by Counseling and Wellness Center of PittsburghMarch 1, 2019 how to meditate, kinds of meditation0 comments
We all have the innate capacity for greater clarity, calm, and focus. Consciousness is in fact a skill that can be sharpened when each day we wipe clean the debris that clouds our minds and trickles even into our physical bodies. Mindfulness meditation is a kind of focused awareness where we become distinctly aware of our selves, the nature of our thoughts, the quality of the sensations coursing within our veins. Yet mindfulness is not merely helpless attention that is splashed around our roving internal focus. It also incorporates the potential to alter the state and being of our consciousness, via our breath and attention. While meditation has so much potential that it can be prescribed as a tool to manage anger, depression, and anxiety, it is extremely trans-formative when used as a spiritual or mindful tool for wellness.
While there are many various forms of meditation, let’s explore some of the most common, starting with Zen Buddhism meditation. In the Zen tradition, the practitioner is seated cross legged or in lotus position, one of the more important components of which is that your spine be completely erect. Your focus then is simply on the sound and motion of your breath coming in and out of your nose. The sound and sensation of each breath is a meditative focal point, very simple but powerful. The drawback is that for beginners it may be very hard to just sit and breathe!
Another common Buddhist style of meditation is Vipassana. It is a style of insight-based awareness when attention itself is used as a tool. To concentrate all of one’s focus on a specific point can be an enlightening and extremely calming experience. For instance, you could place all of your attention on a body part, a thought, or a visualization. The goal is truly to become liberated from the shackles of our own awareness which tends to lack focus and be chaotic in its natural state. This style of meditation takes years of cultivation to improve upon but can be seen as a daily or regular practice. Like polishing a jewel, we clarify our thoughts and mind, as we will notice many different thoughts coming through our consciousness as we are seated. We do not attach to any one of them however, we allow them to slide by and label them as mechanisms of the ego, or desire, or self defeat. We become very aware and curious about our thoughts in this style of meditation.
This is perhaps the most accessible style of meditation for the beginner. It may start with breathing in a seated or lying down position with closed eyes. From there an instructor cues in various visual scenes, sometimes like a story. The practitioner is able to visualize various motions and enactments that can journey them into their unconscious. This is a favored method for beginners because it allows a place for the meditator’s focus to rest and is highly interactive and imaginative. After completing the meditation, if done in a group setting, the practitioners may talk about some of the things that they felt and visualized in the sequence.
This form of meditation is best performed after gaining a basic understanding of each of the chakras by becoming aware of their placement and function through the body. The practitioner then visualizes sending breath and sometimes light to those seven energy centers through the physical and subtle body. The subtle body is the non-visible and esoteric energy centers including the chakras and meridians. This form of meditation can be very effective and energizing to unblock the chakras and re-balance them. Chakra meditation is related to bringing balance to the flow of Kundalini energy which flows from the crown of our skull to the base of our root. This is an ancient yoga style that tends to be more spiritually focused.Learn More
by Counseling and Wellness Center of PittsburghJanuary 17, 2019 addiction recovery, counseling wexford, digital detox0 comments
‘5 Awesome and Up-worthy Benefits of A Digital Detox’
Mental clutter, anxiety, ‘fubbing’ and stress related disease are just a few of the human spoils which we can estimate are at least in some part perpetuated by our over-reliance on cell phones and digital solutions. The technology era is here and the evidence is within our aching and gnarled fingers, computer blurred-out hyper-focused eyes, our text neck, and cluttered minds. In fact, cell phones have become a newly added to the expanse of potential behavioral addictions. The more we tune into our personal devices the more we tune out all that is around us. Digital detox is the new mental colonic but with perhaps even greater results and significance. When was the last time that you unplugged? What do you imagine would happen if you tried. We have heard of some texters and cell phone obsessed say that they even get full blown anxiety attacks if they leave their phone at home accidentally. We encourage you to take the digital detox challenge and see for how long you can not use your phone. Even for a few hours a day can make a difference. Here are some of the benefits you will notice fairly quickly.
- Thoughts and feelings become much more calm. Much like a turbulent bay on a stormy afternoon, our thoughts get churned up when we are constantly bouncing from one email, to our search engine, and then to social media. When we step away for a few days, our consciousness and the direction of our thoughts have a chance to become still and reflective.
- Enjoy better concentration with internal stillness. Sometimes we multitask to our own detriment, in an attentionally scattered frenzy we try to do too many things at once and fall short everywhere. Yet, when we are unplugged, we can tune our attention in any direction we chose. There are limitations to our ability to think and pay attention and we deplete those resources shuffling between 10 screens. Yet when we focus on things more deeply we become more aware and productive.
- We see what is around us, for real!! Of course when we are scrolling and trolling we are not very good company and we are missing a lot of the scenery. The people we care about may even become hurt or feel rejected by our obsession with our phone. In fact, cell phone overuse wrecks relationships and even brings many couples into counseling. Sometimes we unconsciously use our devices to avoid who and what is happening around us. When we put down our phone and step away from the screen we become much more aware of the people around us, the raw beauty of the skyline, the gray tinged clouds that roll in before the storm, we are ‘in the now’ and living it all.
- Sleeping more deeply. There is much compelling research from the National Institute of Health that logs the correlation between screen time and disrupted sleep wake cycle. The statistics are so compelling that we can safely suggest that we leave behind our personal devices for at least one hour before hitting the sack. The benefits really peak after several days disconnected, this is when our internal clocks have a chance to reset, the benefits multiply as there are few things which are better for our wellness than a solid nights slumber .
- Higher energy and creativity. When we are sleeping well and tuning into the environment, the next natural result is greater energy and even creativity. Want to finish an important project or just feel more vital? Try a digital detox for a few days and see what happens.
How ready are you to try something new today? If you would like further reading on how to make emotional, or physical changes, read our article ‘How to Slay Anything in 2019.’
With energy and clarity,
The Counseling and Wellness Center of Pittsburgh
Pittsburgh, Monroeville, and Wexford.