Totally Meditation

Totally Meditation A2Z

Totally Meditation

by on Leave a Comment

Meditation and Adult ADD

Adult woman with ADHD trying to meditateAs an adult life can get hectic between working full-time, taking care of kids, running errands and so on there is sometimes not much time left to relax. When that rare moment presents itself, it can be hard to transition into stillness.

For adults living with ADD this transition can be even more difficult. With the adult ADD mind running on warp speed, it needs help to slow down. Meditation helps you slow down by encouraging a focus on the present. Just a few of the benefits of getting calm through meditation for adults with ADD are:

  • More patience: Patience, especially when dealing with people, leads to happier relationships.
  • Less anxiety: Being less anxious leads to a more positive outlook on life.
  • Reduce stress: Less stress means you are giving your body a chance to reap some pretty cool health benefits.If you’re an adult with ADD looking for a way to create stillness in your everyday routine, here are some tips to ease into a meditation practice:

Tip#1: Don’t take yourself too seriously 🙂 You’ll be happy to hear that there is no one right way to meditate. Play with it. Think of it as your time to relax and unwind.

Tip #2: Speaking of playing, mixing things up can keep it interesting. Some people enjoy settling into one meditation routine without altering it and if that works for you great, however if you find boredom is settling in, then switch things up. Try a new type of meditation, or meditate in a different place than usual.

Tip #3: Keep it positive – Living with adult ADD means sometimes you are your own worst critic, so be kind to yourself when you become distracted. A wandering mind is common when you learning to meditate so simply notice when your mind has wandered away from what you are doing and bring it back to the meditation at hand.

Tip #4: Set limits for how long you meditate. Restlessness and anxiety go hand in hand with adult ADD so it’s only normal that you might be worried about falling asleep and miss something important in your day (like work). Don’t be. If you tend to get hyper-focused, set a timer. Here are two timers that will do the trick

Tip #5: Get comfortable – Taking a hot bath, listening to soothing music, wearing comfortable clothes all can make it easier to transition into meditation. Also use forms of meditation that suit your needs that day, for example if you are tired you can meditate lying down, or if you are too antsy to even sit still try a movement based meditation. Again, there is no one right way to meditate.

Tip #6: Set the mood – Turn off the TV and put away your electronic gadgets (except that timer, if you need it) to help set a calming tone for meditation. If you suffer from a lack of focus, eliminating the distractions ahead of time will stop the problem before it begins. Set yourself up with an environment that promotes concentration. You can put on mellow instrumental music (something without lyrics, which can be distracting) in the background to help set the mood.

Tip #7: Use cues – Breathing, sensory, and verbal cues can aid greatly in transitioning into a meditative state. For example, focusing on your breath will not only help you transition into a meditative state, but will also help with feelings of restlessness or anxiety about starting to meditate. Drawing your attention to your breath will also help overcome lack of focus.

You can also set up sensory cues – for example leaving visual clues for yourself, like putting an item you associate with meditation (like a candle) where you are likely to see it at the time you plan to meditate.

Tip #8: Make it a routine – Scheduling a regular time for your meditation, or putting it on your to-do list will help you remember to do it. Tying the action of meditating to another action you do regularly can also make it easy to remember and do. For example, if you do your grocery shopping or something social on the same day(s) every week, you can use meditation as a way to prepare for the event or to wind down afterwards.

Tip #9: Get moving – Moving meditation is as good as stationary meditation and is definitely a more appealing choice for the hyper active ADDer. Moving meditation eliminates the distraction of feeling restless when you’re trying to calm your mind. For it to be most effective, choose something simple and repetitive, like walking.

Tip #10: Keep it short – If you find yourself lacking the motivation to start or continue your meditation practice, try breaking it into shorter sessions. You can build up to longer sessions once you are more comfortable with it. If you find yourself lapsing into daydreaming when you meditate try starting with a short 3 – 4 minute meditation. Starting small makes it more likely to happen and a 3 minute meditation done with focus is a great starting point.

Every person with ADD has their own unique set of personality quirks that can make relaxing and unwinding challenging. We can help walk you through those challenges.

Keep going, after all it is called a meditation practice for a reason 🙂

To your inner stillness – Anna

by on Leave a Comment

Overcoming Common Meditation Problems

Tips for Overcoming Meditation Problems

man with insomniaMeditation is like any practice. It comes easy to some but not to everyone. Just like you would need to practice a sport in order to master it, meditation also needs to be practiced and perfected before it becomes second nature.

At Totally Meditation we often see people who have difficulties learning meditation for sleep (or meditation in general). Here are some of the common problems with tips for overcoming them:

1. Not being able to lie still:
If your mind is racing with thoughts, lying still in bed may be the farthest thing from your mind. You might feel more like pacing the room or running up and down the stairs instead to tire yourself out. If being restless is keeping you from your sleep meditation, break being still into bite sized chunks of time instead. Keep your first few sessions of meditation short and don’t put pressure on yourself to meditate the “right” way or to accomplish anything profound during the meditation. You don’t need to have a “lightbulb” moment, or solve all your day’s problems that instant. You just need to be able to calm and still your mind so you can relax and get some sleep.

2. Being afraid of where your mind might go while you meditate:
It’s possible that either subconsciously or consciously you are afraid that meditating will bring up negative emotions or unpleasant thoughts. To combat this, rather than fearing these thoughts and emotions, try practicing non-judgement. See the thoughts as neither good nor bad, they are just thoughts, being objective about them helps to neutralize the emotions that you may normally attach to the thought.

One technique you can use is to visualize the thoughts as bubbles getting smaller and smaller until they are gone. By facing the fear of the “what-ifs” you can conquer them.

3. Too much to think about:
Writing the thoughts down before you meditate can help. Write them down on paper so your mind doesn’t feel it has to keep repeating them. After you have written out a short list of the things that are going around in your mind, tell yourself “I can look at this tomorrow when I am not tired and can think more clearly”. In essence this gives you permission to take a break from them.

4. Afraid of loosing track of time:
If you are concerned about falling into a time warp of either spending too much or too little time, handle that concern by setting a quiet timer to remind you when it’s time to come back to the real world. Doing so will give you control over how long you are “gone” and give you one less thing to think about 🙂

5. A secret disbelief that meditation will work for you:
You may have told yourself that meditation just isn’t for you because you are too restless or because you’ve heard others say it didn’t work for them so you wonder if it will work for you, and so on. Rather than letting these questioning thoughts run the show, examine the reasoning behind them. Why do you think it might not work? Have you given it a chance? (Remember practice makes “perfect”.)

Allowing yourself the opportunity to form an unbiased opinion about the practice enables you to change your perspective about meditation, and open up to it’s benefits. You’ll also allow yourself to be open to an important concept of meditation: to accept what you don’t know, what you can’t control, or don’t understand.

So the next time you find yourself struggling when you’d rather be sleeping, remember that struggle can be overcome as long as you understand it.

To your inner peace – Anna

by on Leave a Comment

Meditating into Spring

spring

There’s no escaping the signs of spring all around us. The damp darkness of the winter has given rise to the warmth of sunny skies and the wet dampness in the air has been replaced with the undeniable scents of early spring blooms. Crops are starting to grow and eggs are hatching. Spring cleaning is in overdrive and it’s out with the old and in with the new once again.

This year, the first day of spring (March 20th) also marks the Spring Equinox; a time when the sun shines directly on the equator and the length of day and night is nearly equal.

So what does this have to do with meditation you ask? It`s simple….the Spring Equinox is the perfect time for us to grow as individuals, to shed our old “paint” and put on fresh colors, to repair relationships that are broken, to have a fresh start. It’s the perfect opportunity to harness our inner power to make positive change in our lives.

Embrace your potential for change with a breathing meditation. By breathing in the smells, sights, and sounds of spring and exhaling any old, stale energy or “mental clutter” you free up room to breathe in clarity and calm.

Meditation to help free yourself of emotional roadblocks

Begin by conciously focusing on the action of breathing with some basic breathing meditations. Next …

  • As you breath deeply, affirm the change you are making (for example – “I am patient” or “I am more patient”).
  • Phrase it in a positive manner such as “I am patient” rather than “I am not impatient”.

Although your conscious mind recognizes what “I am not impatient” means, your unconscious mind doesn’t notice the word “not” so it remembers “I am impatient”.

To experience what I mean, try an experiment for yourself …

  • Take a deep breath in using the negative version of your affirmation for example “I am not impatient” and notice how that feels.
  • Now take a deep breath in using the positive version of the affirmation, for example “I am patient” and notice how that feels.

Did you notice your body and mind found it easier to believe the positive statement?

Breathing the fresh spring air also fills your lungs, allowing you to exhale any stress, anxiety, or tensions that you may be feeling which will allow you to start your spring journey relaxed and focused.

Wherever your spring journey takes you, we hope that it will leave you feeling refreshed, rejuvenated, and ready to take on any new challenge.

To your inner peace – Anna

by on Leave a Comment

Bye Bye Sheep – An Intro to Sleep Meditation

13620135_8d8dd8cfaa_o (1)We’ve all been there – tossing and turning late at night, trying to get some much needed rest but it’s nearly impossible. If you’ve counted sheet into the millions, had a glass of warm milk, or read a novel from front to back, and you’re STILL wide awake, chances are you might need a meditation for sleep. Sleep mediation works by slowing down, or even quieting altogether, the worrisome or stressful thoughts that come into our brain at 1AM, 3AM, 5AM…you get the picture.

Whether you regularly have insomnia, or can’t sleep due to stress, anxiety, illness, or the like, sleep meditation will help you to settle in for a great night’s sleep. Sleep – it’s something so simple but so crucial to our overall physical and mental health. Studies have shown that sleeplessness can lead not only to tiredness, lack of energy, and concentration, but also to an increased risk of developing high blood pressure and obesity. According to the National Sleep Foundation “there is a wealth of research indicating that people with insomnia have poorer overall health, more work absenteeism, and a higher incidence of depression”. Coronary heart disease occurs more often in those suffering from insomnia as well.

So how do you start using sleep mediation? First off, it’s important to understand the role that mindfulness mediation plays in sleep meditation. Rather than being reactive to the thought process that is keeping you awake you need to instead be aware of it and understand it. For example, if you are thinking about your performance review at work the next day and focusing only on how badly it could go, you won’t sleep. However, if you think about it and accept that it could go either way (good or bad), then chances are greater you will be able to fall asleep. It’s important to start any sleep meditation practice being mindful of what is keeping you asleep.

Sleep meditation works by relaxing the body and elevating its levels of serotonin which in turn lowers anxiety and stress, as well as your blood pressure. Whereas some people can’t sleep because of stress, some can’t sleep because of pain (i.e. a bad back, sciatica, etc.). When your blood pressure is lower, it reduces throbbing and swelling, common triggers for pain. By being mindful, you will also teach your brain to accept the pain, and not challenge it.

One of the most common techniques for sleep mediation is called mindful breathing which brings attention to the natural flow of the breath and helps channel the mind into the breathing process rather than on disruptive thoughts. It can be carried out alongside music or visual imagery, both of which help to transport you to a more relaxing atmosphere. As you are transported to this relaxing atmosphere, wherever that may be, use whichever breathing that feels most natural to help the intrusive thoughts disappear and a sense of calmness to spread through you.

Sleep meditation can also take the form of a “body scan”. No, it’s doesn’t mean you need to rush out to get a MRI. Rather, you replace the focus on breathing with an awareness of the sensations in your body. Your attention is gradually directed to every part of your part, starting at your head, and ending with your toes. You continue focusing on the sensations in your body until you start to feel “heavy” and fall into sleep.

These are just a few of the ways you can incorporate sleep meditation into your bedtime routine. For more information about sleep meditation and the benefits it holds for you, please contact us. We’re here to help!

To a restful night – Anna

References:

“Meditation for Sleep.” Headspace. Web. 24 Feb. 2015. <https://www.headspace.com/sleep-meditation>.

MARSHALL, STEPHANIE. “Help Me To Sleep | Advices For Getting Better Sleep.” Help Me To Sleep Org. 1 June 2014. Web. 24 Feb. 2015. <http://helpmetosleep.org/food/mindfulness-meditation-techniques-help-sleep/>.

by on

About Us

Totally Meditation – About Us

Imagine yourself sailing through each day filled with serenity and calm, regardless of how stressful things become.

Imagine going for health checkups and your doctor being impressed at how much your blood pressure has come down.

Imagine being able to think more clearly and feel less anxious. To be able to let go of the past more easily, not worry about the future and just ‘be’ – right here, right now, enjoying the moment.

All of these benefits can come from practicing meditation on a regular basis.

Meditation doesn’t belong to any one specific religion or belief system, nor is it necessary to be flexible enough to sit cross legged on a yoga mat. You may be surprised to know that it can be done sitting in a chair, or even lying in bed.

You don’t need to sit for hours on end, blocking out the world in order for it to be effective. You don’t need to have any particular religious view.

Learning how to meditate and put it into practise is surprisingly easy and the benefits that come from even a small amount of time spent meditating each day can be enormous. There are many types of meditation styles and techniques. You’re sure to find one here to suit your circumstances and lifestyle. Meditation Classes through Totally Meditation are simple and easy to understand, respectful and accepting of all religious, spiritual and personal beliefs.

If you’re new to meditation, I’d suggest you check out the great tips for beginners on the Start Here page. This site is designed to be a trusted, reliable source of information, resources and products for everyone starting out on their meditation journey. My wish for you is that you find at least one meditation style that works well for you. I invite you to come and explore!

If you’d like to find out a bit more about me, I was recently interviewed by Mark Metry for his podcast Humans 2.0. Listen to episode #32 on itunes here. Or you can watch on YouTube.

Our Most Recent Blog Posts:

by on Leave a Comment

Mindfulness in Action – Elementary School Style

mindfulnessSo what do actress Goldie Hawn, elementary students, and meditation have in common? A lot more than you would think probably! All three are at the heart of a study showing that students who practice mindfulness not only are less stressed but are also more caring individuals who excel at math and are more successful in the long-term.  The results of the study, Enhancing cognitive and Social-Emotional Development Through a Simple-to-Administer Mindfulness-Based School Program for Elementary School Children: A Randomized Controlled Trial, was published last month in Developmental Psychology.

The study was carried out at the University of BC by researchers from multiple disciplines including neuroscientists, developmental paediatricians and psychologists. It looked at the effectiveness of Ms. Hawn’s MindUP™ social and emotional learning program on 99 grade 4 and 5 students at four elementary schools in Coquitlam in 2008. All of the students provided a saliva sample to measure their stress hormone levels and were tested on cognitive skills like memory, concentration and focus. Peer and self-reporting were also used.

MindUP™ was started by The Hawn Foundation to “teach social and emotional learning skills that link cognitive neuroscience, positive psychology, and mindful awareness training using a brain centric approach” (The Hawn Foundation). In practice, it means that students are taught a number of mindfulness practices, including mindful tasting, listening to music, and “brain breaks” three times a day. During these “brain breaks” students in the program are asked to pay attention to their breathing for three minutes.

Teachers of the program have remarked that it helps them save time, maintain student focus and allow them to have more control and patience with their students. “Mindfulness is paying attention on purpose in the present moment without judgment,” said Kimberly A. Schonert-Reichl, an education professor and interim director of the Human Early Learning Partnership.

It’s not surprising then, given the intention of the MindUP™ program that students in the program were more optimistic and helpful and also better liked by their peers when compared to those that had been taught caring for others but minus the mindfulness component. In the words of Schonert-Reich, “Our findings suggest that children who are taught mindfulness – to pay attention to the present intentionally and without judgment – are better positioned to succeed both in school and in life.”

What are your thoughts about this study? Do you think the MindUP™ program is of value in the school system?

To your inner peace – Anna

References

“Mindfulness-based Program in Schools Making a Positive Impact: UBC Study.“UBC News. 26 Jan. 2015. Web. 2 Feb. 2015.

“Goldie Hawn’s Program Makes B.C. Kids Better At Math: UBC.” The Huffington Post. 27 Jan. 2015. Web. 2 Feb. 2015.

SINOSKI, Kelly. “Http://www.vancouversun.com/technology/Students Mindful Living Moment Less Stressed More Successful Study Finds/10761254/story.html.” The Vancouver Sun. 26 Jan. 2015. Web. 2 Feb. 2015.