Listen to this recorded meditation for relaxation session
Length: 46 minutes
By Miguel Farias on June 6, 2015
Harry Koopman (CC BY 2.0)
Mindfulness as a psychological aid is very much in fashion. Recent reports on the latest finding suggested that mindfulness-based cognitive therapy is as effective as anti-depressants in preventing the relapse of recurrent depression.
While the authors of the paper interpreted their results in a slightly less positive light, stating that (contrary to their hypothesis) mindfulness was no more effective than medication, the meaning inferred by many in the media was that mindfulness was superior to medication.
Mindfulness is a technique extracted from Buddhism where one tries to notice present thoughts, feeling and sensations without judgement. The aim is to create a state of “bare awareness”. What was once a tool for spiritual exploration has been turned into a panacea for the modern age — a cure-all for common human problems, from stress, to anxiety, to depression. By taking this “natural pill” every day, we open ourselves up to the potential for myriad benefits and no ill-effects, unlike synthetic pills, such as anti-depressants, whose potential for negative side-effects we are all aware of.
We don’t know how it works
Mindfulness has been sold to us and we are buying it. After all, thousands of studies suggest that it produces various kinds of measurable psycho-biological effects. However, despite what is commonly propagated, the idea that science has unequivocally shown how meditation can change us is a myth. After examining the literature from the last 45 years on the science of meditation, we realised with astonishment that we are no closer to finding out how meditation works or who benefits the most or the least from it.
School and university terms will be starting soon. There are many challenges for people of all ages throughout life. For some young people, the end of the year will mean crucial exams. Maybe some of the stress for students - and parents - could be mitigated by mindfulness skills:
Writer, mother, teacher, and blogger at LeftBrainBuddha.com
When we think of mindfulness, we may not think of teenagers.
But a growing body of evidence suggests that mindfulness practice could be beneficial to teens, helping them cultivate empathy, as well as skills for concentration and impulse control. In short, mindfulness can help adolescents navigate the challenges of adolescence.
As parents or teachers, we can introduce young people to the practice of mindfulness, or purposeful, nonjudgmental awareness. It might take some work, however, to convince teenagers of the value of slowing down, disconnecting from their digital devices and simply breathing.
So let's start with square one: getting "buy-in" when teaching mindfulness to teens.
Christmas has passed. Christ, as baby Jesus is among us. The New Year approaches. It is a special moment in time when we reflect upon the past and the future. We remember friends and family who have departed. We consider what we have done and what has been left undone? Looking forward, we contemplate our hopes and aspirations for the new year.
For people of faith, the new year marks an opportunity to renew vows or refocus on the interior life of prayer and contemplation. Life is both precious and uncertain. We do not know when we will depart this world. More importantly, we do not know the good that might arise if we cultivate an interior life and turn our minds to that which is beyond self.
The new year is a time to take stock of our lives and make a small commitment to deepening our spiritual practice. Nothing grand or heroic is required. The life of spiritual transformation is lived one day at a time. It is lived in the day to day interactions with the people in our lives. It is lived in how we handle the many small challenges and sufferings of daily life.
Here are three simple things you can do to enrich and and deepen your interior life.
1. Prayer / Meditation: Make a commitment to daily prayer, meditation, or contemplation. Again, nothing heroic, like committing to four hours or two hours or even one hour of prayer every day. While laudable, this level of commitment is totally unrealistic for most and bound to failure.
More realistic is a commitment of 10 to 15 minutes of prayer or meditation a day. The best time for prayer is first thing in the morning. Ten minutes does not seem long, but I assure you that on some days it will feel interminable. The first few days or weeks will go smoothly but before long temptations and hurdles will arise. You will be tired or bored or both. Other things will try to crowd into even those few minutes you have set aside. Resist and remain steadfast. If you persevere, you will be amazed that these precious ten minutes were not always a part of your life.
2. Scripture: Make a commitment to the daily reading of scripture from you religious tradition. Again, nothing grand and heroic is required. Don’t make it complicated. Just take a few minutes everyday and read a short passage. There are many wonderful books and Apps available that can provide you with daily readings throughout the year. There are also books on how to read and contemplate scripture, while valuable, do not let these become barriers to actually reading the texts. The texts themselves, if encountered on a daily basis, will be enough.
3. Community: Consider regular attendance and membership in a church from your religious tradition. I know that this is a big barrier for a lot of spiritual people. I am definitely sympathetic to people who have been turned off by their local Christian Church or Buddhist temple. Dealing with people, church structures, uninspired sermons, mumbled hymns, and bad or offensive theology can be a real challenge. I get that. However, none of us can live a religious life in isolation. We need both the support and challenges that are found in a religious community.
Whatever your path, make a commitment to enrich your interior life in the New Year. If you know what that will look like, try it out in the few days leading up to the New Year. Is it realistic? Is it doable? If yes, then start today. If not, make some adjustments and try again.
Finally, have some compassion and forgiveness for yourself. Even ten minutes of prayer or meditation a day is a big commitment. You are bound to fail occasionally. That is fine. It is not the end of the world. Just start again the next day.
Pointed out by Dharmavidya:
Suddenly mindfulness meditation has become mainstream, making its way into schools, corporations, prisons, and government agencies including the U.S. military. Millions of people are receiving tangible benefits from their mindfulness practice: less stress, better concentration, perhaps a little more empathy. Needless to say, this is an important development to be welcomed -- but it has a shadow.
The mindfulness revolution appears to offer a universal panacea for resolving almost every area of daily concern. Recent books on the topic include: Mindful Parenting, Mindful Eating, Mindful Teaching, Mindful Politics, Mindful Therapy, Mindful Leadership, A Mindful Nation, Mindful Recovery, The Power of Mindful Learning, The Mindful Brain, The Mindful Way through Depression, The Mindful Path to Self-Compassion. Almost daily, the media cite scientific studies that report the numerous health benefits of mindfulness meditation and how such a simple practice can effect neurological changes in the brain.
The booming popularity of the mindfulness movement has also turned it into a lucrative cottage industry. Business savvy consultants pushing mindfulness training promise that it will improve work efficiency, reduce absenteeism, and enhance the "soft skills" that are crucial to career success. Some even assert that mindfulness training can act as a "disruptive technology," reforming even the most dysfunctional companies into kinder, more compassionate and sustainable organizations. So far, however, no empirical studies have been published that support these claims.
In their branding efforts, proponents of mindfulness training usually preface their programs as being "Buddhist-inspired." There is a certain cachet and hipness in telling neophytes that mindfulness is a legacy of Buddhism -- a tradition famous for its ancient and time-tested meditation methods. But, sometimes in the same breath, consultants often assure their corporate sponsors that their particular brand of mindfulness has relinquished all ties and affiliations to its Buddhist origins.
Uncoupling mindfulness from its ethical and religious Buddhist context is understandable as an expedient move to make such training a viable product on the open market. But the rush to secularize and commodify mindfulness into a marketable technique may be leading to an unfortunate denaturing of this ancient practice, which was intended for far more than relieving a headache, reducing blood pressure, or helping executives become better focused and more productive.
Meditation begins to open up your life, so that you’re not caught in self-concern, just wanting life to go your way. In that case you no longer realize that you’re standing at the center of the world, that you’re in the middle of a sacred circle, because you’re so concerned with your worries, pains, limitations, desires, and fears that you are blind to the beauty of existence. All you feel by being caught up like this is misery, as well as enormous resentment about life in general. How strange! Life is such a miracle, and a lot of the time we feel only resentment about how it’s all working out for us.~ wakening Loving-Kindness by Pema Chödrön
The Shamatha project is an attempt to see what a long, intensive course of meditation might do for healthy people.
Brain-imaging studies suggest that it triggers active processes within the brain, and can cause physical changes to the structure of regions involved in learning, memory, emotion regulation and cognitive processing.......Meditation seems to be effective in changing the way that we respond to external events. ::read more