Meditation and Mindfulness
Written by Shanna
Practicing mindfulness and meditation, is just that, Practice! Now a part of my daily routine, I am forever changed. ~Shanna
MINDFULNESS MIND·FUL·NESS
1. the quality or state of being conscious or aware of something.
2. a mental state achieved by focusing one's awareness on the present moment, while calmly acknowledging and accepting one's feelings, thoughts, and bodily sensations, used as a therapeutic technique.
This passive practice is about being present in the moment, thoughtless awareness, non judgmental, slowing down and becoming aware of your breathing pattern. Detaching and letting go every thought that enters your mind, and “coming home” to your “self”, by refocusing on your breath. This type of meditation can be exercised anywhere, I personally love to be outside in nature, exhaling the fresh air. It's feeling instead of thinking. Mindfulness is to “just be”! Simply observing your life as it happens. Just being, it is not thinking about the past or worrying about the future, it’s just bring all of your attention to now.
Practicing Mindfulness does not require you to sit or lie in a meditation position it is simply being in the here and now, no matter the time and place. Using all of your senses in even the simplest everyday tasks. Quieting the brain, the ego, awakening to the present moment, to be in the here and now. Muddy water clears itself with stillnes .
2016 study
The Carnegie Mellon University (CMU) researchers identified how mindfulness meditation optimizes brain connectivity and lowers stress. The fMRI brain scans from this study showed that mindfulness meditation training increased the functional connectivity of the participants' resting default mode network in areas directly linked to attention and executive control.
The participants who completed the mindfulness meditation program showed changes in brain functional connectivity and reduced Interleukin-6 which accounted for the lower inflammation levels. Participants who relaxed, but didn't practice mindfulness meditation, did not show similar outcomes.
EXAMPLES OF MINDFULNESS
-Washing dishes what does the water feel like, where does it come from, what do you see, hear or smell, what textures are you holding and feeling.
-Driving (which we all should be mindful driving anyway) feeling the steering wheel, feel the motions as our hands turns the steering wheel, what does the blinker sounds like, or the words of a sound, what to you feel beneath you, of course look for people around you.
-Walking, breathing in the air, feeling the air on your skin, sensing the earth below, what do you smell, hear.... when thoughts come in letting them be like waves, coming in and out. Focusing on your breath.
PRACTICE USING THE FOLLOWING:
Mindful breathing
Mindful observation
Mindful awareness
Mindful listening
Mindful appreciation
Mindful walking
Mindful eating
, to name a few…
It is possible to be mindful all the time, in all we do. It is a practice, it does take time. We often get caught up in where we are going, instead of where we are now and what we will do next instead of just being. Practice awareness, being in the present moment.
Our relationships with the self and with others in all areas will improve.
Buddhist monk and peace activist Thich Nhat Hahn is my favorite teacher of mindfulness. A quick google and YouTube search will lead you to many of his wise teachings, and available books he's wrote on this subject as well as other writings and talks that I have found most inspiring throughout my journey.
MEDITATION MED·I·TA·TION
1. to engage in contemplation or reflection.
2. to engage in mental exercise (such as concentration on one's breathing or repetition of a mantra) for the purpose of reaching a heightened level of spiritual awareness.
Meditation is not an act of doing – it is a state of awareness. There are many different types of meditation. By adding a daily meditation practice to your life, can reduce anxiety, improve your blood pressure and heart rate, promoting self love, good health, bringing awareness to your mind, body and soul.
Regular practice empowers you to take control over ones life. Meditation is similar to the stillness of prayer, where one escapes in silence, calming oneself, body, mind and soul.
MEDITATION BODY POSITIONS
Meditation can be done anytime, anywhere, and for any length of time. Explore different meditation positions, find one that comfortable for you. Meditation can be done while sitting on the ground, pillow or chair, laying down or even standing. Preferably keeping your spine straight. Relaxing your entering body. With your eyes closed, bring awareness to your breath, beginning with a deep breath in and blowing out from the mouth.
Most importantly, be comfortable! There are many hand positions as well, however the simplest thing to do with your hands is to rest them on your lap.
CHAKRA MEDITATION
Try this simple but effective Chakra meditation:
Sit with your shoulders back and your spine straight.
Relax all your body and all your muscles as you close your eyes and breathe.
Inhaling through the nose, pulling the breath as far down into your body as you can, then exhaling out your mouth.
Turn your attention to the location of the chakra of your choice.
Notice any tension in this area.
Visualize the color of the chakra. Imagine this color glowing and slowly expanding making the whole area warm and relaxed.
Rest in this sensation for 3-5 minutes. Taking a few last deep breaths, when ready, slowly open your eyes.
Sit for a few minutes, and reflect. You can do this for all 7 Chakras or just for one you maybe working on.
MANTRAS AND AFFIRMATIONS
Mala Beads are an easy, quick way to be still while promoting positivity! Mala beads are fun and beautiful as well!
Set an intention, allow the Mala beads to guide you as you follow each bead while reciting your manta!
Find a comfortable seat. You can choose to have music or quiet. Take a moment to focus on your breathing.
Choose a mantra or affirmation that speaks to you. Some examples to get you started: om, shanti shanti shanti, I am enough, I love and accept who I am, I am in the right place at the right time.
Hold the mala in right hand loosely and relaxed, letting it hang over your hand.
Touch the focus guru bead with your left hand.
Then use your right hand and mindfully move your finger from one bead to the next, intentionally repeating your mantra or affirmation out loud, as a whisper, or in your mind, for each bead. Continue until you've gone around the entire Mala returning to the guru bead again.
GUIDED MEDITATIONS
Look for guided meditation classes locally or at a yoga studio. Search online, there are many wonderful meditations on YouTube that are specific in subjects, these are more of a focused meditation. There are also apps and guided meditations you can purchase on iTunes and such platforms. An external voice leads you into relaxation. First by suggesting breathing techniques then relaxing the entire body. Promting you to then focus on a specific subject or guide you in a spiritual experience. I find this technique is useful for night meditation. Often there is a count down to deeper relaxation.
WARNING inappropriate language
I start my day with a short 5-10 meditation in the morning and end my day with a guided night time meditation, which helps me sleep like a baby, turning off all the thoughts of the day.
Metta Meditation
Metta meditation also called love and kindness meditation. One of most favorites, has you focus and connecting to others, as well yourself. Metta meditation brings compassion and healing into the world. I always feel so good afterwards, they are usually short and sweet. Absolutely one of my favorites. Here is an example of a expert from a live and kindness meditation.
"Bring someone to mind that is having a hard time imagine something you can do for them, give them, you can offer care, offer an act of kindness of words or compassion or a gift or a secret act of kindness, now imagine them receiving it, imagine them being uplifted, sense how this feels in you, what does it feel like to offer ease to another, how do you feel, sense your body's energy, sense your heart center...."
Search for love and kindness meditations on YouTube.
YOUR SACRED SPACE
Now let’s discuss fun meditation accessories!! With meditation becoming more popular, you can easily find many functional and fun accessories to accent your home meditation space! Consider items that will connect all of your senses as well as all of natures elements. Choosing lighting, colors, plants and decor that are relaxing and personal to you, enhancing your sanctuary with smells of white sage, candles or incense will also rid your space of negative energy. Play your favorite guided meditation, music, sounds, waterfall, singing bowl or just enjoy the quietness. Sit comfortably on a meditation poof, soft pillow or blanket. The point is to have your spine straight that the energy can better flow! Use beautiful crystals, or mala beads, all of these fun accents will assist in rising your vibration, in your personalized small sanctuary. There is no right or wrong, this is about YOU, be comfy!
*REMEMBER that practicing mindfulness does not require a specific time, place or space, so if you have no space create it within, make space in the here and now anytime and being still does not mean you have to physically be still, you can practice mindfulness, in everything you do. Mindfulness is being present, being still in your mind, becoming awareness using all of your senses.
SHANNA'S MINDFULNESS STORY
What I hear in the stillness?
My first mindfulness class, I thought was a disaster. The teacher lead us into a meditation and asked us to take a few deep breaths. As I tried to deeply breathe, I quickly judged myself, “I can’t breathe right”, I told myself, the next thought came, I can’t even breathe right, I totally suck at this”, as the thoughts came they became louder as louder, the teacher voice was faintly in the back ground, now trying to refocus and catch up, wondering what I missed, continuing to judge myself with thoughts of “ you can’t do this, you are too stressed, not focused.”
I fought through the entire class, although many times I felt “just give up, you could be using this time wisely, you have so much to do...clean the house, laundry, go to the store, call your mom, your friend is really stressed and needs you, pick up your kids, take them to practice, oh yeah and you agreed to pick up your friends kids too. Who has time for stillness, this is just a waste of time, so selfish of me to have thought of myself, when everyone needs me, I need to get moving, no time for this stillness. I’ll be still sleeping tonight, that is if I can sleep, I’ve been having horrible headaches nightly and my busy schedule, tasks to do, people to help have all been overwhelming, causing me to worry throughout the night, sleep.... oh well, who needs it, I’m in so much physical pain anyway when I lay down for to long! Thank God for coffee! I can do this! I am a super mom, they need me, rely on me, I love them all so much and they love me because I give them all of me! They are worth every pain, headache, anxiety attack, every sleepless night! I’m a selfless person, I should be admired! This is life, this is living the dream! Right?
"Ughhhh NO!" Although I felt as if this first class was a complete fail, I did feel a calmness over me afterwards, and felt quiet on the on drive home. I didn’t put any music, in the quietness, I pondered on the experience. I may not have learned to master the skill of mindfulness, the breathing did calm me, “even if I didn’t do it right” I told myself. Here in a quiet moment I had a new awareness of how I spoke to myself. I thought about all the thoughts I had in the stillness where very negative. I had more times than could count, inwardly shamed, judged, criticized and discouraged myself during that hour. I had never realized that I had such strong negative thought patterns. I look back and think now that was the most important realization I had ever had, the class was the seed to my spiritual growth. I had become my thoughts, and my thoughts were a cluster fuck of negativity, external influences, pain and disconnect with my soul.
Some mornings can be so hectic….I’ve found that getting 10 minutes of peace each new morning prior to the start of my day, has been life changing. I feel grounded and clear, ready to take on the new day. Set your alarm to wake up a little earlier before everyone else, believe me you will find this 10 minutes becomes priority over hitting the snooze button (or you may find yourself locking yourself in the bathroom mid day). I’ve become so accustomed to my 10 min of peace, that I feel cheated if I don’t get it! Make this YOUR time! Claim this moment to clear out the energy from yesterday, creating space within for the new day. Feeling gratitude for a another morning, and it’s offering of a new beginning. Just be present.
I often journal in the morning after a short 5 minute meditation and write down goals for the day. Just be with yourself, reflecting quietly with some tea or coffee, in the stillness and silence, before the chaos starts. Offer yourself positive affirmations and prayers, “may I have happy and productive day”. As I sit quietly writing in my 10 minutes of peace, simply enjoying the moment of doing nothing but breathing deeply into myself, resetting my energy. Just try it!
Add 5, 10, 20 minutes of quiet to your daily selfcare, take whatever you need, you deserve this moment! This truly can make a difference in your entire day.
Mande bought me this amazing meditation Bluetooth headphone mask purchase them here
