for daily life
A meditation program for people who want to develop presence and improve emotional agility.
One-off sessions or a 4 – 6 week developmental series.
Meditation is a Practice
This training is designed to teach techniques for you to apply to achieve a state of meditation.
If practiced over time, meditation helps to increase your psychological flexibility, your presence and your resilience.
WHAT IS MEDITATION?
Meditation is a technique to relax the body and calm the mind enabling you to engage in what we call ‘selective attention’. This means deciding what to pay attention to in any given moment. When you meditate you are able to notice thoughts and distractions, and you choose whether to give these attention or not.
HOW DO I MEDITATE?
Many people meditate by focusing on their breath and using the awareness of their breath to relax their body. This calms your mind and enables you to become aware of your experience ‘in the moment’ where you can choose what to consciously pay attention to. You can do this sitting, lying down, walking, in the car, at work…anywhere really!
WHAT IS MEDITATION GOOD FOR?
First and foremost, meditation helps you to relax, when you are relaxed you are better placed to cope with your thoughts and feelings. It allows you to notice your thoughts and experiences objectively which means you are less reactive or emotional in your responses. Meditation is a mental discipline, like having a clean engine in your car – it helps your mind to function more effectively.
HOW MUCH DO I HAVE TO PRACTICE BEFORE I SEE RESULTS?
You can see results right away. By consciously focusing on your breath you can begin to relax and start to observe your thoughts in a detached manner immediately however, as with any new skill, you need to practice for a few months before you begin to master it. By practicing for a few minutes every day you will quickly see how easy it is.
WHAT IS MINDFULNESS?
Mindfulness is the conscious direction of awareness. This means noticing what you are doing, thinking or feeling at any given time. It’s about improving your attention and being fully present in whatever you’re doing. We often divide our focus between multiple demands on our attention for example, talking to someone on the phone whilst reading email or driving whilst trying to send a text. When you are being mindful you are consciously paying attention to what you are doing as you are doing it and not thinking about other things.
I CAN’T MEDITATE, I CAN NEVER SWITCH MY THOUGHTS OFF
Meditation isn’t really about switching thoughts off, it’s about being aware of and noticing your thoughts and then choosing whether or not this is the right moment to focus on those thoughts.
Guided Meditation Recordings
Nadi Shodhana, or alternate nostril breathing, is a breathing technique that can be helpful in calming anxiety.
This practice combines a simple cognitive exercise with deep breathing. The cognitive exercise activates your frontal cortex, the rational, logical part of your brain, intercepting any fight/flight response and the deep breathing calms your central nervous system.
Grounding & Safe Place is taught to help clients learn to more effectively regulate their emotions.
This practice involves lengthening the exhalation to calm the central nervous system, using body awareness as a grounding tool, along with the creation of a safe place invoking a sense of “safety, relaxation and where no one wants anything from you”.
With thanks to Dr Melissa Harte