Week 1 / TLF
Welcome to week one! Meditation!
This week we are going to learn about a tool that has been used for thousands of years by people of all walks of life. I will share with you my go to meditation that I teach everyone. I will also tell you why I chose this style specifically and share with you other styles of meditation and information on where you can grow your practice if you choose to.
Let’s get started!
Personally, I believe that meditation has a lot of false assumptions associated with it. Many people believe they can’t meditate, they can’t sit for that long, they can’t find that kind of time in their day, and the list goes on. I will tell you all of these are just excuses. We have either created them, because honestly our ego doesn’t like doing things out side of our comfort zone or because someone else projected their opinion and we decided to make it our own.
Here is the big picture though. We don’t need a special pillow, we don’t need a special room, and we don’t need an hour or more to meditate. Don’t get me wrong. Those tools are all great to add to a practice you have that you are proficient in and dedicated to. I use those tools and I have a dedicated practice, but for many people who are just starting to use meditation, that can be overwhelming. Most people need something they can do to open the door to even start meditating or to grow a bigger longer practice (if that serves them). That is why I am sharing this. Because everyone has time to meditate and everyone can meditate. I truly believe this.
In the big and small of it to implement meditation into your life, you just need to want to and then use the tools.
Let me share some back knowledge of why you would even want to start or strengthen your meditation practice. Here is the who, what, when, where and why of meditation. We wont draw this out as our main focus is to get you tools you can use in your life that are easy and effective. However, I feel that this will be helpful to know and give you the bigger picture of this tool.
In history some of the earliest written records of mediation come from Hindu tradition in 1500 BCE and from the 6th to 5th century in India and China. The word meditates means "to think, contemplate, devise, ponder.” Right here I want to point out something that so many people get hung up on. Meditation is not about having a silent mind. Meditation is about taking time to see our thoughts, slow our thoughts, and let go of them so we can be empowered to choose our thoughts.
Why meditate? What are the benefits?
Meditation can:
Increases focus/ lengthen ability to focus/ increase memory
Supports Self-awareness/ promotes emotional wellness/ emotional stability
Reduces stress/ anxiety/ overwhelm
Can generate kindness and happiness
What does Meditation do to the body?
Meditation allows us to encourage the body to go into the relaxation response. This response helps decrease metabolism and lowers blood pressure. By doing this we improve heart rate, breathing, and brain waves. Creating balance within the energy systems of the body. By creating balance in the body we encourage the amygdala to relax. The amygdala is what controls our fear response better known as our fight or flight response. Supporting this area and using tools to calm it can be extremely beneficial.
Who should use meditation?
In my honest opinion everyone. All ages of people can benefit from a meditation practice. As a teacher I use meditation to get myself ready for speaking events and sessions. It is a great tool for any teacher to use to support their self and to support their students. When we are conscious and intentional with our emotions and energy everyone around us can feel it. This is a great way to get ready for a test, a speech or an event. If your a shift worker you can use this to re-energize and re-focus yourself. If your a mom you can use this for a great "me time" tool if you can't get out of the house or if things feel overwhelming.
How to use meditation?
Now let’s get into the actual practice of meditation! A simple breath work meditation helps us to reset, refocus and redirect ourselves. Breath work allows us to move our brain to a Theta brain state. This is the state of relaxation. In this space we feel safe, supported, and balanced. Who doesn’t want more of that?
So how will this work? We are going to use a “Box Breath” meditation. This is a focused breath meditation that allows us to be in control, but achieve calmness. That sounds like a contradiction so let me explain. It allows us to stay “in control”, because we will be counting the timing of our breath, which will focus our thought so our mind wont wander. This makes us feel like we are in control. At the same time we will be using our breath to re-balance our body and our energy pattern, taking our brain into a theta sate creating a calm state in our body and mind.
Watch here:
Let’s get started!
You can do this meditation anywhere. Let me say that again. You can do this meditation ANYWHERE. So please do. Please use it in many places to see how well it works.
For now though, sit in a chair. We are going to start with a four count. As you grow your practice, I encourage you to increase your count time! But for now, we will breathe in for a count of four (Think: 1 Mississippi, 2 Mississippi, 3 Mississippi, 4 Mississippi).
Ready? Let’s begin:
Take a moment to evaluate how your feeling. On a scale of 1-10 gauge your emotional state or physical state.
Breathe in for a count of four (Think: 1 Mississippi, 2 Mississippi, 3 Mississippi, 4 Mississippi).
Hold your breath for 4 (again think: 1 Mississippi…),
Exhale for 4 (again think: 1 Mississippi…),
Hold your breath again for 4 (last time: 1 Mississippi…)
Now we will repeat these steps, two to three more times.
Take a moment and reevaluate how you feel? On a scale of 1-10, how are you? Now compare the beginning number and now. If you need to (your number is the same or went up) keep going. If your number went down fantastic that is the goal.
Watch here:
Take this short video, copy and paste the link either into your calendar, notes section or in reminders. For the next week try to do this at least once a day. Go above and beyond and set it for a daily reminder for the next year! Then use the video or the print out to support you while you meditate.
Don’t limit yourself though remember you can do this anywhere at any time:
First thing in the morning
On the way to work
Sitting in front of the computer/ TV
Sitting in a class room (this is a great tool to use before a test)
On the way to an incident (maybe you got a call about a family member, or you’re a first res-ponder)
Before bed
During an argument/ or after
At the end of a busy work day before you leave work use it as a transition tool
With a small child who is having a hard time (or with a patient if you’re in healthcare)
The list is endless.
Let’s wrap up:One of the reasons I use this meditation and I share it is, because it works. This meditation is used by so many for so many reasons. This meditation is even used by the Marines and SWAT teams, so you know it works. When used regularly this and other forms of meditation can have profound impacts on our lives and the lives we touch. The more you use it, the more you practice it, the more you will see the affect of it. I hope you make it a part of your regular practice and daily self-care practice.
See you next week for “Say’s Who” getting to the bottom of your thoughts!
Want to increase your practice or try other meditations? CLICK HERE
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