After my July 2019 Meditation 101 post about how to reduce the distractions in the beginning of your practice, and as I approach to lead the second biggest career launch I have had in 4 years, I figure a pre-course intro would be appreciated and drum up some excitement about why, how, when, who, what and more details about how great meditation is. Also, why you need to practice and that I can help you - right?
First, if you open up any health magazine, look at the news or read an autobiography about some great CEO - there will absolutely be something related to a meditation, breath body practice, sitting in silence, daily devotional, guided relaxation, something. I’d say it’s all the buzz but really, it’s been around for a while and a best kept secret. I am here to expose that for you and tell you it’s very easy, it’s cost efficient and you will end up liking it.
The second reason you need to practice is because of the curiously positive results that compound after weeks, months and years of meditating. From reducing blood pressure and stress to gaining a deeper understanding of your place in the world - the benefits are well worth the investment. Some objective (measurable) health specific benefits are:
Lowered resting heart rate
Lowered blood pressure
Reduction in cortisol values (stress hormone)
Reduction in inflammation due to decrease in cytokines
Improvement in working memory and decision making skills
A few subjective (self reported or opinion based) benefits are:
Improved sleep due to controlling random and obtrusive thoughts
Better coping skills in the subject of pain management and chronic pain
Understanding emotions and impulses as they relate to addictions
Increases people’s compassion to themselves and others
Controls stress and improves coping skills in those caring for family members with dementia
Reverses patterns of mind wandering, worrying and poor attention spans
Increases “self efficacy” which is one person’s confidence, perseverance and resiliency in obstacles
Fewer negative thoughts
Reduction in symptoms of depressions
Reduced anxiety due to positive self talk and improving stress reactivity
If you have ever wanted to meditate, I am sure you've Googled videos, sat in a chair or against a wall and closed your eyes. Moments went by, you opened your eyes and experienced extreme irritation, annoyance, frustration or even defeatism. What you went through is normal! After this, you probably called it a win for sitting in stillness/silence for 5 minutes or around there, and it is a win!
What you were missing was purpose, place and poses. The body is an active, ever changing being. It takes extreme focus and structure to sit still. Think about any preschool classroom! What’s the best way to get kindergarteners to sit still? RUN THEM AROUND! One of the first things that helps a meditation practice is a movement practice. Something very very basic, non-exhaustive and quick. I use Suyra Namaskar A in my classes. Check out this video - it's slowed down to allow for instruction but traditionally, it's one breath one movement.
Next, you needed an idea or focal point. Something for the monkey mind to settle into. Many times we think enlightenment is the end game of meditation and for some it is, but usually the welcomed side effect is just a single focused mind. There are many ways to do this from chanting, to having a dedication or affirmation you recite in your head to actually looking or staring at something like the ocean. Some will say an intense yoga practice is a moving meditation and because of this, walking labyrinths are showing up left and right because of the mesmerizing, one foot in front of the other, inhale/exhale patterns that come and of course, the beauty of the garden. Our local garden, Brookgreen Gardens has a walking labyrinth that I am dying to go to!
Lastly, being comfortable is important. As long as the body is crying out in pain, it will not let you focus on anything else except for that pain. For some, it’s not comfortable to sit on the ground. For others, it’s not comfortable to sit in a chair. There are several ways to sit in a meditation and it’s all an experiment. You have to try this one, that one, several of them. In my classes, we call this “Goldilocksing” - trying all different kinds of placements and poses to get comfortable to reach the end game of stillness.
Those three points are topics that are thoroughly covered in my 6 week course on meditation that starts July 10 and 13. In addition to affirmations, movement and a comfortable seat, we will discuss the true meaning of meditation, how we are supposed to get there and the obstacles that are in our way. Believe me, our obstacles and reasons won’t be the same so, there are work sheets and self discovery prompts that will expose what you need to learn and do for yourself to improve your practice.
I have created a free PDF that you can download here It includes ways to ground yourself before a meditation and lovely affirmations. I have also created 2 additional PDFs, one will be treated much like a text book and the other like a workbook, to learn and log practice and progress.
Our course will meet both online and in person at 6:00 PM on Wednesdays starting July 13. If you are not local to Pawleys Island, then you can join online at any time! Even if you are local and find yourself overcommitted one Wednesday night, you will have access to the online materials when they are available. There is a program guide that has curriculum outlined week by week which corresponds to that week’s live class and your PDF guides. I really tried to make this as simple, streamlined and soulful as possible!
Can’t wait to see you on Wednesdays - and hey - if you are on the fence, drop ins are welcome at $30 per class. You’ll even get a handout with that nights topics and breathing techniques!
Have questions? Reach out - it’ll be the best thing you do for yourself!
Comments