Meditation
offers mind, body benefits
By
Kathryn Powers
BeneFIT
Not
only can meditation be used as a relaxation technique, but research
has found it is an effective treatment for several physical and
psychological conditions, including heart disease and anxiety disorders.
See
what Bloomington has to offer.
 |
|
courtesy
photo
Meditation
instructor Kevin Walsh practices heart rhythm meditation,
a practice that focuses inside the body. "It
doesn't deny the individual you are," Walsh said.
|
While
sitting at a small circular table in his wife's office at the Medical
Arts Building in Bloomington, Kevin Walsh rests his folded arms
across his belly and recalls the reasons he decided to begin practicing
meditation three years ago.
He
takes a deep breath as he collects his thoughts. He smoothes
the edges of his graying mustache down, and looks across the table
at his wife. She gives him a little grin. Then he looks
down at Peanut Butter, his aging golden retriever, lying on her
side at his feet. Peanut Butter looks at him out of the corner
of her large, brown eye as he breaks the silence.
“I like this practice because you bring whoever you are into it,”
Walsh said of heart rhythm meditation, a technique he uses daily.
“It doesn't deny the individual you are. You become aware
of the individual.”
Walsh
is one of many becoming aware of the individual benefits meditation
has to offer. Researchers have found evidence supporting
mind-body therapies, such as meditation, as effective treatment
for a number of physical and psychological conditions, according
to a 2003 study published in the Journal of the American Board
of Family Practice .
Although
meditation has been around for years, only within the last 30 to
40 years has science begun to study the medical effects of the ancient
spiritual practice.
back
to top
Roots
in the heart
Before
learning about heart rhythm, Walsh already knew about the various
forms of meditation because his wife had experimented with some
herself and taught tai chi. As a registered nurse, he knew
meditation had begun to prove itself worthy in the medical community.
However, none of the methods initially sparked an interest in him.
'Everyone
has a body and a heart. This practice lets us dive
into the body. That's why it works.'
~Kevin
Walsh |
While
shopping at a local bookstore in 2000, Walsh encountered a book
about heart rhythm meditation. “What the authors had to say
made a lot of sense to me,” he said. Unlike
traditional meditation practices with spiritual roots, this practice
finds its roots within the heart. By thinking, visualizing
and contemplating the heart, a deep sense of relaxation overtakes
the body. However, “You are also aware of your surroundings,”
said Walsh. “It's a calm, but alert, state.”
After
visiting the Institute for Applied Meditation Web site, he learned
to think of the breath and heart as two pendulums swinging together
in sync. This technique, known as entrainment, calibrates
the breath with the heartbeat. Ultimately, this practice will
stabilize the heart rate, according to the Institute's Web site.
Compared
to other meditation techniques, Walsh thinks heart rhythm works
the best.
“Everyone
has a body and a heart,” he said. “This practice lets us dive
into the body. That's why it works. Other types of meditation
focus outside the body.”
However,
Jody Curley, Walsh's wife, found the technique difficult at first.
The stillness of the practice challenged her. Curley regularly
practices tai chi, which allows the user to move. Heart rhythm
meditation involves little movement, but after attending several
weekend retreats she eventually came to enjoy the experience, she
said.
The
book that introduced Walsh to heart rhythm meditation also led him
to the Institute for Applied Meditation Web site, where he enrolled
in an online class to learn the technique.
“He
took to it right away,” said Curley. “It brought a renewed
sense of purpose to his life.”
Walsh
also learned about the many physical and psychological benefits
of heart rhythm meditation. These include increased optimism,
better confidence, a clearer sense of purpose, improved circulation,
reduced fatigue and enhanced lung function, according to the Web
site.
Researchers
have submitted a proposal to the National Institute of Health to
study the effects of heart rhythm meditation on congenital heart
failure. “We're starting to let science in on this,” Walsh
said, grinning.
back
to top
Mindfulness
and transcendental meditation
 |
staff
photo by Kathryn Powers
Erin
Stampers, an IU junior, meditates in her room in Bloomington.
Many people meditate to relieve stress or anxiety. |
Mindfulness
meditation, another widely used method, has proven benefits, too.
This technique uses a traditional approach to meditation.
It increases awareness of the user's own internal body, focuses
attention on the present moment, and encourages non-judgmental observation
of thoughts, sensations and emotions, according to a 2003 study
published in Family and Community Health .
“Mindfulness
is different from distracting yourself from pain or just relaxing,”
said Jean Kristeller, director for the Center for the Study of Health,
Religion, and Spirituality at Indiana State University, who studies
the effects of mindfulness meditation on binge eating. “In
meditation, we really ask people to observe their pain experiences
without getting distracted by the pain.”
Other
people prefer to use a form of concentration meditation known as
transcendental meditation. Those practicing this form of meditation
focus or concentrating their
attention on a single object, and usually achieve this by repeatedly
chanting a mantra. A mantra is a sacred phrase or deity said
aloud or quietly to oneself.
Users
of transcendental meditation experience improved sleep patterns,
strength, energy, emotions and youthfulness, according to the Maharishi
University of Management, a private college in southeast Iowa.
The university's Web site says transcendental meditation is twice
as effective at reducing stress when compared to other relaxation
techniques, and credits transcendental meditation with reduced hospitalization
rates among its users.
back
to top
Heart
help
Modern
science has also found a collection of meditation benefits, and
some may prevent heart disease. These benefits include reduced
blood pressure, heart rate, cholesterol levels, muscle tension,
stress and anxiety, according to a handout instructor Doug Hanvey
gives his mindfulness meditation class at the People's University
in Bloomington.
'We're
starting to let science in on this.'
~Kevin
Walsh |
Addressing
these risk factors has gained the attention of nearly 61 million
Americans now living with heart disease, according to the Centers
for Disease Control Web site.
MayoClinic.com
says those who adopt a healthy lifestyle change, including meditation,
are 11 times more likely to gain control of high blood pressure
and reduce the risk of heart disease.
back
to top
Stress
and anxiety relief
Meditation
treats
binge
eating disorders
A
study conducted at Indiana State University suggests mindfulness
meditation may serve as an effective treatment for binge eating
disorder, said Jean Kristeller, director of the Center for
the Study of Health, Religion and Spirituality at ISU.
“People
may go to food to help them feel better, and then they binge
and feel badly,” she said about people with the disorder.
After
her six week group treatment of 18 obese women suffering from
binge eating disorder, Kristeller said the number of binges
among the women improved, as well as their attitudes towards
eating. She also found that mindfulness meditation treatment
lowered the participants' depression and anxiety.
Kristeller
began her research on mindfulness when she began practicing
30 years ago. “There has always been an interest in
studying meditation in the scientific community, but there
has been a lot more interest in the past five years,” she
said.
Kristeller
continues to study meditation as an effective treatment for
binge eating disorder. She has now recruited more participants
and included men in her current study.
|
Researchers
have not only found meditation useful for heart related conditions,
but also as an effective treatment for anxiety disorders.
Hanvey,
a meditation instructor at People's University, said he began using
transcendental meditation in 1992 after a therapist recommended
the technique to reduce stress and anxiety in his life. “I
had been dealing with emotionally challenging things, and meditation
helped me through it,” he said.
Anxiety
is no small problem. About 19 million American adults suffered
from anxiety disorders in 2002, according to the National Institute
of Mental Health Web site. Indiana
University offers the course “Stress Reduction: Meditation and Physical
Activity,” to students searching for techniques to deal with anxiety,
said instructor David LeBeau.
LeBeau
has practiced meditation since 1979, and began teaching at IU five
years ago after noticing an increased interest in meditation on
campus and in society.
“I
have a lot of students take the course because they are aware of
the health benefits,” he said. “Oftentimes, their anxiety
levels are complicating their life, so academic advisors or friends
will recommend the course.”
By
initially teaching students to consciously recognize the breath
in the abdominal area, LeBeau can teach a myriad of meditation techniques.
Beginning students enjoy guided meditation and music meditation
best, he said. Regardless of the technique a student decides
to use, he believes practicing meditation regularly-- at least three
times a week-- can benefit medical conditions.
“Most
stress is the result of thinking,” said LeBeau. “What we think
about causes the stress, and in meditation you learn to become aware
that you are not just your thoughts.”
back
to top
Meditation
in Bloomington
 |
staff
photo by Kathryn Powers
David
LeBeau teaches "Meditation Techniques" to his class
in Woodburn Hall 002. Students discussed how they used
meditation over spring break and how to deal with stress after
the break. |
David
LeBeau's class at IU is not the only place to learn meditation in
Bloomington. Doug Hanvey teaches mindfulness meditation to
beginning users through the People's University in Bloomington.
The class meets once a week for six weeks.
“I
felt like teaching meditation was something I needed to do,” he
said. “I think the world needs this.”
He
said he plans on traveling to Indianapolis this summer to teach
mindfulness meditation to nurses and psychiatrists at Indiana University-
Purdue University Indianapolis. He will teach another session
of mindfulness in Bloomington this fall.
Last
fall, Hanvey also founded Insight Meditation of Bloomington, which
provides instruction and support for people looking to begin practicing
mindfulness or for those hoping to deepen their current practice.
The group meets every Wednesday night for 45 minutes of meditation
followed by a discussion.
Hanvey
said other Bloomington area meditation opportunities include the
Bloomington Zen Center, the Guaranga group and the Tibetan Center.
Kevin
Walsh and wife Jody Curley also offer a class on meditation in Bloomington.
After experiencing the calming effects of the heart rhythm technique
herself, Curley urged her husband to teach a class on heart rhythm
meditation. Walsh eventually agreed and took a certification
course to become a heart rhythm meditation teacher for the Institute
of Applied Meditation.
Retreats
take meditation
to
next level
Doug
Hanvey of Bloomington said the happiest he has ever been is
on a meditation retreat. Just thinking about a retreat
brings a smile to his face.
“Thinking
about past retreats I've been on reminds me of how bad I want
to go on another retreat,” he said, and laughed.
A
meditation user since 1992, Hanvey recommends meditation retreats
to those looking to take their practice to the next level.
He said most meditators find sitting with others helps
to motivate and deepen their practice.
At
39, Hanvey has participated in too many retreats to count.
They have ranged from half day retreats to a 12 day
retreat in the mountains of California. A typical retreat
requires complete silence, begins at 6:00 a.m. and consists
of alternating between 45 minute sessions of and walking meditation
until 9:30 p.m. Participants meditate in silence as
they eat basic, but tasty, vegetarian meals, said Hanvey.
“There
is an incredible sense of community during a retreat, even
though you have never met the people and never speak to them,”
he said.
Hanvey
said every time he leaves a retreat, he goes away “…seeing
the world in a new way.” |
Now,
Walsh teaches a course offered through Bloomington Hospital to a
full class of 25 students from
7- 8:30 p.m. at the Medical Arts Building once a week. The
class consists of lecture, discussion and meditation. His
wife helps with the lecture. Peanut Butter comes, too.
“I
think some people come just to see Peanut Butter. Everyone
loves her,” says Walsh, as he reaches
behind Peanut Butter's ears, rubs her head and chuckles.
Walsh
said about 50 percent of the class members decided to enroll because
they had a problem with their hearts, 25 percent for anxiety andstress
relief, and the other 25 had undecided reasons. He hopes his
students walk away with a new way of approaching life.
“I
want people to think about what we are besides just this body,”
he said.
His
winter classes have ended, and Walsh hopes to start another session
in April.
“Right
now we have 10 signed up already,” he said.
This
fall, he hopes to have the founders of the Institute for Applied
Meditation visit his class. Walsh attended several meditation
retreats learning from founders Susanna and Puran Bair. He
plans to invite all current and past students to learn from them
as well.
As
he unfolds his arms and leans forward on the table, Walsh puts his
glasses on, and says he hopes Bloomington area residents take advantage
of the opportunity to learn meditation.
He
said that meditation can assist in heart disease prevention, and
Bloomington Hospital has had an open mind to exploring different
kinds of programs.
“Many
programs are mostly about fixing broken hearts,” said Walsh.
“We are very fortunate to have a hospital that is interested in
prevention…it is a real benefit to the community.”
back
to top
Read
more:
Heart
rhythm meditation: see the Web site that hooked Kevin Walsh
Maharishi
effect: transcendental meditation improves quality of life for all
Mayo
Clinic's advice for meditation beginners
Share
your meditation stories with BeneFIT: What kinds of meditation
have you tried?
Were
they successful? Where are some good places to learn about
meditation in Bloomington?
If
meditation isn't for you, learn about massage's mind and body benefits
Back
to BeneFIT homepage
| 
