143:. 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".
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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
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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
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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
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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
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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. In contrast to many other forms of meditation, it makes no use of
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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.
69:. 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.
38:, 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
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100:, Norway, Dr. Erik Ekker Solberg explored the psychobiological effects of Acem Meditation. One of his studies shows that Acem Meditation reduces heart rate,
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showed that the meditators had significantly lower blood lactate concentration after physical exercise than the control group, indicating faster recovery.
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go freely; forgetting the sound from time to time because one is absorbed by spontaneous thoughts is considered a central part of the technique.
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Solberg E.E., Halvorsen R., Holen A, in Stress and Health, Volume 16, Number 3, April 2000, pp. 185–190, Publisher: John Wiley & Sons, Ltd,
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Acem
Meditation offers beginner's courses, courses for established meditators, and retreats with long meditations. These courses emphasise
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In a study on the effect of meditation on immune cells, Erik
Solberg found that long term practice of meditation may influence absolute
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For regular practitioners, however, Acem
Meditation is typically seen as a method for long-term personal growth rather than just a
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levels than non-meditators (though melatonin decreases during long meditation), possibly an effect of long-term relaxation.
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Stress reactivity to and recovery from a standardised exercise bout: a study of 31 runners practising relaxation techniques
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In keeping with this emphasis on a free mental attitude, Acem does not recommend any meditation position that strains the
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In recent years, an increasing amount of research has been carried out on the psychological and physiological effects of
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Fighting Stress — Reviews of meditation research, Edited by Svend
Davanger, Halvor Eifring and Anne Grete Hersoug,
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in 1962 and in
January 1966 founded the Academic Meditation Society, precursor to the Acem School of Meditation, at the
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Are Holen (ed.): Stress — arbeid — kjærlighet (Stress — work — love), Dyade forlag, Oslo, 1997
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325:"The effect of meditation on shooting performance", by Solberg EE, Berglund KA, Engen, Ekeberg, Loeb M.
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used as a tool in stress management, and Acem also arranges courses specifically designed to deal with
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Erik Ekker
Solberg: Psychobiological effects of meditation. University of Oslo PhD thesis, 2004.
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Erik E. Solberg, Are Holen, Øivind
Ekeberg, Bjarne Østerud, Ragnhild Halvorsen, Leiv Sandvik, "
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at rest. Runners practising meditation had lower lymphocyte counts at rest before the race.
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The Power of the
Wandering Mind — Nondirective Meditation in Science and Philosophy,
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Inner Strength — the free mental attitude of Acem Meditation, Acem Publishing,
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since 1966 by the Acem School of Meditation and is now taught in many countries.
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108:. Dr. Solberg's research also suggests that advanced meditators have higher
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Acem Meditation involves the mental repetition of a simple sound, called a
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Erik E. Solberg et al., "Hemodynamic Changes During Long Meditation", in
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The effects of long meditation on plasma melatonin and blood serotonin
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Are Holen (ed.): Bedre hverdag (Better Life), Dyade forlag, Oslo 1984
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E E Solberg, F Ingjer, A Holen, J Sundgot-Borgen, S Nilsson, I Holme
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level, and at so-called deepening retreats beyond the 6-hour level.
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Acem Meditation — an introductory companion, Acem Publishing,
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Psychology of Silence — Perspectives on Acem meditation,
289:"Guided Transcendental Meditation for Relaxation and Clarity"
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techniques in general and of Acem Meditation in particular.
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movement due to disagreements about methods and ideology.
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