MINDFULNESS SERIES: MEDITATION
In this second part of the Mindfulness series, we are looking into meditation, in particular the types of meditation that help to lay the foundation, retrain the brain to focus on the present moment and help build our resilience to stress!
Unsurprisingly, they are called Mindfulness Meditations, and they differ to practicing everyday mindfulness (practiced in everyday life, moment to moment) because they are more of a formal practice that turns the focus inwards.
By cultivating mindfulness through these meditations, we can set ourselves up to be able to process stress more effectively, to respond slowly in due time rather than react in the moment. They also help to build resilience and our ability to ‘bounce back’ after a stressful situation or encounter. We can start to see changes in other areas of our lives like our attention and focus, our empathy and compassion as well as our sense of self.
So, we will look a little further into 3 kinds of mindfulness meditation that focus on different aspects and offer different benefits. For all 3 mediations it is recommended you find a quiet space where you will remain uninterrupted and comfortable. You may find these meditations challenging in the beginning but keep in mind that the only way we become truly good at anything is through practice!
Breath awareness Meditation
In this practice we become aware of the breath, but we are not attempting to change or manipulate the breath, we are simply observing the breath as it is. This particular practice cultivates the ability to stay in the present moment and when taken into our everyday lives can be a helpful practice to use when faced with stressful situations.
Take some time to settle into your preferred posture (seated or lying). Become aware of your physical body, allowing your body to feel grounded and relaxed.
Start to take your awareness to the breath, observing the breath at any point that you connect with most. This could be at the belly, the nostrils, the chest or even all over you body. Then begin to notice the sensations associated with the area you are aware of (the rise of the belly, the warmth of the breath on the nostrils etc.). Alternatively, you could count the breath in and out to keep a rhythm and maintain your focus.
Follow the natural rhythm without forcing or changing the breath. If the mind begins to wander take it back to the physical sensations of the breath. When you are ready to finish your practice, you might like to send some of the breath down to your fingers and toes and give them a little wriggle to awaken the physical body and then move through some gentle stretching before gently blinking the eyes open.
There are many guided tracks available if you wish to incorporate those into your practice.
Body Scan Meditation
This is usually practiced lying on your back with the arms alongside your body, palms facing up, allowing the feet to splay out to the side. Place a pillow under your knees if your lower back is tight or sit in a chair if you’re too uncomfortable lying down.
Softly close your eyes and draw your attention to your body. Slowly move through your body and try to notice your bodily sensations without judgement.
You can choose to move through the parts of your body in any order you like or alternatively you could listen to a guided track that takes you through a sequence. Take as long as you like and move slowly. You don’t need to strive towards anything in this practice other than becoming aware of what is already there.
When you complete your scan draw the awareness back to the breath and gradually begin to move the fingers and toes to awaken the physical body. You might like to gently stretch the arms overhead and bring the knees to the chest to rock a little side to side before coming up.
Because we experience our emotions as bodily sensations this meditation is an ideal way to connect with your physical body as well as your underlying emotional current.
Loving Kindness Meditation (Metta)
Loving Kindness Meditation cultivates happiness and satisfaction through practicing kindness to ourselves and others. It is also called Metta Meditation.
This particular practice uses mantras combined with a feeling of inner love to guide the focus. We begin by offering Metta to ourselves, then to our loved ones, followed by a neutral person, then to someone we have difficulty with and finally to all beings. It is common to find this practice difficult in the beginning, as humans we all struggle to offer unconditional love to every single person in the world but over time it begins to feel easier and more natural.
To practice Metta, find a comfortable position (seated or lying) and close the eyes.
Begin to notice the physical body, allowing your body to feel supported by the surface you are sitting or lying on. Draw the awareness to breath for a moment, just observing without trying to change anything.
Now draw the awareness to your heart and rest here for a few moments.
When you are ready begin, start by offering Metta to yourself:
‘May I be safe’
‘May I be happy’
‘May I be healthy’
‘May I ride the wave of my life with ease’
Continue with the mantra at a pace that keeps you focused and awake.
After a few minutes, you can move on to offering Metta to a loved one. Say their name, picture them in your mind and direct the loving kindness from your heart to every cell in their body while repeating the mantra ‘May you be safe’ and so on.
Next you would pick someone who is neutral to you (you neither feel good or bad about them, it could be a stranger you saw on the way home) and repeat the process.
After that, you would visualise someone who you have conflict with (perhaps the most challenging of all!)
And finally, you practice sending Metta to all beings throughout the universe, including yourself, changing the mantra to ‘May we be safe’ etc.
Once completed gradually bring the attention back into your body, try to carry the feelings of love, compassion, and empathy with you as you move through your day.
So there you have it! Three beautiful ways to bring more mindfulness into your life…
For those of you who want to use guided tracks, I highly recommend using the app Insight Timer which offers free meditations and a search function to find the practices above.
Enjoy!
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