MeditationMeditationTransforming yourself Transforming yourself inwardly trough training your inwardly trough training your mind.mind.

By Simone Becker 2013

Matthieu RicardMatthieu Ricard

• Ph.D. in molecular genetics in Pasteur Institute. After Ph.D. in molecular genetics in Pasteur Institute. After finishing his sua doctorate. Ricard decided to abandon his finishing his sua doctorate. Ricard decided to abandon his scientific career and concentrated himself on practicing scientific career and concentrated himself on practicing Tibetan Budism.Tibetan Budism.

• In 2012, Wisconsin University researchers, in U.S. A., declared In 2012, Wisconsin University researchers, in U.S. A., declared he was the happiest man in the world. The cientists found out he was the happiest man in the world. The cientists found out that his brain produces a level of gama waves never reported that his brain produces a level of gama waves never reported before in the neuroscience field. before in the neuroscience field. The study revealed that, The study revealed that, through meditation, he has a capacity to feel incredibly through meditation, he has a capacity to feel incredibly abnormal happiness and a reduced propensity for negativity.abnormal happiness and a reduced propensity for negativity.

A Arte de MeditarA Arte de Meditar

• The mind is the object of meditation.The mind is the object of meditation.

• ““Our mind is often disturbed. Our mind is often disturbed. We are We are affected by painful thoughts, we are affected by painful thoughts, we are dominated by anger, and hurted by harsh dominated by anger, and hurted by harsh words of other people. In these times, who words of other people. In these times, who would not control his emotions to be free would not control his emotions to be free and a master of himself?” 2009, and a master of himself?” 2009, p.12p.12

• ““If we change our way of perceiving If we change our way of perceiving things, we will transform the quality of things, we will transform the quality of our life. And this change is the result of a our life. And this change is the result of a mind training called "meditation”.” 2009,mind training called "meditation”.” 2009, p.16p.16

• ““This is primarily to familiarize yourself This is primarily to familiarize yourself with a clear and fair vision of things and with a clear and fair vision of things and cultivate qualities that we all possess but cultivate qualities that we all possess but which remain dormant until we strive to which remain dormant until we strive to develop them.” 2009, develop them.” 2009, p.17p.17

• Meditation does not aim to numb the mind, Meditation does not aim to numb the mind, but aims to make it free, clear and balanced.but aims to make it free, clear and balanced.

• ““We begin by observing and understanding We begin by observing and understanding how thoughts are linked and cause a whole how thoughts are linked and cause a whole world of emotions, joys and sufferings. We world of emotions, joys and sufferings. We Penetrate, then behind the screen of the Penetrate, then behind the screen of the mind to learn the fundamental component of mind to learn the fundamental component of consciousness, first cognitive faculty, within consciousness, first cognitive faculty, within all thoughts and all other mental phenomena all thoughts and all other mental phenomena arise.” 2009, arise.” 2009, p. 29p. 29

BenefíciosBenefícios

• Pratcticing meditation for 20 daily minutes Pratcticing meditation for 20 daily minutes during six or 8 weeks: during six or 8 weeks: decreased anxiety, decreased anxiety, decreased vulnerability to pain, decreased decreased vulnerability to pain, decreased vulnerability to depression tendency and vulnerability to depression tendency and anger, improved attention, immune system anger, improved attention, immune system and general well-beingand general well-being

• The scientific researches in theThe scientific researches in the “neuroplasticity” field “neuroplasticity” field show that all forms of show that all forms of training induce major reorganizations in brain training induce major reorganizations in brain at both the functional and the structural plan.at both the functional and the structural plan.

• Ten years ago, major universities like Madison, Ten years ago, major universities like Madison, Wisconsin, Princeton, Harvard and Berkeley as well Wisconsin, Princeton, Harvard and Berkeley as well as centers in Zurich and Maastricht have been doing as centers in Zurich and Maastricht have been doing researches about meditation and its effects on the researches about meditation and its effects on the brain. Experienced meditators showed they have brain. Experienced meditators showed they have acquired a capability in pure attention not found acquired a capability in pure attention not found beginners. They are able to create precise , focused, beginners. They are able to create precise , focused, powerful and durable mental states in an activity of powerful and durable mental states in an activity of 45 minutes, while ordinary people do not exceed five 45 minutes, while ordinary people do not exceed five or ten minutes.or ten minutes.

• The practice of meditation significantly reduced The practice of meditation significantly reduced stress, anxiety, tendency to anger and depression in stress, anxiety, tendency to anger and depression in short term. Eight weeks of meditation thirty minutes short term. Eight weeks of meditation thirty minutes a day, boost the immune system, positive emotions a day, boost the immune system, positive emotions and the attention faculty, there is a decrease in and the attention faculty, there is a decrease in hypertensive individuals blood pressure and an hypertensive individuals blood pressure and an acceleration in the healing of psoriasis.acceleration in the healing of psoriasis.

• "There is, certainly, an "There is, certainly, an element of relaxation in element of relaxation in meditation, but it is more a meditation, but it is more a relief that accompanies the" relief that accompanies the" being free “of hopes and being free “of hopes and fears, addictions and whims of fears, addictions and whims of the ego that keep feeding our the ego that keep feeding our inner conflicts.” 2009, P.27inner conflicts.” 2009, P.27

• "To be free is to be master of "To be free is to be master of himself. It is not doing himself. It is not doing everything that comes to your everything that comes to your head, but freedom from head, but freedom from subjection to afflictions that subjection to afflictions that dominate the mind and dominate the mind and obscure it.” 2009, P.28obscure it.” 2009, P.28

ReferencesReferences• MATTHIEU, Ricard. A Arte de Meditar - Um Guia Prático para os

Primeiros Passos na Meditação, Globo Editora, 2009.

• http://pt.wikipedia.org/wiki/Matthieu_Ricardhttp://pt.wikipedia.org/wiki/Matthieu_Ricard