Simple meditation techniques for self care
When you ask someone what meditation looks like, they will get a variety of answers. For some, it is so easy to sit still with your eyes closed for five minutes. And for others, it’s a guided practice in a more formal setting. It’s a word we hear a lot, but the definitions are pervasive. Aside from the confusion, the common thread running through most people’s experiences is that meditation provides a sense of calm; something that we could all use after a year of political turmoil and general everyday stress.
If you’re just curious about or adding self-care to your list of resolutions for 2018, Lodro Rinzler, Chief Spiritual Officer and Co-Founder of MNDFL, shares simple meditation techniques and everything you need to know before you start.
First of all, it is important to have a clear understanding of what meditation is. It’s something you actually do, or “exchange your discursive thinking for a particular object that gets your attention,” says Rinzler. “For example, in mindfulness practice that object could be your breath, or in mantra practice a word or phrase.”
Many forms of meditation originated in India, but mindfulness of the breath (from the Buddhist tradition) is the most popular version here in the USA.
“The Buddha was human, just like you and I, who lived 2,600 years ago. He experimented with a number of forms of meditation before using the breath as a meditation object. By simply becoming present, he gained clarity about the nature of who he is and the reality around him – this is what we commonly refer to as nirvana or enlightenment, ”says Rinzler.
Today we’ve made a more recent version of it, and instead we’re using the same techniques to get clarity about the things that make us uncomfortable, such as: B. Stress or anxiety. Another popular form of meditation is the mantra-based form, which comes from Vedic teachings and is closely related to Transcendental Meditation and the David Lynch Foundation.
“It’s very well known, but not always as accessible as Mindfulness of Breath, because you have to do a four-day course to learn this style,” says Rinzler.
One of the biggest misconceptions about meditation is that after you are zen out, you immediately feel a rush of peace. You get the same feeling after a world class massage. This is simply not the case because meditation requires you to let go of your preconceived notions, judgments, and expectations about the experience.
“It’s hardly woo-woo; It’s rather hard work! “Says Rinzler. “When it comes to challenges, sometimes people think they should come in once and feel peaceful forever. It’s a bit like going to the gym and feeling disappointed for not getting ten pounds thinner. It takes time To see the benefits of meditation, we always warn people to be patient with themselves and to allow space for the practice to work its magic. “
With that said, different forms of meditation have different benefits. Overall, however, research shows that a little meditation every day will boost your immune system, improve your sleep cycle, and, among other things, lead to a more productive work life.
“In Tibetan, a word for meditation is ‘gom’, which can also be translated as ‘familiarize’. One way to think about it is to get acquainted with everyone who we are, ”says Rinzler. “At MNDFL, we strongly believe in offering proven techniques from trained teachers – people who have studied with someone, who has studied with someone, who has studied with someone, dating back hundreds if not thousands of years. That way, you know that what you are getting is helpful and worthwhile. “
We all run around trying to cross things off a checklist, which ironically leaves little time for something that might actually alleviate the stress of our busy schedules. So what can you do if you can’t schedule hours of meditation like Buddha did back then?
Ahead of us, Rinzler shares three millennial techniques that can be incorporated into the craziest days. We don’t play Jedi pranks on you; In fact, they are as simple as they look and, over time, can become an integral part of your self-care routine. Apps like Headspace are great and all but require you to stay connected to your phone which defeats the purpose of meditation.
With Rinzler’s suggestions, you can pull the plug and try to focus inward. If you can create a quiet environment in which to do this: great. If not, they’re just as useful during your lunch break or when you’re on a train when you’re confined to a smaller space.
For the early bird: “Set an intention to the the Day. After focusing on the breathe, look at, ‘What Quality do I want to cultivate today? ‘Let the answers ripple over you and keep coming back the Question as the Subject of meditation. Note if an answer feels particularly relevant to you. As you emerge from meditation, make a commitment to focus on that quality to the just this one day. “
For the night owl: “Consider, ‘What am I grateful to the today? ‘Start similarly to before with the then breathe Move in the Consideration;; Whatever answers come, they are fine. Keep coming back to the Question. At the the end of the In the session, see if you notice heightened feelings of appreciation and gratitude in Your Body.”
For the person who needs a break from their desk: “Take a moment to feel the weight of Your Body on the Earth. Gently Elevator up by Your Spine. Attached to the natural cycle of Your Breath, feeling the Rise and fall of Your Belly. When Your Thoughts wander, come back to the physical sensation of the Breath.”
And if you’re looking for a little more guidance or enjoy being in the classroom, studios like MNDFL offer hands-on help from meditation professionals.