Tag Archives: meditation

Find Your Center in the Time of Coronavirus through Meditation Journaling

See >Drumsoul post on Meditation Journaling

“Form a mindfulness habit and recognize the impacts of a meditation practice to get the most from your waking life. Baronfig and mindfulness expert, Justine Bloome, introduce Bloom Meditation Journal—a guided journal that aims to increase self-awareness through the practice of meditation.

100 Happy Quotes That Will Keep You Grounded - Bright Drops

 

 

Anxiety makes us bad decision-makers. Here’s how to do better – CNN

>How Does Anxiety Short Circuit the Decision-Making Process? – Psychology Today

“Anxiety is on the rise globally amid the pandemic, and it can interfere with our ability to make decisions. Experts say, however, there’s a lot you can do to manage anxiety — techniques you can use to feel better and make wise choices. Here’s how.

Full story at Source: >Anxiety makes us bad decision-makers. Here’s how to do better – CNN

“Anxiety often goes up in any moment where our bodies perceive a real threat,,, It certainly makes sense in the middle of a pandemic. For many, anxiety is something that you know when you feel it. The American Psychological Association defines anxiety as an “emotion characterized by feelings of tension, worried thoughts and physical changes like increased blood pressure.” Other physical symptoms can include a rapid heartbeat, dizziness, sweating and trembling.

“While anxiety is distinct from depression, another mood disorder, it’s common to experience symptoms of both at the same time. There are several main types of anxiety disorder, including generalized anxiety disorder, panic disorder and phobia-related disorders. And while the symptoms of anxiety can be deeply unpleasant…the emotion is actually an essential tool our body uses to get us out of dangerous situations. “Anxiety, as a biological response, is a state of fight or flight…Escaping from a lion? The hypervigilance associated with anxiety can help.

“But while that heightened awareness and vigilance makes biological sense …the emotion also erodes our ability to make well-reasoned choices. When you have a lot of anxiety you actually have trouble making decisions. That’s something I’m seeing in my clinic…Patients are having trouble figuring out: ‘Is this a good decision or not?’ And that’s because their brain is not fully on to be able to make decisions.

“That’s concerning: As the Covid-19 pandemic unfolds, many are facing daily decisions with high stakes for their families’ lives and livelihoods.

Learn more how to deal with anxiety and make good decisions in the full story at source link above

Practice paying attention to your thoughts and the judgments that your mind tends to make. Don’t try to stop or resist them, just curiously notice them. The Mind is like a label maker.>I Am Here Now: A Creative Mindfulness Guide and Journal

>Drumsoul on Mindfulness

 

5 Practices for Nonviolence | The Chopra Center


 >Self Realization Fellowship Channel

Ahimsa Meditation
www.ahimsameditation.org

“How do you go beyond the idea of ahimsa, or nonviolence, to actually living it? Here are five practices to help deepen your sense of peace.

Full story of excerpts below at Source: >5 Practices for Nonviolence | The Chopra Center

The most powerful tool you have to root out violence within yourself is meditation. By activating the restful awareness response, you down-regulate the fight or flight mechanisms that keep you in an unending state of stress, anger, over reactivity, hostility, and violence. Over time you begin to rewire your nervous system toward a more peaceful state of awareness in which the higher mental states of reason, patience, understanding, compassion, and forgiveness can take hold.

“Making meditation a regular part of your life is the first step to unlocking the prison of the fear and hostility-based fight or flight response.

5 Steps to Deepen Your Sense of Peace: See detail at the > source above.

“These tools, along with the regular practice of meditation, will help to gently shift your awareness toward peace and living ahimsa in all areas of your life. Use them to embody the peace you wish to see in the world.

Unwind With These Free, Museum-Led Meditation and Mindfulness Sessions | Smart News | Smithsonian Magazine


>Schedule Workshops in your Calendar

“After weeks—or months—of sheltering in place, many stuck inside are feeling decidedly devoid of inner peace. Luckily, thanks to an array of online offerings announced by shuttered cultural institutions, options for unwinding abound. Among the most relaxing experiences available: meditation and mindfulness sessions led by the Rubin Museum of Art in New York City and the Smithsonian Institution’s National Museum of Asian Art in Washington, D.C.

“Per the Rubin’s website, the Manhattan museum’s “Daily Offering” video series is inspired by its collection of Himalayan art and artifacts. Featuring ten-minute reflections, guided meditations and musical offerings, the sessions aim to help participants “achieve greater balance at a moment of considerable upheaval.

”The Rubin posts new episodes on its Instagram account and website each day it would ordinarily be open to the public (Thursday through Monday). Sessions feature wellness tips from anthropologist and Tibetan medical doctor Tawni Tidwell, guided meditations led by teachers Sharon Salzberg and Kate Johnson, commentary by philosopher Tenzin Priyadarshi, and performances by musicians from the Brooklyn Raga Massive collective, among others.

“The National Museum of Asian Art, meanwhile, is hosting 30-minute online workshops on meditation and mindfulness, in addition to highlighting a wide array of online tours, podcasts and virtual exhibitions. Held Monday, Tuesday, Thursday and Friday from 12:15 to 12:45 p.m. Eastern time, the free Zoom classes are “appropriate for all levels of practitioners.”

“Per the museum’s website, sessions strive to help participants “build a relationship to a place of inner quietude. ”If these shorter practices whet your appetite for uninterrupted hours of contemplation, consider visiting virtual versions of the Tibetan Buddhist Shrine Rooms housed at the Rubin and the National Museum of Asian Art.

“Accompanied by traditional Buddhist chanting, the interactive experiences feature 360-degree views of the sumptuous real-life spaces, as well as annotated artifact histories.

The Rubin’s “Daily Offerings” begin with a curator walking viewers through calming, focused analysis and observation of one of the more than 3,800 objects in the museum’s collection. The offerings then shift into a mindfulness practice led by teachers, artists or musicians.

Read the full story with the links at Source: >Unwind With These Free, Museum-Led Meditation and Mindfulness Sessions | Smart News | Smithsonian Magazine

Thought Labeling as a Mindfulness Meditation Technique

>One-Word Labeling: Thoughts, Emotions, Sensations, and Urges

>Name your feelings to improve your ability to respond (not react) to your emotions

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“Read the full story at Source: >Thought Labeling as a Mindfulness Meditation Technique:

As you become used to mindfulness and meditation, the process becomes easier and more automatic. It becomes easier to slip into meditation mode. In the beginning, however, you may want to experiment with different mindfulness techniques and different types of meditation.

“The following technique enables you to observe your thoughts and let go of them, which can allow you to create some space between yourself and the thoughts that trigger the stress response. This technique allows you to examine your habitual thought patterns, take a step back, and get some perspective. It also simply breaks the cycle of rumination.

“And it’s simpler than some forms of meditation, so it’s great for beginners…

“Within minutes, or even seconds, you will notice thoughts drifting into your mind. I’m cold. I need to make dinner tonight. I wonder what he meant when Joe said that thing earlier. The thoughts will creep in. The idea is to simply observe them and refrain from engaging. Simply notice them, and let them go.

Label Your Thoughts. While simply observing your thoughts and letting them go is an effective meditation technique, and can be practiced for long periods of time, it can be helpful to take things a step further and “label” your thoughts before you let them go…

“There are several different ways that you can label your thoughts:

Useful / Not Useful: You can simply label whether a thought is constructive or not. This is a very simple distinction that can cover virtually all thoughts. Just label them “useful” or “not useful,” and let them go.

Types of Thoughts: You can label your thoughts with greater depth by classifying them according to their function. Thoughts that can be labeled as “judgment,” “planning,” “fear,” and “remembering,” for example, may drift into your awareness. Label them, and let them go.

Physical Sensations: Another type of awareness that may drift in is body awareness—you may notice and focus on what you see or feel. Simply label things what they are as sensations: “hard,” “warm,” “itchy.” Acknowledge them and let them go.

“There are other ways in which you can label your thoughts, but this provides you with a starting place…

“Just remember that regular meditation builds resilience toward stress, so it’s worth trying, and sticking with until you find a style that works for you.

 

What we need right now: 3 Ways to Better Control Your Mind and Thoughts | HuffPost Life

“The fact that you and I can think, reflect and so often regret the past, imagine and so often fear the future, even to be unconscious of our own capacity to be conscious is the biggest curse humans live with and so try to escape from almost continually.

“In other words, “Thoughts,” as Buddhist monk Matthieu Ricard, “can be our best friends and our worst enemies.” … Until what is on the inside — that is, your mind — is corrected, the external world, that is, how you perceive and experience the world around you will be a mere reflection of it.

“In other words, if the world around you is to you an unfriendly, hateful, scary, and judgment-filled place, why is this so? Have you ever sought to know why? Is this the way the world really is? Or, is this the way you really are? Often we project onto the world, as well as onto other people, the afflictive, negative thoughts and emotions that we cannot admit. Or refuse to acknowledge.

More and more, I am convinced you and I create the world in which we live. Pop psychologists glibly suggest, “Change the way you look at things and the things you look at change.”

“While this is true, the problem for most people is how to change their negative thinking and the afflictive emotions that are its inevitable consequence. Want to change your inner world? Better control your mind, as well as your thoughts? Here’s the only way possible:

Find out how at Source: >3 Ways to Better Control Your Mind and Thoughts | HuffPost Life

Got Coronavirus Anxiety? These 5 Tips Can Help Calm Your Fears : Shots – Health News : NPR

Anxiety thrives on uncertainty. And, as the coronavirus spreads, our unanswered questions can make us feel vulnerable or fearful. “Will it come to my community” or “Am I at risk?'”

We’ve got national anxiety at the moment, a kind of shared stress, and we are all in a state of extreme uncertainty,” says Catherine Belling, an associate professor at Northwestern University, Feinberg School of Medicine, who studies the role of fear and anxiety in health care.

And here’s a catch-22: The more you stress, the more vulnerable you can become to viruses, because stress can dampen your immune response. But there are steps you can take to push back against the communal anxiety.

See the 5 tips and 3 minute podcast at Source: >Got Coronavirus Anxiety? These 5 Tips Can Help Calm Your Fears : Shots – Health News : NPR

>Three Mindful Ways to Calm an Anxious Mind

>A 23-Minute Anxiety Practice