meditasi

Prof Dr Soetanto Hartono

“To study the Way is to study the self. To study the self is to forget the self.

To forget the self is to be enlightened by all things.

To be enlightened by all things is to removethe barriers between one's self and others.”

(Dogen, 2002)

Tujuan meditasi adalah untuk mengembangkan Self-awareness, self-regulation, and self-transcendence (S-ART).

• Self awareness: kesadaran mengenai keberadaan dirinya sendiri• Self regulation : kemampuan untuk memodulasi perilakunya secara efektif• Self-transcendence: membuat hubungan yang positif antara dirinya dengan orang lain dengan tidak mementingkan dirinya sendiri melainkan mendahulukan kepentingan orang lain (pro-sosial)

Meditasi adalah merupakan pengembangan mental, dimana

praktisi membangun rasa sejahtera dengan cara mengenal

dan mengembangkan dirinya sendiri, pola perilakunya sendiri

maupun rasa sosial yang tinggi.

Meditasi berdasarkan atas loving-kindness-compassion akan menciptakan rasa sejahtera dan membantu mencegah perasaan marah atau teriritasi

pengulangan kalimat atau “mantra”secara batin merupakan

kunci untuk mencapai keadaan meditatif. Praktek lain yang

dikerjakan adalah dengan memusatkan perhatian pada

pernafasan, saat menarik dan membuang nafas.

Meditasi difokuskan pada:• pengembangan kesadaran batin, dan• membebaskan diri dari keinginan dan perasaan tidak puas , suatu bentuk equanimity atau diterjemahkan sebagai “melihat sesuatu kejadian dengan gugahan (arousal) yang seimbang tanpa hyperexcitability .

Wawasan yang tidak terdistorsi ini disebut juga persepsi tanpa interpretasi.

Self transendence adalah kesadaran akan dirinya dan orang-orang di

sekitarnya, mengarah pada perilaku etis.

Perilaku etis didasarkan pada konsep cinta dan kasih sayang yang universal

pada semua mahluk hidup

Kesadaran adalah integrasi dari otak dan interpretasi dari semua

informasi yang ada pada suatu waktu tertentu. Saat tidak tidur,

informasi sensoris menerima rangsang dari lingkungan .

Pengaruh meditasi pada otak

sustained meditation leads to something called neuroplasticity, which is defined as the brain's ability to change, structurally and functionally, on the basis of environmental input.

It Increases Gray MatterA 2005 study on American men and women who meditated a mere 40 minutes a day showed that they had thicker cortical walls than non-meditators. What this meant is that their brains were aging at a slower rate. Cortical thickness is also associated with decision making, attention and memory.

Lobus frontalis

frontal lobes at the front of the brain modulate voluntary movement; speech; working memory;planning of complex, sequential actions; emotions; and self-reflection and personality traits.

lobus temporalisThe temporal lobes, along with the limbic system (hypothalamus, amygdala, hippocampus, cingulate gyrus, orbito-frontal cortex) are involved iemotion, motivation, and memory processing.

lobus parietalisspace perception

Hippocampus:

• Stores and processes memories• Helps find memories• Affects emotions

It Can Be Better Than SleepingIn a 2006 study, college students were asked to either sleep, meditate or watch TV. They were then tested on their alertness by being asked to hit a button every time a light flashed on a screen. The meditators

Gelombang otak saat tahap2 tidur

Awake: beta waves Drowsy: Alpha waves Stage 1 SleepTheta waves

• Stage 2 SleepSleep spindles and mixed EEG activity Slow wave sleep (stage 3 and stage 4 sleep) delta waves REM sleepLow-voltage, high-frequency waves

After meditating regularly for three months, 40 of the 60 patients showed significant drops in blood pressure levels and were able to reduce some of

Telomeres -- the protective caps at the end of our chromosomes -- are the new frontier of anti-aging science. Longer telomeres mean that you're also likely to live longer.

Research done by the University of California, Davis' Shamatha Project has shown that meditators have significantly higher telomerase activity that non-meditators. Telomerase is the enzyme that helps build telomeres, and greater

t Can Slow The Progression Of HIVA 2008 study on HIV positive patients found that, after an eight-week meditation course, patients who'd meditated showed no decline in lymphocyte content compared with non-meditators who showed significant reduction in lymphocytes.

Lymphocytes or white blood cells are the "brain" of the body's immune system, and are particularly important for HIV positive people.

Meditation works by reducing activity in the somatosensory cortex and increasing activity in other areas of the brain.

David R. Vago* and David A. Silbersweig. 2012. Self-awareness, self-regulation, and self-transcendence (S-ART): a framework for understanding the neurobiological mechanisms of mindfulness. Front Hum Neurosci, 6: 296.