Practice Summary Meditation

Practice Summary Meditation

Practice Summary Applications

Heather Shaffer

FW311

I have practiced visualization meditation for a while and feel that is very beneficial, I, however, chose to branch out of my comfort zone to try focused breathing meditation. This was very difficult for me, my mind kept wandering, which I wasn’t used too with my former practice. At first, I felt little calming effects, but I was very surprised how on my first week I felt less stressed overall. As time went on I noticedthat I was handling everyday situations differently. If I got upset about something I would automatically take deep breaths and think about the situation before reacting to it. I also began having dreams of swimming under water, which according to some dream websites, meant that I was accessing deeper parts of my subconscious.

For personal use I recommend meditating in the morning, maybe after a cup of tea so there is no risk for falling back a sleep. In a relaxed setting start taking deep breaths to clear the mind and then let the breath flow naturally. Keeping attention on breathing helps clear mind clutter and helps with general focused attention. I practiced for at least 10 minutes a day.

In a professional setting this can be used in the same way as the personal, but with more people doing the same thing. Perhaps before a brain storming meeting to get some creative juices flowing, or before any type of meeting so people will feel more focused and grounded. This also works for people who get nervous about an event. Mediation helps decrease test anxiety, self-doubt, and concentration loss. This was measured by peer reviewed journal A Longitudinal Study of Students' Perceptions of Using Deep Breathing Meditation to Reduce Testing Stresses, Paul, G., Elam, B., & Verhulst, S. (2007). Meditation also helps create a sense of inner peace, relaxation, being in the present moment, and more focus and awareness of what’s around us. It can be used by anyone, virtually anywhere where it’s safe to close the eyes for a few minutes.

What I have learned through this experience, is that it’s ok to not get it right. I was very frustrated at first that I couldn’t focus very long on my breathing. However, I found out that it doesn’t take an hour to reap some benefits. As I mentioned before I was surprised at my behavior change the first couple days. Instead of reacting to a stressful situation, I stopped to assess what really is going on. I have always envied people who can do that, sort of look beyond or behind the scene if you will. At the end of the practice I felt more level headed and at peace with myself. It was not all clam and serene though, I had to come to terms with parts of myself that weren’t so fun. I had to be with myself which was actually hard. I am always running around being there for appointments, for my kids for school and work, to be with myself not hiking, or running just listening to my breathing was interesting. I will continue to meditate, and feel very thankful for the experience.