Tag: stress reduction

Twelve Breaths

Uncategorized

spiral-1000782_1920“Breath is the bridge which connects life to consciousness, which unites your body to your thoughts. Whenever your mind becomes scattered, use your breath as the means to take hold of your mind again.”
― Thich Nhat Hanh

There is power in the breath and it is so easily forgotten.  Sure you get reminders in yoga and exercise classes but once in a while isn’t enough.  Earlier in the week, I had a profound connection with my breath.  I was feeling a migraine coming on, not too surprising with stress over medical issues and an elderly parent.  Oh…then there’s that whole the state of the world thing and the anxiety that often comes with the creative process.

I examined my usual options- ride it out for a couple days of excruciating discomfort or take the prescription for it, which works, but gives me a hangover the next day.  I decided to try a new option- lie down and deep breathe through it.  When I say breathe, I mean deep belly breaths that seemingly fill my body.  Amazingly enough, my headache was gone in about 15 minutes.

This was a huge breakthrough for me.  What if I used breath throughout the day as a preventative to keep stress and headaches away?  Now I have adopted a practice (in keyboard-393838_1920addition to my 12-minute daily meditation ) of focused breathing.  Three times a day I sit or lie down, close my eyes and take twelve DEEP breaths. Inevitably my shoulders relax and I get back in a centered space.  I set a reminder on my phone.  Try it.  Even one time a day can make a difference.  Air (for now) is free and no mantra is required.

For added stress reducers I’ve deleted the news app, and social media apps on my phone (too much information). Often have my phone in the “do not disturb mode” and keep it out of my bedroom at night.  There is also great power in taking charge in one’s own brain…

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Why I Meditate

The Creative Process, Uncategorized

606-to-507-028For many, the word meditation conjures up images of Buddha- like figures sitting in lotus position, hands in prayer, dressed in monkish robes or yoga gear & chanting Om in long breaths. Find me in meditation & you would see a disheveled middle-aged woman propped up in bed first thing in the morning, legs stretched out under the covers, hands upturned in her lap, eyes closed & silently breathing.  It’s an unglamorous but serene picture.  This is how I prefer to start my day.

Meditation has been a part of my life off & on for over 20 years. I turned to it, as many do, during a period of great upheaval in my life. The liberal minded church I was attending at the time offered a free class.  It was a simple procedure.  Close your eyes, scan your body for tension, & then breathe observing your thoughts without judgement.  The teacher suggested picking a 2 syllable word, known to some as a mantra, to focus on while breathing.  This could be something like “om-sa”, “breathe in-breathe out”, “I am” or something that holds meaning to you.  You can visulaize a peaceful scene. That was it.  No need for a guru, a specially assigned mantra, or shelling out lots of money.  The deal breaker for me was the suggested 20 minutes twice a day.

I did start on that schedule & then could not stick with it.  Rather than throw out the entire practice this is what my practice looks like now- 12 minutes before I start my day.  It really helps for me to throw in a late afternoon practice before dinner but that is usually the exception than the rule.  Sometimes all I can muster is observing my breath 5 to 10 times during my day.  It all helps.

This is what I’ve gained from meditation- focus, grounding, & insight.  Previously I had the mistaken notion that meditation was about controlling my thoughts. I was wrong. It’s about observing the mind & body without judgement. If you find your mind wandering, just come back to the breath & note what you were thinking about.  This will happen over & over.  Eventually you will gain an awareness of your thought patterns throughout your day & a habit of self- correction.

One of my first realizations was that my default body position is with my shoulders scrunched up to my ears.  That may not sound like much, but relaxing my shoulders has helped relieved me of back & shoulder pain. Then, being a creative soul, my thoughts tend to be all over the map often wrapping themselves in a tight knot than constructive recognizable paths.  Now I am more able to develop ideas in a more constructive way. I can think in a more positive manner. It’s a defragging for the brain, a reboot for the thoughts.

Meditation is the ultimate reality check.  Slow down, stop, and go inward.  If you think you don’t have the time, all the more reason to start.  You will not regret it.