Mindfulness and Meditation

Mindfulness and Meditation

 
“Buddha was asked “What have you gained from meditation?” He replied “Nothing! However, let me tell you what I have lost; anger, anxiety, depression, insecurity, fear of old age and death.”

The Benefits of Mindfulness and Meditation

·     Stress reduction

·     Decreases anxiety

·     Improves sleep

·     Decreases pain

·     Improves blood pressure

·     Slows down aging in the brain

·     Increases focus

·     Improves learning capabilities

·     Improves memory

·     Increases creativity

·     Increases productivity

·     Improves mood

·     Increases happiness

·     Improves anger management

·     Decreases PTSD symptoms

·     Decreases ADHD symptoms

·     Decreases Cortisol levels

These are just to name a few benefits!!! This list could go on and on……

Three Types of Mindfulness

Focused Attention (Concentration)

Focused attention is like paying attention “on purpose”. Think about it like deliberately focusing your attention on one thing, consciously choosing to just focus your attention on just this one thing. For example, you may know that you are eating but your mind can be thinking about a hundred other things, watching TV, talking or playing with your phone. A very small part of your awareness is absorbed in eating. This is very different from eating mindfully, or with focused attention. When you eat mindfully you are fully aware of your eating, you deliberately notice the sensations, flavors, texture etc… When your mind wanders, you bring your attention back to eating.

Open Monitoring (Present Moment Awareness)

Unlike focused attention when you direct your awareness at just one thing, open monitoring is observing whatever is happening at the moment. Focused attention is like having tunnel vision, while open monitoring is like looking through a wide-angle lens.

When we practice mindfulness, our thoughts are focused on what we’re sensing in the present moment rather than rehearsing the past or imagining the future. It’s about paying attention to the NOW. This is perhaps the most important reason to practice mindfulness because when you stay stuck in a state of mindlessness, lost in thought about the past or future, you are letting your life pass you by. Mindfulness means living in the moment and truly experiencing life. As stated before, mindfulness is concerned with focusing on what is going on right now. That doesn’t mean we can no longer think about the past or future but when we do so, we do so mindfully, meaning that we are aware in the moment that we are thing about the past or future…there is a higher level of awareness that comes in.

Acceptance (Non-Judgement)

Mindfulness involves acceptance, meaning that we observe our thoughts and feeling without judging them. We stop believing that there is a “right” or “wrong” way to think or feel in a given moment. It means we don’t beat ourselves up when we catch ourselves thinking about things that we didn’t want to think about. It also involves acceptance of the conditions of life, as well as other people. Mindfulness means learning how to accepts what IS, see the truth clearly, and stop living in resistance. By seeing thing as they are, without judging them, you will be able to make peace with them and choose healthy ways of responding.

The Three Types of Meditation

Informal Meditation

Informal meditation is being mindful of whatever you are doing at moment, such as going for a walk and noticing every step that you take. It is also unstructured, meaning there is no routine.

·  The benefit of this type of meditation is that you can do it anytime, anywhere, and be called upon in the moment that you may need a reset.

·  If your goal is to be more tuned-in, alert and peaceful in your daily experiences, this form of meditation will get you the results

Formal Meditation

Formal meditation is more routine and deliberate, such as meditating for 10 minutes every day at 10:00 AM using pre-determined techniques.

·  The benefit of this type of meditation is that it becomes a habit or ritual, helping the pattern of thinking and focus required for meditation to become unconscious and automatic.

·  If your goal is to rewire your thought and emotion patterns, shift your emotional set-point, reduce stress, and improve overall wellbeing, this form of meditation will get you the results

Intensive Retreat Meditation

Intensive retreat meditation is when you conduct a large amount of meditation in a short period of time, such as several hours or several days.

·  The benefits of this type of meditation are that it allows you to explore further and experience deeper levels of the mediative state. If conducting intensive meditation in a retreat setting, there is the added benefit of being free of distractions and in an environment that allows you to focus intensely on the practice

·  If your goal is to explore the depths of your unconscious mind and the realm of the spiritual and/or heighten your senses and strengthen your ability to sustain the meditative state, this form of meditation will get you the results

7 Common Myths about Mindfulness and Meditation

1.   I don’t know how to do it- Many people fear doing meditation wrong, but the truth is that it is as simple as paying attention to your own breathing. There is no set-in stone “right” way to do it! Just relax and know that you can’t mess it up! It’s all good.

2.   To meditate I have to stop thinking…my mind has to be blank- It is impossible to completely stop thinking. Even the most advanced meditators can only reduce their thinking. It is true that part of the purpose of meditating is to quiet and calm the mind so that you can have more control over it, but thinking while you are meditating is not problem. Having your mind wander and think about what you are going to eat for lunch is totally normal. When you notice your mind wandering, simply redirect it back to your meditation practice. Over time your mind will naturally stay focused better, which is the point!!! But do not go into meditating wanting your thoughts to stop, if your thought stopped you would miss out on all the great benefits of meditation, including being able to more clearly OBSERVE your thoughts.

3.   Meditation means sitting in awkward positions that require you to be flexible- Yes, some people do that, but it is absolutely not required! In my opinion comfort is a big key to meditation. Most people meditate sitting in a chair, laying down, standing or even walking. While it is ideal to have good posture, it is really about being comfortable.

4.   Meditation is religious, spiritual or woo-woo- Although often associated with Buddhism, Hinduism, New-agey, nearly all cultures and religions have practices that are considered meditation, although they often call it by a different name. Meditation has become mainstream and secular due to the numerous studies proving its effectiveness at reducing stress, anxiety and boosting productivity and happiness.

5.   I don’t want people to hear me chanting or saying “OM”- Again, yes, some people do include vocalization in their meditations, but you do not have to. 

6.   People who meditate are always peaceful- LOL,LOL,LOL Although statistically people who meditate are mor likely to feel content, peaceful, happy and focused, by no means does that mean that they don’t experience stress, anger or other negative emotions…we all have our “off days”.

7.   You have to be relaxed or Zen to meditate, Type A’s or people with anxiety can’t meditate- This is just not true. In fact, people who are high strung, high energy, anxious, or have ADD can benefit highly from meditation. No matter who you are, taking the time to practice breathing techniques and focus your mind has positive effects and will result in a calmer mind and a positive wellbeing. 

Tim Ferris, productivity expert and author, interviewed over 200 successful people in the top of their field to find out what they all had in common. These 200 interviewees included a wide range of fields, such as athletes, billionaires and celebrities etc… Ferris found that with 80% of the interviewees the one thing that they all had in common was “ some form of guided mindful practice.”

21 Day Mindfulness and Meditation Challenge

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• 21 Day Challenge Mindfulness and Meditation Printable Workbook
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