How the practice can help with stress
It’s not surprising that long-term, chronic and unhealthy levels of stress can lead to significant physical and mental health problems. The demands of day to day life and work responsibilities leave many looking for relief, which can have short or long-term benefits depending on the outlet.
A stress-relieving strategy that has been practiced for thousands of years, but has become increasingly more popular in western culture in recent times, is meditation. Specifically, a practice known as mindfulness meditation is a technique used to bring awareness in the present moment, focusing on breathing and taking the mind’s attention away from future or past concerns.
In a study released last year by the Journal of the American Medical Association, mindfulness meditation was found effective in easing conditions such as anxiety, depression and pain. Oftentimes what comes along with stress are distracting or intrusive thoughts of upcoming deadlines, obligations or responsibilities. The thoughts may become overwhelming or frustrating, causing physical or mental discomfort. While some may experience headaches, migraines, sleep disturbances or even digestive symptoms, others may have a shorter temper – experiencing bouts of anger, irritability or depressed mood.
A unique component of mindfulness meditation is that it doesn’t require our thoughts to change, only to experience them in a different way. Connecting to the here and now allows an individual to be aware of their thoughts moment by moment. In mindfulness meditation, it is encouraged to be non-judgemental when experiencing any kind of thought, no matter what it should be. Should the message be negative or catastrophizing a situation, meaning that the thoughts surround the worst case scenarios, mindfulness teaches how to recognize that thought as just that – a thought – and not a truth into our authentic self. Recognizing that we are experiencing only a thought, one that is most likely repetitive in negative thinking, allows for an individual to distinguish between what is a distracting negative message and what could be a helpful solution-focused idea. Utilizing this technique takes the power away from the intrusive thought and shifts it back to the individual.
In Buddhism, which uses the practice of meditation in many respects, suffering is thought to be caused when we attempt to escape discomfort or pain. The idea in mindfulness meditation is that when we pay particular attention to the present moment, without judgement or rejection, we are learning to be with the experience instead of trying to escape it, thus reducing the suffering and stress.
There are different ways in which one can practice mindful meditation as a means to foster tranquility and reduce stress. On an individual basis there are pre-recorded guided meditations available online, or techniques may be offered through a counselor, other helping professional or meditation instructor. Many find it beneficial to practice meditation in a group setting, such as the Refuge Meditation Group located at 622 Jordan St. in Shreveport. With any structure, the basis for mindfulness meditation surrounds similar concepts.
Basic or beginner instructions for meditation begin with finding an appropriate area in which to practice. Should it be a corner in a room or simply any quiet space within a home, the area should allow for the individual to be seated comfortably. It’s important not to have anything distracting such as a television, computer or work desk in the direct line of vision. While finding the most optimal and comfortable position in which to meditate, it can be helpful to keep eyes open and simply gaze, but not stare or strain, at something in front of you. While it’s normal for thoughts to come in and out of the mind during this time, mindfulness meditation encourages gently bringing the attention back to the present body and moment. This can be done by focusing on breathing – the second component to meditating.
Breathing and thinking are the other two concepts of mindfulness meditation. Being present with each breath coming in and out of the body, and paying attention to the thoughts that arise – as well as recognizing them for what they are (just thinking) – are what will connect you to the here and now. For beginners, practicing for 10 to 15 minutes in the early phases of learning meditation may be efficient, gradually increasing as skills become refined.
To be a part of a group setting and to learn more about the practice and benefits to meditation, visit the Refuge Meditation Group website at www. refugemeditationgroup.com.
