Meditation Without Frustration –
Meditation Without Frustration
I see many clients who are very stressed out and seem to push themselves to the limit everyday. This sets people up for major health challenges down the road. When a person does not manage stress well, too much cortisol is produced which wears away the lining of the gut, lungs, skin and brain. When these protective layers are compromised a person is likely to have allergies, headaches, bloating, heartburn, gas, acne, asthma, food allergies and much more.
My Introduction to Meditation:
Back in 2009 when my health took a nose dive, I sought help from a wise nutritionist named Dixie. She went to the same nutrition school that I did but she had many years of experience as a healer. She was a very wise soul and Buddhist who lived in an Ashram. She knew a thing or two about meditation, relaxation and stress relief, to say the least. While I am not as Zen-ed out as Dixie, I can still try my best. That is the thing about meditation: perfection is not required. It is a practice and something we get better at each time we do it. We have to train our bodies and brains to calm down and be in the moment. If someone decides to start a meditate practice it will have great benefits for health by immediately reducing stress.
How to Meditate:
- Wear comfortable clothing
- Play some soft peaceful music (such as Kitaro may help beginners to relax)
- Create a quite space free from distractions
- Get comfortable: you can sit on a pillow with your legs crossed, sitting up straight
- You can also try lying on the floor in a comfortable position (but avoid sleeping)
- Close your eyes
- You can put your hand on your belly and feel it rising and falling
- Try repeating a word or phrase: such as peace or love
- Focus on your natural and normal breathing
- Just observe the thoughts that come like waves without criticism or judgement
- Don’t try to stop thinking just accept the way you are now
- Thoughts will calm as you keep practicing
- Try starting with 5-10 minutes and work up to 20-30 minutes
- When finished, slowly open your eyes and let your thoughts return to a normal rhythm
- Just like exercise, with practice it will get easier to get into a meditative state
Don’t over-think it
You can shut your eyes and breathe for two minutes before a meeting or phone call. You can do it when you are parked in a parking lot. It does not have to be a formal setting with candles and incense. The main thing is to do it whenever you can fit it in. If your boss or spouse is driving you nuts, that is the perfect time to take a 5 minute “me” break. Walking can even be a meditation if you do not blast music and focus on enjoying the surroundings.
How meditation can improve health:
- Support adrenal glands by taking people out of fight or flight mode
- Helps to balance the immune system
- Reduce anxiety and depression
- increases stomach acid for improved digestion
- Reduces cortisol and belly fat
- Lowers blood pressure
- Increases concentration and attention span
- Improves sex drive by reducing cortisol
- Reduces inflammation and chronic disease risk
- Expands compassion and connection for others
- Improves sleep and provides insomnia relief
- Reduces chronic pain
Looking for more info on meditation and mindfulness:
One of the first CD’s I got about meditation and increasing mindfulness is from Dr. Jon Kabat-Zinn is internationally known as a meditation teacher, author, researcher, and clinician in the fields of mind/body medicine, integrative medicine, lifestyle change, and self-healing. He is an expert in stress reduction, relaxation, and the applications of mindfulness meditation in everyday living to optimize one’s capacity to deal with stress, pain, and illness across the lifespan. His work is now referred to by health professionals as mindfulness-based stress reduction (MBSR), and is offered in medical centers, hospitals, and clinics around the world.
Good apps for meditation:
Meditation oasis: I love her calming voice and it puts me right in the om state even when I am super stressed.
Sources:
http://www.psychologytoday.com/articles/200105/the-science-meditation
http://www.psychologytoday.com/blog/the-courage-be-present/201001/how-practice-mindfulness-meditation?page=2
http://stress.about.com/od/stresshealth/a/cortisol.htm
http://www.womentowomen.com/adrenalhealth/effectsofhighcortisollevels.aspx
Rhythmic exercise—such as running, walking, rowing, or cycling—is most effective at relieving stress when performed with relaxation in mind. As with meditation, mindfulness requires being fully engaged in the present moment, focusing your mind on how your body feels right now. As you exercise, focus on the physicality of your body’s movement and how your breathing complements that movement. If your mind wanders to other thoughts, gently return to focusing on your breathing and movement.