#unguided meditation

[utilitycaster]

ok but literally connecting the tissue of my faves by campaign is "reluctant/hesitant meditation scene."

[chronicallycouchbound]

Guide to interacting with people with psychosis spectrum disorders and psychotic symptoms

If someone who has psychotic symptoms is talking to you about their hallucinations or delusions, do not suggest:

That they are inherently violent or dangerous Why: Statistically, people with psychosis are more likely to be victims of violence, not perpetrators. They are more likely to be killed by police than people without mental illnesses.

That their hallucinations are actually reality and everyone else can’t experience it Why: this can cause further dissonance between reality for the person, especially if they’re actively experiencing symptoms. It can lead to derealization and depersonalization, and exasperate or trigger hallucinations and/or delusions.

That they are a prophet, god, all powerful, etc. Why: along with the above reason of causing further separation from reality, many people with psychotic spectrum disorders experience delusions, one common type of delusion is called delusions of grandeur, which is a specific delusion around perceiving oneself or one’s accomplishments as greatness or of higher status than others. This specific delusion can be dangerous because it can lead to the person believing that they are immune to consequences, including physical harm to oneself. By affirming beliefs of the person being god-like, it can trigger or exasperate this delusion. This is especially common with people who have Bipolar type 1 with psychotic features and they are in manic states.

That they should just meditate Why: Meditation often isn’t safe for people with psychosis! Studies show that unguided meditation is especially risky, because without focusing on reality, people with psychotic symptoms are more likely to have hallucinations, or have depersonalization/derealization.

That you can see/hear it too, when you can’t/lying to agree with their hallucinations Why: This will absolutely exasperate symptoms, also it’s lying and is wrong and a genuinely horrible thing to do. This one should be obvious.

That they should just use cannabis or other psychoactive drugs Why: THC and other psychoactive compounds, can trigger psychotic episodes in people who have or are predisposed to psychosis, and trigger anxiety and hallucinations, which can exasperate symptoms. That being said, individual experiences may differ greatly, and they may be able to use psychoactive substances with no issues, but to suggest it as a cure-all or without a proper understanding of its possible negative side effects can be dangerous. Also, many antipsychotics and other psychiatric medications interact with many psychoactive drugs, so it’s important to know if it’s physically safe for them to use both at once.

Things you can say/do instead!

When actively experiencing symptoms/episodes:

Maintain a calm and steady tone of voice, don’t yell.

Explain what you’re doing before you do it, and try to avoid sudden movements which can scare or jump someone

If they have an action plan, follow it. I also urge you to remember that they’re scared right now. They likely don’t want to hurt anyone, but they’re terrified. Find ways to be safe, preferably that don’t involve police (there are lots of statistics around why this is unhelpful and can be dangerous)

“I understand that you feel scared right now, let’s find ways to be safe through this.” Be supportive! Psychotic symptoms are similar to symptoms of any other mental illnesses, when someone is depressed or anxious, we often reach out with kindness, remember that people with psychosis also need that compassion and consideration.

“We are at [location], I am [name] we are [relationship to person], we are safe” Talking about reality can be really helpful, most people with symptoms need some guidance around basic understandings of reality, affirming what is real can help them distinguish what is and isn’t. An important note, reality checks can sometimes be more harmful than helpful. Usually, a person who needs a reality check will just ask the questions: “Who are you?”, “Where are we?”, Etc.

Sometimes, doing reasonable things to help them feel safer is necessary to help them calm down enough that they stop having severe symptoms. For example, someone who is afraid that people are watching them might want to cover windows and lock doors, help them create a safe space for them mentally by doing that. Some requests might be a bit odd, but harmless, like putting salt in the doorways so demons can’t get in, you can do that, or find alternatives to help them feel safe. It’s important to try to create this safe space while also affirming reality.

Try not to focus on the specific hallucination, but rather on their feelings, for example instead of talking about the demons or details about the demons, talk about their feelings about the demons, and how you can make them feel safer. It can help them feel secure to have someone in reality helping them stay safe while they cope with these scary symptoms.

Ask permission before touching, consent is particularly important for people with psychosis, we are often stripped of our right to consent while in episodes.

Offer snacks, stuffed animals, or other comfort items

When talking about their experiences, diagnosis, or when not in episodes:

Ask how you can be supportive, both in and outside of episodes, some people need help with remembering medications, or someone to call when they’re scared and having symptoms. Sometimes it just helps to be able to explain what they’re going through and have someone just listen. They know their needs best.

Help them come up with a crisis/safety plan for when they have episodes, it can literally save their life, or at least make it more manageable and sometimes less scary.

Check on them if they seem off, have life changes, or are isolating.

Learn their warning signs and help them stay safe before they have episodes, and hopefully prevent them from happening or being more unmanageable.

Offer to do reality checks if that's something that helps them

Offer to do medication reminders ( if you're able to)

I was diagnosed with Bipolar 1 with Psychosis when I was 18. I have many psychotic symptoms including hallucinations, delusions, derealization, and depersonalization. This was written from my own experiences, research, and recommendations from providers. I highly recommend seeking out more information and experiences about psychosis to gain a more comprehensive understanding of it. No guide is one-size-fits-all, and this is definitely incomplete in many ways, but hopefully, this provides some insight or education for you.

[kfedup]

Five for Friday

Let's get a little thematic this morning; things I am learning about.

Ancestral trauma - I'm halfway through the reading and exercises in the book It Didn't Start With You, How Inherited Family Trauma Shapes Who We Are, and How to End the Cycle by Mark Wolynn. In tandem, I'm building out my family tree on ancestry.com and have traced my father's father's side back to Little Compton, RI in the 1600s. These birth, death, and census records are insufficient storytellers, but it's at least a foundation. I'm so angry and sad that I have no ties to anyone on that side of my family. Nobody talks about our ancestry. Nobody talks about anything. No relating to my relations. No big revelations in the book yet, either, but it's helping me talk to myself in a far more compassionate way and to see those who have already passed away with similar compassion.

Movement - through weekly one-on-one pilates coaching, a daily morning practice of pilates, yoga, stretching, and several walks a day, I'm bringing more awareness to the space my body takes up in the world. I'm noticing the ways gravity anchors me when I'm still and when I'm in motion. I'm slowly working through the workbook Body and Earth: An Experiential Guide by Andrea Olsen, which is full of science, art, exercises, beautiful creative writing, and a call to bring our presence to our existence in a body on this Earth.

Attachment - I'm enjoying a tender, raw, vulnerable, and hopeful energy exchange with a man I've known (and had a ridiculously huge secret crush on) for nearly a decade. He lives in the PNW and is in a more complicated situation than me, which has activated my anxious attachment. The day before he expressed his desire to be close to me while visiting Kent for an event a few weeks ago, I'd said to my therapist that I felt ready to work on the anxious attachment patterns that have contributed to the cratering of my relationships. The universe is working quickly these days. So I am rising to it and sitting with these difficult feelings of abandonment, of not good enough, of not enough, of hopelessness that accompanies this sweet ongoing exchange. I'm determined to not carry this forward with me as an unexamined pattern of reaction and behavior. Awareness is everything.

Meditation - I think it's been six months that I've sat meditation at least 5 mornings a week after I exercise. Sometimes unguided, just following my in-breath and out-breath and bringing myself back to that without judgment when my thoughts arise, as they will, perpetually. I often use guided meditations from the Ten Percent Happier app, which I cannot recommend highly enough. Hate the name, but the courses are wonderful and the guided meditations are like having a mini retreat wherever I am in the moment. I'll do quick 5-10 min meditations in between work calls or before I start cooking dinner. The guides are highly experienced meditation teachers whose voices feel like home to me. Best app purchase I've ever made. And I notice that I am more naturally bringing mindful attention to so many moments that I'm not sitting meditation. I'm doing dishes, sitting at my desk writing, walking the dog, tidying up the living room, and I'm aware of the feeling of my body, of my breath, of the sensation of having sensation. I think I'm beginning to understand in small slivers what it really means to be here now and honestly, this is kind of all I want to do anymore. I'm thinking about going away to a silent retreat soon.

Humility - at least I think that's the focus here. I'm practicing holding space and listening without waiting for my chance to speak, without trying to solve people's problems, and without interjecting my own narrative into their story. I notice I'm doing this nearly daily with my sister who is in the midst of very challenging mental health issues with my niece. All I want to do is go there and help in concrete, tangible ways, but she said no and I have to repeatedly trust that she knows what's best for her and her family and my only job is to hold space filled with love. Period. Ended.

Bonus - my Mom has said repeatedly in recent years that she's not interested in learning anything new. I think she's afraid of failure, afraid that she doesn't have the mental faculties to retain anything, and she's frozen by anxiety and depression that she refuses to do anything about. I'm trying to have compassion for her, but at the same time, I notice that her negativity has been a huge driver of my deep dive into self-awareness and growth. I wish I didn't have to grind my cog of the capitalism wheel so I could spend all of my time exploring what it means to be a soul having an embodied human experience. I refuse to give up like that.

[imaginalstudio]

do you meditate?

short answer- yeah, i average about an hour a day of seated or walking meditation, some guided some unguided. Sometimes up to 6 hours or so depending on what's going. It's important to me. 🙏

[misty-caligula]

Literally Lottie’s therapies are all so self-directed.

Self-care: take care of a goat and learn about yourself doing so.

Regrowth: paint a cabin and ... I dunno, think?

Guidance: float in the dark and think about yourself.

Forage: ignore the assignment and drink.

Literally the big problem these women have is that they don’t have insight into themselves, they do not have the answers they’re looking for.

Shauna just assumes that she’s going to have to be violent, and she doesn’t even FIGHT it, really she just puts up the mildest defence and then accepts her fate with resignation.

Tai’s completely incapable of accepting that she even HAS any problems except for not knowing what to do about shadow!Tai. Which she assumes she has to do something about. Painting the wall is a literal waste of her time, because she’s NOT thinking about anything, just getting annoyed at the process.

Misty’s so bad at self awareness, she lays there for a while and all she really learns is that Walter likes her, and that she’s just the helpful person she’s always seen herself as. No, it’s the others who are wrong.

Also she might have learned that her parrot is gay.

Van learns nothing, just reinforcing that she doesn’t feel like she has the time or need to learn anything. As if we’re not all dying. As if we’re not all temporary. Every day might be our last, and that doesn’t actually devalue opportunities for growth and knowledge.

Lottie really is amazing. She has the capacity to exude such intense self confidence, such an aura of certainty that she has all the answers. But really she has one: grab a mirror and stare at it. If you can’t work out your own shit, if you can’t find the point, then just stare harder.

But every single one of these women’s core ISSUE comes down to a lack of connection, a lack of self-awareness, a lack of perspective. They’re all so locked into place by their trauma, they’ve BEEN staring at the mirror for 25 years. Why should unguided meditation on their own pain help them now? Why should Lottie (or Nat) be at all surprised that they go off task and end up just fucking around?

[selfundiagnosed]

The last 48 hours i have been so incredibly psychic its actually making me a little nauseous it feels like im in one of those teacup cars that is spinning super fast. As in like every random thought im having is super arbitrary shit i havent thought about in so long that happens to me like 24 hours later. Last two days i would remember a random thing, wonder about it, and wake up to an update on it the next morning. 😳 I also tried meditating last night and i felt the weirdest sensations coming over my body before drifting off to sleep. I have never felt myself experiencing anything like it before. Someone asked me about meditation once and at the time i didnt meditate but now i highly suggest guided meditation and focusing on the shapes being created behind your eyelids. Big game changer for me was the shapes behind my eyelids thing but i couldnt have achieved the results without the guided meditation in tandem with the shapes. If anyone is interested in the very special sacred youtube guided meditation i did that had my soul detaching from my body i can link it. very rare find i have looked for good guided meditations but i think the white noise in this particular video is what sealed it as rare as hell. ive been trying to do both guided meditation and unguided meditation to white noises of all kinds butttt none worked. this one did. I could not clear my mind for the life of me before but the guy i watched helped keep me on track. i actually had me getting these weird shivers and tingles i have never felt before bed it was an unreal sensation and very intense too. Ive also had a dull headache directly behind my forehead the last 2 days which is weird when you take migraine medicine that always works and has the last 4 years. and its not responding to pain killers either like 2 day long super dull headache… anyway that meditation was actually so crazy i think im going to become addicting to doing it just for the full body like shutters and tingles. It was so intense and so pleasant.

[defrostedvertebrae]

We've always done meditation unguided; but guided ones honestly work faster? Although when we get in that state we lose track of time completely; but it does feel like it puts you in the mind state faster. If any of you have some nice ones that you like we'd love to see them!

[zombee]

meditation changed my life. i haven’t practiced regularly in months but i have done it off and on for over three years now. it’s always so funny to me when people say “i’m bad at meditation” because just. sitting there. just Doing It. is all that meditation is. that’s it you just sit there and do it! there’s no winning meditation. even when you are more, i guess disciplined? you’re going to have days when your mind will race. knowing your mind is wandering and bringing it back is the point. that is the practice. the flipside of this is that unfortunately you do have to do it, you can’t just Get Good and Stop. while i’ve maintained skills i learned doing mindfulness practice that are INVALUABLE!!!! to my life, they fade when i don’t practice regularly. harder to remember to use, harder to use efficiently. 

idk man like yeah. meditation is hard. to sit still for that long (ten min is where i started and i rarely do more) and just not stimulate yourself at all... that was physically painful for me at the beginning. i’ve got autism i’ve got adhd i’ve got anxiety i’ve got depression i get lost in my own head i crave that stimulation... but i swear to god man. meditation changed my life and i really preach it (at least some form of active mindfulness) to everyone. i’m That Guy.

i can’t imagine just trying to do it unguided at first, definitely do that (i rarely ever do it unguided even after three years). idk i just! really love it! even when i hate it!!!!

[letssgolesbians]

abzû review

Abzû is a scenic underwater diving adventure game where you immerse yourself in a calm ocean world filled with colour and life. You perform fluid acrobatics as the Diver, and discover hundreds of unique species based on real creatures. You form a connection with the ocean life by interacting with hundreds of fish that procedurally react to you and their surroundings, and descend into the deepest parts of the ocean to explore its ancient mysteries.

It is a graphic adventure game, and available for PS4, Windows, Xbox One and Nintendo Switch. It is recommended for ages 5+. It has about 2 hours of gameplay, and is a short game to play in one sitting.

It has an isolated, cosy and calm vibe, with no pressure to act quickly or do combat, and the main mechanic of the game is exploration and meditation.

You can play it with one joycon, but people who experience motion sickness may struggle with this game. It doesn’t have much structure or many things to do, but the freedom of the game may be enjoyable to some. It retails at around £15.99, but may be on sale for significantly less at times.

I didn’t particularly enjoy this game - i found the gameplay to be too unguided and pretty boring, and i was never exactly sure what i was supposed to do or what was happening. The mechanics on switch were fiddly and difficult to figure out, and the story scenes seemed to go on forever.

It is a single player game, and there is only one character in the game (and one robot). It isn’t something that can be replayed in an entertaining way.

It was released on the 2nd August 2016, and has an IGN rating of 8.4.

[iamvibesfm]

I am a spiritual being inside of a human body 🧘🏻‍♀️

I honor the sacred divinity that exists within me 🪬

I am pure, beautiful, radiant light ✨

Repeat these mantras and affirmations in the morning, throughout your day at emotional check-points, and before bed for maximum benefits! Chakra cleansing and activating 🪬 Promotes emotional intelligence 💫 Guided or unguided meditation 🧘🏻‍♀️ Providing a calm headspace 🧿

I want to give everyone the opportunity to hear their beautiful words and affirmations put to music, so consider this an open invitation for you to send over your amazing work and let me help you bring it to life!!

📧 mollybzmental@gmail.com ⬅️

💫This is a FREE experience to share with as many people as possible 💫

❤️‍🔥JOIN ME ON MY MISSION TO SPREAD LOVE AND BEAUTY WORLDWIDE BY CREATING AUTHENTICALLY AND INTENTIONALLY FROM THE HEART ❤️‍🔥

[fitnessclub-001]

Guided vs. Unguided Meditation: Pros and Cons

When exploring meditation, you may wonder whether guided or unguided sessions are better suited for you. At One Wellness, our Online Meditation Training offers insights into both approaches, helping you make an informed choice.

Guided Meditation:

Pros:

Structured Approach: Guided meditation provides clear instructions and a structured path, making it easier for beginners to start.

Variety of Themes: It offers various themes like stress reduction, deep relaxation, and emotional healing, catering to different needs.

Increased Focus: A guide can help maintain focus and keep you engaged, especially useful for those new to meditation.

Cons:

Dependence on External Guidance: You might become reliant on a guide, making it challenging to meditate independently.

Less Flexibility: Guided sessions follow a specific script, which might not always align with your personal preferences.

Unguided Meditation:

Pros:

Personal Freedom: It allows you to meditate at your own pace and style, fostering a deeper connection with your practice.

Flexibility: You can adjust your meditation practice according to your needs and preferences, making it more adaptable.

Self-Reliance: Developing your own meditation routine can enhance self-discipline and personal growth.

Cons:

Initial Challenge: Beginners might find it challenging to establish a consistent practice without guidance.

Lack of Structure: Without a guide, you might struggle with focus and direction, potentially affecting the effectiveness of your practice.

At One Wellness, our Online Meditation Classes offer both guided and unguided options. By understanding the pros and cons of each, you can select the approach that best fits your lifestyle and meditation goals.

[tusharoshrink]

Manage Stress: Uplifting Mindfulness Techniques for a Balanced Life

We bring tons of tress with through our busy lives. Responsibilities at work, responsibilities with family and just the everyday tasks are enough to make all of us tired and also difficult to manage stress. The answer is simple, but is also needs mindfulness.

Stress management does not have to be difficult. The unguided way to manage stress is Mindfulness, which you can literally do anywhere by being in the present and without judging anything and it is a great stress reliever.

Ready to manage stress? Here we will talk about easy and effective excercises to practice mindfulness. These are just not plays of magic but are only living in the moment excercises that have great impact. So, given below are some of these exercises that will help in managing stress:

1. Deep Breathing: Your Ultimate Portable Stress Reliever

Stressed? Take a deep breath! A short vacation for your body and body. Breathing exercise literally a stress reliever that can be done anytime and anywhere.

Breathe deeply and slowly for the next few moments. Let your belly swell up and drop again, as you start to breathe. Let go of past concerns and future problems. Just focus on this moment. These inhaling and exhaling will help you in quitting the noise ringing loudly.

Deep breathing exercise is good for stress management. It is an easy practice that can be done anywhere to give you a sense of calm. Take a few deep breaths and start realizing that stress is just another part of life, but from now on you can breathe it away by doing proper and effective exercises and also by practicing mindfulness.

Breathe deeply and slowly every day. The more you practice this kind of deep breathing exercise consistently, the better it will help you to manage stress. Think of a place where you are calm and feel peaceful. Close your eyes and enjoy the great feeling to relax with every breathe you take. It is simple and effective, so do this for yourself.

2. Body Scan Meditation: A Relaxing Journey Within to Manage Stress

Do you know the meaning of meditation? So, meditation is a mental workout. It helps tp learn how to calm down that brain and get the peace back. One such practice of meditation is Body Scan Meditation that is suitable for anyone who does not practice any kind of meditation techniques in his or her life.

Take a serenity walk into your body. This is not about religion such as meditation spirituality, rather it is matter of attention to being with yourself and what you feel. Here's how to do it:

a. Get comfortable and settle in. You can sit in a chair or lie down, whichever position resonates with you and manage stress by practicing mindfulness.

b. Close your eyes and relax for a minute. Focus on your toes, do they get tight, warm or tingly? Maybe nothing at all? That's okay, just notice.

c. Move your attention slowly to your upper body. Then slowly climb stairs and start at the bottom by concentrating on your feet and then up to calves etc. Feel any of the sensations in each part with no judgement.

Close your eyes and slowly breathe when you are overwhelmed and uncomfortable. If you are feeling awkward or stressed, imagine that someone is giving you a warm hug. It can help you feel better.

There are various of benefits of meditation and this easy practice can give great calmness to your body, releases tension and helps you feel completely relaxed. No musical meditation can give you this kind of relief as compared to body scan meditation.

3. Transform Your Walk into a Blissful Mindful Adventure

Walking is a good form of excercise, but what about the other benefits of walking that have nothing to do with physical health? When you are walking midfully, it's not simply about moving from point A to point B but a quick and simple method of staying mindful.

So, do you know the real meaning of mindfulness? It trains your brain to focus on the present without judging. Anything can be done midfully, even your everyday walks! It is what you would call walking minfully.

Instead of just walking through them on autopilot as you always do, slow it down and take in the information then press your feet into ground, listen to each breath and observe body movement. Look around you, listen to what is happing and inhale. Just like putting your "super-senses" cap, turns even the most familiar walk into an amazing adventure!

Mindful Walking is also super easy! You do not need any fancy things or classes, just a willingness to be more present. This makes you walk quite meditative for both mental and physical well-being. So, the next time you go for a walk or headed out in nature be fully present and see how much enjoyable it can be!

4. Savor Every Bite: Discover the Joy and Serenity of Mindful Eating

Leave the bland eating healthy plans and weight loss diets. Intuitive Eating is a totally different approach to the way we think about food. Enjoying a meal means taking to savour it with all your senses, and eat more mindfully.

When was the last time you ate to taste? If you slow down, chew every bite completely and really process how it tastes with all different flavours in your mouth that is mindful eating. This benefit is that this not only makes meal time more pleasurable but can also contribute to better digestion and fuller presence in the now.

We confuse it eating fancy deliciuos meals, but mindful eating can be applied to anything you eat from a snack to an actual meals. It comes down to listening to your body and savouring each mouthful. Eating this way will help you build healthy eating habits. Turn off the noise, pace yourself and savour your food with a clear state of mind.

5. Unlock Stress Relief: Be a Super Listener to Manage Stress and Master Your Calm

Having difficulty to listen others? Cue mindful listening! It is a key to being a super listener for effective communication.

No more fancy listening skills or waiting for your turn to speak. Listening midfully is about being completely attentive to the sounds you hear, free from judgement. Whether it is birds' chirping, the sound of traffic or sounds like rustling leaves; all those things can help you to find peace and calm.

Listening mindfully can calm, helps to think positive, manage stress and hear different noises whatever they might be. It feels like a superpower that keeps you in the moment. This will also lead you to become and active listener in conversation as you would be more focused on what the other person is saying and also help you to manage stress effectively.

The next time you notice your mind feel resistance in the brain when waiting to speak then pause and listen mindfully as this might affect your communication skills. So, sometimes it is better to be a good listener and practice mindful listening instead of saying anything and you can manage stress effeciently.

6. Harness the Power of Gratitude Practice: Cultivate Joy and Manage Stress Effeciently

Feeling scared by stress? So, let us talk about gratitude, how it can change your perspective of life or help in keeping you positive and manage stress when things get tough. What is gratitude? It is the appreciation for the good things in life no matter how small or big they seem.

Gratitude is not shown just by saying "thank you". It is like showing happiness and respect in front of others. Also various studies recommend that a daily gratitude practice can greatly enhance your mental health and assist you to manage stress.

Consider allowing yourself to reflect on what you are grateful for each day. Anything that puts smile on your face, such as an encouraging friend or delicious snack, even simple things as beautful sunset. A good way to start practicing gratitude is by creating a gratitude journal.

When you take time to express gratitude, it works as a powerful booster in oneself and helps in enhancing your psychological well-being. That makes it a brain happy, manage stress and increase positive vibes.

Mindfulness - Your Everyday Toolkit to Manage Stress

Feeling stressed? You are not alone. The thing is that, you do always need to live under stress. Here, mindfulness techniques provide a beautiful and convenient wat to beat your stress and live calm.

Incorporate techniques such as deep breathing, body scan meditation, mindful walking and eating as well as gratitude practice in your day-to-day life. If you can set aside one minute to breathe and experience the present, it can be a gamechanger that helps redirect your attention toward things more positive, which therefore enriches your quality of life as well as harmony from stress and anxiety.

So, why not give mindfulness a try? You might be surprised at how these practices can help you to be powerful to manage stress and live a more mindful and joyful life. Remember, mindfulness is not just about achieving perfection, it is mainly about learning and growing awareness and taking care of yourself. Start small, be patient and enjoy the journey towards a calmer and make yourself stress-free.

For Booking Therapy and Counselling, visit us at https://oshrink.com/

[myceliumnetworkdev]

ODD ENCOUNTERS

Listening to one of the unguided meditation tracks few days ago, I’ve experienced something… intriguing. I am trying to get an understanding of what it was for few days now. First of all, after maybe just 2min into the listening everything started to happen. It was before going to sleep and I didn’t even made anything specific other then laying down and pressing play. It didn’t even have a…

[trexovablog]

The Power of Meditation: Finding Peace Through Mindfulness

There's a good reason why meditation has become popular in recent years. With our lives becoming increasingly hectic, many people are turning to mindfulness meditation to find peace and clarity. However, what is mindfulness meditation exactly, and what are its benefits? Let’s dive into the world of meditation and explore how this ancient practice can transform your life.

Introduction to Meditation

The practice of meditation dates back thousands of years. It's a simple yet powerful tool for calming the mind and finding inner peace. People meditate for various reasons, including stress relief, spiritual growth, and improved focus. But at its core, meditation is about being present and fully engaged with the current moment.

What is Mindfulness Meditation?

Mindfulness meditation is a specific type of meditation that involves paying attention to your thoughts, feelings, and sensations without judgment. Imagine your mind is a clear blue sky, and your thoughts are clouds passing by. Mindfulness meditation teaches you to observe these clouds without getting caught up in them. It’s about finding stillness amid the storm.

The Benefits of Mindfulness

Mindfulness meditation has numerous, well-established advantages. Here are some key advantages:

- Reduced Stress: By focusing on the present moment, mindfulness can significantly lower stress levels.

- Improved Focus: Regular practice can enhance your attention span and concentration.

- Emotional Health: Mindfulness helps you understand and manage your emotions better.

- Better Sleep: Many people discover that their sleep quality increases when they meditate.

- Enhanced Self-Awareness: Mindfulness encourages a deeper understanding of yourself and your patterns of thought and behavior.

How to Start Meditating

Starting with mindfulness meditation is easier than you might think. Here’s a simple guide:

1. Locate a Quiet Space: Decide on a location where you won't be bothered.

2. Find a Comfortable Position: Take a seat or lie down.

3. Concentrate on Your Breath: Be mindful of how you breathe. Observe the ascent and descent of your chest.

4. Observe Your Thoughts: When your mind wanders, gently bring your focus back to your breath.

5. Start Small: Begin with just a few minutes each day and gradually increase the duration.

Common Misconceptions

There are several myths about meditation that can deter people from trying it. Let’s debunk a few:

- "I need to clear my mind completely.": It’s normal for your mind to wander. The goal is to notice without judgment.

- "Meditation is religious.": While meditation is used in many spiritual practices, it’s fundamentally a secular activity.

- "I don’t have time.": Even a few minutes a day can make a significant difference.

Guided vs. Unguided Meditation

You might wonder whether to start with guided or unguided meditation. Here’s a quick comparison:

- Guided Meditation: A narrator leads you through the session, which can be helpful for beginners.

- Unguided Meditation: You meditate in silence or with ambient sounds, which might be preferred as you become more experienced.

Tips for Staying Consistent

Consistency is key to reaping the benefits of mindfulness meditation. Here are some tips:

- Set a Routine: Choose a regular time each day to meditate.

- Start Small: Avoid setting unrealistic goals. Gradually build up your practice.

- Use Reminders: Apps or calendar alerts can help you stay on track.

- Be Patient: Progress might be slow, but consistency will pay off.

The Science Behind Meditation

Scientific research supports the benefits of meditation. Studies show that regular meditation can:

- Reduce the size of the amygdala, the brain's stress center.

- Thickness up the prefrontal cortex—the area in charge of attention and decision-making.

- Increase neuroplasticity, which permits the brain to alter and adapt.

Meditation and Mental Health

Meditation has profound effects on mental health. It can help manage symptoms of:

- Anxiety: By promoting relaxation and reducing stress.

- Depression: Through increased self-awareness and emotional regulation.

- PTSD: By providing a safe space to process traumatic memories.

Meditation in Daily Life

Incorporating mindfulness meditation into your daily routine can be seamless. Here are a few ways:

- Mindful Eating: Take note of your food's flavour, texture, and aroma.

- Mindful Walking: Focus on the sensations in your feet and the environment around you.

- Mindful Breathing: Throughout the day, set aside some time to concentrate on your breathing.

Meditation for Kids and Teens

Children and teenagers can also benefit from meditation. It can help them:

- Manage Stress: Coping with school and social pressures.

- Improve Focus: Enhancing concentration for studies.

- Develop Emotional Regulation: Understanding and managing their emotions better.

Advanced Meditation Techniques

Once you’re comfortable with basic mindfulness meditation, you might explore advanced techniques like:

- Loving-Kindness Meditation: Focusing on developing feelings of compassion and love.

- Body Scan: Paying attention to different parts of your body in sequence.

- Mantra Meditation: Repeating a word or phrase to aid concentration.

Creating a Meditation Space

Having a dedicated space for meditation can enhance your practice. Consider:

- Comfort: Choose a quiet, comfortable spot.

- Ambience: Use candles, soft lighting, or soothing music.

- Simplicity: Keep the space clutter-free to avoid distractions.

Conclusion

Mindfulness meditation is a powerful tool that can bring peace, clarity, and balance to your life. By incorporating this simple practice into your daily routine, you can experience profound benefits in both your mental and physical health. Whether you're a beginner or an experienced meditator, the journey of mindfulness is one of continuous growth and discovery.

Embark on your mindfulness journey today and discover the incredible benefits of mindfulness meditation. Whether you’re looking to reduce stress, improve your focus, or enhance your overall well-being, mindfulness meditation offers a path to a calmer, more centered life.

[thetrinitarianmystery]

On Emphasizing the Out-Breath: Finding Ground

On Emphasizing the Out-Breath

Play your hunger.

Strum it like a silver chord.

Let it dance like a cool flame

round the earthen walls of

the fine ceramic vase of your body.

Relish the out-breath.

Without it there is no in-breath, no relief;

Yet it is not only an assistant but a 

companion.

Let it tickle your lip and whisper to you

quiet songs of going.

Stare at darkness.

Let it fill your eyes like warm water

in an onyx bowl; and let it

bellow its vacancy, its opening.

Open your windows to let the darklight in.

And now out. -------------------------

This poem feels right on a day that can feel like the out-breath of the holiday. It's about balance, about recognizing and deeply appreciating both sides of a duality. Without the ordinary Monday, there is not the special holiday.

And yet, I mean much more than that by this poem. It points me toward something I have encountered in meditation that is very difficult to put into words, but which I'll try to explain here.

Imagine yourself sitting in meditation. It's an unguided meditation—just you, sitting with your eyes closed. You are focusing on your breath, until your mind wanders toward narrating the fact that you are focusing on your breath. Okay, back to the breath. Then you notice a pain in your knee. The way you're sitting is straining it a little. Okay, practice self-compassion: you adjust your posture, and then you continue. Now you feel your chest rising and falling. You notice your rib cage, and you feel the bones in your leg. There's still a little resistance from your knee. Focus back on the breath. Feel how it tickles your upper lip as you breathe out.

You get the idea.

But notice in each moment how much you are not noticing. Of course, you can't really do this while you are in the act of noticing. To notice what you're not noticing is in a sense impossible, because as you scan for things that you aren't noticing they become the noticed. Yet at each moment, there is a background of the unnoticed against which the noticed takes form. While you are staring at the darkness behind your eyes, observing a mental model or image of your own ribs, it is surround by not-ribs—by a darkness and space against which it stands in contrast.

That space is sometimes called the "Ground of awareness." It's like a background of emptiness in your subjective experience, against which particular appearances arise. Your eyes don't need to be closed to notice it (or, perhaps more accurately, to acknowledge that you are noticing against it or relative to it), though in my experience it does help. The Ground is always present, as long as appearances are present. They are two sides of the same coin.

It is the punchline of many spiritual journeys to realize (in a deeply embodied, intuitive sense) that you are One with that Ground of awareness. Indeed, you can identify with it. You are continuous with this Ground of potentiality, continually arising from it in your conceptual renderings and then diffusing back into it.

You are the negative space as well as the positive presence, interdependently—the out-breath of background emptiness as well as the in-breath of appearance and narrative.

This may sound nonsensical unless or until you have experienced it for yourself, in which case it will make perfect sense.

This realization, in tandem with cognitive behavioral therapy and medication, has been invaluable for me in living with anxiety. My own anxiety is marked by an over-identification with the appearances in awareness, with taking appearances too earnestly that deserve equanimous distance and doubt or scrutiny. Identification with Ground moves the locus of identification from the appearances themselves to the watcher, or the watching, of the appearances.

This is a sort of deathless state where nothing can fundamentally touch me. There is nothing that needs to be done in this state. Insofar as I am identified with Ground, I don't need to be smart, I don't need to be funny, I don't need to be liked. In fact, I cannot be other than I am: encompassing, noticing, becoming and un-becoming.

And yet, from identification with Ground arises a new sort of authenticity and self-expression. This is the authenticity of not trying to be anything in particular. It is to expand my worldview to realize that I am not only as I appear to myself (though this is part of my totality), but that I am also that nebulous [ ] to which and out of which anything appears at all.

It is not ultimately my goal to convince anyone of anything here. But I offer these reflections in case they might be helpful for your own mental well-being as they have been for mine.

Thanks for reading!