by Kayleigh Roberts and Christine Harris
We run around endlessly in our heads, agonizing over the past; our “to do” list spanning into old age; even speculations beyond our lifetime- yet, how often do we observe right now? What if you could move beyond the continuous chatter stream and give yourself time and space to just be?
Much of our lives center around attempting to escape pain – Mindfulness Meditation does the opposite, brazenly addressing how you feel in the present. Clinical trials attributed Mindfulness Meditation to significantly reducing chronic pain.
Ways to access mindfulness:
Listen to waves crash on the beach.
Watch flames dance in a campfire.
Stretch or practice yoga.
Repeat or chant a mantra.
Observe mesmerizing smoke trailing off the flame of a candle.
Sketch spiral doodles.
Venture through a labyrinth.
There are infinite possibilities to be present; in doing so we can center our thoughts to achieve a greater mental clarity and relaxation. As an exercise, let’s focus on breathing because it is always there for us.
Set aside a time to meditate; any time you can manage will be perfect.
Find a quiet place outdoors, in your home, or join a local meditation group.
Get cozy. Sit or lay in a comfortable position.
Take 3 deep inhales, hold your breath for two counts then allow it to drain slowly out your mouth. Focus on the sounds and sensations of your breath. Thoughts will come up, try not to judge them. Allow them to float by. Return to the wave-like quality of your breath.
Rather than avoid feelings or attempt to escape pain, acknowledge and be aware of how you feel. You are experiencing only a feeling; it will change.
Recognize invading thoughts for what they are. Get curious with your internal dialogue instead of accepting negative self talk or labeling and compartmentalizing. If you begin to fixate on something, acknowledge it, then move back to your breath.
Be present for yourself. Everything will still be here when you come back from your meditation: work, plans, anticipations. Inversely, you can always return to your breath.
