Meditation

Concentration and Mindfulness

Concentration is a way of focusing on one thing, and one thing alone. The person is focused and centered (concentrated) on a word or phrase such as peace or calm, or on a short prayer, or anything that has meaning for the person. The word or phrase may be referred to as a mantra (from the ancient Sanskrit, meaning “instrument of thought”). Some [Page 379]meditators focus on a particular sound or the counting of their breaths. As the person concentrates, the unwanted thoughts and ideas pass by, go away, but the person keeps the focus in the here and now.

Mindfulness is a technique often taught to patients by nurses in settings such as pain and palliative care programs and in pediatric oncology. Mary Jane Ott, in her study of the alleviation of pain and suffering, discussed the holistic approach of healing the whole person within the context of his or her environment and culture by educating the patient in mindfulness techniques.

The Practice of Meditation

Meditation can be practiced in many different settings and contexts by anyone of any age. Jon Kabat-Zinn described “walking meditation” as a simple way to reduce stress. Walking is a healthy form of exercise, as well as a simple way of bringing awareness into a person's life. Kabat-Zinn and colleagues, in their study of the effects of stress reduction on psoriasis, suggest people should focus on the actual experience of walking by doing it without looking at their feet. To deepen the concentration, persons should not explore the surroundings, but should keep their eyes focused in front of them. If the mind wanders, the authors suggest to simply bring it back and feel the sensations of walking.

The Respiratory One Method (ROM), a stress-reducing breathing technique, includes the use of the phrase “let go.” Stress can be reduced by inhaling and exhaling, slowly and completely, while telling oneself “let go” of whatever thought comes to mind. It is important not to concentrate on thoughts, but on the phrase “let go.” This meditation practice is best done sitting in a chair with the person's back straight and erect. Practicing this method one time per week for 15 to 20 minutes on a regular basis has been found highly effective for reducing stress.

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