Excerpt from my forth coming book taken from the chapter on self awareness. I am so proud of the chapter and excellent resources I might share in another post. Ps. This is draft version
There are many different types of meditation which has been in existence for thousands of years. The eastern cultures religious practices engage in meditation in different shapes and forms. The idea of meditation has many different interpretations with its roots in most religious organisations.
From a secular and non religious perspective it has been translated to an effective methodology to empower organisations and the individual.
The secret is to find some form of meditation that you can use to be the master of your mind. Writing that sentence may seem a bit daunting to some or even harsh. The mind and the brain is like a muscle as the scientists call it neuroplasticity. For the human body to look great and feel great you have to be master over it by exercising and feeding it what it needs. The mind is exactly the same with practicing meditation we can help the mind look great and feel great. In summary the fitness of your mind determines your reality on the outside around you.
Altered Traits: Science Reveals How Meditation Changes Your Mind, Brain, and Body Book by Daniel Goleman and Richard Davidson is great introduction to Meditation. One powerful reason why I encourage you to practice meditation is it will help you over come your fears. The discovery that the amygdala (part of the brain) of meditators were less reactive than those of non-meditators. This is because meditators had a stronger link between the amygdala and the prefrontal cortex – the part of the brain related to planning and other complex cognitive functions. It has been shown that the amygdala-prefrontal cortex connection lowers the effect of strong emotions, whether they’re positive or negative.
The simple way to start meditation is to start with small sessions first with no expectations. As you develop your skills try different types and mix it up now and again. The benefits are tremendous from many different aspects with your mental and physical health at the core. The secret is to find out what works for you and experimenting and fine tuning. I will give a few suggestions on how to get started but don’t be upset if it has no immediate effects or results. Practice is the key to unlocking your hidden strength to become the master of your fears.
1 Setting is optional.
Location could be at home , work , park etc. Alone time
2 Position is optional.
Sitting down on chair , or floor , lying down. Comfortable position
3 Remove distractions.
Turn all electronic devices off or to silent. Not disturbed
4 Clothing optional.
Wear clothes that are loose not restricted. Body not distracted
5 lighting optional. Too bright may be a distraction to the senses,.Natural light
6 Temperature. Not too hot or cold difficult to relax. Stay awake be focused
7 Time. Any time which is convenient during the day. Being Present
8 Duration. Recommend at least 5 minutes so the body can relax. Relax body and mind
9 Frequency is optional. Similar to exercise the more you do stronger and easier become. Daily
10 Type is optional. Variety or same meditation depends on personality. Suit your needs
Now we will explore briefly simple techniques and strategies that can be finned tuned and developed. Illustration of exercise again helps you to understand we all have different body shapes abilities and motivations. Meditation is a personal preference which works for you. Don’t be afraid to explore ideas and methods. The secret is regularity and at times like exercise you don’t feel like doing it. For example you plan to meditate in the morning but missed the opportunity, why not reschedule later in the day even for a shorter session. Also you may find you can’t get into the zone and feel it’s a waste of time , that will happen from time to time. Don’t judge yourself or the activity too harsh say how you feel and come back to it another time.
Meditation the easy way
1 Find a quiet comfortable space
2 Take 3 to 5 deep breathes through your nose slowly
3 Hold each breath up to 5 seconds drawing in all the oxygen
4 Release each breath slowly through your nose up
5 Let your breathe return to its normal rhythm
6 Focus on your breathing patterns
7 Don’t allow any thoughts to disturb you
8 Focus on your breathe
9 Relax the whole body
10 Relax the mind to similar mode when you are just about to sleep
There are different variations of this meditation which can be tweaked or added to. The purpose of this meditation is to control the mind concentration. The more you practice quiet time with your mind more control you will have of being aware of your thoughts. The thoughts can become feelings and feelings can become behaviours. There are Different meditations for specific purposes to unlock the mind potential. When the mind starts to slow down it will become easier to recognise your thoughts for what they actually are.