stable Coronary Heart Disease (CAD). The 16-week-long clinical trial split the subjects into two groups; one for TM and the other a control group of subjects who received health education and no TM. Each group received the intervention at a matched frequency. At the end of the study period, the subjects in the group that received TM demonstrated improved blood pressure, insulin resistance and cardiac autonomic nervous system tone compared with a control group receiving only health education and no meditation.

Another study was done with the objective of evaluating psychological stress reduction and how it contributes to both ‘all-cause’, and ’cause-specific mortality in older adults with elevated blood pressure. The study broke participants into two groups; one group received TM and the other was given behavioral stress-decreasing interventions. The results displayed that a specific stress-decreasing approach, such as TM, used in the prevention and control of high blood pressure, may contribute to decreased mortality from all causes and cardiovascular disease in older subjects who have systemic hypertension.

Reading these positive results of using TM as an intervention for stress that leads to physiological diseases intrigued me enough to explore TM as a means to help me combat the ceaseless stress present in my life. Aside from hearing from a friend that to meditate, I must sit in silence and concentrate on the calming sound of my breath (which I tried one day and was distracted by feeling guilty about wasting my time on sitting a breathing when there were a million other things I could have been doing), I didn’t really know much about how to practice meditation.

To understand the best way of beginning my journey into meditation, I consulted the online yoga journal for pointers. Under the ‘Practice’ tab, I found a link that stated, “Simple Meditation”. This is a great place to start, I thought as I excitedly explored the link.

The ‘Simple Meditation’ article, it turns out, is an excerpt from a book written by Mark Coleman, titled Awake in the Wild. The instructions on how to begin the meditation were simple. I was instructed to sit comfortably in an upright but relaxed position. Close my eyes and bring attention to my nostrils. I positioned myself on my mat in the middle of my room and obeyed. I followed the next step of breathing while noticing the subtle sensation of cool air passing into, and warm air passing out of, my nostrils, and that without manipulating my breath, notice the sensation. I did this, while paying attention to every breath I took. As I was concentrating on my breathing, I did feel like the whole world was washing away with a giant tidal wave of peace. I imagined I was floating down this isle that was lined with people who were smiling at me and sending me along the path with all their love. Ten minutes later, I ‘awakened’ from my deep entrancement astounded that this meditation thing actually worked by how relaxed and happy I felt.

Truly, when I am looking inward and try to feel my body and soothe my soul, my mind relaxes and is filled with nothing but a soft white glow and a deep feeling of love. During these 20-30 minute sessions, time seems to stand still and I feel so pure and healthy. Practicing these sessions has made me see the world with new eyes. Each individual has the power to choose either a fleeting life filled with negative reactions towards inevitable road blocks and bumps in the road, or a life that allows for moments of still, silent appreciation of the gift of life and love, to find the beauty in even the most ugly things, and to truly be healthy and savor every moment we are lucky to be afforded. Even when times are rough, and they will without a doubt be rough sometimes, we have to take a break from it all and be mindful of all we do have, such as the presence and company of the people we love and the beauty of the world that is so often taken for granted, instead of dwelling on what we think we don’t. This, I feel, is the true definition of how to be healthy.

Some references

1. Meditation. The National Center for Complementary and Alternative Medicine Web site. http://nccam.nih.gov/health/meditation. Accessed March 15, 2010.

2. Labrador MP, Polk D, Dwyer JH, Velasquez I, Nidich S, Rainforth M, Schneider R, Merz NB. Effects of a randomized controlled trial of transcendental meditation on components of the metabolic syndrome in subjects with coronary heart disease. Arch Intern Med. 2006;166:1218-1224. http://archinte.ama-assn.org/cgi/reprint/166/11/1218.pdf. Accessed March 15, 2010.

3. Schneider RH, Alexander CN, Staggers F, Rainforth M, Salerno JW, Hartz A, Stephen Arndt S, Barnes VA, Nidic SI. The long-term effect of stress reduction on mortality in persons > 55 years of age with systematic hypertension. Am J Cardiol. 2005 May 1; 95(9): 1060-1064. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1482831/pdf/nihms2905.pdf. Accessed March 15, 2010.

4. Simple Meditation. Yoga Journal Web site. http://www.yogajournal.com/practice/2711. Accessed March 15, 2010.

The Author, Geoffrey Muriuki is a practicing healthcare professional and writes regularly about Health, Beauty and Well-being in his website http://www.beautyhealthandwellbeing.com. For more articles on health and wellness, Visit beautyhealthandwellbeing.com

The Author, Geoffrey Muriuki is a practicing healthcare professional and writes regularly about Health, Beauty and Well-being in his website http://www.beautyhealthandwellbeing.com. For more articles on health and wellness, visit http://www,beautyhealthandwellbeing.com

Author Bio: The Author, Geoffrey Muriuki is a practicing healthcare professional and writes regularly about Health, Beauty and Well-being in his website http://www.beautyhealthandwellbeing.com. For more articles on health and wellness, Visit beautyhealthandwellbeing.com

Category: Wellness, Fitness and Diet
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