‘Breath is the life force, it is our first experience, observe its flow’
There are many different forms of meditation, formal seated or laying practices with a focus (often the breath), and the informal practice of mindfulness. Meditation usually has a point of inward focus, for example the breath, a word or phrase, or a sensation. It is a peaceful state where the mind is calm yet alert, it is a state of awareness and one which trains our concentration and attention. Breathing is part of any meditation, it is important to be able to sit with the breath, without judgement and observe it under its usual unconscious control before bringing it into conscious control.
Meditation allows you to just be in the relaxation response, this is a response from our parasympathetic (rest & digest) nervous system. This is a very peaceful state and deepens our self-awareness, as our focus changes we can see how where we focus can free us from worries and pain. You many have felt this before, for example when in harmony with nature, in love, or any other time you felt calm and peaceful.
A common misconception is that to be able to meditate you have to be able to stop thinking, this is not the case the mind is meant to think though can become over active and our self-talk in our thoughts may not be helpful. Our language is something we cover in coaching sessions. Meditation enables thoughts to be defocused from by not interacting with all that may appear, breaking the chain of everyday thoughts and taking the attention to the present moment. Your thoughts can be considered to be like waves in an ocean and can be observed with all their changing tides.
There are no set guidelines for duration of practice based on current research, one study found a minimum of 10 minutes makes changes in brain function & attention. We learn by repetition, so alongside the longer daily practice it may be helpful to consider using moments of stillness by using short bursts of meditation, maybe a minute whilst the kettle boils or even 30 seconds before a presentation could be helpful. This is also a helpful way to start practicing if you struggle sustaining attention for more than a few minutes. Meditation is like exercise, you start at the level that is right for you and gradually build things up, like exercise it needs daily practice. Meditation can be part of an overall plan to help you manage pain and stress, and ultimately look after your health and wellbeing.
Ann integrates meditation into 1:1 treatment sessions and pilates classes.
Links to Ann’s meditations on SoundCloud, free for you to use
Breath & Body Awareness https://soundcloud.com/user-103516027/breath-body-awareness
Golden Thread Breath (extended exhale practice) https://soundcloud.com/user-103516027/golden-thread-breath
Compassion Meditation https://soundcloud.com/user-103516027/compassion-meditation
Brook & Mountain Meditation https://soundcloud.com/user-103516027/brook-mountain-meditation