Serenity for the Twisted Mind
Words by Katherine Castillo Eustaquio
Published in Total Fitness Magazine April 2011 Issue
When we say twisted, we don’t mean the psychotic kind but the one that has more twists than a wicker chair, with each strand representing one of the many hats you wear. While regular exercise helps keeping the body healthy, having a cluttered mind is as bad as being a couch potato.
You don’t need to stare at the wall for hours on end or light tiny candles for some dramatic flair. Here are some meditation techniques you can practice every day to help clear your mind. The sooner you start de-cluttering your mind, the better you’ll enjoy a de-cluttered life.
Pick a meditation spot.
Most practitioners sit on the floor because that’s how the ancients do it. It’s the modern age; you don’t have to endure the hard floor if you don’t want to. Be it a large rock at the park, a La-Z-Boy in your den, or a hammock in your backyard, what’s important is that you pick a sitting area where you’re comfortable. A spare room with lots of natural light and ventilation usually does the trick.
Breathe consciously or focus on something.
If your mind keeps flying off the hook during meditation, try to focus on breathing—inhale from your diaphragm, hold for a few seconds, then exhale slowly through the mouth. You can also focus on a tangible object—a paperweight, a hairbrush, a chair. The gist is that you redirect your focus on one thing alone.
Auto Meditation
There are activities that a person performs routinely that the state of rhythmic movement de-stresses the mind to a certain extent. For fitness conscious people, running and weight lifting can be a form of active meditation because they do it in a synchronized manner. Think of a simple activity that you can delve into as though on auto-pilot.
Find your “happy place.”
During meditation, think of a place where you feel calm. Imagine that you’re there and use props if necessary. If you feel serenity by the sea, try holding a seashell and feel its texture as you continue breathing deeply. If loved ones pop up in your happy place, focus on their details as well—laughter, facial features, voices. Try to concentrate on things that you love until you feel the stress rolling out of your system.
Learn to be compassionate.
According to a study made by the University of Wisconsin-Madison, meditation affects parts of the brain that are responsible for empathy. Cultivate compassion daily by learning how to forgive, accepts others, and show gratitude for all the blessings that come your way. Forgiveness and acceptance may seem very challenging for some people but these are the underlying principles that enable Buddhist monks all over the world to achieve a powerful inner peace and see the world differently.
Published in Total Fitness Magazine April 2011 Issue
When we say twisted, we don’t mean the psychotic kind but the one that has more twists than a wicker chair, with each strand representing one of the many hats you wear. While regular exercise helps keeping the body healthy, having a cluttered mind is as bad as being a couch potato.
You don’t need to stare at the wall for hours on end or light tiny candles for some dramatic flair. Here are some meditation techniques you can practice every day to help clear your mind. The sooner you start de-cluttering your mind, the better you’ll enjoy a de-cluttered life.
Pick a meditation spot.
Most practitioners sit on the floor because that’s how the ancients do it. It’s the modern age; you don’t have to endure the hard floor if you don’t want to. Be it a large rock at the park, a La-Z-Boy in your den, or a hammock in your backyard, what’s important is that you pick a sitting area where you’re comfortable. A spare room with lots of natural light and ventilation usually does the trick.
Breathe consciously or focus on something.
If your mind keeps flying off the hook during meditation, try to focus on breathing—inhale from your diaphragm, hold for a few seconds, then exhale slowly through the mouth. You can also focus on a tangible object—a paperweight, a hairbrush, a chair. The gist is that you redirect your focus on one thing alone.
Auto Meditation
There are activities that a person performs routinely that the state of rhythmic movement de-stresses the mind to a certain extent. For fitness conscious people, running and weight lifting can be a form of active meditation because they do it in a synchronized manner. Think of a simple activity that you can delve into as though on auto-pilot.
Find your “happy place.”
During meditation, think of a place where you feel calm. Imagine that you’re there and use props if necessary. If you feel serenity by the sea, try holding a seashell and feel its texture as you continue breathing deeply. If loved ones pop up in your happy place, focus on their details as well—laughter, facial features, voices. Try to concentrate on things that you love until you feel the stress rolling out of your system.
Learn to be compassionate.
According to a study made by the University of Wisconsin-Madison, meditation affects parts of the brain that are responsible for empathy. Cultivate compassion daily by learning how to forgive, accepts others, and show gratitude for all the blessings that come your way. Forgiveness and acceptance may seem very challenging for some people but these are the underlying principles that enable Buddhist monks all over the world to achieve a powerful inner peace and see the world differently.
