Meditation and Meditative Visualization
(This is an excerpt from a University Of Metaphysical Sciences course at www.umsonline.org,
please feel free to visit the school website)
As mentioned before, the concept of meditation historically has religious connotations. The Encyclopedia Brittanica states that meditation is, “private devotion or mental exercise consisting in any of innumerable techniques of concentration, contemplation, and abstraction, regarded as conducive to heightened spiritual awareness or somatic calm.” Webster says that to meditate is, “1) to focus one’s thoughts on; reflect or ponder over, 2) to plan or project in the mind.” Specifically Buddhist meditation is, “…the practice of mental concentration leading ultimately through a succession of stages to the final goal of spiritual freedom, nirvana.”
If we look at all these definitions it becomes obvious that meditation can be an invaluable tool in anger management. The practice of focused contemplation and concentration develops discipline of thought, an invaluable and necessary exercise in overcoming the primitive emotional chaos associated with fear, anger and rage. Though meditation itself does not provide the “replacement thoughts” or new beliefs that need to be adopted in order to override the anger reflex, its practice is an exercise that can help prepare the way for an easier acceptance of those new thoughts and beliefs.
As a point of elucidation, the brain emits two distinct sets of “waves” in the waking state depending on the type of mental activity. Beta waves are typical of daily waking hours when sense input and reactive stimulations are present. Alpha waves can be measured when the mind is in a calm, peaceful state. All people manifest alpha wave activity while watching T.V. or in periods of great calm or peace, though the average person experiences this only just before natural sleep. In fact, many who begin the practice of meditation find themselves drifting into sleep automatically as the body literally has a “memory” or has become “programmed” to sleep when that state of mental relaxation exists. For these people, that period is the only time when the beta waves subside. However, meditation teaches the brain to function at “alpha” levels even during times of activity. The function of meditation, then, is to exert a conscious influence to disregard emotional and sensory stimuli and allow the brain to function in its most efficient alpha state.
Meditation may begin only to serve purely quietistic aims, calming the thought and elevating the sense of peace and safety. Later, it may serve as the basis from which to engage the rational mind, detached from emotional influences, and allow for a conscious “reprogramming” of the belief system. At its very least, a calm sense of peace and safety is beneficial. With practice, one can return to this state more quickly and easily. The combination of alpha waves and chemical changes in the body can produce, in effect, a certain state of bliss that is its own reward. In Buddhism, meditation occupies a central place in its practice, and at its highest stages becomes, “…the discipline of progressively increased introversion with the insight brought about by wisdom.” (Encyclopedia Britannica). The connection between insight and wisdom is the goal of meditation. To look at events and oneself objectively, or at least detached from negatively charged emotion is also the goal of successful anger management. In a religious context, as with prayer, meditation is said to reduce that sense of insularity, the “I” that manifests and is apparent in the beta wave patterns. Once we have quieted the clamoring of our own inner dialog we can then begin to see and hear clearly as a part of the infinite oneness of the universe.
Meditation is specifically encouraged by many writers, (DeFoore 1991, Lee 1993, Ellis 1995, Cox, Brutner & Stabb 2003) though some mention meditation in the same sense as visualization. Though actually two distinct processes, the goal of this “meditative visualization” is the same. Visual meditation/visualization begins with deep breathing and eyes closed. The subject is then asked to construct or recall a place, either imaginary or real, where the subject feels totally safe and at peace. The goal here is to produce that place and association in thought so that it can be recalled easily. Anyone who has actually practiced meditation will understand creating and establishing a memory in thought that becomes comfortable and habitual in the body. The more this is practiced, the stronger the link and association become. The use of an “imaginary” place is not discussed specifically or in detail; however, by extrapolation one can determine several possibilities.
Many anger management patients have such an emotionally charged view of childhood or home settings that the memory or scene is distorted and disturbing. Though this may be the case, be assured that there does exist for such parties a very real picture of an “ideal.” It may not be perfectly formed, or the client may not be adept at visualization, but this place exists for them in some form. Perhaps a real, but disturbed memory can be “cleansed” mentally, and used for the visualization purpose. Third, everyone has a sense of things that do bring peace, like cornfields, beaches, and clouds. By beginning with singular elements, the subject can build a more detailed and complete visualization for themselves. In any case, the more specific and personal the nature of the visualization, the greater the benefit.
Any of a number of devices can be used to invoke meditation. Monotonic chant, a sustained “om,” the resonance of a brass bell… all or any can be used in accord with personal preference and discipline. Even when not attempting meditation, such exercises, along with deep breathing, help to produce a quieted emotional state. No attempt will be made to specifically present a “formula” for meditation, for it is varied and individual. Numerous books or practitioners can be found for further explanation of the process. Our goal is merely to summarize the potential benefits and why those benefits exist. As a general rule, though, meditations will include the following, especially at the beginning level: 1) eyes closed, 2) deep, even breaths, 3) a device to center and focus awareness (usually a sound), 4) a guide, in the form of a coach, prearranged thought process or internal chant designed to direct thinking to a point of reflection, change and higher awareness.
The following is a specific “guided imagery” meditation (Nay, 1993).
Set a goal for the emotional experience. Be specific. Peace, calm, relaxation, safety, security, serenity—all have different meanings to different people. Choose your goal with a word or word combination, and stay focused on it.
Close your eyes remaining focused on your word or word combination and drift until a well-formed scene comes to mind. It may be a real scene from past experience or a creative impulse that you will adjust and create. Work with it to establish it firmly as a relaxing image.
Establish the scene as vividly as possible, looking to establish its presence in all five senses; taste, feel, smell, hearing and seeing. You may “float” or fall asleep if you are not used to the alpha experience. Be aware. Grow, practice, continue to enhance the scene, and notice new specifics.
The practice of meditation has occurred worldwide since ancient times in a variety of contexts. The spiritualization of religious experience in forms of meditation and mysticism assimilate and rework the existing symbols and pictures of our own personal history. By entering a meditative state, we can deny or grant some symbols a higher value or change their value and context altogether. By finding that place of emotional and mental calm and learning to maintain it, we can place the objects or symbols of behaviors or emotions in the center of focus to, ”reflect or ponder over.” (Webster) This will allow us to move on to Webster’s second meaning of meditate, which is “to plan or project in the mind,” that is, to reorganize and reform our patterns of unconscious reaction into a plan of conscious action.