Guided meditation techniques have become increasingly accepted by many doctors as a supplement to conventional medical care. They have come to realize that meditation, if practiced correctly, can help patients who have just undergone surgery heal faster, or those who have a serious disease to slow its progress. Meditation is also not specifically a religious practice and can be performed by anyone, even those who do not adhere to any particular faith. There are three types of meditation which have been adopted by many doctors - transcendental meditation, the relaxation response and mindfulness meditation.
Transcendental meditation or TM is a technique originally developed in India by the Maharishi Maresh Yogi, and which has become one of the most practiced of guided meditation techniques. TM involves the use of a mantra, a short word or sound which the meditating person repeats over and over again to focus his attention; when the mind begins to drift, the meditator gently pulls his attention back to the mantra. Transcendental meditation is performed twice a day, for twenty minutes per session. Medical studies have shown that practicing TM can help lower high blood pressure and reduce stress, thus cutting the risk of heart disease and stroke.
The relaxation response is one of the most effective relaxation mediation techniques; essentially it is TM but removed from its Eastern religious context. The relaxation response is done by first sitting up straight in a chair, then breathing deeply and slowly, becoming aware of each breath you take. When you exhale, say your mantra. When your attention begins to wander, passively guide it back to your breathing and your mantra. Do this for twenty minutes per session, at least three to four times a week or daily if you can. Doing this instantly will not only help reduce your stress levels, it will help you to concentrate and become more aware of your surroundings.
Mindful meditation is a traditional Buddhist practice. In formal mindfulness sessions, the person sits for 45-60 minutes a session, focusing on their breathing and the sensations they experience. When thoughts wander, the meditator simply notes them without reacting. In informal mindfulness practice, the person simply tries to be as aware as possible of everything going around him or her. The point of this practice is simply for the meditators to develop awareness of what is happening in the present moment.
In the wake of an increasing amount of scientific evidence validating its health benefits, many hospitals are now offering guided meditation classes as part of the overall health care services that they offer. For example, relaxation meditation is an effective treatment for those with chronic pain, as it reduced their dependence on medication to manage their pain levels. TM was also seen as effective in helping those who practiced it break their dependence on alcohol, drugs and tobacco. No adverse effects have also been reported among meditators; however, meditation is not recommended for those with psychotic disorders, severe depression and other personality disorders unless they also underwent some form of medical or psychological treatment.
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