relaxation – Page 2 – Grow Mindfulness

Caring through Mindfulness

Caring is integral to mindfulness – we pay attention in the moment with care and curiosity. We can learn to care for others through loving kindness meditation as well as learn to care for ourselves through self-compassion.

Diana Winston provides a meditation podcast on the subject of mindfulness and care and stresses the need to care for ourselves as well as for others. She suggests that people often discount or devalue their inner experience or feelings and yet be consumed by care for others.

Diana asks an important question to enable us to be mindful about caring – her question is, “What or whom do you care for”. For whom do you express care and concern – a son or daughter, partner, friend or people suffering adversity. How wide is your circle of care and how deeply do you care?

These are challenging questions because they raise the issue of how often we express care and concern for others – how generous and expansive is our caring? How many people do we let into our lives through concern, considerateness and thoughtfulness?

Caring through mindfulness

Caring can be the focus of our meditation once we have become grounded through placing our feet on the ground, adopting a restful position with our body (and especially our hands) and taking a few deep breaths.

Our concern and care of our body can then be expressed through a progressive body scan and relaxation of points of tension. Focus on our breathing will assist us to pay attention to the theme of caring as mindful breathing steadies our mind and enables us to concentrate.

We can focus on an individual and express care for that person and tap into what it feels like to express this care – is the feeling one of warmth, love or genuine concern for their welfare? How is this care manifested in our body?

We can also express appreciation for the fact that we do care for others and take the time to express that care in words and actions. We can acknowledge that it is a gift to be able to be sensitive to others and their needs – to move beyond self-absorption to concern for others.

As we grow in mindfulness through caring meditation our circle of care and concern widens and deepens, and we are able to more readily extend care to ourselves.

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

Image source: courtesy of MabelAmber on Pixabay

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.

What If I Fall Asleep During Meditation?

I have been discussing feelings and emotions – recognising your feelings and naming those feelings. But what If I fall asleep during meditating on my feelings? That happened to me the other day when I was doing a mindful breathing meditation for five minutes.

The natural tendency is to “beat up” on yourself. It was only five minutes, why couldn’t I stay awake for that short time? I must be doing it wrong. How can I ever sustain the effort for 20 or 40 minutes? I’ll never be able to master this meditation process!

Being non-judgmental about sleepiness during meditation

Jack Kornfield suggests that it is important to be non-judgmental – doing so, is not only counter-productive but may feed your natural tendency to judge yourself negatively. He suggests that you can get in touch with the feeling of sleepiness and treat yourself with kindness.

Sometimes, we feel sleepy because of the strain of dealing with negative feelings – of allowing them to come to the surface. The body may feel overwhelmed by the strength of the emotion and decide it is too difficult to handle. Alternatively, your body may take this opportunity to catch some rest if you have been living a very fast-paced life.

Meditation involves relaxation – relaxing into our breath and freeing our body from points of tension. So, it is only natural that this will open us up to the challenge of falling asleep during meditation. However, if it happens in the early stages or only occasionally, it is nothing to worry about.

If falling asleep does occur in the early stages of your learning to meditate, accept that this is part of the learning process. Your body and mind have to adjust to the new pace and focus (the present)- and this takes time. It will help you to build your patience to persist without judging yourself – a patience that will increase your capacity for self-management.

If sleepiness during meditation persists for months, you may need to take a serious look at your lifestyle – it may indicate that you are constantly consuming your emergency energy supply (drawing on a second breath all the time or persisting through sheer will power).

Some helpful hints for overcoming sleepiness during meditation

Mindspace.com has some very good suggestions to manage your sleepiness if it occurs frequently during meditation. These suggestions relate mainly to considering your environment, your timing and your posture during meditation.

It is important that your environment is conducive to meditation. Having a flow of fresh air by opening a window may help – this is similar to the recommendation to open the windows of a car if you are feeling drowsy as the fresh air may help to keep you awake as it blows on you. Location is important too – so avoid meditating on or in your bed. Besides inducing sleep because this is where you go to sleep each day, it potentially develops the habit of wakefulness when in bed – which is the last thing you want!

Timing for your meditation is important. I have suggested having a set time each day to meditate to build the habit of meditating. However, if this timing coincides with when your are typically very tired, then you will have great difficulty overcoming sleepiness during meditation. If you are a “morning person” (who wakes up early and declines in energy as the day progresses) perhaps a morning meditation session is best; if you are “night person” (slow to wake up and gains energy as the day progresses) then maybe a night meditation session is best. You need to find what best suits your own body clock.

Your posture can affect your meditation and your capacity to stay awake. It is suggested that you sit upright rather than lying down during meditation. Some even suggest placing a pillow behind your back to maintain this upright position. If you are a yoga practitioner, then a sitting yoga position may be conducive to effective meditation.

Other hints to avoid sleepiness during meditation relate to food and drink. Meditating immediately after a meal can induce sleep because your body tends to be drowsy as it digests the food. Coffee, on the other hand, can act as a stimulant and can create dependence as well as reinforcement of the linkage between the stimulant and the act of meditating. Meditation is a natural process and involves becoming attuned to your body, so using stimulants, such as coffee, can work against the goals of meditation – hence it is good to leave the coffee to after meditation.

I will leave the final word to Andy Puddicombe who has some summary advice in his video on Why do I keep falling asleep?

As you grow in mindfulness, you will progressively overcome sleepiness during meditation because your body and mind will gradually adjust to the unfamiliar activity. You will not overcome sleepiness during meditation entirely – there will still be times when you are very tired and fall asleep while meditating. However, if you treat yourself non-judgmentally and gently, you will overcome these minor setbacks to your progress in mindfulness.

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

Image source: courtesy of JessicaJohnson on Pixabay

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 for University Students

In an earlier post, I discussed mindfulness for school children and explained the ground-breaking work of Goldie Hawn in providing training in mindful awareness and brain science to hundreds of thousands of teachers and children.

In this post, I want to focus on mindfulness for university students and highlight the mindfulness resources that are now increasingly available in universities throughout Australia.

The challenges confronting university students

University students face many challenges that can upset their balance and equanimity and contribute to distress. Overseas students studying in Australia, for example, may have the challenge of mastering a new language, developing new friends and overcoming the sense of isolation and loneliness. The process of integration and “finding their place” is compounded by cultural differences associated with norms that impact behavioural expectations generally, as well as in tutorials and lectures.

University students might experience performance stress resulting from assessment requirements such as assignments, projects and exams – often occurring across more than one subject simultaneously. Sometimes, this performance stress and related anxiety is self-imposed through the desire to achieve a certain minimum GPA to gain entry to an Honours or Master’s course or program. Other times, the performance stress is generated by the expectations of students’ parents, employer or relatives. Peers, too, can add to the pressure when they are quick to point out any shortfall in assessment results or make unfavourable comparisons.

University students may experience exclusion from the “in-group” on the grounds of race, gender, sexual preference, dress standards or another discriminating basis. Students at live-in university colleges may find it hard to fit into the prevailing college culture and norms. They might even be excluded on the grounds of failing to form an intimate relationship within the college community. The recent Human Rights Commission report into sexual harassment and sexual assaults in universities in Australia gave a challenging insight into the prevalence of, and devastating impact of, sexual abuse experienced by many university students.

Relationship breakups are a common experience for university students through the pressure of study and assignment commitments, differing expectations and values and the unusual circumstances of university life. These relationship break-ups can lead to emotional turmoil and distress. Relationship problems and other stressors can be exacerbated by financial difficulties.

The onset of assessment deadlines can result in panic attacks, nervousness, anxiety and add stressors to relationships that are already stressful. The level of stress experienced by university students in Australis was highlighted by the report of a recent research project. The research, conducted jointly by Headspace and the National Union of Students, surveyed 2,600 Australian tertiary education students. The report disclosed a very alarming level of anxiety among the TAFE and university students surveyed – “35 per cent experiencing self-harm or suicidal thoughts in the past 12 months”.

Mindfulness Resources in Universities

Universities have started to realise the impact of multiple stressors on students’ ability to concentrate and perform academically and to sustain commitment to their courses (drop-out rates have been increasing).

Most universities now, especially through their counselling services, have established a suite of mindfulness resources for their students. They promote these on the grounds that they will increase concentration, clarity and focus; reduce stress; enhance physical and mental health; improve quality of life and relationships; and help to develop positive attitudes and happiness.

RMIT, for example, provides a series of six conversations incorporating introductions, audios and exercise worksheets. The conversations are based on Acceptance and Commitment Therapy (ACT) which involves a core message – “accept what is out of your personal control, and commit to action that improves and enriches your life”. The RMIT ACT Conversations cover the following topics:

Language creates conflict
Action & experience versus thought and emotion
Acceptance, willingness and inclusion
Mindfulness and being present
Your values and direction
Committed action

In line with many mindfulness trainers and practitoners, RMIT stresses the critical role of the exercises and mindfulness practice. A local resource that reinforces RMIT’s ACT approach is the very readable, humorously illustrated and practice-oriented workbook, The Happiness Trap Pocketbook, produced by Dr. Russ Harris and Bev Aisbett.

James Cook University provides a Relaxation, Meditation and Mindfulness PDF with links to Smiling Mind Mindfulness Meditation, free meditation resources and classes, 6 mindfulness exercises to try, quick relaxation techniques and exercises.

Links to other free mindfulness resources designed for university students include the following:

Additionally, the University of California, Los Angeles (UCLA) through its Mindful Awareness Research Center (MARC) has the following free resources:

There are numerous resources for university students to grow in mindfulness and improve the quality of their university life, enhance their close relationships and achieve the level of academic performance they are capable of.

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

Image source: courtesy of youzuowei1230 on Pixabay

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.

Building Mindfulness through Open Awareness

Open awareness is something that you can practice anywhere. It is basically being fully present through your senses.

From my lounge room and deck I can see Moreton Bay with Stradbroke Island in the background. I used to wake up of a morning and note the sunrise across the bay on my way to making a cup of tea in the kitchen. I would walk past what is an ever-changing view.

Now I am developing the habit of standing still and taking in the view for the few minutes while the water in the jug is boiling.

In this way I can practice open awareness – listening to the sounds of birds waking, watching the changing hues as the sun comes up, observing the breeze in the trees and sensing the weather.

I find that my body immediately relaxes and I am able to quickly drop into mindful breathing as a matter of course. So one mindfulness practice leads onto the next.

What you can do to develop open awareness is to link it to something that you do on a daily basis – a morning walk, the morning cuppa or coffee, the early morning bike ride. If you structure open awareness into your day, you will be more likely to persist with the habit and progressively build mindfulness. You will also find that you will more frequently stop what you are doing and become openly aware of your surroundings.