Meditation
December 14, 2009 2:25 PM Subscribe
Does anyone have any experience with meditation or simply quieting your mind?
I just got into a graduate program in counseling psychology and I am already an extremely anxious person, but I'm finding myself revved up all the time as of late. I do work out, I see a therapist, but I'm constantly bombarded by the constant chatter in my head. Some of my worries are legitimate and I take note of them, but I have an extremely hard time detaching from the barrage of endless chatter and as a result feel constantly drained. It leaves me feeling very drained most of the time as I'm using too much of my processing and focus on these thoughts. I use will power and medications to get me through this mainly, that's why I'm looking for some alternatives such as meditation to help out. My therapist is constantly telling me that we are what we think about most. If this is the case, then it's no wonder that I'm an easily startled, neurotic and highly anxious person. Any advice or recommended reading would be greatly appreciated.
I just got into a graduate program in counseling psychology and I am already an extremely anxious person, but I'm finding myself revved up all the time as of late. I do work out, I see a therapist, but I'm constantly bombarded by the constant chatter in my head. Some of my worries are legitimate and I take note of them, but I have an extremely hard time detaching from the barrage of endless chatter and as a result feel constantly drained. It leaves me feeling very drained most of the time as I'm using too much of my processing and focus on these thoughts. I use will power and medications to get me through this mainly, that's why I'm looking for some alternatives such as meditation to help out. My therapist is constantly telling me that we are what we think about most. If this is the case, then it's no wonder that I'm an easily startled, neurotic and highly anxious person. Any advice or recommended reading would be greatly appreciated.
Two things work for me: When I breathe in, in my head I say "in." When I breathe out, in my head I say "out."
If other thoughts intrude, I don't berate myself for "not concentrating" and I try to not spend any time thinking about those thoughts - I just notice the thought and go back to *inhale* "in" and *exhale* "out."
The other is an image that sort of came to me when I was going through a freak-out drama-filled time in my 20s, and I still use it when I'm trying to calm my monkey-mind enough to sleep. It's weird, but it works: It's a broom, sweeping across a wooden floor - I only see the broom from about halfway down the handle to the bristles. There's sunlight coming through an open door. That's it. There's something about the rhythm of sweep-sweep that keeps my brain from jumping around.
posted by rtha at 2:37 PM on December 14, 2009 [1 favorite]
If other thoughts intrude, I don't berate myself for "not concentrating" and I try to not spend any time thinking about those thoughts - I just notice the thought and go back to *inhale* "in" and *exhale* "out."
The other is an image that sort of came to me when I was going through a freak-out drama-filled time in my 20s, and I still use it when I'm trying to calm my monkey-mind enough to sleep. It's weird, but it works: It's a broom, sweeping across a wooden floor - I only see the broom from about halfway down the handle to the bristles. There's sunlight coming through an open door. That's it. There's something about the rhythm of sweep-sweep that keeps my brain from jumping around.
posted by rtha at 2:37 PM on December 14, 2009 [1 favorite]
Try this:
1. To start with, carve out 10 minutes every day, at the same time, to meditate. Don't try to do more at first, but be as consistent as you possibly can.
2. At your appointed time, turn off your phone, computer, and any other device that makes noise and can bother you.
3. Sit down, with good upright posture (the details don't matter, but it's easier for the mind to wander and tend towards sleepiness if you're slouching).
4. Close your eyes.
5. Notice your breathing. Do you feel your breath in your nose? Do you feel your chest moving? Do you feel your abdomen moving? The object is not to think about breathing - it's to have the most immediate, un-filtered, direct experience of breathing as is possible. Just feel the sensations.
6. If your mind begins to analyze your breathing, or it wanders off to other thoughts (and it inevitably will; at first you'll probably get about 2 breaths in before your mind is gone), just gently, kindly, remind yourself that your intention is to watch your breath. When this happens, you have not failed. Meditation IS watching what your mind is doing. When you notice that it has wandered, that's wonderful. That's meditation. Resist the incredibly strong temptation to evaluate every breath, minute and meditation session as a success or failure. You didn't CHOOSE to have your mind wander, did you? It just happened. And you noticed. That's great.
7. After you feel a bit calmer, or possibly after a few weeks of just watching your breathing, ask yourself a very simple question: what am I holding on to? Maybe you are holding on to tension in your abdomen or back. Don't force yourself to relax, but allow a release of tension to occur - this isn't as contradictory as it sounds because sometimes we hold tension unconsciously and it's quite natural to release it once we know it's happening. Maybe you are holding on to a fear, or a judgment, or a worry. You don't have to make it go away - just make room for it, as though you were expanding a large warm parka to allow somebody else inside. It doesn't have to tie you up, it doesn't have to control you - you just have to make room for it, and it'll go away whenever it goes away. When that happens is not your concern. You only have to see what's happening, and make room for it. You'll be surprised how much this helps a feeling lose its power, even if your instinct is to SQUISH IT OUT or something like that (that's pretty much everyone's instinct when it comes to unpleasant feelings or thoughts).
8. When you're done meditating (by the way, I suggest a timer, so you aren't constantly checking a clock - that can be reaaaally distracting), imagine someone - a clone of you, your favorite person, your favorite pet, your grandma, whoever - giving you a huge hug. Thank yourself for spending this time on your own wellbeing, and remember - this is important - that when you spend time on your own wellbeing, you WILL be helping others as wel.
9. Do this every day, regardless of whether or not you feel you need it. It will help.
10. In a stressful moment, take at LEAST 10 breaths. Sit back. Notice the sensations around you. Run through the senses - what does your skin feel? What pressures are you feeling (the chair, the floor, your hat, etc)? What can you hear and smell? How does your body feel? What kind of thoughts are running through your head? (If you notice that negative thoughts are running through your head, note that and put it down as a possible reason why you may be feeling stressed out.)
11. Consider taking a course in vipassana (insight) meditation. If you are in Boston, I can recommend some for you.
Message me if you have any questions. I'm a graduate student with about 4 years daily and retreat/intensive meditation experience, which, in the world of meditating isn't much, but it's something.
posted by Cygnet at 2:42 PM on December 14, 2009 [102 favorites]
1. To start with, carve out 10 minutes every day, at the same time, to meditate. Don't try to do more at first, but be as consistent as you possibly can.
2. At your appointed time, turn off your phone, computer, and any other device that makes noise and can bother you.
3. Sit down, with good upright posture (the details don't matter, but it's easier for the mind to wander and tend towards sleepiness if you're slouching).
4. Close your eyes.
5. Notice your breathing. Do you feel your breath in your nose? Do you feel your chest moving? Do you feel your abdomen moving? The object is not to think about breathing - it's to have the most immediate, un-filtered, direct experience of breathing as is possible. Just feel the sensations.
6. If your mind begins to analyze your breathing, or it wanders off to other thoughts (and it inevitably will; at first you'll probably get about 2 breaths in before your mind is gone), just gently, kindly, remind yourself that your intention is to watch your breath. When this happens, you have not failed. Meditation IS watching what your mind is doing. When you notice that it has wandered, that's wonderful. That's meditation. Resist the incredibly strong temptation to evaluate every breath, minute and meditation session as a success or failure. You didn't CHOOSE to have your mind wander, did you? It just happened. And you noticed. That's great.
7. After you feel a bit calmer, or possibly after a few weeks of just watching your breathing, ask yourself a very simple question: what am I holding on to? Maybe you are holding on to tension in your abdomen or back. Don't force yourself to relax, but allow a release of tension to occur - this isn't as contradictory as it sounds because sometimes we hold tension unconsciously and it's quite natural to release it once we know it's happening. Maybe you are holding on to a fear, or a judgment, or a worry. You don't have to make it go away - just make room for it, as though you were expanding a large warm parka to allow somebody else inside. It doesn't have to tie you up, it doesn't have to control you - you just have to make room for it, and it'll go away whenever it goes away. When that happens is not your concern. You only have to see what's happening, and make room for it. You'll be surprised how much this helps a feeling lose its power, even if your instinct is to SQUISH IT OUT or something like that (that's pretty much everyone's instinct when it comes to unpleasant feelings or thoughts).
8. When you're done meditating (by the way, I suggest a timer, so you aren't constantly checking a clock - that can be reaaaally distracting), imagine someone - a clone of you, your favorite person, your favorite pet, your grandma, whoever - giving you a huge hug. Thank yourself for spending this time on your own wellbeing, and remember - this is important - that when you spend time on your own wellbeing, you WILL be helping others as wel.
9. Do this every day, regardless of whether or not you feel you need it. It will help.
10. In a stressful moment, take at LEAST 10 breaths. Sit back. Notice the sensations around you. Run through the senses - what does your skin feel? What pressures are you feeling (the chair, the floor, your hat, etc)? What can you hear and smell? How does your body feel? What kind of thoughts are running through your head? (If you notice that negative thoughts are running through your head, note that and put it down as a possible reason why you may be feeling stressed out.)
11. Consider taking a course in vipassana (insight) meditation. If you are in Boston, I can recommend some for you.
Message me if you have any questions. I'm a graduate student with about 4 years daily and retreat/intensive meditation experience, which, in the world of meditating isn't much, but it's something.
posted by Cygnet at 2:42 PM on December 14, 2009 [102 favorites]
For anxiety, calming "rushing thoughts," and really as a general introduction to meditation, I'd suggest repeating a mantra: once as you breathe in, once as you hold, and then twice as you breath out. Adding a melody to the mantra may make it even easier and more pleasant than simply chanting it in a monotone. The mantra doesn't have to be anything religious (Buddhist, Hindu, Christian or otherwise) and doesn't even need to mean anything.
posted by infinitywaltz at 2:42 PM on December 14, 2009
posted by infinitywaltz at 2:42 PM on December 14, 2009
Cygnet's advice on insight meditation is really good, too, for the long run! But if you're in the midst of a panic and watching your breathing or observing your mind isn't helping fast enough, I'd still suggest using a mantra.
posted by infinitywaltz at 2:47 PM on December 14, 2009
posted by infinitywaltz at 2:47 PM on December 14, 2009
I've been doing mindful meditation for a couple of years now. There's no particular reason to go to a zen center. Just find a place you can use regularly, morning and/or evening, light a candle or incense and sit with your spine erect in a comfortable position. I kneel on a round pillow with another one on top of my feet to rest my bum on.
I started doing mantra meditations but after a while they started to seem repetitious (duh!) and more of an relaxation technique than mindfulness.
Now I do both. When doing mindfulness, I keep my eyes open and simply be in the moment as much as I can. It can be profound, or one long attempt to keep my awareness on the moment and out of my brain gibber.
Yes, it can help you a lot to find more tranquility in your daily life. I wouldn't suggest it being the only answer though mindfulness can help you build a calm center from which to run your life.
This man has written some excellent books on the subject.
posted by diode at 2:50 PM on December 14, 2009
I started doing mantra meditations but after a while they started to seem repetitious (duh!) and more of an relaxation technique than mindfulness.
Now I do both. When doing mindfulness, I keep my eyes open and simply be in the moment as much as I can. It can be profound, or one long attempt to keep my awareness on the moment and out of my brain gibber.
Yes, it can help you a lot to find more tranquility in your daily life. I wouldn't suggest it being the only answer though mindfulness can help you build a calm center from which to run your life.
This man has written some excellent books on the subject.
posted by diode at 2:50 PM on December 14, 2009
Take a yoga class! Go for ones that are labeled "gentle" or "serenity" - they focus on breathing and relaxation more than specific postures. I have anxiety and yoga really helps me. If you find you like the more meditative parts, then you can explore that avenue.
posted by radioamy at 2:56 PM on December 14, 2009
posted by radioamy at 2:56 PM on December 14, 2009
Everyone is different, but I found it much easier to start meditating and feel comfortable by taking some beginners meditation classes. I also find group meditation easier than meditating on my own, I feel supported by the group. I have taken several flavors of Buddhist meditation classes and can recommend vipasnina or insight meditation in particular (echoing Cygnet).
You can download lectures by lots of different teachers for free at the Dharma Seed. Or maybe try a few from this page. Many yoga studios have a free meditation session, if thats more your speed.
posted by shothotbot at 3:00 PM on December 14, 2009
You can download lectures by lots of different teachers for free at the Dharma Seed. Or maybe try a few from this page. Many yoga studios have a free meditation session, if thats more your speed.
posted by shothotbot at 3:00 PM on December 14, 2009
Mindfulness in Plain English
Also available here
posted by jckll at 3:03 PM on December 14, 2009 [1 favorite]
Also available here
posted by jckll at 3:03 PM on December 14, 2009 [1 favorite]
A few years back, I've participated in a meditation course.
It was called Vipassana Meditation, aka Insight Meditation, as teached by S.N. Goenka.
The course took 10 days full-time in which you learned first to calm your mind, and then to practice sensing your sensations, and how they affect you.
The course is relatively hard-core, as you stay at the center all the time, and are strongly discouraged to speak with anyone during the course. The diet during the course is strictly vegan, and no coffee, alcohol or other mind affecting substances are allowed.
The courses are always free (i.e. sponsored by senior students) and given in many centers around the world, at regular intervals.
While strongly inspired by Buddhism (they claim it was the kind of meditation that Siddhartha Gautama himself practiced and teached) the course did not focus on the moralistic or religious aspects of Buddhism.
While it took a good part of my summer-holidays that year, I found it a very profound experience. For me, it was a way to get to know myself, and to learn to detect emotions that influenced me.
I'm not an easily stressed person, but I have the idea that since this course, I am more able to distance myself from negative emotions.
As Cygnet pointed out, perhaps the most important factor with any sort of meditation is practice. You will need to get "meditating on a regular basis" in your system. That means taking half an hour each morning or whatever you choose, and then sticking to this schedule. The course lets you grow accustomed to this.
I regret not having found the time to incorporate daily or weekly meditation in my life. Nevertheless, I think it was a good experience for me, and if I ever have the need, I will pick it up again.
For what its worth, I was never as focused and creative as I was just after the course (I'm a scientist by training).
BTW:
Interestingly, the Vipassana meditation technique is applied in prisons, apparently with good results reg. violence and re-offend rates (see wiki).
posted by Zigurana at 3:05 PM on December 14, 2009 [1 favorite]
It was called Vipassana Meditation, aka Insight Meditation, as teached by S.N. Goenka.
The course took 10 days full-time in which you learned first to calm your mind, and then to practice sensing your sensations, and how they affect you.
The course is relatively hard-core, as you stay at the center all the time, and are strongly discouraged to speak with anyone during the course. The diet during the course is strictly vegan, and no coffee, alcohol or other mind affecting substances are allowed.
The courses are always free (i.e. sponsored by senior students) and given in many centers around the world, at regular intervals.
While strongly inspired by Buddhism (they claim it was the kind of meditation that Siddhartha Gautama himself practiced and teached) the course did not focus on the moralistic or religious aspects of Buddhism.
While it took a good part of my summer-holidays that year, I found it a very profound experience. For me, it was a way to get to know myself, and to learn to detect emotions that influenced me.
I'm not an easily stressed person, but I have the idea that since this course, I am more able to distance myself from negative emotions.
As Cygnet pointed out, perhaps the most important factor with any sort of meditation is practice. You will need to get "meditating on a regular basis" in your system. That means taking half an hour each morning or whatever you choose, and then sticking to this schedule. The course lets you grow accustomed to this.
I regret not having found the time to incorporate daily or weekly meditation in my life. Nevertheless, I think it was a good experience for me, and if I ever have the need, I will pick it up again.
For what its worth, I was never as focused and creative as I was just after the course (I'm a scientist by training).
BTW:
Interestingly, the Vipassana meditation technique is applied in prisons, apparently with good results reg. violence and re-offend rates (see wiki).
posted by Zigurana at 3:05 PM on December 14, 2009 [1 favorite]
The 10 day Vipassana courses that Zigurana mentioned can be found here, fyi.
posted by the dief at 3:20 PM on December 14, 2009 [2 favorites]
posted by the dief at 3:20 PM on December 14, 2009 [2 favorites]
Ways I quiet my mind: when my mind is racing, I take the time to really, fully address the chatter. What's bugging me? What am I anxious about? I get it out of my head by writing it down, and then let it go to be addressed later, at a chosen time, if I'm not able to address it immediately.
I've found counter-thinking to be very effective. You're therapist will be a great help with this aspect. If you haven't looked into it yet, consider giving CBT a try.
Problem-solving is a heavy hitter. If there's any aspect about my anxiety that would benefit from some kind of action, some concrete way I can make things easier on myself or feel more prepared or confident, I do it.
I practice gradual approach for anything that feels overwhelming. That means breaking things down into small steps, and/or doing what's easiest first and working my way up.
To-dos tend to make up a good bulk of my anxiety, so I put focused energy into getting myself organized in that area. When I have everything on paper instead of my head, and I know that I'm taking care of things, I'm able to relax. I no longer have to juggle and worry about twenty different things in my head at any point in time.
Finally, relaxation. Meditation is great, as is progressive relaxation. Don't worry about getting your mind perfectly quiet. Monks can spend years meditating, and still not get that down. Just let it be a time to quiet your body and let your thoughts slip by, bringing your mind back to its focus (if you're using one). Don't feel you have to limit meditation and relaxation to ten minutes a day. Remind yourself to relax your muscles throughout the day, and take a few seconds here and there to do mini-meditations.
posted by moira at 3:51 PM on December 14, 2009 [1 favorite]
I've found counter-thinking to be very effective. You're therapist will be a great help with this aspect. If you haven't looked into it yet, consider giving CBT a try.
Problem-solving is a heavy hitter. If there's any aspect about my anxiety that would benefit from some kind of action, some concrete way I can make things easier on myself or feel more prepared or confident, I do it.
I practice gradual approach for anything that feels overwhelming. That means breaking things down into small steps, and/or doing what's easiest first and working my way up.
To-dos tend to make up a good bulk of my anxiety, so I put focused energy into getting myself organized in that area. When I have everything on paper instead of my head, and I know that I'm taking care of things, I'm able to relax. I no longer have to juggle and worry about twenty different things in my head at any point in time.
Finally, relaxation. Meditation is great, as is progressive relaxation. Don't worry about getting your mind perfectly quiet. Monks can spend years meditating, and still not get that down. Just let it be a time to quiet your body and let your thoughts slip by, bringing your mind back to its focus (if you're using one). Don't feel you have to limit meditation and relaxation to ten minutes a day. Remind yourself to relax your muscles throughout the day, and take a few seconds here and there to do mini-meditations.
posted by moira at 3:51 PM on December 14, 2009 [1 favorite]
Meditation is great, you don't need long and you don't really need to setup a daily schedule. Take a few minutes out and just inhale for a slow count of three and then let the air leak out rather than pushing it out. Repeat.
What you'll find is that after a few minutes, you'll stop naturally and get up and go about your day. You probably won't notice the effect on your life practically for a few months, but once you do, you'll understand why it is that so many people find the practice so invaluable.
posted by Ultrahuman at 4:22 PM on December 14, 2009
What you'll find is that after a few minutes, you'll stop naturally and get up and go about your day. You probably won't notice the effect on your life practically for a few months, but once you do, you'll understand why it is that so many people find the practice so invaluable.
posted by Ultrahuman at 4:22 PM on December 14, 2009
When I need to quiet my mind, I silently repeat the Hail Mary prayer, over and over. (I'm not Catholic or even really religious... I just like it for some reason.) This works better than using a short phrase or single-word mantra because I have to engage my mind a little more to remember all the words, yet it is short enough that it can be repeated for as long as needed.
I imagine any short memorized prayer or poem would do the trick, and all the better if it's a bit inspirational to you.
When I was a kid I used to mentally "read" myself memorized passages from favorite books to help me quiet my mind enough to fall asleep when I was anxious.
posted by Serene Empress Dork at 5:23 PM on December 14, 2009
I imagine any short memorized prayer or poem would do the trick, and all the better if it's a bit inspirational to you.
When I was a kid I used to mentally "read" myself memorized passages from favorite books to help me quiet my mind enough to fall asleep when I was anxious.
posted by Serene Empress Dork at 5:23 PM on December 14, 2009
Jon Kabat-Zinn (previously) gives a great explanation of the practice and purpose of mindfulness meditation in this talk at Google. Hint: relaxation is a welcome side effect but while you are meditating, it is not the goal. The goal is simply to be mindful. If you watch what your mind is doing, and gently usher it back when it loses focus, you will eventually learn not to be at the mercy of its habitual worrying.
Since you're training to be a therapist, you might want seek out personal or professional training in Mindfulness-Based Stress Reduction or Mindfulness-Based Cognitive Therapy. They're both evidence-based interventions which incorporate mindfulness practices into mainstream clinical psychology. You can read more about them in this NYT article.
The MSBR program at UCSD has free guided meditations available for download.
posted by embrangled at 6:41 PM on December 14, 2009 [2 favorites]
Since you're training to be a therapist, you might want seek out personal or professional training in Mindfulness-Based Stress Reduction or Mindfulness-Based Cognitive Therapy. They're both evidence-based interventions which incorporate mindfulness practices into mainstream clinical psychology. You can read more about them in this NYT article.
The MSBR program at UCSD has free guided meditations available for download.
posted by embrangled at 6:41 PM on December 14, 2009 [2 favorites]
Meditation is about simplicity and about making thought rational again. I have a very good friend who has studied Zen Buddhism for coming on 40 years now. I'm sure you'd hear this at a Zen meditation center or class as well, but he's always saying that the common conception that people have of meditation - "picture yourself by a quiet stream" or something like that - is quite false. He says that meditation also doesn't mean not thinking at all; it just means thinking one thing... and then the next thing... and then the next thing... in a clear and direct way.
I think the biggest obstacle we have now to this is the sudden ubiquitousness of media - there's always a soundtrack playing in the background or a show playing on TV. For me, the best solution is simply to do something small, practical, and regular to encourage myself to slow my thinking. The best thing I've ever done on that front is taking up a habit of taking a walk alone (no dogs, friends, etc) for at least an hour at the end of every day.
posted by koeselitz at 6:41 PM on December 14, 2009 [1 favorite]
I think the biggest obstacle we have now to this is the sudden ubiquitousness of media - there's always a soundtrack playing in the background or a show playing on TV. For me, the best solution is simply to do something small, practical, and regular to encourage myself to slow my thinking. The best thing I've ever done on that front is taking up a habit of taking a walk alone (no dogs, friends, etc) for at least an hour at the end of every day.
posted by koeselitz at 6:41 PM on December 14, 2009 [1 favorite]
you can get recordings of guided meditation - i got this one as a gift. it's got several guided meditations on it - just plug in your headphones, sit back, and relax. the narrator talks you through focusing on breathing and relaxing and mindfulness.
posted by rmd1023 at 6:59 PM on December 14, 2009
posted by rmd1023 at 6:59 PM on December 14, 2009
here is a simple way to integrate breathing into your life.
3 times a day take 1 minute to do the following:
count your breath, 1-10.
repeat until you get to a minute.
no need for incense, candles, music, etc.
just a simple basic way to create space for yourself in your day.
when you get more comfortable, add more time, add different seated positions, etc.
don't forget to breathe :) and good luck!
posted by anya32 at 7:50 PM on December 14, 2009 [2 favorites]
3 times a day take 1 minute to do the following:
count your breath, 1-10.
repeat until you get to a minute.
no need for incense, candles, music, etc.
just a simple basic way to create space for yourself in your day.
when you get more comfortable, add more time, add different seated positions, etc.
don't forget to breathe :) and good luck!
posted by anya32 at 7:50 PM on December 14, 2009 [2 favorites]
Get enough sleep. Eat a healthy diet. Find some exercise you enjoy. All great antidotes for anxiety. Books, classes, recordings, candles, incense -- all nice if they help you create the space in your life to sit.
But ultimately, it's just sitting and breathing. When you find yourself distracted by a thought -- and you will -- simply smile to yourself and say "thinking." Then go back to just sitting and breathing.
When I sit, I do as little as possible, so I don't try to concentrate or count anything or keep stray thoughts away. I just sit. I regard my thoughts and distractions as clouds in the sky, letting them float by and disappear. Neither clinging nor aversion, just sitting and being.
If you get distressed by the number of your distractions, think of it this way: The very moment you realize you are distracted, that is a gift of pure consciousness. In fact being distracted and coming back is the whole point to sitting. That's why some call it "practice."
It is great practice for life. We walk a path, we get distracted and stray off, we become aware we are distracted, and then we return back to the path.
In fact you can apply the same technique to any solitary activity, which might make it easier for you to "find time." When you are walking, driving, doing dishes, folding laundry, just do that one thing and that thing only (no TV, radio, etc). When you find your thoughts have veered off, simply smile to yourself and say "thinking" then get back to that one thing with single purpose.
posted by cross_impact at 6:57 AM on December 15, 2009 [1 favorite]
But ultimately, it's just sitting and breathing. When you find yourself distracted by a thought -- and you will -- simply smile to yourself and say "thinking." Then go back to just sitting and breathing.
When I sit, I do as little as possible, so I don't try to concentrate or count anything or keep stray thoughts away. I just sit. I regard my thoughts and distractions as clouds in the sky, letting them float by and disappear. Neither clinging nor aversion, just sitting and being.
If you get distressed by the number of your distractions, think of it this way: The very moment you realize you are distracted, that is a gift of pure consciousness. In fact being distracted and coming back is the whole point to sitting. That's why some call it "practice."
It is great practice for life. We walk a path, we get distracted and stray off, we become aware we are distracted, and then we return back to the path.
In fact you can apply the same technique to any solitary activity, which might make it easier for you to "find time." When you are walking, driving, doing dishes, folding laundry, just do that one thing and that thing only (no TV, radio, etc). When you find your thoughts have veered off, simply smile to yourself and say "thinking" then get back to that one thing with single purpose.
posted by cross_impact at 6:57 AM on December 15, 2009 [1 favorite]
My first introduction to meditation, like some others, was a 10 day S.N. Goenka meditation retreat. I would not recommend this as a first introduction to insight/vipassana meditation – it's too much all at once, and can leave one sour.
I would recommend Cygnet's suggestion to set aside 10 minutes aday instead. After finding a rhythm, you might be interested in more ambitious retreats.
posted by yourcelf at 7:19 AM on December 15, 2009
I would recommend Cygnet's suggestion to set aside 10 minutes aday instead. After finding a rhythm, you might be interested in more ambitious retreats.
posted by yourcelf at 7:19 AM on December 15, 2009
I got into meditation through yoga. It was a slow introduction, I got more accepting of the ideas and had time to ease my self into the practice. My favorite meditation is counting breaths while doing some yogic breathing. Your body will decompress when you breath fully - from your belly first and building up into your lungs up to your shoulders.
A lot of the benefit for me comes from calming the body down. The mind will follow. You may be surprised how much your body holds your stress and anxiety. Becoming mindful of your body can empower you to decide when to calm it down.
posted by Gor-ella at 7:52 AM on December 15, 2009
A lot of the benefit for me comes from calming the body down. The mind will follow. You may be surprised how much your body holds your stress and anxiety. Becoming mindful of your body can empower you to decide when to calm it down.
posted by Gor-ella at 7:52 AM on December 15, 2009
Here's a quickie that works well for me:
Close your eyes. Take a deep breath in. Breathe out slowly, and as you do, visualize the number 1. Keep breathing out until the image of the number is clear. Then, slowly breathe in, and on your out-breath, visualize the number 2.
I usually go up to 10. It's interesting - the numbers form differently sometimes. Usually they're a sort of soft white, but sometimes they'll be narrow lines or I'll form them differently... probably depends on my mood, but I'm not sure.
This is great for before exams / public speaking / confrontation. Opening your eyes after the tenth breath is waking up to a silent, calm world.
posted by amanzi at 8:23 AM on December 15, 2009 [2 favorites]
Close your eyes. Take a deep breath in. Breathe out slowly, and as you do, visualize the number 1. Keep breathing out until the image of the number is clear. Then, slowly breathe in, and on your out-breath, visualize the number 2.
I usually go up to 10. It's interesting - the numbers form differently sometimes. Usually they're a sort of soft white, but sometimes they'll be narrow lines or I'll form them differently... probably depends on my mood, but I'm not sure.
This is great for before exams / public speaking / confrontation. Opening your eyes after the tenth breath is waking up to a silent, calm world.
posted by amanzi at 8:23 AM on December 15, 2009 [2 favorites]
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posted by metahawk at 2:37 PM on December 14, 2009 [1 favorite]