Sure, we’ve all had those days where we can’t focus, make rash decisions, and just can’t seem to sit still. But for the 3 – 5 percent of the population, both young and old, living with Attention Deficit Disorder (or ADD) these days are their norm. So where does meditation come into play in all of this? We’re glad you asked! Because meditation can be practiced in many shapes and forms, both still and busy, it can be the perfect means of self-care for those with ADD. [Read more…] about Creating Peacefulness – Meditation & Attention Deficit Disorder
Meditations to Ring in the New Year
As we sign off on yet another year and begin anew in 2015, the words of American singer and songwriter Nina Simone come to mind: “It’s a new dawn, it’s a new day, it’s a new life for me.” As one year closes and another begins, it’s the perfect time for us to reflect on what we want our new year to look like.
If you are like me, you have vices and bad habits that you may have carried over year over year that are ready to lay to rest once and for all. Whether it’s having bad eating habits (guilty!), hating your job, or tackling your finances, the advent of a new year is the perfect time to get rid of the old and start fresh. But before you start packing up the old habits and throwing them in the trash, it’s important to figure out how you are going to make your new positive habits stick. One great way of doing this is through meditation which will help give you the strength and inner drive to actually follow through on those resolutions. Here I will outline a few resolutions that can easily be helped along by meditation:
Resolution #1: To quit smoking or drinking
The next time you feel like reaching for a cigarette or a drink, try meditating instead. Unlike the artificial high of smoking and drinking, which often goes hand in hand with stress, meditation comes complete with its own natural high. It is also a great means of de-stressing that can be carried out anywhere. Want a cigarette at work? Take a few minutes at your desk to close your eyes instead. Craving a nice glass of wine when out with friends? Focus instead on the sights and sounds around you – the lighting, the quiet hum of conversation, the weight of your body on the seat, or the smells of the cuisine. If you need some help staying on track, joining a meditation class can help keep you accountable and away from temptation.
Resolution #2: To lose weight and be healthier overall
This is a pretty common New Year’s resolutions that many of us have made on more than one occasion (guilty again!). So how can meditation help when the gym membership, the crazy fad diets, and exercise videos, have failed? Every time a craving hits or the urge to procrastinate on exercising strikes, fuel yourself with willpower by meditating on what you want to achieve, why you want to achieve it, and what you need to do to get there. Listen to your inner voice and use it to drive you. Yoga is also a great way to stay in fit and the perfect companion to meditation.
Resolution #3: To enjoy life more and be happier
The typical person in today’s society lives a pretty hectic life. We are constantly going from one thing to the next and barely have time during the day to sleep much less stop and actually enjoy what is going on around us. This can lead to stress, anger, depression, and more but luckily through meditation, you can find the joy in the little things and start focusing more on the now. Meditation increases prana, or life force energy, meaning that even 20 minutes a day of meditation can help boost inner levels of happiness significantly.
Resolution #4: To tackle debt and save more money
Although meditation certainly can’t make money grow on trees, it can help you save for your dream vacation or pay off bills by helping to raise your levels of awareness which in turn will help you better monitor your savings and spending habits. It’s also a great way to switch your focus from something not financially responsible back to what matters like paying off that pesky credit card bill. And best of all meditation is free!
Obviously there are many other resolutions made each and every New Year than just the ones listed here. If we can help you tackle your New Year’s resolutions or help you leave failed ones behind, let us know. We have some great books up for grabs on all things meditation as well as some great events that you can attend to learn more in person.
Best wishes and tidings for the New Year – Anna
References:
Sachdev, Divya. “Have You Made These New Year Resolutions?” Have You Made These New Year Resolutions? Web. 31 Dec. 2014. <http://www.artofliving.org/meditation/meditation-for-you/new-year-resolutions>
Prayer or Meditation – A Comparison
Prayer or Meditation – Are they one in the same or different? Simply put, they are both. For example, if you compare Buddhist Meditation with the prayers of Christianity, you can see the similarities and differences between the two. There will always be supporters of both practices who place one or the other on a higher pedestal of importance and argue for the legitimacy of their favored practice. For all underlying purposes however, meditation and prayer cross boundaries in both how they are practiced and why they are practiced.
Prayer or Meditation – Similarities
In looking at similarities, first and foremost, both practices embrace silence, spirituality, and solitude. They are usually carried out in a quiet space and offer a time of reflection and the opportunity to connect with either a higher being, nature, or ones inner self – in essence, mindfulness. The practices both offer a safe haven from the many stresses and distractions of our everyday lives, that elusive moment to just be still. In other words, they allow us to get lost in thought and escape what may be bothering us.
Meditation and prayer can also both be exercised in different manners. Just as there are different ways to meditate – standing, walking, Tai Chi, breathing, gazing, etc. – there are different ways for prayer to be observed – journaling, reciting scripture, giving grace, etc. depending on one’s particular religion.
Prayer and meditation are also both carried out for different purposes. Mediation may be carried out to relieve pain, stress, to improve concentration and the list goes on. A prayer may be given when help is needed or guidance, among others. Why we meditate and why we pray are both directly related to our current circumstances.
Centering prayer, developed by 20th century monk Thomas Keating, interestingly adopts many of the same traits as meditation and is practiced widely in Christianity. Akin to mindfulness, the first step in centering prayer, is opening oneself up to whatever is occurring at that time and then to acknowledge that feeling while repeating a mantra of “Welcome fear, anger, unhappiness.” The prayer encourages the letting go of the particular situation and placing trust in God that it will be taken care of. God is not asked to do anything in particular in this instance. Unlike traditional prayer, it is more akin to meditation in that it is passive practice and simply exists for the moment and not an underlying agenda.
Buddhist author Philip Moffitt compares the two practices nicely by equating Christian prayer with Buddhist intention and Buddhist mindfulness with Christian observance. He doesn’t see any overt differences between the two, simply parallels.
Prayer or Meditation – Differences
The differences between meditation and prayer are rooted more in their technical definitions and the beliefs/systems they are based on.
Prayer is based in a religious context and is defined as “a spiritual communion with God or an object of worship, as in supplication, thanksgiving, adoration, or confession.” It is based on the premise that thought can alter reality or influence a future outcome in your life – i.e. you will be healed from an illness. It is focused on a certain end result rather than a current point in time. It is sometimes criticized for its overt focus on confession and Godliness.
Mediation, on the other hand, although spiritual, is secular and is defined as “continued or extended thought; reflection; contemplation” in the here and now. It focuses on being present in the moment rather than on something that could happen in the future. You don’t meditate for a specific result but instead stay open to any possibility.
Regardless of which practice you may choose to carry out, the end result for both is the same – to find a moment of quiet, a moment of reflection, a moment of centering, or a moment of hope and inspiration. It really doesn’t matter whether the practices are the same or different.
To your inner peace – Anna
References:
The Scientific Side of Meditation
There will always be skeptics out there who don’t believe that meditation actually has any health benefits. Luckily, there are now published scientific studies to back up its many emotional and physical health benefits. Some of these studies are summarized in Psychology Today’s article “20 Scientific Reasons to Start Meditating Today”.
For example, a study looking at the alterations in brain and immune function produced by Mindfulness Meditation showed that a short program in the practice produced positive effects on the brain. It also improved overall immune functions and decreased pain. A separate study on how the brain handles pain when meditating in the presence of a bad smell showed a decrease in “pain-unpleasantness by 57% and pain-intensity ratings by 40%.” (F. Zeidan, K.T. Martucci, […], and R.C. Coghill “Brain Mechanisms Supporting Modulation of Pain by Mindfulness Meditation”).
The article also outlines how meditation boosts our overall happiness. In a study looking at how meditation affects the process of the brain in people with depression, it was found that meditation greatly helped decrease worrisome thoughts (Viveka Remal et al “The Effects of Mindfulness Meditation on Cognitive Processes and Affect in Patients with Past Depression – Springer”).
Meditation has also been shown to positively impact one’s social life by increasing social connections and emotional intelligence. In a study looking at the effect of mindfulness-based stress reduction training on the elements of loneliness and pro-inflammatory gene expression, it was shown that those practicing mindfulness meditation showed noticeable reductions in both elements (J. David Creswella et al “Mindfulness-Based Stress Reduction training reduces loneliness and pro-inflammatory gene expression in older adults: A small randomized controlled trial”).
Meditation has also been shown to boost self-control as well as the ability to regulate emotions. It even increases grey matter especially in areas related to attention and memory. Studies have shown that the cortical thickness of people familiar with insight meditation is thicker in the areas of the brain associated with attention, interception, and sensory processing (Sara W. Lazar et al “Meditation experience is associated with increased cortical thickness”).
Although the jury may still be out about whether or not evidence really shows meditation to have health benefits, studies like those outlined above, and many others, clearly show a trend in the right direction.
To your inner peace – Anna
References:
Seppala, Emma M. “20 Scientific Reasons to Start Meditating Today.” Psychology Today: Health, Help, Happiness Find a Therapist. Web. 15 Nov. 2014. <http://www.psychologytoday.com/blog/feeling-it/201309/20-scientific-reasons-start-meditating-today>.
“Brain Mechanisms Supporting Modulation of Pain by Mindfulness Meditation.” Web. 15 Nov. 2014. <http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3090218/#!po=2.17391>
Et Al, Wiveka Ramel. “The Effects of Mindfulness Meditation on Cognitive Processes and Affect in Patients with Past Depression – Springer.” Web. 15 Nov. 2014. <http://link.springer.com/article/10.1023/B:COTR.0000045557.15923.96>.
“Mindfulness-Based Stress Reduction Training Reduces Loneliness and Pro-inflammatory Gene Expression in Older Adults: A Small Randomized Controlled Trial.” Web. 15 Nov. 2014. <http://www.sciencedirect.com/science/article/pii/S0889159112001894 20>.
Et Al, J. David Creswella,. “Mindfulness-Based Stress Reduction Training Reduces Loneliness and Pro-inflammatory Gene Expression in Older Adults: A Small Randomized Controlled Trial.” Web. 15 Nov. 2014. <http://www.sciencedirect.com/science/article/pii/S0889159112001894 20>.
Sara W. Lazar, Et Al. “Meditation Experience Is Associated with Increased Cortical Thickness.” Web. 15 Nov. 2014. <http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1361002/#!po=4.54545>.
An Introduction to Paths of Yoga
It seems that everywhere you turn these days there is either a yoga studio nearby, an advertisement for yoga on display, or someone talking about yoga. It’s no secret that yoga is a hot topic in today’s society.
To seasoned yoga practioners however, it is so much more than just a craze. It’s a philosophy. It’s a means of integrating one’s mind, body, and spirit through one of the five traditional yoga paths:
Path #1: Hatha Yoga – The most commonly known practice in the West, Hatha Yoga uses the practice of asanas (yoga postures), pranayama (yoga breathing), mudra (body gestures), and shatkarma (internal cleansings) to unite the mind, body, and spirit and purify the body and cultivate prana (life force energy). It evolved from Tantra Yoga which embraced the physical body as a means to achieve enlightenment.
Path #2: Raja Yoga – Raja Yoga is an extremely challenging and difficult practice to engage in as it attains enlightenment from direct control and mastery of the mind. The oldest system of yoga, it combines the four internal sub-practices of yogic meditation – Yama, Niyama, Asana, and Pranayama and the four external sub-practices – Pratyahara, Dharana, Dhyana, and Samadi to help one calm the mind and bring it to a point of focus. This allows the practitioner to direct their attention inwardly toward their true nature of Divinity.
Path #3: Jnana Yoga – Also called the yoga of wisdom, Jnan Yoga requires great strength of will and intellect as the mind inquires its own nature and transcends the minds identification with its thoughts and ego. The fundamental goal of this path is for the practitioner to become liberated from the illusionary world of maya (thoughts and perceptions) and to achieve union of their inner Self (Atman) with the oneness of all life (Brahman). This can be accomplished through the Four Pillars of Knowledge: Viveka (discernment, discrimination), Vairagya (dispassion, detachment), Shatsampat (six virtues), and Mumukshutva (longing, yearning).
Path #4: Tantra Yoga – Borrowing from the ancient vedic and yogic spiritual practices, Tantra Yoga allows one to experience the reality of their true Self and the oneness of the cosmos by cleansing the body and mind to break the knots that binds us to our physical existence. In doing so, the bodies of energy and spirit create a bridge from the physical to Devine through the purification and cultivation of prana (life force energy) and the activation of kundaline (awareness).
Path #5: Bhakti Yoga: Meaning “devotion” or “love, this path is one of the easiest to master and unites the practitioner with the Divine through a unity of mind, body, and spirit. By having an open, loving heart, the practitioner will be bestowed with jnana (knowledge or wisdom). There are nine main practices of this path with each creating its own specific bhava (feeling) that appeals to different inner constitutions: Shravana, Kirtana, Smarana, Padasevana, Archana, Vandana, Dasya, Sakhya, and Atmanivedana.
To your inner peace – Anna
References:
“YOGA 101: THE BASICS.” Yoga Basics. Web. 2 Nov. 2014.
Buddhist Meditation
We are reminded every day of the many things that are outside of our control. In the face of these events it can be difficult to cope, especially when faced with the reality that there is little, if anything, we can do to change these occurrences. To borrow a page from Buddhism, one of the biggest proponents in the history of meditation, what we do have the power to do however, is to take responsibility for our state of mind, and to change it for the better through meditation. According to Buddhism this is the single most important thing we can do and in doing so we provide the only “real antidote to our personal sorrows, and to the anxieties, fears, hatreds, and general confusions that beset the human condition.” (“What is Meditation? | The Buddhist Centre”)
Since 500 B.C. Buddhist practitioners of meditation have practiced techniques that “encourage and develop concentration, clarity, emotional positivity, and a calm seeing of the true nature of things.” (The Buddhist Centre) Buddhists believe that by deeply immersing yourself within a meditation practice that you will learn the patterns and habits of the mind and a gateway to a more positive and energized being and mindset. It is through the changing of the mind that we reach a new understanding of life.
The two most common meditations of Buddha to achieve this are the Mindfulness of Breathing (anapana sati) and Loving Kindness Buddhist Meditations (metta bhavana).
The first, the Mindfulness of Breathing Buddhist meditation, focuses on the breath to bring awareness to the mind’s tendency to jump from one thing to another, bringing us back to the present moment and all of its richness. This practice is also known as mindfulness and is perfect for addressing restlessness or anxiety. This meditation is comprised of four progressive stages, with instruction courtesy of The Buddhist Centre:
- In the first stage you use counting to stay focused on the breath. After the out-breath you count one, then you breathe in and out and count two, and so on up to ten, and then you start again at one.
- In the second stage you subtly shift where you breathe, counting before the in-breath, anticipating the breath that is coming, but still counting from one to ten, and then starting again at one.
- In the third stage you drop the counting and just watch the breath as it comes in and goes out.
- In the final stage the focus of concentration narrows and sharpens, so you pay attention to the subtle sensation on the tip of the nose where the breath first enters and last leaves the body.
The second of the two Buddhist meditations, the Loving Kindness Buddhist Meditation, or metta bhavana, (love, friendliness, or kindness in the Pali language), cultivates what you feel in your heart and is comprised of five stages. In the first stage, love for oneself is found by focusing on feelings of peace, calm, and tranquility which are then transformed into feelings of strength and confidence followed by love within. This is accomplished through the repetition of an image like flooding light or a phrase. The second stage encourages you to think vividly of a good friend and all of their positive qualities and to embrace that connection as you repeat “may they be well; may they be happy”. The third stage sees you staying in a neutral phase as you reflect on the humanity of someone you do not particularity like or dislike and send them your “metta” or love. In the fourth stage, you think of your enemy in a positive light, sending them metta as well. The final, or fifth stage, focuses thought on all four individuals – yourself, the friend, the neutral party, and the enemy – and then extends that thought to everyone around you and to beings everywhere. The meditation culminates with a gradual relaxation back to center.
In practicing either of these Buddhist meditations, or any meditation that we practice, we can learn how to better face the challenges of our everyday existence and to employ more productive coping mechanisms the next time we are faced with a challenge or obstacle in our path.
For more information about Buddhist meditations please visit The Buddhist Centre at http://thebuddhistcentre.com.
References