Meditation Practices that Involve Contemplation and/or Concentration, e.g., Visualization, Guided...
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Transcript of Meditation Practices that Involve Contemplation and/or Concentration, e.g., Visualization, Guided...
Meditation Practices that Involve Contemplation and/or Concentration, e.g., Visualization, Guided Imagery, and
Mindful Focusing, etc.
Active Mind
Tran
scen
din
g
WakingState
Transcendental Consciousness4th State — Bliss
Laozi—the TaoPlato—the Good, the One, the Beautiful
Plotinus—the InfiniteChristianity—the Kingdom of Heaven Within
Ralph Waldo Emerson— the Oversoul
Transcendental Consciousness4th State — Bliss
Laozi—the TaoPlato—the Good, the One, the Beautiful
Plotinus—the InfiniteChristianity—the Kingdom of Heaven Within
Ralph Waldo Emerson— the Oversoul
Transcendental Meditation
Transcendental Meditation
Deep Relaxation
RestfulAlertness
EEGCoherence
FrontFront
MiddleMiddle
Eyes Open TM PracticeEyes Closed
Increased EEG Coherence through the Transcendental Meditation
technique
References: International Journal of Psychophysiology, 116, 1519-38 (2006); Biological Psychology, 61, 293-319 (2002); Consciousness and Cognition, 8(3), 302-18 (1999); Electroencephalography and Clinical Neurophysiology, 35 (1973); International Journal of Neuroscience 14: 147–151, 1981.
Feeling Less Old through the Transcendental Meditation technique
5
4
3
2
p < .05
TM
tech
niqu
e
Min
dful
ness
Relax
atio
nRes
pons
e
No
Trea
tme
nt
Feel
ing
Old
Rat
ing
Scal
e *
Reference: Alexander, C. N., Langer, E. J., Newman, R. I., Chandler, H. M., and Davies, J. L. (1989). Transcendental Meditation, mindfulness, and longevity: an experimental study with the elderly. Journal of Personality and Social Psychology, 57 (6): 950–964.
Improved Cognitive Flexibilitythrough the Transcendental Meditation technique
75
50
25
0
p < .001
TM
tech
niqu
e
Min
dful
ness
Relax
atio
nRes
pons
e No
Trea
tme
nt%
Cor
rect
at
Post
test
*
100
Reference: Alexander, C. N., Langer, E. J., Newman, R. I., Chandler, H. M., and Davies, J. L. (1989). Transcendental Meditation, mindfulness, and longevity: an experimental study with the elderly. Journal of Personality and Social Psychology, 57 (6): 950–964.
Improved Associate Learningthrough the Transcendental Meditation technique
6
5
4
3
p < .05
TM
tech
niqu
e
Min
dful
ness Rel
axat
io
nRes
pons
e
No
Trea
tme
nt
Wec
hsle
r M
emor
y Sc
ale
*
Reference: Alexander, C. N., Langer, E. J., Newman, R. I., Chandler, H. M., and Davies, J. L. (1989). Transcendental Meditation, mindfulness, and longevity: an experimental study with the elderly. Journal of Personality and Social Psychology, 57 (6): 950–964.
Decreased Systolic Blood Pressure through the Transcendental Meditation technique
145
135
125
115
p < .01
TM
tech
niqu
e
Min
dful
ness
Relax
atio
nRes
pons
e
No
Trea
tme
nt
Syst
olic
Blo
od P
ress
ure
(mm
Hg)
Reference: Alexander, C. N., Langer, E. J., Newman, R. I., Chandler, H. M., and Davies, J. L. (1989). Transcendental Meditation, mindfulness, and longevity: an experimental study with the elderly. Journal of Personality and Social Psychology, 57 (6): 950–964.
Increased Longevitythrough the Transcendental Meditation technique
80
70
60
50
p < .00025TM
tech
niqu
e
Min
dful
ness
Relax
atio
nRes
pons
e
No
Trea
tme
nt
% A
live
After
36
Mon
ths
100
90
Oth
er
Reference: Alexander, C. N., Langer, E. J., Newman, R. I., Chandler, H. M., and Davies, J. L. (1989). Transcendental Meditation, mindfulness, and longevity: an experimental study with the elderly. Journal of Personality and Social Psychology, 57 (6): 950–964.
Effects of stress reduction on all-cause mortality on older subjects: Pooled results of two randomized trials
(N = 202)
60
40
20
0
RR = .77, p < .04
Cum
ulat
ive
% S
urvi
ving
100
80
TM
tech
niqu
e
0 5 1510 20
Com
bin
ed
cont
rols
Year
s
Effects on Carotid Atherosclerosisin African Americans with Hypertension
Ch
an
ge in
Caro
tid
In
tim
a-M
ed
ia
Th
ickn
ess (
mm
)
+ 0.1
- 0.1
+ 0.05
- 0.05
p < .045
0
Health Education
TM technique
- 0.15
Reference: Castillo-Richmond, A., Schneider, R. H., Alexander, C. N., Cook, R., Myers, H., Nidich, S., et al. (2000). Effects of stress reduction on carotid atherosclerosis in hypertensive African Americans. Stroke, 31: 568–573.
Increased Physiological RelaxationMeta-analysis of 32 studies
TM
tech
niqu
e
Plas
ma
Lact
ate
Effec
t Si
ze (S
tand
ard
Dev
iatio
ns)
0
Respi
ratio
n Rat
e
Basal
GSR
0.
20.
40.
60.
81.
0
Rest
Reference: Dillbeck, M., and Orme-Johnson, D. (1987). American Psychologist, 42, 879–881.
Effectiveness in Reducing Trait AnxietyMeta-analysis of 146 studies
TM tec
hniq
ue
Effec
t Si
ze (S
tand
ard
Dev
iatio
ns)
0
Plac
ebo
Oth
er R
elax
atio
n
0.
20.
40.
60.
81.
0Reference: Eppley, K., Abrams, A., Shear, J. (1989). Differential effects of relaxation techniques on trait anxiety: a meta-analysis. Journal of Clinical Psychology, 45 (6): 957–974.
Relax
atio
n Res
pons
e
Oth
er M
editat
ion
PMR
EMG-B
iofe
edba
ck
Man
tra
Med
itat
ion
Conc
entrat
ion
Increased Self-ActualizationMeta-analysis of 42 studies
Effec
t Si
ze (S
tand
ard
Dev
iatio
ns)
0
Oth
er R
elax
atio
n
Oth
er M
edita
tion
0.
20.
40.
60.
81.
0Reference: Alexander, C. N., Rainforth, M., & Gelderloos, P. (1991). Journal of Social Behavior and Personality, 6, 189–247.
TM tec
hniq
ue
Effectiveness in Decreasing Alcohol UseMeta-analysis of 97 studies
TM
tech
niqu
e
Effec
t Si
ze (S
tand
ard
Dev
iatio
ns)
0
Peer
Influe
nce
Relax
ati
on
0.
20.
40.
60.
81.
0Alexander, C.N., Robinson, P., & Rainforth, M. (1994). Treating and preventing alcohol, nicotine, and drug abuse through Transcendental Meditation: A review and statistical meta-analysis. Alcoholism Treatment Quarterly, 11, 13–88.
DUI
Prog
ram
s
Prev
entiv
eEd
ucat
ion
Effectiveness in Decreasing Drug AbuseMeta-analysis of 70 studies
Effec
t Si
ze (S
tand
ard
Dev
iatio
ns)
0
Peer
Influe
nce
Prev
entiv
e
Educ
atio
n
0.
20.
40.
60.
81.
0Alexander, C.N., Robinson, P., & Rainforth, M. (1994). Treating and preventing alcohol, nicotine, and drug abuse through Transcendental Meditation: A review and statistical meta-analysis. Alcoholism Treatment Quarterly, 11, 13–88.
TM tec
hniq
ue
Effectiveness in Decreasing Cigarette UseMeta-analysis of 131 studies
TM
tech
niqu
e
Effec
t Si
ze (S
tand
ard
Dev
iatio
ns)
0
Uncon
vent
ion
al
Trea
tmen
t
Phar
mac
olog
ic
al
Trea
tmen
t
0.
20.
40.
60.
81.
0Alexander, C.N., Robinson, P., & Rainforth, M. (1994). Treating and preventing alcohol, nicotine, and drug abuse through Transcendental Meditation: A review and statistical meta-analysis. Alcoholism Treatment Quarterly, 11, 13–88.
Indi
vidu
al
Coun
selin
g
Self-
help
Kits
Improved Psychological OutcomesMeta-analysis of 51 studies
Effec
t Si
ze (S
tand
ard
Dev
iatio
ns)
0
Zen
Relax
atio
n
Respo
nse
0.
20.
40.
60.
81.
0Reference: Ferguson, P. C. An integrative meta-analysis of psychological studies investigating the treatment outcomes of meditation techniques. (1981). Doctoral thesis, School of Education, University of Colorado, Boulder, Colorado, U.S.A.
TM tec
hniq
ue
Stress Reduction Programs in Patientswith High Blood Pressure
Meta-analysis of 17 Studies
-5
-4
-3
-2
-1
0
1
2
3
4
5
TMtechnique
ProgressiveMuscle
Relaxation
SimpleBiofeedback
Relaxation-Assisted
Biofeedback
StressManagement
plus Relaxation
* * *
Blo
od
Pre
ssu
re C
han
ge
Score
s
* p = .0002
* * p = .02S
BP
SB
P
SB
P
SB
P
SB
P
DB
P
DB
P
DB
P
DB
P
DB
P
Reference: Rainforth, M. V., Schneider, R. H., Nidich, S. I., Gaylord-King, C., Salerno, J. W., Anderson, J. W. (2007). Stress reduction programs in patients with elevated blood pressure: a systematic review and meta-analysis. Current Hypertension Reports, 9 (6): 520–528.