The New Meditation: Train the Brain
By Dr. R. E. Freedman
Expert Author Dr. R. E. Freedman
Most people have a difficult time committing to a regimen of daily meditation. We live in a society where accomplishments are equated with hard work, pain and struggle. Meditation is the exact opposite as it is about stillness and clearing of the mind. The accomplishment remains but in an entirely different area. One achieves a true sense of power through learning how to turn off the noise in their mind. The result is a much calmer, less reactive mind, leading to a far less reactive body. Decision making improves as a cooler head prevails. Life becomes easier due to a few short moments out of your schedule.
There are options and more palatable approaches concerning meditation, beyond the traditional twenty minutes, twice a day, for those who are locked into tight schedules. Traditional approaches have given way to more time effective methods that are simple to use, highly effective and fit into one’s daily routine, with benefits that continue to add to one’s quality of life.
The New Approach to Meditation:
(1) The 5 Minute Meditation-
Most would be willing to relinquish five short minutes of their day to a routine which offers noticeable benefits to both their physical and emotional health, especially if one of the benefits was becoming less reactive to stress and tension. Dan Harris, news anchor and author, mentions this in his book “10% Happier” where he shares his own compelling story about his struggle with anxiety and how meditation dramatically changed his life. Through learning how to use mediation, even at five minute intervals, he experienced a true affinity for this form of therapy and believes it can induce the same benefits for anyone on the go who still seeks peace of mind in the shortest time to decompress.
The concept, as described by Dan, is to maintain a straight spine, preferably sitting in a chair, close your eyes and become consciously aware of your breath (where you feel it the most: nose, chest, belly) Focus on how this breath feels as you inhale and exhale. Every time your mind begins to wander (which it always does), gently yet firmly guide it back to the breath.
This short exercise is beneficial in more ways than one can imagine and is addictive in nature. Feeling well, composed and in charge of yourself is the catalyst for continuation.
(2) Meditation Through Activity/Exercise
As children we went outdoors to play and make no mistake, that’s exactly what we did, PLAY. Nowadays, one takes a short break from daily routine, and desperately tries to reap the benefits from exercise. Unfortunately, they feel no better emotionally after the initial “pump” wears off. This is because they are also bringing an additional friend to their exercise routine. This friend is their “overactive mind.”
They had planned to use this time to relax, let off steam and enjoy the great outdoors but end up unfocused, thinking about past worries, future events, current agitations and anything but the peace and serenity they seek in the present moment of what should be a relaxing exercise routine.
The answer is clear. Learn to turn your mind off while using an exercise routine at the same time. This is doable while walking, running, swimming or any other type of activity that involves movement, preferably outdoors and alone. Here are the steps:
– Focus on your breath as you walk.
– Become consciously aware of the repetition of your footsteps or body movement.
– Use your senses: Sight, sound, smell as you breathe in the air.
– When intrusive thoughts slip in, gently but firmly sweep them aside and go back to focusing on your breath and/or body movement.
– Enjoy the moment without dragging in thoughts about past events or future ones that have yet to occur. Be the child again who loses him or herself in the activity. This is childlike, not childish.
(3) Meditation as a Sleep Enhancer
Many occasionally find difficulty in falling asleep at night. They toss and turn and become agitated when the hours pass without restful sleep. They become cranky the next day and experience a true lack of productivity, not to mention a diminished sense of well being. They take their work, worries, fears, angers and grudges to bed with them at night. This is a definite sleep blocker and requires a bit of discipline to overcome, but it’s simple to follow and produces fantastic results. Just follow the steps:
– Make sure your bedroom is cool in temperature by cracking a window and allowing fresh air to enter the room. This enhances sleep and refreshes the body.
– Lie on your back and keep your spine straight. Make sure your bed clothes are loose and arms by your side, rather than crossed upon your body.
– Become consciously aware of your breath as you inhale through your nose and follow it as you slowly exhale. It’s as simple as that.
– Be forewarned… your mind will intrude upon this exercise by imposing its own stream of thoughts in rapid succession. It might seem difficult to break this cycle but all it involves is the practice of gently but firmly steering your mind back to the focus of the breath.
– This practice will help you restore your sleep cycle and experience a fresh new outlook on life. It will also help you regain your own sense of power over sleep and your life as you realize there is a non-chemical cure for insomnia that actually works.
(4) The Quick Fix Meditation
When in a stressful situation, such as dealing with a boss, colleague, client or personal relationship, one is often unconsciously resisting confrontation in mind and body. This resistance leads to contraction of the muscles of the body. In order to break this habit of resistance/contraction, one may use the “quick fix meditation” and the results can be astounding.
– Become conscious of your posture and thoughts creating any tension in your body. You’ll be surprised at how quickly this becomes apparent.
– Consciously loosen in mind and body as you become aware of your breath.
– Slow down this breath as you feel it going in and slowly coming out again. Feel the resistance melt away as you exhale.
– This can be achieved in one conscious breath if necessary but understand that the longer you continue, the more the resistance continues melting and eventually disappears. The contracting muscles throughout the body loosen as relaxation replaces tension.
– The mind and body fall into sync after this exercise, resulting in the ability to think clearly, make better decisions and see all sides of a conversation rather than the closed down mind of a resistant individual.
– The result is calmer decisions, constructive thinking and a cool head. Less adrenaline release, less anxiety reactions.
The benefits of meditation, even in small increments are huge. From boosting your immune system to lowering blood pressure and most of all changing the chemistry of the brain, the rewards are immeasurable. There is a true science behind meditation. It will change brain activity and result in a calmer, less reactive way of thinking. This translates to peace of mind, lower stress triggers and in one word, happiness.
You do not have to make a long term commitment to the art of meditation but I guarantee you will notice the benefits in short order. You will experience more energy, a true sense of control over all aspects of your life, and a consciously happier sense of self. Relationships improve, calm, peace and relaxed thinking replace stress and tension. One is able to cope in a much more efficient manner with a great deal less effort.
The benefits of this new approach to meditation continue to make it worthwhile in more ways that you can imagine. It is certainly worth a few minutes out of your busy schedule to allow time for an experience leading to a healthier way of thinking and living. Best of all, it is simple, effective and free.
R. E. Freedman, Ph.D.
http://www.depersonalizationtreatmentcenter.com
drfreedman@depersonalizationtreatment.com
Natural Recovery Treatment for Anxiety and Depersonalization
Office Phone: 215-635-4700
Office Hours: 10:00 AM – 10:00 PM EST
Anxiety Helpline: 800-670-4673