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Meditation and Health: A Health Care Approach

 

Course Number	LWH315
Objectives	At the end of this course, you will  1) understand how meditation can lead to peace and stress reduction and 2) practice meditation with the help of worksheets.
Credit Hours and Fee	3.0 CE Credit Hours with a fee of $24.00
Instructor	Jay T. Draeger, M.D.

You may go first to www.learnwell.org/meditation.htm  and complete the course LW-H311. Or you can start here.

1. The Benefits of Meditation: A Christian Medical Perspective

Why meditate?
* It's a fast paced world
* Six weeks of sensory stimulation 600 years ago, now in just one day
* Fewer quiet moments, now we must make time
* Whatsoever is true..think on these things
2500 years ago - Buddha
4000 years ago - Hindu
Judeo-Christian: 2000 years ago - Paul "think on these things"
     3000 years ago - David  "I will meditate on your wonders"
     4000 years ago - Isaac "went out to the field one evening to meditate"

What is meditation?
* Quiet the raging mental storm - "Be still and know that I am God"
* Gain awareness, insight, or experience
* By directing your attention to a specific focus
* Become calm, Engage in meditation, Return

Two main types of meditation
* INSIGHTFUL
 Calm,  Focus,  Observe other thoughts,  Gain perspective,  Return

* CONCENTRATIVE
 Calm,  Focus,  Exclude other thoughts,  Experience,  Return

Insightful meditation
* Direct attention to a focus (a word, thing or concept)
* As other thoughts appear, observe them
* As they pass, note them, without judging
* Become aware of their relationships (possibly to the focus)
* Gain new perspective and understanding

Concentrative meditation
* Direct attention to a focus (breathing, a word or mantra, or a concept)
* As other thoughts appear, let them go, and gently return to the focus
* Find the place beyond words, thoughts and images
* Experience in the moment

Why a medical perspective?

* A study of the body (including the mind) and its response to external stimuli
* Measurable benefits, not just good feelings
* Published scientific studies
* Controlled with comparison groups
* Statistically significant

1.  With 7 weeks of meditation, cancer patients decreased their degree of depression, anxiety, anger, confusion, and chest and stomach symptoms by 50% - and felt more vigor.

2.  With 10 weeks of meditation, 2/3's of chronic pain patients had a 30% reduction in pain, and half had more than a 50% reduction.

3.  Chronic pain patients, after 10 weeks of meditation had less pain, used less pain medication, had less mood swings, and could be more active.  The benefits were still present one year later.

4.  Three years after an 8-week meditation instruction, patients with anxiety and panic disorders continued to show a benefit.

5.  All patients with fibromyalgia who meditated for 10 weeks improved, and over half showed moderate to marked improvement in pain, fatigue and quality of sleep.

6.  With 6 weeks of meditation irritable bowel syndrome patients had less flatulence, belching, bloating and diarrhea.

7.  The areas of the brain that show increased activity with meditation have been identified using SPECT scanning.  (Single Photon Emission Computed Tomography)

8.  Even though daily fluctuations in cortisol are unchanged, people who meditate don't have the usual fluctuations in ACTH (the cortisol-stimulating hormone) or beta-endorphins, suggesting a change in feedback sensitivity.

9.  People trained in and performing an imagery-based relaxation prior to an injection, had less inflammatory reaction to chili pepper "extract" (capsaicin) injected under the skin.

10. With 6 months of meditation, athletes had less increase in the CD8+ suppressor T cell response to strenuous physical stress, improving the immune system's helper to suppressor cell ratio.

11. Patients who meditated during ultraviolet light treatment for psoriasis had quicker clearing of their skin disease.

12. With 6 months of meditating for 20 minutes twice a day, hypertensive African Americans had a decrease in their carotid artery wall thickness.

13. With 4 years of daily meditation, coronary artery narrowing showed regression rather than progression.

14. Over a 5-year period, people who meditated had 50% less office visits, and 50% less hospital admissions (for all categories including benign and malignant tumors, heart disease, infectious disease, and nervous system disorders).  Only childbirth rates were unchanged.

Objectives of Meditation

Worship-It is designed to focus on the Lord and His works (Ps. 27:4; 77:12). It is a place and space in our lives for communion with God. It is a means of elevating the spiritual over the material world and the world of activity: the world of hustle and bustle and coming and going. Instruction-It is designed to improve our understanding of the Word and God' s ways as it applies to our lives (Ps. 49:3 [i.e., understanding comes from the meditations of his heart]; 119:27, 97f). In meditation we exchange our thoughts with God's.

Motivation or Encouragement-It is designed to motivate and inspire us in service and courage for the works God has called us to do (Josh. 1:7-8) Transformation-It is designed to transform and change our lives. This would apply to all the above (Ps. 4:4; 19:14; 119:15; Rom. 12:2; Col. 3:1f). It renews or reprograms our minds, exchanges our ideas for God's, so we can begin to experience God's ways (Isa. 55:8f; Rom. 12:1). Its the principle of GIGO or VIVO (garbage in, garbage out, or value in, value out).

It monitors what and how we are thinking and thus protects us against the thinking and actions of the world (Ps. 1:1-2; Jer. 17:5-10). Many of our problems are symptoms of underlying dynamic mental processes going on inside. Meditating on the Word when done properly is designed to expose an often unconscious network of defenses, anxieties, and sources of self-trust (Heb. 4:12; 2 Tim. 3:16).It enables and motivates us to walk after or according to God's plan and purposes rather than our own (Josh. 1:7f; Ps. 119:15).

It produces spiritual stability and fruitfulness or success according to biblical standards (Josh. 1:7f; Ps. 1:3).It is a means of focusing on and resting in the Lord which enables us to cling to the Lord and find spiritual joy in the midst of suffering and testing (Ps. 63:6f; 77:6-12). It becomes a means of protection against a mental attitude of self-pity and discouragement (Ps. 4:4; 119:23, 78).It is a means of better knowing and understanding the Word which gives insight to life itself (Ps. 49:3; 119:27).It warms the heart and keeps us close to God (Jer. 20:7-9).It is a means of worship and seeking God which is ultimately the highest  goal of meditation (Ps. 27:4; 77:12).

Reflect Prayerfully, trusting the Spirit of God to open up your eyes and heart to see, understand, and respond to the Word. Again, read as the Psalmist who prayed: "Open my eyes that I may behold wonderful things from Thy law" (Ps. 119:18). This is also the position of humility and respect. God's Word is a spiritual book requiring spiritual perception. Reflect Patiently but expectantly, waiting on the Lord to teach you and show you. Time and patience are important elements to effective meditation and examination of the Word. Again remember that the great enemies of meditating on the Word are noise, hurry, and crowds. Thus, the Psalmist, looking for insight to God's Word and direction in his life prayed, "Lead me in Thy truth and teach me, For Thou art the God of my salvation; For Thee I wait all the day" (Ps. 25:5). 2 Corinthians 10:4-5 for the weapons of our warfare are not of the flesh, but divinely powerful for the destruction of fortresses

Focused attention: Heb 12:1-2 "... let us throw off everything that hinders.... Let us fix our eyes on Jesus, the author and perfecter of our faith ..." Focus your attention on Jesus as the source of everything you need, Including creative thoughts: Jas 1:17 "Every good and perfect gift is from above, coming down from the Father ..."  John 7:38-39 "'Whoever believes in me, as the Scripture has said, streams of living water will flow from within him.' By this he meant the Spirit, whom those who believed in him were later to receive."

There are health benefits to meditation. My suggestion is that in your meditation, you find a safe, balanced way that is right for you.

What's it all about?
* Intentional daydreaming
* Relaxing body and mind
* The art of consciousness becoming aware of itself and everything else
* Serenity, One-ness, the prayerful peace that passes understanding
* A spiritual essence adjoining conscious form within the mortal human frame.

Important Considerations

Meditation can easily become self-centered and self-serving
* Astral Projection
* Out-of-Body Experience
* Creative Visualization
* Power of Positive Thinking

An empty mind (house) may encourage uninvited input
* Yoga
* Transcendental Meditation
* ?Relaxation Response?

Your mind's activity can be so unstructured, that by emptying your thoughts, you don't even hear God
* Contemplative Prayer
* Centering Prayer, Christian Meditation
It can be so structured (trying to control thoughts) that you can't hear God.

References:
1. Speca M, Carlson L, Goodey E, et al: A randomized, wait-list controlled clinical trial: The effects of a mindfulness meditation-based stress
reduction program on mood and symptoms of stress in cancer outpatients. Psychosom Med 62:613-622, 2000
2. Kabat-Zinn J: An outpatient program in behavioral medicine for chronic pain patients based on the practice of mindfulness meditation: Theoretical considerations and preliminary results. Gen Hosp Psychiatry 4:33-47, 1982
3. Kabat-Zinn J, Lipworth L, Burney R: The clinical use of mindfulness meditation for the self-regulation of chronic pain. J Behav Med 8:163-190, 1985
4. Miller J, Fletcher K, Kabat-Zinn J: Three-year follow-up and clinical implications of a mindfulness meditation-based stress reduction intervention in the treatment of anxiety disorders. Gen Hosp Psychiatry 17:192-200, 1995
5. Kaplan K, Goldenberg D, Galvin-Nadeau M: The impact of a meditation-based stress reduction program on fibromyalgia. Gen Hosp Psychiatry 15:284-289, 1993 6. Keefer L, Blanchard EB: The effects of relaxation response meditation on the symptoms of irritable bowel syndrome: results of a controlled treatment study.  Behav Res Ther. 2001 Jul;39(7):801-11
7. Newberg A, Alavi A, Baime M, Pourdehnad M, Santanna J, d'Aquili E: The measurement of regional cerebral blood flow during the complex cognitive task of meditation: a preliminary SPECT study.  Psychiatry Res. 2001 Apr 10;106(2):113-22 8. Infante JR, Peran F, Martinez M, Roldan A, Poyatos R, Ruiz C, Samaniego  F, Garrido F: ACTH and beta-endorphin in transcendental meditation. Physiol Behav. 1998 Jun 1;64(3):311-5
9. Lutgendorf S, Logan H, Kirchner HL, et al: Effects of relaxation and stress on the capsaicin-induced local inflammatory response. Psychosom Med 62:524-534, 2000.
10. Solberg EE, Halvorsen R, Sundgot-Borgen J, Ingjer F,  Holen A:Meditation: a modulator of the immune response to physical stress? A brief report. Br J Sports Med. 1995 Dec;29(4):255-7
11. Kabat-Zinn J, Wheeler E, Light T, Skillings A, Scharf MJ, Cropley TG, Hosmer D, Bernhard JD:  Influence of a mindfulness meditation-based stress reduction intervention on rates of skin clearing in patients with moderate to severe psoriasis undergoing phototherapy (UVB) and photochemotherapy (PUVA). Psychosom Med. 1998 Sep;60(5):625-32
12. Kabat-Zinn J, Wheeler E, Light T, Skillings A, Scharf MJ, Cropley TG, Hosmer D, Bernhard JD. Effects of stress reduction on carotid
atherosclerosis in hypertensive African Americans. Stroke 01-Mar-2000; 31(3):468-73
13. Moris EL: The relationship of spirituality to coronary heart disease. Altern Ther Health Med. 2001 Sep;7(5):96-8 14. Orme-Johnson DW: Medical care utilization and the transcendental meditation program. Psychosom Med 49:493-507, 1987

2. Passages for Mediation

Passages for one month of meditation

Phil. 4.8  Finally, brethren, whatsoever things are true, whatsoever things are honest, whatsoever things are just, whatsoever things are pure, whatsoever things are lovely, whatsoever things are of good report; if there be any virtue, and if there be any praise, think on these things.

Psalms 46:10 Be still and know that I (Yahweh) am God.

Isaiah 26:3 Thou wilt keep him in perfect peace, whose mind is stayed on thee.

Philippians 4:7 the peace of Yahweh which passeth understanding.

Matthew 6:9 Our Father which art in heaven, hallowed be thy Name...

Acts11:5 I fell into a trance as I was praying and had a vision of something like a big sheet being let down from heaven by its four corners.

Isaiah 12:4 Praise Yahweh, invoke his Name.  Proclaim his deeds to the people, declare his Name sublime.

Psalms 104:34 My meditation of him shall be sweet: I will be glad in Yahweh.

Psalm 104:34 May my meditation be pleasing to him, as I rejoice in the Lord .

Psalm 63:6 When I remember Thee on my bed, I meditate on Thee in the night watches,

Psalm 77:11 I shall remember the deeds of the LORD; Surely I will remember Thy wonders of old.

Psalm 143:5 I remember the days of old; I meditate on all Thy doings; I muse on the work of Thy hands.

Genesis 24:63 He went out to the field one evening to meditate, and as he looked up, he saw camels approaching.

Joshua 1:8 Do not let this Book of the Law depart from your mouth; meditate on it day and night, so that you may be careful to do everything written in it. Then you will be prosperous and successful.

Psalm 1:2 But his delight is in the law of the Lord, and on his law he meditates day and night.

Psalm 39:3 My heart grew hot within me, and as I meditated, the fire burned; then I spoke with my tongue:

Psalm 48:9 Within your temple, O God, we meditate on your unfailing love.

Psalm 77:12 I will meditate on all your works and consider all your mighty deeds.

Psalm 119:15 I meditate on your precepts and consider your ways.

Psalm 119:23 Though rulers sit together and slander me, your servant will meditate on your decrees.

Psalm 119:27 Let me understand the teaching of your precepts; then I will meditate on your wonders.

Psalm 119:48 I lift up my hands to your commands, which I love, and I meditate on your decrees.

Psalm 119:78 May the arrogant be put to shame for wronging me without cause; but I will meditate on your precepts.

Psalm 119:97 Oh, how I love your law! I meditate on it all day long.

Psalm 119:99 I have more insight than all my teachers, for I meditate on your statutes.

Psalm 119:148 My eyes stay open through the watches of the night, that I may meditate on your promises.

Psalm 143:5 I remember the days of long ago; I meditate on all your works and consider what your hands have done.

Psalm 145:5 They will speak of the glorious splendor of your majesty, and I will meditate on your wonderful works.

Psalm 19:14 May the words of my mouth and the meditation of my heart be pleasing in your sight, O Lord , my Rock and my Redeemer.

Psalm 5:1 Give ear to my words, O LORD, consider my meditation.

Psalm 49:3 My mouth shall speak of wisdom; and the meditation of my heart shall be of understanding.

Matthew 6 But when ye pray, use not vain repetitions, as the heathen do: for they think that they shall be heard for their much speaking.
 

Passages for two more months of meditation:

Chapters for Mediation, one group for a month:

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