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Meditation Goes Digital

electronic gadgets for meditation

Gone are the days when you would head out for a run and only take your runners, water bottle, and towel. Now you may also put on your Apple Watch or Jawbone Up before hitting the trails. Apple what and Jawbone huh? Apple Watch and Jawbone Up are two examples of the latest technology craze known as wearable tech. These devices, and so many others like them, encourage users to stay active, but what about devices that encourage users to stay calm? Meditation goes digital as a new generation of wearable tech, targeted at helping users to find calm shows up on the market.

I have not personally tried any of these devices, although I admit to being curious, so what I present here are my findings from various product reviews I’ve read. I include a link to the products on Amazon so you can check them out for yourself.

Meditation goes digital – Devices may increase the effects of your mindfulness practice:

Thync:

Designed by experts in the fields of neurobiology, neuroscience and consumer electronics, Thync is a small device (controlled by an app) that is worn on the forehead for 15 – 20 minutes at a time. It uses neosignaling to stimulate the specific pathways in the brain normally associated with energy or calm, in a non-invasive way (rather than drinking a cup of coffee or eating candy, for example). Neosignaling is defined as the effect caused by stimulating a neural structure (skin receptor, muscle, nerve, or brain) with a low-intensity electrical waveform to signal or initiate an effect.

Considerations:

  • Low battery life means you may need to recharge the device after every use
  • Need to buy new adhesive strips (10 for 20.00 US). The company recommends only using them once but several reviewers reported they can last for 7 – 10 sessions before they loose adhesiveness providing you do not wear make up, lotion or sweat much on the areas the pads adhere to.
  • Currently only available for ios (iphone).

 

Spire:

This device looks like a smooth stone and clips to your belt or bra. It measures breathing patterns and counts your steps throughout the day in order to pinpoint your tension levels and help you reduce your stress and tension levels. When the device detects you are becoming too stressed, it sends you a gentle reminder that your stress levels are higher than optimal.

Considerations:

  • Requires a compatible iPhone running iOS 8.3 or higher it does not support Android devices.
  • Spire measures breathing to give you insight into your state of mind. It is not a mood tracker or medical device.

 

Phyode W/Me Wristband:

A Bluetooth enabled rhythmic breathing coach, Phyode W/Me is a wristband that says it can measure your autonomic sympathetic and parasympathetic nervous systems. These are the systems that control your involuntary responses as well as your fight or flight reflexes. The wristband also has a lot of other gadgets included (like a clock and the ability to access your email).

Considerations:

  • It is only compatible with iphone and ipads.
  • Some of the reviews say that it is gimmicky, trying to do too many things rather than focussing on being the best at it’s main functions.
  • On Amazon the consumer ratings were very low (poor) in comparison to other products.

 

Tinke:


This fitness and wellness tracker measures your Heart Rate, Respiratory Rate, Blood Oxygen saturation and Heart Rate Variability. It also provides mindfulness breathing exercises and returns a relaxation score based on your heart rate variability.

Considerations:

  • Only iphone compatible
  • Price is a bit better than other products reviewed

 

The Muse

While you meditate, muse measures whether your mind is calm or active, and translates that data into sounds. When you’re calm, you’ll hear peaceful weather sounds. When your mind wanders, the weather will intensify, guiding you back to a calm state. After each session, you can review your data and set goals.

Considerations:

  • It is available for both andriod and iphone.
  • It is better to use earbuds with it as headphones are likely to dislodge it.
  • It can be tricky getting all 5 of the sensors to work at once – one of the reviewers suggested that if you have this problem “pull the band out at the ears a little and push it in to tighten while on your head. This has a cinching effect that helps get the sensors touching.”

In conclusion, these apps should be thought of as a tool to help you relax into your meditation practice with a bit more ease NOT as a replacement for your meditation practice.

If you are considering purchasing one of these devices I suggest thoroughly reading the product reviews on Amazon first for more details about the pros and cons of the device.

To Your Health!

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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

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Types Of Meditation

Meditation is a HUGE topic and what I cover in this site is only a part of what meditation can encompass because I write for people who want simple, easy to learn mediations that they can incorporate into every day life. The following article gives you a glimpse into some well known types of meditation.

Categories Of Meditation

Movement

  • Yoga
  • T’ai Chi
  • Qigong
  • Martial Arts in general seem to have a strong element of focus that I would classify as being akin to mindfulness.
  • Breathing meditations
  • Walking, Labyrinth Walks
  • Dance, 4 (or 7) Directions Dance, Ecstatic Dance
  • Continuous Movement (This seems to come under a few different names but the basic idea is allowing yourself to be moved by music in a flowing, continuous, unstructured manner. This lets you focus on movement and music, allowing the part(s) of your brain involved in movement and music to be fully engaged while the parts associated with language and judgement to take a break).

There are tons of different versions of what I would call movement meditation out there! Some are very structured, others very unstructured. Some have very strong religious /  spiritual elements, others have no religious overtones whatsoever. There are even sensual / sexual based ones – um, I probably won’t be covering those in this site, sorry 🙂

Mindfulness or Being Present

It is impossible to list everything here, so I will tell you what I consider to be hallmarks of mindfulness.

Most actions when performed with full attention could be considered to be mindful. Even actions that are not “healthy” could technically fall into this category. For our purposes we will try and stick to the healthier versions!

Stopping the part of the brain that is in charge of language from running an on-going commentary. The Pre-frontal cortex seems to be the big talker and allowing it to take a break lets you to become more aware of, and fully experience what you are doing and the world around you.

Silence (absence of words). Yes, I know I just said that but it is so important it bears repeating 🙂

Fully employing your senses of vision, hearing, smell, touch and taste. Some mindfulness techniques focus on just one of the senses, (like watching a candle burn) others want you to fully experience ALL the senses involved in whatever action you are performing.

Energy Work

This includes

  • Healing Touch
  • Reiki
  • Working with energy meridians and centers (chakras) to balance your own energy system, or those of other people
  • Other healing work may rely on God or Universal Spirit, some rely on Angels, and yet others say they work all on their own without the help of divine intervention. There isn’t a common language to describe this process, as a result there are a LOT of different versions. One thing many of them have in common is that the person who does the healing work is usually in a state of meditation (church based versions would probably refer to it as being in a state of prayer).
  • Energy Reading, includes things like Aura Reading or seeing an image that represents the person you are doing the reading for. This can involve the “reader” going into a very deep state of meditation, referred to as a trance.

Religion or Spiritually Based

Many meditations originate from various religious or spiritual practices. Just a few examples are

  • Various religious chants
  • Sufi Dances
  • Prayers that require a focus on a word or idea like “Love” or “Peace”
  • Some religious music is designed to be used as a point of meditation
  • Some guided meditations involve following a guide, or angel
  • Yoga when practiced as a whole life experience instead of just an exercise program, has spiritual elements

As you can see from this small sampling I’ve written about above, there are so many varieties of meditation that there really is something for everyone! I hope through this site that I can help you find a few that will work for you 🙂

To your health!

 

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Choosing A Meditation Teacher

There are so many types of meditation to choose from that it is pretty safe to say there is no ONE right way to meditate. It is a matter of choosing a type of meditation and a teacher that is right for you!

In this post I talk about some ways to recognize if a teacher is appropriate for you. In future posts I will give a small overview of some common types of meditation.

Things to look for when choosing a meditation teacher

  • A schedule of classes so you can see if what they offer is appropriate for you, both time wise and content wise. The language they use may be unfamiliar to you, but the teacher should be able to give you a rough idea of what skills you will take away from the classes.
    • Meditation “drop in” sessions often don’t have a pre-determined lesson schedule and are usually more flexible without a set curriculum. I have been to drop in sessions that were wonderful and some that were not. Try a session or two to see what you think of them or ask what you can expect from them.
  • Are you expected to do homework? Good! The more you practice the easier it becomes.
  • Do they ask you what you want to get from the classes?
    • They may be making sure you are a good fit for the class. Not all teachers ask this and that’s OK, but if a teacher pre-screens participants it can mean they are making sure the class is right for you.
    • Some teachers tailor the way they deliver their information to more closely match what the majority of the students want.
  • Many mediation practices have their roots in different religions or spiritual practices. Are you comfortable with having some spirituality mixed in with your meditations? If you are, it will give you a lot more options to choose from.
  • What do the classes cost? Where I am the cost ranges from free classes sponsored by non-profit organizations (Most of the free ones I’ve seen come from a religious or spiritual background. Some expect students to do things like help set up the room or clean up after class.), up to about 150.00 per class for private lessons. Prices depend largely on factors like –
    • How much competition there is where you live.  Generally, if there are a lot of teachers to choose from you may find more inexpensive classes.
    • The teacher’s experience as a teacher. Paying a bit more for a someone who has a lot of experience can be worth it because they likely have developed teaching methods that enhances a student’s ability to learn more quickly, or to go into deep meditation more easily.
    • Do the classes take place in the teacher’s their own home? Less expense for them can mean less cost to you.
    • The price usually goes up if they have hand outs for you like printed materials or guided meditation CDs.

Things to avoid

  • Guarantees that you will become fully “enlightened” by taking the classes.
    • Everyone progresses at their own speed and there are no guarantees.
    • What a teacher can guarantee is that she/he will teach you how to develop specific skills. How well you develop those skills is up to you.
    • Enlightened can mean anything. Personally I take it to mean someone who has attained a high degree of ability in meditation practices and has emotionally and spiritually evolved beyond the norm. Some teachers attach a meaning to that word that is specific to their practice. If someone is promising you enlightenment but you think you would like to learn with them anyways, ask them what THEY mean by that word. If the answer satisfies you go for it, but if the explanation leaves you with doubts you may want to find a different teacher.
  • I consider it to be a red flag if after a couple of classes the teacher expects you to start “giving unselfishly” either financially or of your time. A healthier approach is if the teacher tells you BEFORE you start the classes exactly what their expectations are of you.
  • I avoid teachers who insist that there is only true path. They may be perfectly well meaning, but I prefer teachers who have the capacity to see the value in what other have to offer. There are lots of choices out there. It is a matter of picking one that you works for you!

To Your Health 🙂

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Meditation Checklist

meditation checklist
Once you’ve been practising for a while all you will really need is you; But following a set of actions (like the ones below) before you start helps you settle into the meditation more easily.

BEFORE YOU START YOUR MEDITATION

Time

Pick a time when there is less likelihood of being interrupted. I usually choose first thing in the morning. I remember my cousin telling me that she always got up 20 minutes before any of her kids just so she could relax a few minutes before the mayhem ensued. Choose a time that works with your schedule.

Unplug

Turn off your phone, your cell phone, TV, Radio, you get the idea. There is nothing quite like a phone ringing to pop you right out of your mediation!

Focus

When you begin a daily practice I would suggest starting with 5 minutes and adding another minute or two every week until you find the length of time that feels right for you. It is easier to maintain your focus if you start small and build up.

If I am sitting for more than 15 -20 minutes I may have a guided meditation dialed up on my mp3 player. Some meditation teachers & practices say that the only “true” meditation is one of total silence but I disagree. I enjoy variety when I am doing longer meditations.

Other points of focus could be

  • Your breath
  • Progressive muscle relaxation
  • Meditation music (not the radio though, even on spiritual/religious channels the ads are intrusive)
  • There are many different points of focus. Explore some of the other options throughout this site or check out meditation videos on YouTube (only listening to the sound not the visuals)

Comfort

  • Find a chair that is comfortable, or if you are flexible you may be perfectly comfortable sitting on the floor cross-legged.
  • Have a glass of water handy.
  • Have a blanket handy to keep your stay warm if you tend to get chilled.

STARTING YOUR MEDITATION

You may want to set a (quiet) timer to keep yourself from checking the time during meditation.

Sit up straight, you can use a cushion at your back if it helps you sit straight without discomfort.

  • This reminds your body about proper alignment.
  • It opens up the chest area making deep breathing easier.

Place feet flat on the floor. Proper alignment helps release excess tension and energy.

Open your hands on your lap. I find open hands help to release what I don’t want (negative emotions or energy).

That’s it 🙂 Enjoy!

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Glossary

Meditation Words Phrases and Terminology:

The definitions here are simple because they are meant as a quick explanation not an encyclopedia 🙂 I’ve included some definitions of meditation words phrases and terminology that you may come across on other sites that are not used on this site as they relate to topics I don’t cover.

Aura, This is the concept that everyone (some beliefs include all animals, plants and even inanimate objects) have an energy field around them. Generally this energy is your own energy radiating outward from your body. The size, shape, intensity and colour of a person’s aura is individual to that person, and can fluctuate and change over time depending on factors like physical health, emotions and so on.

Beginner’s mind, A mind that is open to the experience of the moment, free of preconceived ideas.

Centering, Being in the calm center of the brain. Often when you are “centered” you will find you use all of your mind more fully and instinctively rather than focusing on just the analytical (thinking) part of the brain. This allows you to experience what is going on right now more fully.

Chakra, In Hindu, yogic and other belief system. chakras are energy centers in the body. According to different beliefs there may be dozens of chakras, however there are generally thought to be 7 main chakras please see https://totallymeditation.com/chakras-the-tiny-tour/ for more information.

Clairaudience, The ability to ‘hear’ sounds said to exist beyond the reach of ordinary experience or ability, such as hearing the voices of the dead.

Clairsentience, Some people are believed to perceive information (as in a “sixth-sense”) by touching or thinking about an object.  A clairsentient may be able read “auras” of people (and objects or animals) to discover their state of health or personal history.

Clairvoyance, The ability to see objects or actions removed in space or time from the person who is “seeing”. It can also take the form of a quick intuitive knowledge of people and things.

Grounding, The process of feeling connected to the earth. Practicing meditations or visualizations that focus on either drawing fresh energy up from the center of the earth or sending unwanted energy down to earth (often by what is referred to as roots or a “grounding cord”) can be used to release emotions and/or boost your energy level.

Higher-Self, See “Source” below.

Kundalini, May be “awakened” with the help of a teacher or by spiritual practices such as yoga or meditation. Sometimes it awakens spontaneously as the result of physical or psychological trauma, or even for no apparent reason. When awakened, Kundalini is said to be an energy that rises up from the first chakra to the top of the head. In physical terms, one commonly reported experience is a feeling like a mild electric current running along the spine.

Mantra, Words or phrases that are repeated as a focus of (or a part of) a meditation.

Mindfulness, Non-judgmental observation of experience. If you key the word mindfulness into this site’s search box you will find several articles that cover different mindfulness techniques.

OM, (or Aum) is a mantra sound in Sanskrit of Hindu origin (geographically India and Nepal), sacred and important in various Dharmic religions such as Hinduism, Buddhism, and Jainism

Namaste, A common greeting of respect in India that means roughly “I bow to the devine within you”.

Psychic Intuition, Unusual mental powers and abilities (such as the ability to predict the future, to know what other people are thinking, or to receive messages from dead people) that cannot be explained by natural laws.

Mediums, A person thought to be a channel of communication between the earthly world and a world of spirits

Psychometry, The ability to divine facts about an object or a person associated with an object by simple contact or proximity to it.

Source, I see this as universal energy, an energy that infuses and connects all humans. Some people refer to this as a “higher power“. Others would refer to this energy as “God” still others would call it any one of dozens of other names. I use the word source because it doesn’t have the religious connotations that the other words have.

Spirit Guide, An entity which provides spiritual guidance. When a person says they were “guided by spirit” often they mean that they got a strong feeling about something or even saw an image in their minds or heard words.

Telepathy, The communication between people of thoughts, feelings, desires and so on involving mechanisms that are not understood by science.