January 25
“Today I will notice when my thoughts run ahead of reality.”
The topic of the day is regulation – and I freely admit that I was really excited about it. Our lesson focuses on noticing when our brains begin to wander and then gently bringing them back to the present moment. Back to center.
Chibs Okereke leads us through a breathing exercise that includes a long inhale and a longer exhale. He explains that by extending the exhale we’re letting our nervous systems know that they’re safe so that we can relax into the moment. Our bodies know what is real whereas our brains like to predict. So when that happens, he invites us to simply notice when our minds start to churn, then guide them back to true center. “Presence is where clarity lives,” he says. It’s much better (and easier!) to deal with what’s happening right now than to fret about what may or may not happen.
Centering and regulation is something that I love to practice as well as to share with others. The struggle with “monkey brain” or “monkey mind” is real. When the hamster wheel in my head starts spinning and suddenly my thoughts are ricocheting off my skull like a scary mental pinball game, I pause to re-center myself in the present moment. If you’re experiencing monkey brain, here are a few things that might help:
- Take a couple of deep breaths. Breathe in, slowly and deeply, through your nose for 4-5 seconds and then exhale, either through your nose or mouth, for 6-7 seconds. (You can always play with timings to find what works best for you.)
- Try “Box Breathing”. Imagine a box. Breathe in (up) for 4 seconds, hold that breath in (across the top) for 4 seconds, breathe out (down) for 4 seconds, and hold that out-breath (across the bottom) for 4 seconds. (This works well even when you notice you’re feeling some stress.)
- Use a timer with a repeating bell. This is my personal favorite way of offering myself a continual reminder to re-center during meditation – just in case I don’t catch it. I set my Insight Timer bell to ring every 5 minutes. Whenever I hear that bell it instantly brings me back to the moment. If you’re just starting out, you can set the bell for every two minutes, then extend it once you get better at maintaining your focus during meditation.
I’m very passionate about the act of centering – not only during meditation but also in everyday life. These little techniques are great for settling our nervous systems, calming our brains, and reminding ourselves to be present. This moment is the only one in which we can take action. Not in the past. Not in the future. Right now.
Happy meditating!
#31dayintentionsettingchallenge
#dontfeedthefrenzy
#breathe
#trusttheprocess
The information provided on this website is intended for educational purposes only and is, in no way, a substitute for professional medical advice. The events, practices, and opinions discussed here are those of the author and should be treated as such. 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! 