Acem Meditation For Relaxation and Stress Management

Acem Meditation (??? ?????) is a meditation technique developed in Norway since 1966 by the Acem School of Meditation and is now taught in many countries, which is non-religious, and its effects are attributed to psychological and physiological mechanisms. Acem meditation is process-oriented, correct meditation being defined in terms of practice rather than experiences or states of mind. 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. Having research support for acem meditation, Siddha Spirituality of Swami Hardas Life System considers it to be beneficial for our readers.

What is Acem meditation (??? ????? ???? ??)

Acem is an international non-profit organization devoted to establishing an understanding and teaching of meditation in Europe, India, and other parts of the world. Acem Meditation is based on modern psychology and scientific research. It is free of any particular religion, belief system, or political ideology. The activities of the organization seek to address basic existential questions. It is devoted to helping people live better lives through self-realization and personal growth.

Acem was founded in Oslo, Norway by Dr. Are Holen in 1966. He is a psychologist, physician, and a world-renowned expert in stress psychiatry. He spent in his early years time in India studying Sanskrit and comparing and exploring different meditative techniques. Mr. Torbjorn Hobbel has been guiding Acem India since the start in 1996.

Acem Meditation - Meditation Classes New York | CourseHorse - New ...
Correct Position of Acem Meditation

How Acem meditation works (??? ????? ???? ??? ???? ??)

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 the mind and body relax and to bring unconscious material closer to consciousness.

The way the meditator repeats the meditation sound is considered 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; forgetting the sound from time to time because one is absorbed by spontaneous thoughts is considered a central part of the technique.

In keeping with this emphasis on a free mental attitude, Acem does not recommend any meditation position that strains the body. The meditator should sit comfortably with good support for the lower back. Meditation habits vary but for long-term results 30 minutes twice a day or 45 minutes once a day is recommended.

Acem Meditation offers beginner’s courses, courses for established meditators, and retreats with long meditations. These courses emphasize group dynamics and encourage discussion of one’s practice.

How to start with Acem meditation (??? ????? ???? ???? ????)

To learn Acem Meditation, you must enroll in a beginner’s course. It is easy to learn and practice but must be learned from accomplished instructors. You cannot learn the method from the Internet, a CD, or a book. Acem encourages meditators to meet and discuss each other’s meditation experiences as group discussions which improve understanding of the technique and enhances the personal process. It may also help you to get back on track if you have got out of the habit. Visit your nearest Acem Center to get started.

Acem is presently active in Norway, Sweden, Denmark, Latvia, Germany, UK, Austria, Switzerland, the Netherlands, France, Spain, Hungary, USA, Canada, the Dominican Republic, India, China, Singapore, and Taiwan.

Acem meditation Research (??? ????? ????????)

In recent years, an increasing amount of research has been carried out on the psychological and physiological effects of meditation 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 explored 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 more stable 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 intense 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 practicing meditation had lower lymphocyte counts at rest before the race.

How the brain works during meditation (????? ?? ??? ???????? ???? ??? ???? ??)

“No one knows how the brain works when you meditate. That is why I’d like to study it,” said Jian Xu, who is a physician at St. Olavs Hospital in Trondheim, Norway, and a researcher at the Department of Circulation and Medical Imaging at NTNU. In addition to simple resting, they undertook two different mental meditation activities, nondirective meditation, and a more concentrative meditation task.

Tests carried out (??????? ????)

The research team wanted to test people who were used to meditation because it meant fewer misunderstandings about what the subjects should actually be doing while they lay in the MRI machine.

Nondirective meditation led to higher activity than during rest in the part of the brain dedicated to processing self-related thoughts and feelings. When test subjects performed concentrative meditation, the activity in this part of the brain was almost the same as when they were just resting.

Findings (???? – ??????)

When the subjects stopped doing a specific task and were not really doing anything special, there was an increase in activity in the area of the brain where we process thoughts and feelings. It is described as a kind of resting network. And it was this area that was most active during nondirective meditation.

“The study indicates that nondirective meditation allows for more room to process memories and emotions than during concentrated meditation,” says Svend Davanger, a neuroscientist at the University of Oslo, and co-author of the study.

“This area of the brain has its highest activity when we rest. It represents a kind of basic operating system, a resting network that takes over when external tasks do not require our attention. It is remarkable that a mental task like nondirective meditation results in even higher activity in this network than regular rest,” says Davanger.

Nondirective meditation (?????????? ?????)

Acem Meditation is a technique that falls under the category of nondirective meditation. Davanger believes that good research depends on having a team that can combine personal experience with meditation with a critical attitude towards results.

It is important that we find out how this really works. In recent years there has been a sharp increase in international research on meditation. Several universities in the US spend a great deal of money to research in the field. So I think it is important that we are also active.

How Meditation Changes Your Brain — and Your Life - Lion's Roar
Tests Being Carried Out By Research Team

Relaxation and stress management (???? ?? ???? ???????)

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. 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.

Limitations (??????)

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.

Reference:

  • https://en.wikipedia.org/wiki/Acem_Meditation
  • https://www.acem.in/
  • https://www.technologynetworks.com/neuroscience/news/how-brain-works-during-meditation-282197
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Comments (277)

  1. Wonderfully written for the relief from stress. Many youngestors are unable to avoid stress. This unique article will be magic for the. I am proud to be a part of your selfless services. Thanks, Sir.

    Reply

    1. So nice of you, Madam! In specific, Acem meditation is quite helpful for relaxation and stress relief. However, it is to be learned under the specialists and then practiced. Thanks for your good words!!!

      Reply

    1. Yeah, Satish! You’ve rightly said! It is indeed an effective remedy for stress and relaxation. Acem meditation is the need during this pandemic. Let us all be free from stress and relax s much as possible. Thanks for your great words! Please stay tuned!!!

      Reply

  3. During the hectic period of covid stress is a part of everyone’s life. Going through the article? we know how to relieve stress. The article is so good….

    Reply

    1. Its indeed a very difficult period, Dr. Hemangi! It is my small contribution to bringing out a very effective activity, which would certainly help relieve stress and get proper relaxation to maintain health. Thanks for your good attitude!!!

      Reply

  5. This article gave me renewed interest in revisiting the technique. I had learned it before but had difficulty repeating the mantra in my mind effortlessly. Thank-you for writing.

    Reply

    1. So nice of you, dear Billy! Thanks for your great words. It’s my privilege that you found the article helpful and useful for you. I would suggest you continue with what you have already learned and what you have read in this article, which will be of great help to you. Thanks and stay connected for more!!!

      Reply

      1. After reading the article, I sat down to for an Acem Session. I first learned it in 2016 but after some failed tries gave up. Now, 4 years later I had a good session and was able to follow the mantra in my mind. How did you first hear about Acem?

        Reply

        1. It’s wonderful to know that you continued the practice of Acem meditation after a gap of almost 4 years. Now, don’t give up, dear. It’s beneficial because one day my Guru Dr. Swami Hardas taught us Ananda Meditation, which he invented after the year’s research. I found it instant result-oriented and my interest in meditation practices increased to such a level that I started studying in deep about various meditations. Likewise, I came to know about acem meditation and researched in-depth. What I believe is thus the desire to know more and share the precious knowledge with others for well-being is fulfilled. Thanks for sharing your good thoughts, dear Bhakta!!!

          Reply
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