The harmful effects of stress are cumulative.
The beneficial effects of meditation are also cumulative and counter the effects of stress.
Your commitment to self care and resolve to practice daily.
It's important to keep doing it -- as frequently as you can, even if for a few minutes a day
Regular practice of meditation can lead to improved physical, emotional and mental health and to greater insight.
Regular practice helps you to be aware, invigorated, at peace, and with greater compassion for yourself and others. Meditation can be a way of living – approaching life in an authentic and healthy manner – a way to experience and increase joy, and a way to heal.
- Nurtures a state of relaxed awareness
- Calms mental agitation
- Helps headaches, anxiety, depression
- Reduces physical responses to anxiety
- Has positive effect on blood pressure, eating disorders and chronic pain
- Improves mental clarity – concentration, attention, memory
- Allows restful sleep
- Helps manage pain
- Creates opportunities for emotional issues to arise and heal
- May help rheumatoid arthritis, inflammatory bowel disease and asthma.
Types of Meditation
There are many different styles and techniques of meditation. Some are related to a spritual discipline, some are non-relligious.
I teach non-religious meditation techniques with the goal of helping you to improve your quality of life. These include body awareness, breathing and focusing attention.
Through regular practice, your mind and body become familiar with the state of relaxed awareness and you are able to more consistently remain in this healthy, healing state. As little as 15 minutes to a half-hour a day can make a significant difference to your health and how you feel about yourself and about life.
Meditation for Stress Relief
Stress is something which happens inside ourselves, not outside. We often speak of being “under stress”, as if the stress comes from a situation in our environment. But external situations are just that – situations, each neither good nor bad, until we imposes our judgment on them. We judge them as either good or bad in relation to ourselves—our safety or our expectations.
When we judge a situation as “bad”, our body reacts with stress responses triggering production of “fight or flight” chemicals which in excess can cause harm to our health. The effects of this kind of triggering are cumulative.
The good news is that the positive effects of meditation have also been found to be cumulative. It’s a good reason to incorporate meditation into your life.
Meditation for healing is simply, awareness.
There are many techniques to facilitate this state but basically, it is a turning of your mind’s attention inward to observe what is going on inside you. You can do this at any time during the day or night in any environment. There are things you can do, if you wish, to make it easier to turn your attention inward and to hold it there.
A SIMPLE MEDITATION
Wear loose comfortable clothing.
Choose a quiet spot where you will not be interrupted.
Do some stretches which loosen your spine.
Sit comfortably with your back straight, chin slightly tucked in to further straighten your upper back, shoulders back and not slouched. Maintain this good posture throughout the meditation.
Take five deep, slow breaths, letting tension flow down and out through your feet. Observe how each breath feels going in then flowing out.
Begin by observing your body:
Turn your attention to your toes, move slowly
Up to each part of your body from feet to head
Observe without judgment how each part of your body feels
Without trying to change things
With curiosity and patience
And with compassion.
Now observe your emotions:
Turn your attention to how you feel emotionally--
Happy, sad, fearful, angry, empty, tense, calm
Again, without judgment, not trying to change how you feel. Just observe.
Now observe your thoughts:
Mind is busy but just be aware of the thoughts, let them come and go.
Again, there are no right or wrong thoughts, no need to judge them
Don’t attach to them or follow them, just be aware of their coming and going.
Do five deep slow breaths, turning your attention to your breathing, observe how the air feels
Going in, then going out.
Be grateful for something
Finish with a smile – you’ve done something good for yourself.
You can turn your attention inward any time of day, as many times as you wish.
You may not feel anything spectacular after you sit, probably a little more physically relaxed, but you can be sure that you've done something really good for your health. You're not out of touch with reality during meditation. Instead, you can be in touch with the present in a deep and genuine way -- enabling you to be centered, alert and attentive. This state allows you to engage with the world, calm in body and mind.
Curious ? Contact me.
I offer individual instruction, guiding you patiently and gently. Instruction is available in person and through interactive media such as iPhone FaceTime, Skype and Google Hangout. You can learn in the comfort of your own home and receive ongoing support for your practice.