Week 1 is in the books! Congratulations! Hopefully you were able to start to create a healthy meditation habit and gain a little present moment awareness. It’s amazing what happens when you slow down a bit and concentrate on one thing at a time!
This week, the focus is on finding peace and reducing stress. We deal with stress all the time, from running late and encountering a traffic jam to trying to meet a deadline to participating in a sport or activity. It’s just a part of life. Some stress is good. Too much stress is not. The problem with stress, though, is that we don’t really pay attention to how it’s affecting us until there’s a cataclysmic event that shakes us up. My own wake-up call came in the form of an SVT event that gave me a ride in an ambulance and an overnight hospital stay, complete with blood tests, an echocardiogram, and a stress test. (By the way, SVT stands for supraventricular tachycardia. Basically, it’s kind of a short-circuit of the heart, causing it to race for no reason. Kinda scary if you don’t understand what’s happening!) Anyway, Sarah says that buildup of stress causes us to think, feel, and act in all kinds of ways – and the effects on our bodies and brains can cause negative consequences in our lives as well. She has the perfect analogy: “stress accumulates like dust settling on a glass table. You don’t notice it until it is thick and you have to do something about it!”
Sarah goes on to explain all kinds of causes of stress as well as their effects. Not only do we suffer physical problems like insomnia, grinding our teeth, recurring illnesses, and heart palpitations, but also emotional issues like anxiety attacks, moodiness, trouble focusing, and feeling completely overwhelmed. These responses then cause us to act in ways that don’t really align with our true nature. We might withdraw from friends and family, act out impulsively, engage in excess fill-in-the-blank-with-a-vice-or-addiction, or harm ourselves in some way.
This week is dedicated to finding ways to help us recognize our triggers and deal with them so that we can navigate back to our center. Sarah outlines two types of exercises to help us do that: Peacefinder Exercises and Long, Slow, Deep Breathing. Peacefinders can be done any time, anywhere. They’re meant to provide us with a moment of space to experience, process, and deal with a stressful situation. The 30-second body scan is a favorite of mine, as is the slow down. Sometimes I just need to take a deep breath and not say or do anything for a moment so that I can concentrate on the task at hand and proceed calmly. And I’ve discovered that, in the middle of a discussion, it kind of forces the others involved to pause for a moment too. Long, slow, deep breathing is something I do at the beginning of each meditation session. It allows me a moment to settle in and set my intention.
In Week 2, Sarah introduces us to the Sitting Meditation, outlining tips and tricks for success and reminding us to keep an open mind, to be kind to ourselves, and to stay the course. This week we’ll practice the Sitting Meditation twice a day for about 15 minutes each time. She recommends doing it first thing in the morning, then again between work and dinner. I don’t know about you, but my work schedule doesn’t allow me to meditate at the same times every single day, however I use a planner and physically write “meditate” at the times each day that I will dedicate to the practice. It just helps me hold myself accountable. I encourage you to find a method that works for you and your schedule.
So then, here we go! Please read “Week 2 – Peace: Less Stress”, practice the Sitting Meditation, and experiment with different kinds of peacefinder exercises to find some that work for you. And remember those 5 Essentials outlined in the introduction. I still look at that sticky note to remind myself to let go of expectations, let it happen, don’t get discouraged when I have thoughts, be kind to myself, and just keep at it! I hope you’ll enjoy this week’s practice. Let me know how it’s going for you!
Next week: Becoming “Soul-Centered”: Week 3 – Freedom: Begin With a Beginner’s Mind
The information and exercises listed above are from Sarah McLean’s book “Soul-Centered: Transform Your Life in 8 Weeks with Meditation”. I have done my best to accurately quote Sarah as well as to adequately paraphrase and express my own thoughts regarding the information in her book.
The information provided on this website is intended for educational purposes only and is, in no way, a substitute for professional medical advice. ALWAYS talk with your doctor about conditions, medications, and concerns you have about your health and work together to determine the best course of action for you.
Wholeness Health and YOU! 