Last week in the Narrative Mindful group we talked about the benefits of meditation. We reviewed the techniques below in the meditation circle last month as well. Meditation, used consistently, can help “rewire” the brain and help us think differently. It is a great way to help you cope when dealing with difficult situations, and especially if you are struggling with anxiety or panic attacks. Our brain responds to, and is affected by different life situations. The scientists call this neuroplasticity. Meditation is a proven method to help change the brain and help us think in a more positive way. Below are 2 wonderful and simple meditation practices to try at home. Just a few minutes a day can make a big difference in how you feel and help you relax as well.
Relaxation Response Meditation
This is a very relaxing meditation that helps ground you. When practised daily it can help reduce stress. Start slowly with 3 minutes and work your way up to a daily practice of 20 minutes.
- Get comfortable.
- Soften and relax your body.
- Take a second to practice proper breathe.
- Take a few deeper breathes to begin.
- Pick a word that is meaningful to repeat as you breathe. I love the word “peace”.
- Breathe naturally and repeat your word over and over.
Parasympathetic Mediation with the Gong
“The parasympathetic system is ruled by sound. The sympathetic system is ruled by vision. It is the sympathetic system that needs to be regulated. When it triggers too often and in the wrong regions of the body, you can be greatly weakened. The parasympathetic system regulates the sympathetic. But it is weakened by drugs and poor health. To regenerate the parasympathetic system, nothing is more powerful than the gong.” (The Aquarian Teacher, KRI Manual, 2007)
- Get comfortable. Laying down is usually more beneficial.
- Cover yourself with a blanket.
- Close eyes and take some deep breaths.
- You can use a real gong if available, CD, or download.
Heart Mediation (can be adapted to a group)
This is a healing mediation to connect with self and your body.
- Lie down or sit.
- Place hand on chest over heart.
- Close eyes and focus on heartbeat.
- Lift hand about an inch off chest, and hold there making sure you are still comfortable.
- Notice any sensations in your body. What do they feel like?
- Focus on sending love to yourself.
- Take a moment to focus on someone who you have difficulty with. Focus on sending that person love.
- Take a minute to just be in the moment and focus on nothing.
Last month we used the gong for a short meditation. The gong is said to mimic the vibration of the earth. It is both grounding and can help with emotional healing. We will be using the gong again to help relax. If you are interested in more info please email me at firstname.lastname@example.org, I would love to hear from you.