Meditazione
Il re, prima di costruire il suo castello, si siede e pensa…
Cari lettori, prima di introdurre l’argomento meditazione, è forse opportuno definirlo: meditazione (dal latino meditatio, riflessione) indica in generale la pratica di concentrazione su uno o più oggetti, immagini, pensieri (o talvolta su nessun oggetto) a scopo religioso, spirituale, filosofico o semplicemente di miglioramento delle condizioni psicofisiche.
Se rappresentassimo la nostra vita come un tempio a quattro colonne sarebbero così distribuite
LAVORO- BISOGNI PRIMARI (fisiologici)- AMORE- IO.
L’ordine non è casuale,dato che viviamo i nostri giorni in una società che fagocita la nostra “qualità”. I maggiori esperti inter-disciplinari insegnano l’importanza del dedicarsi del tempo, imparare a leggere i propri segnali, e cercare un contatto, un’armonia con la nostra la via interna, che si tramuta in un sano volersi bene e soddisfazione. Ma spesso siamo costretti, addirittura, a pianificare il nostro tempo. Prima di tutto è importante distinguere quando siamo assorti in pensieri che come chimere svaniscono nel tentativo di fermarli, sarà capitato di guidare ed andare dalla parte opposta per poi ridestarsi come da un sonno e chiedersi:- dove sto andando- Ma la domanda forse è:- dove sono!- dai pensieri concreti e costruttivi e di conseguenza usare le nostre energie quando necessità. Ricordarsi che la colonna fondamentale del tempio è l’IO, quindi di cercare di dare importanza all’area che in teoria dovrebbe essere quella principe! Fermarsi e respirare! Fermare il tempo.
Alla sera Respirate lentamente: inspirate completamente con il naso e spingete il respiro nel basso ventre cercando di trattenerlo per 5 secondi, poi espirate dalla bocca svuotando completamente il respiro rimanete con il diaframma vuoto per 5 secondi, ripetere per 5 volte! bastano 10 minuti, e ricordate mai forzatamente,non contraete i muscoli durante la respirazione, non fate subito movimenti esagerati o forzati, non rialzatevi bruscamente; Se possibile, riposate 3-5 minuti prima di riprendere le attività consuete. ( approfondimenti vedi metodo Zilgrai). Uno strumento che vi posso raccomandare è la meditazione, o il training autogeno, TA, infatti, in ambito clinico, accanto alle terapie convenzionali, oggi più che mai si stanno affiancando le terapie complementari; quei sistemi e quelle modalità che non fanno parte della medicina tradizionale o allopatica. Si tratta di pratiche finalizzate alla prevenzione, al trattamento delle malattie o alla promozione della salute sia fisica che psichica. Le tecniche meditative tra cui lo yoga, la meditazione, il TA, contribuiscono ad indurre una distensione muscolare ed emotiva, di influenzare attività neurovegetative e di restringere il campo della coscienza su un punto particolare. Una caratteristica principale e fondamentale è che il fattore Allenamento è di fondamentale importanza, cioè ripetere gli esercizi con costanza. Esistono vari tipi di tecniche di meditazione, ognuna con caratteristiche specifiche, che agiscono prevalentemente su modi di azione ed attivazione a livello fisico, psichico e psicologico differenti e a seconda della tecnica. ricerche comparative dimostrarono che le diverse tecniche meditative davano risultati diversi (Journal of Clinical Psychology n,45, 1989; Journal of Social Behavior and Personality, n.6, 1991). Fin dagli studi del Kabat-Zinn uno tra i primi ricercatori a introdurre la meditazione in ambito clinico si sono ottenuti risultati apprezzabili nelle varie patologie fisiche e psichiche compreso le varie disfunzioni mente-corpo; Il dott. Herbert Benson e Robert Wallace, medici dell’università di Harvard, rivelarono vari effetti fisiologici prodotti da una tecnica di meditazione, i risultati includevano un aumento della resistenza elettrica cutanea, una diminuzione della concentrazione del lattato ematico ed un maggior ordine delle onde cerebrali, con un evidente aumento dell’intensità delle onde alfa (indice di maggior chiarezza mentale).
Essi furono pubblicati su importanti riviste scientifiche:
– Science n.167, 1970;
– American Journal of Physiology n.221, 1971;
– Scientific American n.226, 1972, la cui traduzione in italiano fu pubblicata su Le Scienze n.45, Maggio 1972. (vedi figura)
In seguito furono pubblicati numerosi altri articoli su varie riviste specialistiche. Il dott. Herbert Benson scrisse nel 1975: The relaxation response (HarperCollins, New York, 1975, 2000).
Sembra che la pratica costante della meditazione e’ in grado di indurre vere e proprie modifiche a livello neurocerebrale. L’esecuzione costante di almeno 35’ minuti di attivita’ sembrerebbe ‘ in grado di rendere piu’ spessa la corteccia cerebrale, la regione cerebrale che svolge un ruolo cruciale nel processo decisionale, nella memoria di lavoro, nelle interazioni mente-corpo.
I meccanismi che rispondono alla risposta allo stress sono numerosi ed intricati, interagendo e modificando il tono nerovegetativo, ormonale e muscolare, in sintesi la funzionalità organica; inoltre agisce sull’elaborazione degli stati emotivi; queste emozioni e questi disturbi funzionali, avvertiti come tali dal soggetto, determinano altre rissonanze emotive tra cui, preoccupazioni, ansie e cosi vengano a chiudere il soggetto in un circolo vizioso; le tecniche meditative diminuiscono gli impulsi afferenti e di conseguenza si determinano delle diminuizioni nell’attività tericolo-corticale, reticolo che da prima viene influenzato dallo stress. Inoltre intervengono sul soggetto donando, a seconda, un aumento di
chiarezza mentale, calma e sicurezza, tono dell’umore, intuizione, memoria
autostima, fiducia in s,é socialità salute genera,,e benessere,e felicità; e una riduzione di stress
nervosismo ansia mal di testa difficoltà di concentrazione angoscia
paure, fisime e fobie insicurezza ipertensione depressione attacchi di panico insonnia
tic nervosi abuso di tabacco e medicine invecchiamento.
Anche se gli approcci mente-corpo sono stati studiati prevalentemente sugli adulti, si e’ visto che tali pratiche possono arrecare dei benefici anche in ambito pediatrico e geriatrico. Le tecniche meditative non nascono, nonostante la ricerca, con specifici fini terapeutici, ma presentano legami con dottrine filosofiche- religiose anche molto lontano dalla nostra cultura. Per quanto le ricerche scientifiche abbiano migliorato la nostra conoscenza su molti aspetti della natura delle tecniche meditative resta ancora il fatto che i meccanismi neurofisiologici responsabili dei mutamenti organici ed emotivi non sono ancora ben chiari e definiti Ma attenzione La medicina cura i sintomi, la meditazione rende sana la mente, quindi il mio consiglio è di iniziare questi percorsi sempre seguiti da un professionista. La meditazione o il T.A , rimane oggi un rimedio efficace ed efficiente con un impatto beneficio-costo tra i più vantaggiosi.
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