Acem Meditation
Encyclopedia
Acem Meditation is a meditation
technique developed in Norway
since 1966 by Acem School of Meditation and now taught in many countries. It is non-religious, and its effects are attributed to psychological and physiological mechanisms. It is process-oriented, correct meditation being defined in terms of practice rather than experiences or states of mind. And in contrast to many other forms of meditation, it makes no use of concentration
, but instead allows spontaneous thoughts to come and go during the practice. According to Acem, this increases relaxation effects and stimulates long-term processes of personal growth.
material closer to consciousness.
The way the meditator repeats the meditation sound is thought to be of paramount importance. The sound should be repeated with a so-called free mental attitude, i.e., in an effortless manner which does not require concentration and which allows thoughts, feelings and other impulses to come and go freely. At times forgetting the sound because one is absorbed by spontaneous thoughts is considered a central part of the technique.
In line with this emphasis on a free mental attitude, Acem does not recommend any position that strains the body
. The meditator should sit comfortably with good support in the lower back. Meditation
habits vary, but for long-term results, 30 minutes twice a day or 45 minutes once a day is recommended.
Courses in Acem Meditation include beginner's courses, courses for established meditators, and retreats with long meditations. These courses emphasise group dynamics
and encourage discussion of one's practice. Individual or group guidance is seen as a help to increase the effect of meditation, and sometimes provides opportunities for discussion of central life issues, which are believed to be reflected in one's meditative practice.
Long meditations (i.e. meditations of more than an hour) followed by guidance are believed to provide deeper relaxation and increase the potential for personal growth. Most Acem centres arrange meetings with meditations of 1½ to 2 hours. At retreats, the length of time is increased beyond the 3-hour level, and at so-called deepening retreats beyond the 6-hour level.
techniques in general and of Acem Meditation in particular.
In his 2004 doctoral thesis from the Faculty of Medicine, University of Oslo
, Norway, Dr. Erik Ekker Solberg explores the psychobiological effects of Acem Meditation.
One of his studies shows that Acem Meditation reduces heart rate, blood pressure
, and muscular tension. The heart rate reduction is stronger and stabler than at ordinary rest. A slow heart rate is usually considered to indicate relaxation
.
Dr. Solberg's research also suggests that advanced meditators have higher melatonin
levels than non-meditators (though melatonin decreases during long meditation), possibly an effect of long-term relaxation.
In a study of performance under stress, marksmen who had learned Acem Meditation improved their results in competition marksmanship, compared to a control group that did not learn meditation, indicating that Acem Meditation reduces the level of stress in tense and demanding situations.
Another study showed that the meditators had significantly lower blood lactate concentration after physical exercise than the control group, indicating faster recovery.
In a study on the effect of meditation on immune cells, Erik Solberg found that long term practice of meditation may influence absolute lymphocyte counts at rest. Runners practising meditation had lower lymphocyte counts at rest before the race.
For regular practitioners, however, Acem Meditation is typically seen as a method for long-term personal growth rather than just a relaxation technique
. According to Acem's psychology of meditation, meditation may help the individual to overcome some of the limitations set by his or her personality, leading to a freer frame of mind and a higher degree of receptivity and sensitivity. The same limitations that create problems for the person in his everyday life will also at times influence his meditation practice. For instance, a tense person may repeat the meditation sound too forcefully, while an evasive person may tend to be more passive in his meditation. Adjusting one's meditative practice is seen as a means to overcome such limitations, not only in meditation, but also in everyday life. The most important elements in Acem's psychological understanding of the technique are explained in the book "Inner Strength - the free mental attitude in Acem Meditation".
learned deep meditation from Mahesh Yogi in 1962 and in January
1966 founded the Academic Meditation Society, precursor to the Acem School of Meditation, at the University of Oslo
. At first, he represented Mahesh Yogi in Norway, but Acem soon distanced itself from the transcendental meditation
movement due to disagreements about methods and ideology.
Inner Strength - the free mental attitude of Acem Meditation, Acem Publishing, ISBN 82-91405-09-3
Acem Meditation - an introductory companion, Acem Publishing, ISBN 82-91405-13-1
Fighting Stress - Reviews of meditation research, Edited by Svend Davanger, Halvor Eifring and Anne Grete Hersoug, ISBN 978-82-91405-16-2
Meditation
Meditation is any form of a family of practices in which practitioners train their minds or self-induce a mode of consciousness to realize some benefit....
technique developed in Norway
Norway
Norway , officially the Kingdom of Norway, is a Nordic unitary constitutional monarchy whose territory comprises the western portion of the Scandinavian Peninsula, Jan Mayen, and the Arctic archipelago of Svalbard and Bouvet Island. Norway has a total area of and a population of about 4.9 million...
since 1966 by Acem School of Meditation and now taught in many countries. It is non-religious, and its effects are attributed to psychological and physiological mechanisms. It is process-oriented, correct meditation being defined in terms of practice rather than experiences or states of mind. And in contrast to many other forms of meditation, it makes no use of concentration
Concentration
In chemistry, concentration is defined as the abundance of a constituent divided by the total volume of a mixture. Four types can be distinguished: mass concentration, molar concentration, number concentration, and volume concentration...
, but instead allows spontaneous thoughts to come and go during the practice. According to Acem, this increases relaxation effects and stimulates long-term processes of personal growth.
Technique
Acem Meditation involves the mental repetition of a simple sound, called a meditation sound, a meaningless combination of vowels and consonants which is believed to help mind and body relax and to bring unconsciousUnconscious mind
The unconscious mind is a term coined by the 18th century German romantic philosopher Friedrich Schelling and later introduced into English by the poet and essayist Samuel Taylor Coleridge...
material closer to consciousness.
The way the meditator repeats the meditation sound is thought to be of paramount importance. The sound should be repeated with a so-called free mental attitude, i.e., in an effortless manner which does not require concentration and which allows thoughts, feelings and other impulses to come and go freely. At times forgetting the sound because one is absorbed by spontaneous thoughts is considered a central part of the technique.
In line with this emphasis on a free mental attitude, Acem does not recommend any position that strains the body
Body
With regard to living things, a body is the physical body of an individual. "Body" often is used in connection with appearance, health issues and death...
. The meditator should sit comfortably with good support in the lower back. Meditation
Meditation
Meditation is any form of a family of practices in which practitioners train their minds or self-induce a mode of consciousness to realize some benefit....
habits vary, but for long-term results, 30 minutes twice a day or 45 minutes once a day is recommended.
Courses in Acem Meditation include beginner's courses, courses for established meditators, and retreats with long meditations. These courses emphasise group dynamics
Group dynamics
Group dynamics refers to a system of behaviors and psychological processes that occur within a social group , or between social groups...
and encourage discussion of one's practice. Individual or group guidance is seen as a help to increase the effect of meditation, and sometimes provides opportunities for discussion of central life issues, which are believed to be reflected in one's meditative practice.
Long meditations (i.e. meditations of more than an hour) followed by guidance are believed to provide deeper relaxation and increase the potential for personal growth. Most Acem centres arrange meetings with meditations of 1½ to 2 hours. At retreats, the length of time is increased beyond the 3-hour level, and at so-called deepening retreats beyond the 6-hour level.
Research
In recent years, an increasing amount of research has been carried out on the psychological and physiological effects of meditationMeditation
Meditation is any form of a family of practices in which practitioners train their minds or self-induce a mode of consciousness to realize some benefit....
techniques in general and of Acem Meditation in particular.
In his 2004 doctoral thesis from the Faculty of Medicine, University of Oslo
University of Oslo
The University of Oslo , formerly The Royal Frederick University , is the oldest and largest university in Norway, situated in the Norwegian capital of Oslo. The university was founded in 1811 and was modelled after the recently established University of Berlin...
, Norway, Dr. Erik Ekker Solberg explores the psychobiological effects of Acem Meditation.
One of his studies shows that Acem Meditation reduces heart rate, blood pressure
Blood pressure
Blood pressure is the pressure exerted by circulating blood upon the walls of blood vessels, and is one of the principal vital signs. When used without further specification, "blood pressure" usually refers to the arterial pressure of the systemic circulation. During each heartbeat, BP varies...
, and muscular tension. The heart rate reduction is stronger and stabler than at ordinary rest. A slow heart rate is usually considered to indicate relaxation
Relaxation (psychology)
In psychology, relaxation is the emotional state of low tension, in which there is an absence of arousal that could come from sources such as anger, anxiety, or fear. Relaxation is a form of mild ecstasy coming from the frontal lobe of the brain in which the backward cortex sends signals, or...
.
Dr. Solberg's research also suggests that advanced meditators have higher melatonin
Melatonin
Melatonin , also known chemically as N-acetyl-5-methoxytryptamine, is a naturally occurring compound found in animals, plants, and microbes...
levels than non-meditators (though melatonin decreases during long meditation), possibly an effect of long-term relaxation.
In a study of performance under stress, marksmen who had learned Acem Meditation improved their results in competition marksmanship, compared to a control group that did not learn meditation, indicating that Acem Meditation reduces the level of stress in tense and demanding situations.
Another study showed that the meditators had significantly lower blood lactate concentration after physical exercise than the control group, indicating faster recovery.
In a study on the effect of meditation on immune cells, Erik Solberg found that long term practice of meditation may influence absolute lymphocyte counts at rest. Runners practising meditation had lower lymphocyte counts at rest before the race.
Effects
Relaxation is presented as a basic effect of Acem Meditation. The beneficial effects of the technique on insomnia, concentration problems, headaches and other bodily symptoms, social relations etc. are seen as extensions of the relaxation response elicited by the practice. Acem Meditation is often used as a tool in stress management, and Acem also arranges courses specifically designed to deal with stress.For regular practitioners, however, Acem Meditation is typically seen as a method for long-term personal growth rather than just a relaxation technique
Relaxation technique
A relaxation technique is any method, process, procedure, or activity that helps a person to relax; to attain a state of increased calmness; or otherwise reduce levels of anxiety, stress or anger...
. According to Acem's psychology of meditation, meditation may help the individual to overcome some of the limitations set by his or her personality, leading to a freer frame of mind and a higher degree of receptivity and sensitivity. The same limitations that create problems for the person in his everyday life will also at times influence his meditation practice. For instance, a tense person may repeat the meditation sound too forcefully, while an evasive person may tend to be more passive in his meditation. Adjusting one's meditative practice is seen as a means to overcome such limitations, not only in meditation, but also in everyday life. The most important elements in Acem's psychological understanding of the technique are explained in the book "Inner Strength - the free mental attitude in Acem Meditation".
History
Are HolenAre Holen
Are Holen is a M.D. and Ph.D. and is currently professor at the Faculty of Medicine at the Norwegian University of Science and Technology...
learned deep meditation from Mahesh Yogi in 1962 and in January
January
January is the first month of the year in the Julian and Gregorian calendars and one of seven months with the length of 31 days. The first day of the month is known as New Year's Day...
1966 founded the Academic Meditation Society, precursor to the Acem School of Meditation, at the University of Oslo
University of Oslo
The University of Oslo , formerly The Royal Frederick University , is the oldest and largest university in Norway, situated in the Norwegian capital of Oslo. The university was founded in 1811 and was modelled after the recently established University of Berlin...
. At first, he represented Mahesh Yogi in Norway, but Acem soon distanced itself from the transcendental meditation
Transcendental Meditation
Transcendental Meditation refers to the Transcendental Meditation technique, a specific form of mantra meditation, and to the Transcendental Meditation movement, a spiritual movement...
movement due to disagreements about methods and ideology.
Literature
Inner Strength - the free mental attitude of Acem Meditation, Acem Publishing, ISBN 82-91405-09-3
Acem Meditation - an introductory companion, Acem Publishing, ISBN 82-91405-13-1
Fighting Stress - Reviews of meditation research, Edited by Svend Davanger, Halvor Eifring and Anne Grete Hersoug, ISBN 978-82-91405-16-2