Meditation
What is it and why should I care?
Anna C. DeLong, LCSW, MSW
Perhaps you’ve heard of meditation, but aren’t sure how these techniques might work for you. This month’s newsletter offers information to help you make an informed decision about whether or not learning more about meditation tools might be of interest to you. Want to be sure you aren’t missing out and make an informed decision? If so, you may want to continue reading….
Some thoughts about thinking:
Many people have the misconception that if you are meditating correctly, your mind will be blank. However, this is actuallynot true.It is normal for people to have a multitude of thoughts. Just as the heart beats and the lungs breathe, the mind will think,(Kabat-Zinn). According to Psychology Today, (Llana Donna Arazio), most people average between 65,000 and 85,000 thoughts per day.What is perhaps most interesting about these thoughts is that 90% of them are the same thoughts you had yesterday, (Headspace). Just think you might be living your whole life lost in a series of re-runs!
So while meditation is NOT about attempting to force your mind to be blank, it IS about learning new ways to relate to your thoughts, as well as your natural emotional responses to stimuli and bodily sensations.
Even a little can make a difference:
One Harvard study found clear structural changes in the anterior cortex of the brain, (area associated with self control), after just 11 hours of total practice time. Simple meditation tools can be learned and practiced at your desk, on the elevator, in your car, in your shower and virtually anywhere a human is alive and breathing. However, as with anything, the more time and energy devoted to practicing meditation the greater benefit you are likely to experience. Developing a regular practice of meditation definitely increases the potential that you will respond with skill and focus in your normal day to day life. The sidebar on the right provides additional information regarding the positive impact of meditation.
Mindfulness Based Stress Reduction:
One form of meditation which has been the focus of ample empirical study throughout the world is called Mindfulness Based Stress Reduction, (MBSR), and was first introduced by Jon Kabat-Zinn which is described in detail in many of his books, including, “Full Catastrophe Living”. Dr. Kabat-Zinn defines mindfulness as: “Paying attention, on purpose, to the moment you are in without judgment.” Many people begin to learn MBSR techniques by focusing attention on their breath. They do so by paying attention to the full breath cycle from start to finish while allowing any other thoughts to come and go. It is well understood, that when practicing to focus on your breath, your mind will wander off. The key to developing a healthy and successful meditation practice has to do with how you respond the moment you notice you’ve just been lost in thought.
To build biceps in the gym, you do bicep curls over and over. To strengthen your ability to focus and be fully present, you bring your mind back to the present moment as soon as you notice you’ve just been lost in thought….over….and over….. And do so while cultivating an internal tone of voice that is kind and non-judgmental. Since your breath is something you have with you wherever you go, it is an effectiveand immediately accessible link to the present moment.
Ways to access additional info and support on Mindfulness:
With today’s advanced and complex communication and research options, there are many ways to access information and resources regarding meditation, (see side bar on the right for examples). While you can find videos and audio links from meditation teachers on-line, many find it most beneficial to learn with a “live” meditation teacher. UVA’s Mindfulness Center and the Insight Meditation Community of Charlottesville offer various introductory and advanced meditation courses. FEAP offers introductory Meditation seminars with basic information as well as some simple practical examples of practice for you to try. If you are interested at all, I encourage you to reach out for more information. You will likely be very glad you did.
Additional Credits:
“How Mindfulness Can Change Your Life in 10 Minutes a Day”, Andy Puddicombe
“Wherever you’reGoing There You Are”; “Full Catastrophe Living” Jon Kabat-Zinn
If you have questions about this or other personal concerns, please contact the FEAP at (434) 243-2643,or visit our website at