The Challenge of Maintaining Your Meditation Practice

Brian Shiers suggests that one of the problems in attempting to maintain your practice is that creating new habits requires replacing old habits with the new.  He cites Neil Donald Walsh who maintains that, “yearning for a new way will not produce it, only ending the old way can do that”.  Brian draws on the neuroscience finding that our habits develop through neurological patterning, the development of new neural pathways reinforced by personally valued rewards.  The problem is that multiple repetitions are required to replace the old “habit-loop” with a new, sustainable pattern.  Often our rationalisations take over – such as “maybe I will do it later”, “it is not a good time now”, or “I am too restless at the moment” – and interrupt repetition of our practice.

To assist in the process of sustaining your practice, Brain offers a meditation podcast titled, How to Rediscover Your Practice, in which he offers a way to enrich your practice of mindful breathing and establish sense-based cues to regenerate your practice.  Brian’s guided meditation is part of the weekly meditation podcasts offered by MARC, UCLA.

A guided meditation for maintaining your practice

Brian’s meditation process involves several steps as follows:

  • Listen to the end of the gong from a meditation bell made especially for its resonance – this initiates the process of paying attention through activation of your sense of hearing.  A normal bell could be substituted for this initial step.
  • Notice what is going on for you in this moment – What are you thinking? How are you orientating your body? What are you feeling about what is happening for you as you begin your practice?  Brian maintains that self-observation is the essence of mindfulness.
  • Form your practice intention – focus on your intention in undertaking your practice.  This may involve a desire to build your concentration, to realise calm and tranquillity or to master the art of being still and silent.
  • Feel your breath in your body – consciously focus on one of the five places that you can feel your breath in your body – the rising and falling or your stomach or your chest, the movement of air through your nostrils or your open mouth or the sensation of breathing at the back of your throat.
  • Notice the thoughts that pass through your mind – thoughts come and go throughout our day and the time spent in meditation is no exception to this natural process.  Be conscious that your thoughts are drawing your focus away from your breath, but don’t entertain them.  Return to your intended focus and progressively build your attention muscle.
  • Accept what is – accept the fact that you may be tired, restless, easily distracted or frustrated by your attempts to maintain your focus.  Observing and accepting your present state is integral to mindfulness.
  • Extend your focus to seeing – add the sense of seeing by extending your focus to a single, egg-size object while simultaneously maintaining your focus on your breath.
  • Extend your focusing to include sound – while maintaining your focus on your breath and your external visual image, extend your focus to the sound in your room, taking in the room tone.

Reflection

This guided meditation helps to develop mindfulness because it not only builds the power of paying attention but also provides sense-cues that will prompt your meditation practice.  I have found, for example, that by focusing on the view of the waters and islands in the bay from my home deck, I can very quickly drop into a focus on my breathing.  This outer awareness acts as a cue to inner awareness.  The enriched experienced of meditation from the focus on several senses also facilitates the maintenance of meditation practice and the capacity to progressively grow in mindfulness.

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By Ron Passfield – Copyright (Creative Commons license, Attribution–Non Commercial–No Derivatives)

Disclosure: If you purchase a product through this site, I may earn a commission which will help to pay for the site, the associated Meetup group and the resources to support the blog.

How to Cope with Uncertainty

Recently, Diana Winston offered a meditation podcast on the topic, Dealing with Uncertainty.  This was at a time of heightened uncertainty generated by the California wildfires that were threatening people’s lives and homes.  Uncertainty arises when we do not know what will happen in the future, we have a sense of being out of control and we fear that the future holds potentially damaging outcomes for us physically, emotionally, financially or socially.  Diana emphasised that uncertainty is an integral aspect of the world we live in today – in our increasingly global environment and resultant interdependence, many things are uncontrollable and beyond our capacity to influence.

Diana reminds us that we cannot deny the uncertainty of our reality, but we can learn to manage its impact on our lives – on our thinking, feelings, behaviour and relationships.  Our anxiety in the face of this ever-encroaching uncertainty is exacerbated by our brain’s negative bias – often fearing the worst to enable us to prepare for fight or flight.  We tend to anticipate negative outcomes from many activities such as a medical diagnosis and we begin to worry in anticipation of this unwelcome outcome.  Diana maintains that meditation can provide a place of refuge when we experience uncertainty and the associated fear and anxiety – a secure retreat away from the waves of uncertainty that besiege us.

Meditation as an anchor in a turbulent sea

Diana offers several steps in her guided mediation for dealing with anxiety (MARC, UCLA).  The meditation practice is designed to engender a sense of solace when uncertainty seems overwhelming:

  • Adopt a comfortable position and allow your body to begin to experience relaxation.
  • Focus attention on your body beginning with your breath as it courses through you.  You can ground this attention by focusing on the expansion and contraction of your chest or abdomen.
  • Feel the sensation of your breath – coolness, energy flow, evenness.
  • Choose an anchor – e.g. your breath, sounds in the room or a bodily sensation such as tingling in your fingers when they are pressed together, or the feel of your feet placed firmly on the floor.  You can then return to your anchor whenever you become unfocused or distracted by thoughts or sensations such as an itch or pain in a part of your body.
  • Notice any wandering off task and name what is happening e.g. lost in my thoughts; feeling anxious.  Once you have named what is happening, return to your anchor.
  • Notice any sensation of discomfort or disturbing thought – give it some space and pay attention to it with kindness.  You can change your posture if this helps or, alternatively, accept what is happening and plan to take action later, e.g. put some dermatitis cream on an itch.
  • Express appreciation for your safety, protection and wellness.
  • Extend your sense of gratitude to people engaged in making others safe and protecting them from harm, e.g. volunteers, the police and firefighters.
  • Focus on the groundedness of your body, take a deep breath and return to awareness of your surroundings.

Reflection

Meditation can help us to grow in mindfulness – awareness of our external reality and internal reactions such as fear and anxiety in the face of uncertainty.  Meditation provides a refuge and a source of solace in the face of life’s uncertainty.  The anchor we develop through meditation can serve us well throughout our daily lives, at work or at home.  Mindfulness can help us scare away the darkness of uncertainty so that we can achieve what the singer, Passenger, suggests:

Feel, feel like you still have a choice
If we all light up, we can scare away the dark.

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By Ron Passfield – Copyright (Creative Commons license, Attribution–Non Commercial–No Derivatives)

Disclosure: If you purchase a product through this site, I may earn a commission which will help to pay for the site, the associated Meetup group and the resources to support the blog.

A Reflection Meditation to Access Your Inner Wisdom

Diana Winston provides a reflection meditation podcast to enable us to access our inner wisdom.  We are so often absorbed with thinking our way through issues and challenges that we block access to our inner wisdom.  She suggests that if we shut down our thinking and just listen to our inner wisdom, we will arrive at creative insights and a way to move forward, ideally in line with our life purpose.  The reflection meditation is offered as one of the weekly meditation podcasts provided by the Mindful Awareness Research Center (MARC) which aims through research and education to promote the practice and benefits of mindful awareness for people of all ages.

Reflection meditation for accessing inner wisdom

Diana’s 30-minute reflection meditation podcast basically has two phases – (1) relaxation and (2) opening to inner wisdom:

  1. In the first phase, you are introduced to a light body scan followed by a focus on an anchor of your choice such as breath, touch or sound.  You are encouraged to avoid entertaining distracting thoughts and to return to your meditation anchor once you are conscious of being distracted. 
  2. In the second phase, the emphasis is on listening to your inner wisdom while focusing on an aspect of your life that you want to improve, e.g. how to improve your relationship, how to enhance your well-being or develop your creativity.   The challenge here is to avoid thinking about the question – avoid trying to resolve your question cognitively.  This requires settling your mind, quieting your brain.  You are attempting to access your intuition rather than your rational, logical thinking.  Whenever your mind wanders, bring your focus back to your anchor and your inner wisdom.

To access the deeper levels of our inner wisdom takes time and lots of practice over a sustained period.  Karen Brody maintains that a quicker way to access deeper levels of consciousness is by using the Yoga Nidra Meditation discussed previously.

Reflection

We spend so much of our time trying to think our way through issues and life challenges and ignore our intuition and inner wisdom.  As we grow in mindfulness through various forms of meditation such as the reflection meditation, we can develop ways of accessing deeper levels of consciousness and bring our inner wisdom to bear on the questions that challenge us in our daily lives.

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By Ron Passfield – Copyright (Creative Commons license, Attribution–Non Commercial–No Derivatives)

Disclosure: If you purchase a product through this site, I may earn a commission which will help to pay for the site, the associated Meetup group and the resources to support the blog.

Mindfulness and Personal Transitions During Organisational Change

Change in our personal lives and in an organisational setting can generate anxiety, fear, insecurity and anger.  This discomfort can be expressed as resistance to change and lead to a wide range of unproductive behaviours that can be harmful to us as individuals as well as for the organisations we work in.  William and Susan Bridges identified three broad stages of personal transition in the context of organisational change.  In their 2017 book, Managing Transitions: Making the Most of Change, they explained that each of us go through these stages at different rates for different changes depending on the our perception of the impact of the changes.  The three stages they identified are (1) endings – where the focus is on loss, (2) neutral zone – involves a “wait and see” orientation and (3) new beginnings – putting commitment and energy behind the change.  Their book provides a range of managerial strategies that can be employed by organisations to help people transition from endings to new beginnings. They emphasize that without these strategies individuals and organisations can become stuck in either the endings stage or the neutral zone, resulting in illness and organisational decline.

Mindfulness and personal transitions during organisational change

Wendy Quan, a certified organisational change agent and creator of The Calm Monkey (Mindfulness Meditation in the Workplace), had a personal experience that gave her a deep insight into how people deal with a confronting and challenging change.  She was diagnosed with cancer after many years in multiple organisational change roles. This personal challenge led her to seek out mindfulness practices, and meditation in particular, to help her deal with this devastating illness.  Through her meditation practice she came to accept her illness and all that it entailed, and realised that she had a choice – she could view herself as a victim or take a proactive approach that would enable her to lead the best life possible, given her health setback.

This led to a further insight in that she realised that she could employ her understanding of organisational change and mindfulness to help others in an organisational setting.  She was able to draw on the research of William and Susan Bridges and developed a refined model of personal transitions.  She focused on the psychological change processes involved and identified five transition points in an individual’s psychological journey during organisational change:

  • Awareness: becoming aware of your thoughts, emotions, reactions and behaviour when facing the change
  • Understanding: gaining insight into the “why” of your holistic response – body and mind (recognising that this is a normal reaction to a confronting and challenging change)
  • Acceptance: accepting “what is”, not denying your current reality (e.g. a changed role, loss of a job or status)
  • Commitment: moving beyond acceptance to committing to adopt a positive, proactive response to improve your personal experience of the change, “taking things into your own hands” – self-management instead of reactivity
  • Advocacy: promoting the change and its positive elements if your energy level and role enable this.

Research into mindfulness and personal transitions during organisational change

Wendy was able to apply her insights in her work situation to help her colleagues through difficult change processes.  She moved beyond working with a small group to establishing a weekly mindfulness meditation “drop-in” where participants could share their experiences of change, both personal and organisational, and identify what they were trying to cope with and how they were going about it.  After a few years, she had 185 people on this drop-in program (highlighting the psychological challenge of organisational change) and this enabled her to undertake formal research of the impact of her approach of combining mindfulness with change management insights.

Her research was published in a study titled Dealing with Change Meditation Study which can be downloaded here.   Wendy indicated that her approach revolved around two key points of intervention, (1) raising awareness of the personal, holistic impact of a change process and (2) focusing on the future to develop a more constructive response so that the individual undergoing organisational change can have a better experience of the change and make decisions about their future.  Participants in the study were asked to focus on a challenging change and listen three times over a two-week period to a 15-minute, guided meditation focused on positively dealing with the change.

Resources for personal transitions during organisational change

Wendy, building on her own experience of combining mindfulness and organisational change insights, has developed several resources that people can use to assist their personal change processes or to facilitate the transition for others undergoing organisational change:

Wendy also provides a series of free and paid meditation podcasts on her website.

Reflection

I have been engaged in organisational change consultancy for over 40 years, and more recently undertaken extensive research and writing about mindfulness, as well as developing my own mindfulness practices, including meditation.  However, identifying a practical approach to combining the two related skill sets has alluded me to date.  Wendy, through her experience of a personal health crisis, has been able to introduce a very effective, evidence-based approach to using mindfulness to help people transition through organisational change processes.  She has been able to demonstrate that as we grow in mindfulness we can become more aware of our personal response to an organisational change, develop an increased understanding of the nature of that response, increase our acceptance of our changing reality and gradually build a commitment to shaping our future in a positive and constructive way.  Her work resonates with the insights and approach of Acceptance and Commitment Therapy, as well as that of Susan David who focuses on using mindfulness to develop “emotional agility”.

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By Ron Passfield – Copyright (Creative Commons license, Attribution–Non Commercial–No Derivatives)

Disclosure: If you purchase a product through this site, I may earn a commission which will help to pay for the site, the associated Meetup group and the resources to support the blog.

How to Develop Patience through Meditation

Diana Winston, in her meditation podcast, Practicing Patience, suggests that patience is an expression of mindfulness.   Patience involves being present in a purposeful, non-judgmental way.  It requires self-awareness, self-regulation and, in the final analysis, a willingness to be with “what is”.   Her guided meditation that follows this explanation is one of the many and varied, weekly meditation podcasts offered by MARC (UCLA).  Diana is the principal meditation teacher but is very ably assisted by guest meditation teachers such as Matthew Brensilver, Mitra Manesh and Brian Shiers. 

What makes us impatient?

The Cambridge Dictionary explains that we become impatient in two primary situations that frustrate our goal orientation, (1) where we are held up and have to wait when we are trying to go somewhere and (2) where we perceive that we are not achieving something fast enough that we are excited by.   So, impatience involves a lack of tolerance of the present situation where we must wait or of our rate of progression to a desired future state.  Richard Wolf explains that learning a new piece of music requires practice, patience and persistence, but we can be impatient with our rate of progress towards mastery.  The tendency, then, is to become judgmental and self-critical.  

The sources of our impatience can be numerous, e.g. stopped by a traffic light, held up by a slow driver or a cyclist in our car lane, experiencing writer’s block, an inability to master some aspect of a desired sporting skill, a mental blockage when presenting an idea, cooking a meal that overheats or becomes burnt, delays that make us late for a meeting or when preparing a meal for guests or any other sources of frustration of the achievement of our goals.

When we are impatient, we can experience a wide range of negative emotions such as annoyance, agitation, anxiety, anger or resentment.  We can become overwhelmed, make poor decisions and behave rashly. In contrast, patience can lead to many positive outcomes – it is a common belief that “patience is a virtue” because it leads to many benefits such as maintaining peace and equanimity, keeping things in perspective, opening up opportunities and enriching relationships.

A meditation for developing patience

Diana in her meditation podcast provides a meditation designed to develop patience and cultivate the associated benefits.  The patience meditation has several steps:

  1. Become grounded and focused – using your personal choice of an anchor such as your breath, sound or bodily sensation.
  2. Envisage a time when you were impatient – identify your thoughts, capture and name your feelings and revisit your bodily sensations
  3. Envisage a time when you were patient – again experience what it was like in respect of your thoughts, feelings and bodily sensations
  4. Re-envisage the situation where you were impatient – this time picture yourself being patient and in control.  Try to capture the positive thoughts, feelings and sensations that accompany being patient in that situation.

This meditation, if repeated with some regularity, can help you to develop patience and experience the many positive benefits that accrue.

Reflection

As we grow in mindfulness through patience meditation, we can learn to transform situations where we have been impatient into ones where we are patient.  In this way, we can develop our patience and realise the many benefits that accrue with the practice of patience.

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By Ron Passfield – Copyright (Creative Commons license, Attribution–Non Commercial–No Derivatives)

Disclosure: If you purchase a product through this site, I may earn a commission which will help to pay for the site, the associated Meetup group and the resources to support the blog.

Tuning Into Sound

Diana Winston provided a meditation podcast on the topic, Listening to Sound, as part of the weekly offering by MARC (Mindful Awareness Research Center, UCLA).  Diana’s main theme was that there are times when sound “intrudes” into our meditation practice and we have a choice in how we respond.  We can become agitated and irritated or we can use the sound as the focus of our meditation.  She suggested that in taking the latter path, we are building our capacity to deal with the sounds and other unpleasant experiences that ‘intrude” in our daily life.

I can relate to this situation as I was recently meditating when workmen began hammering and sawing in the house next to mine.  I found I was really annoyed and resented this intrusion into my quiet time and solitude.  It had taken some discipline that morning to undertake my meditation in the first place.  My reaction at the time was to abandon my meditation – my level of annoyance impeded my capacity to focus.  Often our negative response in these situations is exacerbated by the expectations that we bring to our meditation, such as the expectation of absolute quiet.

Diana makes the point, though, that mindfulness “is not about seclusion” – it is about being with what is in the moment, whatever we are faced with.  The sound intrusion could be traffic noise, house renovations or heavy earth moving equipment.   As Diana observes, there is an alternative response other than our habituated flight or fight response.  We can focus on the sound and make that the object of our meditation.  She offered a hearing meditation in her podcast to build this capacity to deal with intrusive sounds and other “intrusions” in our life – experiences that clash with our expectations.

A hearing meditation – tuning into sound

The hearing meditation begins with the normal practice of becoming grounded and focused.   Diana then takes you through several steps that progressively build your awareness muscle:

  1. Focus your attention on the sounds in the room, the room tone, and include external sounds that may be penetrating your room space.  Here it is important to avoid pursuing what Diana calls “your story” about the sound – your interpretation of the nature of the sound, your emotional labelling of the sound as good or bad or your recollection of similar sounds in your prior experience.  The challenge is to just focus on the sound itself – tuning into it and the sensation of hearing it.
  2. Turn your focus now to some significant sensation in your body – it could be the groundedness of your feet on the floor or the energy and warmth flowing through your fingers or your feet.
  3. Your focus now switches to your breathing – to a part of the body where you can experience the act of breathing such as your abdomen, chest or nostrils.  Notice the “in” and “out” breath and the effect on your body with the rising or falling of your abdomen/chest or the flow of air through your nostrils.
  4. Finally, choose an anchor – the sound, the bodily sensation or the breath – to sustain the meditation over the remainder of your meditation session.  If you find the sound disturbing, take a few deep breaths and let out the sense of irritation – just let it be and return to your focus on your anchor.  Intruding thoughts and feelings are “part and parcel” of meditative practice, even for experienced meditators.

As we grow in mindfulness through mindfulness practices and hearing meditation, we can progressively build our capacity to deal with the intrusions in our daily life that challenge our expectations.  The hearing meditation itself strengthens our awareness muscle and builds our resilience in the face of setbacks. 

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By Ron Passfield – Copyright (Creative Commons license, Attribution–Non Commercial–No Derivatives)

Disclosure: If you purchase a product through this site, I may earn a commission which will help to pay for the site, the associated Meetup group and the resources to support the blog.

A Mindful Check-In: Opening to Awareness

A mindful check-in is a way of becoming aware of your internal state at any point in your day.  You can check-in to your breath, your body sensations or your feelings.  You don’t have to adopt a particular posture or location – it is just a matter of tuning in to whatever is happening for you with curiosity and openness and without judgment.  Regular mindful check-ins help to build your awareness and to realise the benefits of mindfulness.

Benefits of mindfulness

Dr. Chris Walsh maintains that mindfulness achieves positive outcomes in three core areas of our lives:

  1. Richer pleasant experiences – so much of our life is lived in anticipation of the future or regret about the past.  We are often lost in our thoughts and become disconnected from the present moment.  The simple act of eating can be a totally unconscious activity, being unaware of our accompanying bodily sensations that potentially bring joy, e.g. a pleasant taste or aroma.  We walk at a fast pace rather than enjoy the experience of walking; we give a sidelong glance at a sunrise, rather than soaking up the brightness and energy of the experience.  We can be self-absorbed in conversations, rather than actively listening and building our relationships.  Mindfulness helps to enrich what is pleasurable in our lives – to notice and pay attention to the experience of joy and happiness in whatever form it takes.
  2. Improved capacity to manage difficult experiences – so often we are just reactive when an unpleasant experience or conflict triggers our habituated thoughts and emotions.  Through mindfulness, we can grow in the self-awareness necessary to observe, understand and manage our reactivity.  Mindfulness, then, gives us the ability to create space between the trigger and our response and to develop more productive and appropriate responses.  The Mindful Nation UK Report produced by the Mindfulness All-Party Parliamentary Group (MAPPG) gives evidence-based examples of these outcomes being achieved through mindfulness training.
  3. Effectively managing transitions – so much of our life is spent in transitioning from one situation to another.  We go from home to work, from one meeting to another, from one encounter to another, from work to home.  On a more macro level, we may transition from unmarried to married, from childless to children as part of the family, from marriage to separation and divorce.  Each of these transitions place new demands on our capacity to cope, on our even-mindedness and our resilience.  Mindfulness helps us to manage the inevitable emotional challenges inherent in change and to bring positive intentions and motivation to each form of transition and to achieve calmness and equanimity despite the personal turbulence engendered by the transition.

The check-in proposed by Chris is a way of bringing mindfulness to each of these core areas of our life and to tap into our inner resources so that we can live our lives more fully, less reactively and more flexibly.

The Mindful Check-in

Chris provides a podcast as well as a descriptive article on the check-in process.  His guided three-minute meditation in the podcast leads you through various stages of awareness – beginning with your breath and its characteristics, followed by noticing any points of bodily tension and observing the pattern of your thoughts (e.g. unfocused, confused, clear or erratic).  This awareness raising and acceptance-of-what-is leads to paying attention to any dominant thought that may be preoccupying you and then letting it go (stop entertaining it).  Finally, you can bring your awareness to your overall emotional state and name your feeling (without judgement). 

Chris, who developed mindfulness.org.au in 2004, provides a wide range of resources and a recently developed course, From Relaxation to Resilience.  This course has three different levels of participation depending on level of experience with mindfulness.  It is possible to obtain a reduced price through a Medicare rebate if a referral from a GP is obtained.  Chris offers blog articles on various aspects of mindfulness and emphasises employing evidence-based approaches.

Reflection

As we grow in mindfulness through reflection, meditation and mindful check-ins, we can realise the benefits of mindfulness in the core areas of our lives – pleasant experiences, difficult situations and personal transitions.  Mindfulness equips us to live life more fully (appreciating its richness), manage challenging situations more effectively and make personal transitions more adaptively.

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By Ron Passfield – Copyright (Creative Commons license, Attribution–Non Commercial–No Derivatives)

Disclosure: If you purchase a product through this site, I may earn a commission which will help to pay for the site, the associated Meetup group and the resources to support the blog.

Bringing Mindfulness to Your Motivations and Intentions

Diana Winston recently offered a meditation on the topic of mindfulness and intentions.  Diana is Director of Mindfulness Education at MARC, UCLA and the meditation was part of the weekly meditation podcasts offered by the Center.  The podcasts are accessible from the MARC website or via the UCLA Mindful App

Diana explained that an integral part of mindfulness is curiosity about our self, what we do and why we do it.  Many times, our intentions are not conscious – our thoughts and behaviour are often the result of habituated patterns.  We might sometimes do things because we think it is the “right thing to do” or because “others are doing it”.  As Diana points out, our motivations and intentions are often very complex, mixed in nature and not easily untangled.  She offers a guided meditation to unpack these motivations and, in particular, to explore the question, “Why do we meditate?”  If we are clear about the benefits that accrue for meditation practice, we are more likely to sustain the habit of meditating.  I find, for example, that clarity about my motivations is a key strategy for enabling me to sustain my practice of Tai Chi and writing this blog.

Meditation on intentions

Diana provides a meditation on intentions that has four key phases:

  1. Body scan – you begin by undertaking a comprehensive body scan, starting with the sensation of your feet on the floor and moving through your whole body.  I find that a body scan is easier to do if you are following the instruction of another person rather than if you try to do it under “your own steam”.
  2. Exploring why you meditate – what is it that keeps you going with meditation?  What are the benefits that you experience? The clearer you can be about the personal benefits for you – the intentions that shape your habit – the more likely you are to sustain the practice through difficult times or when you are time-poor.
  3. Grounding through your anchor – revisiting your personal anchor can help you to maintain your focus when negative thoughts or other distractions take your attention.  Your anchor can be your breath, focusing on sounds in the room (such as room tone), or getting in touch with a sensation in your body, e.g. the tingling when your fingers touch (my favourite). 
  4. Exploring why you do other activities – now you shift your attention to something else in your life to focus on your intention in doing that activity.  You can focus on a major activity that you regularly undertake and ask the fundamental question, “What am I doing this for?”  Alternatively, you can focus on a less significant activity that you want to gain some clarity about – it might be a commitment or task that you no longer want to undertake but continue to do so.  Diana cautions not to let yourself become frazzled if you cannot immediately find a focus for this phase of the meditation – you can always revisit the meditation at another time.  She also suggests that a few deep breaths taken during this part of the exercise can be helpful for finding and sustaining your focus.

Motivation for meditation

When I undertook this meditation, I was pleased that I was able to clarify and strengthen my motivation for persisting with regular meditation practice.  I was able to identify the following intentions behind my practice (you may have very different intentions based on your own life experience):

  1. Achieving calm – this is a key aspect of my intentions in meditation practice.  I find that calmness enables me to deal with the stresses of life and the inevitable traumas that I experience.  At the end of a recent workshop that I was co-facilitating, a participant came up to me and thanked me for my “calmness and creating a calming atmosphere”.
  2. Developing creativity – meditating releases my capacity to be creative in my writing and in designing and facilitating workshops for managers and leaders.
  3. Dealing with difficult emotions – there are several meditations that focus specifically on difficult emotions such as resentment or anger.  These meditations help me to temper the emotion and contribute to restoring my equilibrium.
  4. Reducing reactivity – there are so many things in life that can trigger a reaction, e.g. traffic jams, and I can become less reactive through my meditation practice (especially targeted mediations such as “You are traffic too” and “When you are waiting, have awareness as your default, not your phone”).  Now in traffic delays, I am able to revert to my anchor, fingers touching, to remain calm and increase my awareness.
  5. Improving relationships – meditation helps me to be more conscious of my thoughts and emotions in any interaction and assists me to be sufficiently present to actively listen to others I interact with, especially in close relationships (even if I don’t achieve this very well in a particular interaction, my awareness and reflection help me to resolve to do better the next time).  Awareness of my own thoughts and emotions improves my capacity to understand the dynamics occurring in my training groups.
  6. Health and healing – meditations focused on nature support my emotional stability and contribute to my overall wellness.

Reflection

As we grow in mindfulness through meditation and reflection, we can develop greater clarity about the intentions behind our meditation practice and other significant activities in our life, sustain our motivation and enjoy the benefits that accrue both to ourselves and others we interact with.  We can begin to more fully realise the benefits of increasing inner and outer awareness. Meditation focused on our motivations and intentions can help us to make explicit the implicit motivation behind our actions and, in the process, to strengthen our motivation.

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By Ron Passfield – Copyright (Creative Commons license, Attribution–Non Commercial–No Derivatives)

Disclosure: If you purchase a product through this site, I may earn a commission which will help to pay for the site, the associated Meetup group and the resources to support the blog.

Trauma-Sensitive Mindfulness: Providing A Choice of Anchors

David Treleaven recently published a book on Trauma-Sensitive Mindfulness. The book enables mindfulness trainers to recognise a trauma-affected individual, provide appropriate modifications to their mindfulness processes and avoid aggravating the individual’s trauma experience.

David argues that two factors are foundational to trauma-sensitive mindfulness, (1) choice and (2) anchors.  He observes that people who are trauma-affected have experienced an unwanted negative event that endangered them, a total loss of control over the situation and a lack of agency (capacity to influence the outcomes).  Providing choice, especially in relation to anchors, is critical for the welfare of the trauma-affected individual – it avoids reactivating the sense of helplessness associated with the traumatic event and reduces the likelihood of triggering a painful “body memory”.

Providing a choice of anchors – internal sensations

An anchor enables an individual to become grounded in the present moment despite being buffeted by distractions, negative self-stories or endless thoughts.  The choice of an anchor is a very personal aspect of mindfulness – it relates to an individual’s preferences, physical capacity and emotional state.  An anchor enables a person to experience ease and emotional stability.

Jessica Morey, an experienced teacher of trauma-sensitive meditation, begins a meditation training session by offering participants a choice of three internally-focused anchors – a bodily sensation, attention to sound within their immediate environment (e.g. the “room tone”) or a breath sensation (air moving through the nostrils, abdomen rising and falling or movement of the chest).

Participants are given the opportunity to try out these different anchors over a five-minute period and to make a choice of an anchor for practice over a further period.  Providing this choice of anchors avoids locking individuals into a mindfulness process that can act as a trigger for reexperiencing trauma, e.g. sustained focus on breathing.

Alternative anchors – external sensing

David notes that the five senses offer further choices of anchors – in addition to the internally focused anchors suggested by Jessica.  The senses enable a participant in meditation training to focus on some aspect of their external environment:

  • Hearing – tuning in to the external sounds such as birds singing, the wind blowing or traffic flowing past.  The downside of this approach is that it may trigger our innate tendency to interpret sounds and this may lead to focusing on a particular sound – trying to identify it and its potential source. So, this may serve as a distraction pulling us away from experiencing (the “being” mode) to explaining (the “thinking” mode).  The aim here is to pay attention to the experience of hearing, not to focus on a single sound. Sam Himelstein has found that listening to music can be a very effective anchor for a person who is in a highly traumatised state – choosing music that aligns with the individual’s musical preferences can serve as a powerful anchor.
  • Touch – a trauma-affected person could have an object, e.g. a crystal or a stone, that provides comfort and reassurance and enables them to become grounded in the present moment through the sensation of touch.
  • Seeing – taking in the natural surroundings, e.g. by observing closely the foliage of a tree – its colours, shape and texture or observing the patterns in the clouds.

Other options include sensations of smell or taste.  However, in my view, these tend to be less neutral in character and can re-traumatise a trauma-affected person.

David Treleaven offers a wide range of resources to help meditation trainers build their awareness, skills and options in the area of trauma-sensitive mindfulness (TSM).  These include an online training course, interview podcasts, a TSM Starter Kit (incorporating an introductory video and a comprehensive “TSM Solutions Checklist”) and a live meetup of the TSM Community (registered members of a community of TSM-aware practitioners).

Reflection

As we grow in mindfulness through meditation, research and reflection, we can become more flexible about how we offer mindfulness training.  A trauma-sensitive approach to mindfulness requires an awareness of the manifestations of trauma and post-traumatic stress disorder (PTSD), identification of different sources of anchors and the willingness and capacity to offer participants the choice of an anchor and an approach to mindfulness.  This means that we need to move beyond our own fixation with “meditation logistics” and be flexible enough to offer trauma-informed mindfulness practices.

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Image – Trees on the foreshore, Wynnum, Brisbane

By Ron Passfield – Copyright (Creative Commons license, Attribution–Non Commercial–No Derivatives)

Disclosure: If you purchase a product through this site, I may earn a commission which will help to pay for the site, the associated Meetup group and the resources to support the blog.

Trauma-Informed Mindfulness: Relationship Building through Music

Sam Himelstein has developed several basic principles and a series of guidelines to assist mindfulness teachers to sensitively work with people who are impacted by trauma. While these principles have been developed over more than a decade working with trauma-impacted teens, the principles and guidelines are also relevant to anyone working with adults who have experienced trauma. 

Relationship building through music

In his podcast interview with David Treleaven, Sam discussed a particular case that was a primary catalyst to the development of his principles and guidelines.  He provides a more detailed discussion of the case in his blog post, Trauma-Informed Mindfulness with Teenagers – 9 Guidelines.  The case involved a 17-year-old high school student, Jeanette, who had experienced a traumatic childhood with many categories of traumatic events in her life, including drug addiction of her father.  She had approached Sam, a registered psychologist, for help with her trauma-related issues.

During initial psychotherapy treatment, Sam was helping her to locate her estranged father so she could establish a connection with him.  However, before this reconnection happened, the young woman learned that her father had died from a drug overdose.  This intensified her trauma and when she presented at Sam’s clinic after the death of her father, she was unable to talk about her father, follow a line of discussion or formulate coherent sentences.  Sam described this in terms of “her brain down regulating”.

Sam’s first principle – “do no harm” – came into play as he realised that getting her to talk would take her outside her window of tolerance.  As he knew about her interest in music and her favourite genre, he intuitively realised that listening to music that she liked would enable her to establish some degree of equanimity, build trust and reinforce the relationship through a shared pleasant experience. 

As they listened to the music together, she slowly began to move her head in line with the beat and rhythm of the music.  Then, she began to talk.  Sam described the effect on Jeanette of listening to the music as regulating her central nervous system, bringing her back within the window of tolerance and enabling her to access her language ability so that she could express her emotions such as anger, grief and sadness.

Sam had realised that while Jeanette was positive about the utility of mindfulness in the context of therapy, “conventional talk therapy or mindfulness meditation wasn’t going to work”.  This music intervention was in line with what he described as practising an INCRA, an “inherently non-clinical relational activity” that is not a therapy technique in itself but effectively builds the relationship.  Sam discusses case studies where he has used INCRA in a clinical setting with teens in his forthcoming book, Trauma-Informed Mindfulness for Teens: A Guide for Mental Health Professionals.

Reflection

As we grow in mindfulness through meditation and reflection, we can better access our intuition when working with or training people who have suffered trauma.   Being present to the person needing help will enable us to let go of conventional, trained responses and be open to activities that are non-clinical in nature but develop the relationship – the foundation for all helping.  Trauma-informed mindfulness, then, involves not only sensitivity to trauma-impacted people but also the flexibility to depart from habituated responses or processes.  Mindfulness helps us to tap into our innate curiosity and creativity.

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Image by obBilder from Pixabay

By Ron Passfield – Copyright (Creative Commons license, Attribution–Non Commercial–No Derivatives)

Disclosure: If you purchase a product through this site, I may earn a commission which will help to pay for the site, the associated Meetup group and the resources to support the blog.