Mindful May

I would like to demystify ‘mindful-meditation’. 

When I tell people that I’m a yoga teacher they always ask if I do meditation. Of course, I tell them, “Yes, I do and I love meditation!! It’s changed my brain and therefore changed my life.” They nod like they know it’s good for you and then they say,  “I could really use to meditate, I’m so stressed. I just couldn’t sit like that for long periods of time.” I get the same response every time someone asks me about meditation. I usually smirk or laugh out loud because I realize (once again) they think I meditate in the Lotus pose for long periods of time. 

I’ve sat in Lotus pose in the past. Recently, my left hip that is pretty cranky. And my lower back does not like it when I sit for long periods of time since I herniated it a few months ago. Healing is slow-going since I don’t have the same hormonal base as I used to have before my hysterectomy in December of 2012. Basically, I’m a hot mess. But I still meditate everyday. 

One of these days I’ll tell you what brought me to mindful-meditation. It’s a long story (but a good one). Today, I’ll just give you the Reader’s Digest version of Mindful Meditation from my favorite Zen Master (who doesn’t call himself a Zen Master) Jon Kabat-Zinn. He suggests: “Let’s take a little minute to tap into being here. Awareness. Awareness. Awareness. Awareness minute by minute and breath by breath as you sit here in the present to present to present moment without trying to get anywhere, just simply being with your experience of being here as it’s unfolding.” Cool, huh? Most of us live in a state of Auto Pilot.

I dedicated May as Mindful Meditation Month for myself. I decided that I wasn’t going to engage in anything that was emotional or draining. Throughout May I kept it simple. I tuned in to how my body and mind felt around people, places, or things (including Facebook). If I felt drained, then it wasn’t something I was going to engage in anymore. If I couldn’t get out of it, I’d limit my interaction with it.

I spent all of May using all of my 6 senses (including intuition). If I drove in the car, I turned off the radio or iPod. I wanted to be more present and not zone out on music. When I came to stop lights, I’d pause and take a few deep breaths until the light turned green. I watched people crossing the streets, and noticed how many people were looking down in their car on their cell phones (that never ceases to amaze me).  

It’s that time of year when I should be on a fruit diet because all I want do is eat watermelon, strawberries, and grapefruit. Each flavor of fruit did not go unnoticed or unappreciated. I’d carefully cut open my grapefruit each morning. Take a moment to lift it and smell it’s citrus scent. Instead of thinking about what I had to get done that day, I’d mindfully cut and divide each section of fruit flesh and eat it like it was the first time. I’m sure Rich got tired of me saying, “I love grapefruit; this is the best grapefruit ever!” I felt lighter and happier; the cells in my body were like, “this is DELISH!”

Since my lower back has been touch-and-go when I sit or lie down, it takes me longer than normal to get comfortable and fall sleep. So I practice my ‘ocean breath.’ I fall asleep visualizing the ocean coming ashore on the exhale. My inhale breath is the waters edges receding back to the ocean. I’m usually asleep within 5 minutes or less.

While at Lake Geneva, I rolled out my yoga mat and enjoyed my yoga practice under the bright warm sun. It was a glorious day, and kinda funny. While in downward facing dog, I had my eyes open and looked at the whole world upside down for a few minutes. It’s pretty trippy. 

Remember as a kid hanging over the edge of your bed and looking up at the ceiling? Same thing. I watched cars drive passed me, and people walk upside down next to the suspended lake. But you don’t have to be upside down to meditate and tap into your inner-kid. Just take 5 minutes to notice all the unusual things that normally get missed because you’re acting so ‘Adult-like.’ 

Everyday that I was able to be outside, I took Fred for a walk. I’d smell fresh cut grass and notice people gardening. Joggers would run by and I’d wonder why, and then make up stories about their life. Then I’d recognize that I lost my awareness and was in my head (thinking) and not in the present moment. Dogs barked when the postman delivered mail. I'd look up at the trees and then noticed the swirl of dry helicopters fall out of maple trees. I sat on my patio with Rich and watched a single ant cross the entire patio with a piece of food on his back; we were cheering him on the whole way. I could smell the momentary waft of lilacs from my neighbors yard. I’d listen for the ‘pause’ between every bird singing it’s own song. I stopped to help a turtle cross the road. 

Everything I did became meditation, and not once did I sit in Lotus position. I turn most of my activities into meditation. This keeps me in the present moment instead of stressed out about things I can’t control. Mindfulness keeps me grounded. It’s second nature now.

It didn’t take long for me to experience the benefits of meditation. I can drop into it pretty fast wherever I am: brushing my teeth, washing dishes, standing in line at Starbucks, the airport or grocery store, even slowly and mindfully while dining at restaurants. (Note: cell phone must be turned off to meditate, unless you are using a meditation App. Then it’s okay.) It has also helped me to become more present while listening to others. They have my undivided attention in the moment.

You don’t have to light incense or do mantras like ‘OM’ over and over (although that is great too and has benefits). You don’t have to get up early with Jesus and the birds. Some things just take moments, a flicker of time to allow yourself to feel the sun shine on your face while the breeze brushes your cheek. To smile back at a child. It may be the first time you actually noticed you are alive and in the present moment with no agenda.  

The goal is to become more present. Time seems to slow down. Your nervous system dials down, and the body will feel more rested. If enjoying more of this fleeting life isn’t enough motivation, there are lots of other benefits. ‘Mindfulness is stress busting, will increase positive states and decrease stress cognition which may in turn slow the rate of cellular aging, according the Blackburns paper on the research, titled To Age or Not To Age.’

After you get good at Mindfulness Meditation, and noticing you are ‘here’ and using your senses, the next step is to notice your breath. But I’ll save talking about the wonders of the Breath for another blog. 

                                                      
                                                      Have a Mindful Summer!