Mindfulness & Meditation

In our world of hyper-stimulation and disconnection, the ability to stay present and grounded is truly a super power. Mindfulness meditation is the training to develop it.

What is Mindfulness Meditation?

Mindfulness meditation is the practice of cultivating a non-judgmental awareness of the present moment, attentively observing one's thoughts, emotions, and sensations as they arise and pass without attachment. It possess an incredible power to transform our lives, offering paths to tranquility, clarity, and deep personal transformation. Rooted in ancient practices, these tools have been refined over the centuries to help us navigate the complexities of life with grace and resilience. The essence of mindfulness meditation in Buddhism is not merely about relaxation; it's a profound engagement with the present moment and a method to cultivate a deeper understanding of our minds and the world around us.

Scientific Background

While its long history of transforming lives is certainly a testament to its effectiveness, meditation is now supported by a growing body of scientific evidence that affirms its capacity to yield positive psychological changes and promote neuroplasticity. Participants engaging in regular sessions—of as little as 10 minutes a day—have shown marked improvements in focus, self-compassion, and mood, with corresponding decreases in depression and anxiety levels. These findings suggest that meditation fosters self-regulation and enhances mental well-being. This evidence reinforces that meditation, particularly when integrated into daily life, can be a powerful tool for improving mental health and cultivating a balanced psychological state.

Starting Can Be Hard… But Hang in There!

Tried meditation before but stopped after one or two session? You’re not alone! Meditation is hard at first because you’re working with some very strong habits of distraction and multi-tasking. My own meditation journey taught me that consistency is key, however, and if you want to experience the benefits, you have to push through the initial discomfort. Like many, I began with skepticism, unsure how the act of sitting and noticing that I’m breathing could effect any real change. But as days turned into weeks, and weeks into months, the transformation within my mind became undeniable. Each consistent, daily practice, even brief, served to retrain my mind from being always restlessness and noisy to creating a foundation of calm. It's a process that truly must be experienced to be understood, as the gradual unfolding of benefits is often imperceptible in the moment, yet striking when reflected upon over time.

How to Practice

In Buddhist traditions, mindfulness meditation training typically begins with the practice of shamatha, or calm abiding, which focuses on stabilizing the mind. This is often achieved through concentrating on a single object, such as the breath. Observing the breath allows us to anchor ourselves in the now, reducing distractions and fostering a sense of inner peace. As the great Vietnamese Zen master Thich Nhat Hanh eloquently taught, being fully present in the moment opens us to the beauty and richness of life.

To begin practicing shamatha, find a quiet space and a comfortable sitting position. Close your eyes or lower your gaze, relax your body, and bring your attention to your breath. Notice the sensation of the breath as it enters and exits your nostrils, or the rise and fall of your chest or abdomen. When your mind wanders, gently acknowledge it and return your focus to your breath. The goal is not to stop thinking but to observe your thoughts without attachment, returning to the breath as your anchor. For more complete instructions on how to practice shamatha, check out this blog entry on the topic.

As you gain stability in shamatha, you can transition into the practice of "effortless mindfulness." Western meditation teacher Loch Kelly's approach to "effortless mindfulness", a practice based on the Tibetan Buddhist practice of Dzogchen, invites us into a more expansive awareness, beyond the confines of the mind, into a space of interconnectedness and open-hearted awareness. This involves letting go of the focus on the breath and opening to a broader awareness of the present without a sense of an observer. This practice leads to a profound realization of the non-dual nature of reality, where distinctions begin to dissolve, revealing a state of natural, effortless awareness. Everything simply is.

The Benefits of Mindfulness Meditation

Once you integrate the practice of meditation into your daily routine, the texture of everyday life begins to shift. You move through your days with a steadier presence, a calm that endures through both routine tasks and unexpected challenges. Your practice fosters a core of inner stillness, from which you can observe the ebb and flow of your emotions without being swept away. You meet life's hurdles with a clear mind and a patient heart, allowing for responses that are thoughtful and compassionate rather than reactive. You find joy in moments previously overlooked, appreciating the fullness of life with a sense of gratitude and connectedness. This is the transformative power of consistent meditation—it doesn't just change the way you sit in silence, but the way you engage with the world's noise.

Instruction in Mindfulness and Meditation

In my coaching practice, I guide interested clients in meditation practice, tailoring sessions to meet each individual's needs and experiences. I offer step-by-step instructions for beginners, support for overcoming common challenges, and insights for deepening your practice. Whether you're new to meditation or looking to expand your existing practice, I'm here to support your journey towards greater mindfulness, self-awareness, and well-being. Together, we explore these powerful practices, unlocking the potential for profound personal growth and transformation.