Meditation anyone? 30 minutes a day for 8 weeks... you in?

Madisgram posted an article in the current events forum, namely, How Meditation May Change The Brain. It got me thinking about how lax I have become with meditation even though I know it benefits me.

I decided I am going to commit to meditating for 30 minutes a day for the next 8 weeks. I will start with bedtime sessions to see if it can help me sleep better but I may also add a morning session because it will fit in well with my morning quiet time rountine.

I think madisgram and sundog may join me so I thought I would start a thread for us to use to encourage one another along the way and report outcomes of our efforts. We welcome everyone to join us.

I am going to strick while the iron is hot and meditate tonight for 30 minutes before bedtime. Since I couldn't sleep last night and plan to keep myself awake all day the meditation should send me into lala land without too much trouble tonight. I really don't want to increase or change my meds so I am really motivated right now to find an alternative.

I will report back daily.

Meanwhile if anyone wants to offer encouragement, share experiences and techniques.... please do. I don't know about the others but discipline is not my strong suit and I will take all the encouragement, advice and support I can get to stick to the plan.

I thought there was a forum on self help or something like that but I couldn't find it so I am posting here. I figure if its in the wrong place it will get moved.

I'm in!! Thanks! ((((((((sanityseeker)))))))) I'm going to start off by splitting my 30 minutes into two x 15 minute sessions. One in the morning when I get up, and one before bed. Hopefully I'll be able to work back up to 1 x 30 minute session though!

I actually did the Jon Kabat-Zinn inspired Mindfulness Based Stress Reduction course at my local hospital a couple of years ago, and I found it very valuable. However, I do have trouble finding the discipline to meditate at home for more than about 10 minutes a day (sometimes it's as little as 5 minutes a day!). But I want to find that discipline!!

Good luck to you and thanks for this thread!!

Awesome sun! I am looking forward to walking this path together.

I think I will follow your lead and start with two 15 minute sessions split morning and night. If I go longer, great, if I don't make the 15, fine.... like you say we can build up to it. If we push too hard too fast it may just turn us off the whole idea again.

We know the benefits first hand but we know the challenge to be disciplined so let us be kind and gentle with ourselves and take this slow and easy to start.

That's great that you took a course. I look forward to reading anything you can share along the way. I have watched a few videos, read a few books, used a few tapes but I've never taken a class.

Good luck to you too sun. We can exchange notes tomorrow. ummmmmm

I got some audio CDs as part of the course, but I generally prefer doing it without them. Although the good thing about them is that they are timed so if you do one, you know you've really meditated for 30 minutes - or however long the CD is - and don't need to worry about the time while you're doing it (which I sometimes do)!!

Do you think you'll use a CD? At any rate, I'm really looking forward to doing this with you too! Yay! I have a meditation buddy!!!

I go to a local meditation group, but my at-home practice has fallen off completely over the past few months. Self-discipline isn't my strong suit, either. It would be great to have an online check-in. I'm familiar with Vipassana meditation, using the breath as an anchor, and a Lovingkindness or "Metta" practice, great for opening the heart. I'd like to start with 15 minutes a day, in the morning. I had been doing it right after a cup of coffee, but before starting my day. Great idea, Sanityseeker.

I'm definitely in. I've been wanting to start meditation for a while, but have been putting it off. I think it will definitely help to calm my mind. Can't wait to see how you guys do with your meditation as well.

Yay! The more the merrier!!

I'm in if it's ok I come??????

I am a very very visual person so if you use visualization, I can't wait....

Crew

yeah that sounds like a good plan Iam down

Wow!! Look what Madi started and you and I brought to life Sun!!

Welcome (((((Lavieenrose, Melissa, Crew and Kikki)))). You made my day.

Well I better get off of here and put in my meditation session. I look forward to checking in tomorrow.... or later if sleep denies me again tonight. Sleep. Thinking s l e e p zzzzzzzzzz

Peaceful mediation gifts everyone.

I was just thinking of signing in here to say I'm off to do my meditation!!! Great minds think alike!!! (((((((sanityseeker)))))) Really hope it helps you sleep.

Sending good vibes to all!!

lol.... just dropped you a public message on your profile cuz your little green man was telling me you were still on line.

Okay.... so lets do this hey. Love the picture! It looks like a good place to go. I can almost hear the waves.....

Boy am I glad I took the pressure off trying to do 30 minutes right off the mark. It was evident immediately that it had been too long since I had done more then mini-meditation anxiety buster breaks. It was challenging simply to keep still. I managed about 15 to 20 minutes last night and 10 to 15 minutes this morning.

I am not doing anything fancy. Just focusing on my breathing and concentrating on my bodies response. My mind was pretty racy so I was easily distracted by the sounds, images and thoughts that competed for my attention. I did have an odd reaction within a few minutes of ending my session last night. It seemed to have triggered some rapid cycling. I felt good and ready to stop when I did. Then as I was putting things away out of the blue I felt really really low fighting the urge to sob only for it to suddenly move aside for short bursts of hypo-manic type behaviour before I finally leveled off again.

All in all it was a good start. Getting into place was an accomplishment in itself. Being able to actually meditate a bonus. Both last night and this morning I went into the session with a blasting headache. It was gone by the time I quit but it did return soon after.

I managed to get some sleep last night but not right away so feeling the lag today. 3 hours of sleep after a couple of days without sleep is rougher then having no sleep at all. Perhaps even some recidual effects of the cycling last night. Meditating this morning was a little harder to get into then last night because I really just wanted to go back to bed.

Okay that's my day one update. Its a beautiful cold sunshiny winter day here. When the sun gets high enough above the eastern mountain ridge (around noon) to bless us with an hour or so of direct sunlight I will go for a long meditative walk in the forest. So much on my mind these days anything I can do to take a break from thinking is a good thing for me to do right now.

Hope everyone else had a satisfying day one. I would love to hear how it is going for everyone so far.

Ya, that was funny last night Sun. You were there when I was here and I was there when you were here. lol. I liked that we were heading into a session at the same time. Felt like I had a buddy near by.

Good morning!!! Thanks so much for that update (((((((((((sanityseeker)))))))))) You know I've read that it's not uncommon for people to start crying when they meditate (or directly afterwards) because if you allow yourself to be still with yourself like that, with no distractions, then all kinds of deep feelings can come up that you usually suppress - either consciously or unconsciously. So it was really interesting to hear that you felt an urge to sob after your session last night.

Also, well done for managing to stick with it for 20 minutes last night!!! That's excellent!!!! And I hope you have a wonderful meditative walk today!

I did about 15 minutes last night. I'm having a lot of back pain at the moment so it's a challenge to find a comfortable position. l lay down on my back with my legs bent, feet on the flloor, arms at my side and doing that thumb/index finger touch thingie! (something about energy flow or an anchor?? I must look up again what it means!!) I felt quite relaxed as I was doing it last night. I just lay there focusing on my breathing. I was having all kinds of thoughts, but I kept coming back to my breathing. Towards the end of the 15 minutes I tried to focus on some positive words also. And I tried to think healing thoughts. I've got allergy issues so I was visualizing my immune system being bathed in warm sunlight!!

This morning I managed 10 minutes. My back was hurting a lot so I focused on the pain and felt it's rhythm (throbbing!!). It definitely wasn't as relaxing this morning as it was last night, but I know that meditation is not necessarily supposed to be relaxing. It's supposed to be whatever it is at that particular moment.

And now....I'm off to the dentist!! Which I hate!!! I'm going to try and do some more meditating in the dentist's chair. THAT will be a challenge!!!!!!!!!!!!!!!

Hugs to all

It's definitely been a while since I have meditated...I could tell by my morning session today! I only managed 10 minutes, and even that was a challenge. I kept getting intrusive thoughts, couldn't get comfortable, etc. Hopefully tonight's meditation will go better.

Wow. Thanks for you update Sun. So much to digest.

Good point you make about the crying afterwards. I think what I will do tonight is make sure I close my breathing focused meditations more slowly. I need to give at least a few quiet moment at the end just being open to receive from the universe. To just sit quietly and wait for that connection that allows me to hear from my heart. I like what you do too....focusing on positive thoughts and healing energy.

I did give a little bit of time at the end of last night's session to sitting quiet and open but I was getting impatient to get off the floor and wake my legs up again so I cut it too short I guess. Maybe next time it would be a good idea to just let the tears flow. To receive it as healing and welcome it rather then be afraid it will slide me into the depression pool.

Thanks for the encouragement Sun. The 20 minutes was pretty interrupted but its a good start for sure. Kudos to you too for pushing through the pain and discomfort to get in the 15 minutes last night and going back for more again this morning. Way to go. Focusing on the pain and feeling its rhythm is what I was doing with my headache too.

I am sorry about your back pain. Boy do I have the perfect matt for you. Its the oddest thing. It's about the size of a short yoga matt and it has these hard plastic spikes on it, about 1/4" long or so. Bare skin to the matt you lay on in for as long as you can or need to and its magical what happens. The first time I tried it I had a blasting headache and it took it away and it didn't come back. Once I got over the initial sting of the spikes it was as though I felt this good energy going through my whole body. I was relaxed and energized all at the same time. I was even breathing more clearly. A congestion I had going on vanished.

It is suppose to be good for insomnia and that is really what convinced me to buy it. Now that I think about it I remember the guy telling me he uses it when he meditates. hum.... you would think wouldn't you that I would use it. Dah! Me! Its in the closet. I have thought about using it but that's as close as I have come to pulling it out. Typical. lol.

Speaking of the finger thing.... I start each hand at the same time with thumb to index finger and with each long inhale I move down to the next finger and then work my way back up. Each finger is suppose to be attached to a praticular organ or zone in the body. The idea is to focus on the corresponding organ or zone but I can never remember which finger is for which organ so I just pick an organ or zone on my body working feet to head and go from there.

I start my breathing by doing 10 counts inhaling, 10 counts holding and 10 counts exhaling to ensure I breath in as deeply as I can and exhale as completely as I can with an empty pause before inhaling again. I stop counting when I feel I have the rhythm.

Interesting what you say about meditation not necessarily being relaxing. I think I always thought it was suppose to be but it makes sense that it is not bound to a single outcome. Its a good lesson in expectation versus acceptance. Control versus submission. Predetermining and going with the flow. The benefit is in the letting go of the impulse to be in charge of every moment and know what is going to happen next. I am going to think on that some more. Perhaps on my walk. Speaking of which.... the sun is now on the ground so its time for me to venture out into the cold brisk air for a while.

Good luck with the dentist. EEKS! I don't do dentist's well. My dentist has a tv purched from the ceiling to watch while he does his thing so that makes for a good distraction. Otherwise I do meditation of sorts to get through it all. I will pick out a word to focus on while at the same time attending to keeping my breathing slow and steady. I can get so stressed by the process that I hardly breath at all unless I consciously think about it. One time the dentist even noticed and asked me if I was breathing. lol.

The only good thing I can say about a visit to the dentist is that.... it too shall pass.

Have a great day everyone.

Sounds like a good start to me Melisa. I think the fact that we actually honoured the commitment is huge in itself. How much time we manage is incidental at this early stage. We are all a little rusty it seems. We may need some time to stretch our way back into shape.

I know what you mean about the distracting challenges. I guess it will get easier in time. Once we find our meditation groove again.

Have a wonderful day and a good one tonight. Take good care.

Thanks!!! ((((((((((((sanityseeker))))))))))))))

That sounds amazing!! Wow!! Where did you get it?? How fascinating! I would love to learn more about this mat! I get ferocious headaches to do with my allergies/sinus issues and it's really hard to find anything that helps them. That mat sounds very powerful!!!

That's really interesting! I didn't know that. Thanks for explaining it!!

I hope you're having a lovey walk!! I'm about to head out to with my doggies! The dentist went fine. It was just a routine exam and cleaning. But even that can be stressful if I'm in an anxious frame of mind. Plus I'm always worried in case he finds something that needs doing!!!!

See you later!

PS: By the way, there really is a "walking meditation" you can do. Here's a nice description of one way to do it. I love the part where you imagine your foot kissing the earth as it strikes it. And then imagine a lotus flower blooming in it's place when you raise your foot again!

Hi ((((((Melissa)))))))) I totally agree with sanityseeker! The fact is, you did it! Even though it was uncomfortable! That's great!!!!!! I hope you have a good session this evening!

Here's a link to the yantra matt.... http://www.yantraway.com/

Here's a bloggers review..... http://kaley-somethingtocheerabout-k...at-review.html

And they are on facebook too..... http://www.facebook.com/yantraway

I am glad I mentioned it to you. I buy these things, stuff them in a closet and forget about them. Reading the material again, a blogger's product review and just recalling my own one-time experience has me all excited about it again. I am going to use it for tonight's meditation. I'll let you know how it works.

Thank you so much for the information about walking meditation. When I read it I went back out for another walk using the method. I didn't have any trouble coordinating the walkiing and breathing. It seemed to come quite naturally. It was really nice. I am even doing it inside house and it has been really calming. I have a tendancy to be really speedy when I am doing things. People are always telling me to slow down, especially if they watch me in the kitchen. It is stressful but it is hard for me to catch or stop myself. To help me notice that I am racy I employed my son to play a game with me that I call 'the slow motion game'. When he notices me winding up and getting racy he has my permission to say to me 'slow motion game'. My side of the deal is to not question his asssessment. I am not allowed to brush him off no matter what. When he says slow motion game we both immediately do everything in slow motion. It works really well for me not to mention it can be fun. The forced change of pace gives instant results and gets me through whatever I am doing without winding up again.

Tonight while making dinner I practiced the meditative walking and it was amazing how well it worked to keep mme from getting racy. It was very pleasant. Often I don't enjoy my meal when I cook because by the time I serve it I am so wiped from racing around preparing it while multi-tasking other chores at the same time that I need to unwind before I can eat and by then my dinner gets cold and unappealing. I enjoyed my dinner tonight so much more then usual. So cool. Oh... and I love that imagery of kissing mother earth and lotus flowers popping up under foot. Beautiful! It brought a tear to my eyes when I read it.

i am delighted to find others beginning to meditate,,, i have lots of materials stored from my buddhist studies, on meditation... but the truth is,, only you can become aware~~

perhaps some of you have heard that i use an auditory (sound) technology for brain repair, and it is the perfect compliment to meditation, supporting concentration and enhancing the benefits of mental focus... it is called CenterPoint, and can be purchased online... it has the added benefit of effecting a permanent enhancement of brain function, particularly as regards balance...

i would like to support this effort in any way i can... best wishes,, Gus

Thanks so much for those links! ((((((((sanityseeker)))))) I will look forward to checking those out very soon!

I absolutely love your description of the "slow motion game" you've devised with your son. What a great idea! I'm so glad the walking meditation comes naturally to you! And that you practiced it this evening while making dinner and that it helped you enjoy your evening meal much more! That's great!!

I am also very much someone who rushes around the place. Even when there is no reason for me to be in a hurry, I tend to rush anyway. It's total self-induced stress. I really need to practice slowing down more!! I walk every day with my dogs, and I love it, but I think of it as exercise so I do walk briskly and often up hills etc so I can work up a sweat. For that reason it's easier for me to do the walking meditation indoors because then I can really focus just on the meditation part of it. I'm going to try and do some daily walking meditation too, either as part of my overall 30 minutes or in addition to it!!

I'm going to sign off shortly and really make an effort to get started a little earlier with my evening meditation.

Wishing everyone a very peaceful night!!

Thank you!! ((((((((((((((Gus)))))))))))))))))

EEK!!! I'm late! I'm late for a very important date with my yantra matt. So much for an early start.