Mindfulness and Meditation

Mindfulness is a way of being in which we focus our mind and attention on the current moment. This eliminates distractions and allows us to remain focused without judgment. Living in this way can reduce mental state anxiety, boost recovery, and place us in a parasympathetic state (calm) vs sympathetic state (fight-or-flight).

One of the ways to train this is through meditation, and there are several options to look at when approaching meditation. The first is Formal vs. Informal. Formal Meditation is what most people think of when they think of meditation: seated, some variation of legs crossed with eyes closed. That will be the meditation discussed today. Informal meditation is a moving meditation. It is seen in Traditional Martial Arts such as Tai Chi and Bagua, mindful practices such as Yoga and Qigong, as well as practiced in everyday movements like walking and chores.

Secondly, we have our types of formal meditation, there are 3 that I use and teach.

• Focused Attention - In this practice, we focus on something in our environment and count our breaths (inhale 1 .... exhale 1... inhale 2 ... exhale 2 ... etc). Count to 10 then repeat, when you can consistently get to 10 then increase to 100. If you lose count, start over. The point of focus can be an object, a place, or a sound (such as a gong or gentle music). This practice can help with convergent thinking (problem-solving and logic)

• Open Monitoring - In this practice, we open our perceptions not only to our thoughts and feelings but also to our surroundings. As the meditation progresses we try to feel timeless or at one with our surroundings. We observe without judgment and distraction. This practice can help with divergent thinking (creative solutions and approaching topics from different angles).

• Compassion Meditation - In this practice, we think of an individual (ourselves or someone else) and nurture a sense of: "May you be safe, healthy, happy, fulfilled, and at peace." Repeat this 3-5 times, then focus on someone else. This practice can help develop emotional intelligence and improve interpersonal communication.

A few things to keep in mind when starting a journey into meditation.

1. Don't forget to breath. Take deep diaphragmatic breaths.

2. Sit comfortably with good posture. This eliminates distraction from sitting pains and helps with breathing.

3. Find a relaxing spot with little to no distractions.

4. Start small. You may hear about masters that can sit for hours. Start with 5 minutes, and gradually progress to 20.

If you wish to learn more about meditation and mindfulness, be sure to check out our classes that incorporate these practices (Tai Chi, Bagua, Qigong & Yoga). Or, sign up for Wellness Coaching, which will be available at the end of November. Wellness Coaching is a holistic practice of optimizing our well-being.

-Matthew Barrett, NASM-CPT

(607)651-7116

Matthew@EBSFtraining.com