Meditation and Mindfulness

WILLPOWER CAN BE CULTIVATED
I've been meditating consistently for approximately 9 years, multiple times a day in some cases. Meditation for me came from a desperate need to ease widespread pain, spasm, and sensitivity to stimuli. I had very little control over the external environment and so I was forced to harness my own internal reactions and processes. In my case, the motivation came from the sheer need to survive. The wild horse let loose within needed to be run hard every day. I got kicked in the head and trampled many times before I gained the trust of an overactive nervous system that did not respond well to being controlled.

Dr. Daniel G. Amen in Making a Good Brain Great describes two types of brains: one of willpower and the other running wild. By the way, Dr. Amen's brain scan clinic is here in Reston, VA and I find his books interesting and practical. They are not without fault and he overreaches at times, but he makes some profound points. Dr. Amen says that even if you have a brain running wild you can change it with enough focus, consistency and effort.

Meditation is one tool that is proven to reduce stress/cortisol, increase focus and this writer believes it can create an environment fertile for creativity, problem solving, reflection, growth and balanced brain chemistry.

WHERE MY MIND IS DURING A SESSION
So what does this have to do with massage? I'm getting there, I promise. During a session I'm practicing mindfulness. This is where I am actively engaging all the senses in to a session--NOT just touch. I'm paying attention to differences in skin temperature, watching breathing patterns and seeing where skin and fascia gather abnormally, feeling my own body mechanics, checking the tone of my voice, paying attention to room temperature, taking note when a client shifts, and making sure I'm not distracted by dehydration/thirst. I'm also dismissing external noise, being mindful of pressure, following direction of muscle fibers and noting resistance or weakness in muscles/connective tissues. It irks me to think of a therapist whose mind wanders. There's no room for that and I often think I could been MORE attentive every day I do this work. One of my goals is to be in the highest state of attention possible during a session. If I am clear and engaged, the client's nervous system will welcome me even further into the body-mind. Lastly, I do believe in energy work, but because it's so mysterious I'd rather not address "energy work" in this blog.


WHERE YOUR MIND IS DURING A SESSION
Clients can also "participate" in my and their own mindfulness while still fully relaxing. They do this by really feeling what I'm touching. Actively relaxing and breathing into tender areas can, I think, aid in cooperation. I must emphasize that forcing and willing are two very different things. Some people try VERY hard to relax and this only backfires. Being in control, but not controlling is a very tricky line to walk. During a session is a fantastic opportunity to practice mindfulness and meditation. Since a client is being touched their mind is less likely to wander and they can concentrate on being in the moment. Some may argue that meditation is simply being in the moment without judgment. Simply put, graciously receiving the world or handing over control to someone else is a freeing experience. Being free allows the rest and repair function to do some of its best work.

DOING IT "RIGHT" VS. CONSISTENCY: CONSISTENCY WINS
Employing my imagination and using visualizations are very powerful in my personal growth. In the beginning I'd have varied results. Sometimes I'd have very clear moments and then I'd try to cling to it and it would dissolve. Consistency instead of results was key in the beginning of my meditation practice. "Trying too hard" is normal and a phase in learning (or unlearning) how to quiet the mind. Don't take my word for it--do your own research and consult the experts.

FALLING ASLEEP DURING MEDITATION
Many people complain about falling asleep during meditation. It is normal to fall asleep. It still happens to me from time to time. It means I need sleep first before I can do anything else. I try to stay awake and present, but no need to complain about getting rest!!

SITTING UP VS. LYING DOWN
Some meditation practices will encourage you to sit cross legged or maintain some kind of challenging position. I say get comfortable. Many people cannot sit in these positions without becoming distracted by discomfort. I like to lay flat on my back, palms up, heart open. I want to give everything the opportunity to relax. Sitting has its benefits, but I make sure I do it in a chair, legs at a right angle, imagining my feet have deep roots into the ground.

VIDEOS: WHERE TO GET GUIDED MEDITATIONS
There are thousands of guided meditations on Youtube. Not all are created equal and certain visualizations resonate more strongly than others. If I don't like the tone of the narrator's voice or the content then I move on. I opt for 10-20 minute meditations and I use keywords like "guided meditation", "meditation letting go," "heart opening meditation," "body scan meditation," "meditation forgiveness," "meditation gratitude," "meditation for stress," "diaphragmatic breathing," and so forth.

BODY SCAN MEDITATION
Body Scan Meditations: get in touch with specific areas of the body through concentration and start becoming aware of where and how you hold stress:
https://www.youtube.com/watch?v=i7xGF8F28zo

CHAKRAS OR...GLANDS
What are chakras? Even if you do not believe in chakras, I think they are poetic descriptions of major glands and organs where there are high activity levels in the body. This is a fun, easy description regarding self-examination and where some people believe we hold blockages in the body. If nothing else it gets you thinking about why you hold tension in particular areas and taking some personal inventory. Who knew Nickelodeon had come so far!
https://www.youtube.com/watch?v=02FkMr21xOA