Upcoming Meditation Events

What does it mean when a Meditation teacher says they are holding the Space?

To “hold space” as a meditation teacher means to create a supportive, safe, and nurturing environment for the meditators to practice and explore their inner world. It involves being fully present and attentive to the needs of the meditators, without judgment or interruption, and allowing them to experience their thoughts, feelings, and emotions fully.

This can involve creating a physical space that is conducive to meditation, such as providing comfortable seating, lighting, and ambience. It can also involve creating an emotional and mental space that is safe and accepting, where the meditators can feel free to explore their inner world without fear of judgment or criticism.

To hold space as a meditation teacher, one must also be skilled in creating a sense of calm and relaxation in the meditators, guiding them through the meditation process, and gently bringing them back to the present moment if their mind wanders. It involves being patient, compassionate, and supportive and creating a sense of trust and safety that allows the meditators to let go and fully immerse themselves in the practice.

Overall, holding space as a meditation teacher requires a deep level of awareness, empathy, and compassion and the ability to create an environment that supports and nurtures the meditators’ growth and development.

What if I drift off to sleep when meditating?

If you drift off to sleep, that’s probably your body telling you that it’s needed. If you really want to stay awake, you could try holding a pebble or crystal in your hand, then when you go to drift off, your hand will relax, the pebble/crystal will move and normally this is enough to alert you and help you be present again.

How will I know if meditation works?

Firstly, research related to mindfulness meditation shows that changes are more noticeable once a daily practice has reached 8 weeks. Although, prior to the eight weeks, you may still experience sensations such as feeling calmer due to your heart rate slowing down and quieting the mind which reduces the negative chatter. You may also notice aspects such as the quality of your sleep getting better and your concentration being sharper and memory improving. It’s like going to the gym to improve your biceps but you only attend once a week. Its takes a regular activity / practice to see the benefits.

How do I find the time to meditate with my busy schedule?

Firstly I’d like to highlight some figures from a study taken in
https://techround.co.uk/news/brits-spend-up-to-51-of-their-lives-in-front-of-a-screen/

Which highlights the shocking figures of how much Brits spend either scrolling on social media, watching tv or using a computer. Initially taking 20 minutes out of your day to meditate, will give you the tools to help relax you and calm, if you are feeling over whelmed and also give you clarity to problem solve and decision make more effectively. In return, you’ll be able to carry out tasks in a shorter time which will then return more spare time to meditate. Think of meditation being self-care. You probably already have a habit of cleaning your teeth, brushing your hair, having a wash. It’s building in a new habit of self-care which in turn gives you a clearer mind, to help to have deeper concentration, to get things done, rather than procrastinating or not being able to see the wood through the trees.

Can meditation really help with my overthinking and silence my mind?

We have on average 40,000 to 80,000 thoughts per day (that’s around 3,000 thoughts per hour) which operate our stimuli. Each day our body is bombarded with all sorts of stimuli, whether this be noise, light, smell of food but then also our thoughts. When we have lots of thoughts going on in our heads, we can call this clutter. The more clutter we have, the easier it will be for us to get distracted. Our brain is being presented with so many thoughts, it’s hard to focus on one of them. Many of these thoughts are just so useless and tiring, especially when you’re anxious or worried. It may be at a point when you’re trying to concentrate, that you find you can’t, because of the chatter mind. You may not even register some of the thoughts. If may be a fleeting word as your mind clocks a crumb on the table or you go upstairs to get your watch but so many other chitter chatter is going on in your mind that you become overwhelmed and then can’t remember what you went upstairs for but then seeing a hairclip on the dresser, makes you think of a paper clip which then makes you think of the report you should be writing and is 2 days late.

Meditations slows down your train of thoughts. This in turn helps us to become calm. We silence our mind in the ‘pauses’ of our thoughts. Almost like being able to breath between our thoughts.

What’s the definition of meditation?

Definitions of meditation

There are various types of meditation, whether this be following the breath, to visualisation, mantra meditation and so on. They all very much have a similar endpoint… to improve in body, mind or spirit or even all.

Many of the meditations relating to observing, whether this is the breath or a body scan, a visualisation or observing your actions or surroundings could be defined as meditation is an opportunity to access a level of wholeness for the body, mind and spirit.

This definition encompasses all the benefits of being present, letting go of mind and judgement or/and tension and thought, self-medicating, creating positivity and allowing you to solve problems.

Another definition could be Meditation is a daily and disciplined practice which connects you to the collectiveness and creates synergy by being present and having acceptance with no judgement.

A third example of a definition is A practice to strengthen the neurons in the brain through training the brain to become present and observe thoughts, feelings and beliefs.

What’s the benefits of incorporating a meditation programme into my business?

Incorporating a meditation program into your business can have a number of benefits for both employees and the organisation as a whole. Here are some reasons why:

• Reducing stress and improving well-being: Meditation can help employees reduce stress, anxiety, and burnout and improve their overall well-being. This can lead to increased job satisfaction, better work-life balance, and improved productivity.
• Improving focus and concentration: Meditation can help employees improve their focus and concentration, which can lead to better decision-making, improved performance, and increased efficiency.
• Enhancing creativity and innovation: Meditation can help employees tap into their creative potential, generate new ideas, and approach problems in innovative ways. This can help the organisation stay competitive and adapt to changing market conditions.
• Boosting teamwork and collaboration: Meditation can help employees develop better communication skills, build stronger relationships, and work more effectively in teams. This can lead to improved collaboration, increased innovation, and better outcomes for the organisation.
• Enhancing leadership and management skills: Meditation can help leaders and managers develop better self-awareness, improve their emotional intelligence, and build better relationships with their teams. This can lead to more effective leadership, improved employee engagement, and better organisational performance.

Overall, incorporating a meditation program into your business can help create a more positive and productive work environment, improve employee well-being, and support the growth and development of your employees.

How can meditation help managers build better relationships with their teams

Meditation can help managers build better relationships with their teams in a number of ways:

• Improved self-awareness: Meditation can help managers develop greater self-awareness, which is the foundation for developing strong relationships with others. By cultivating greater awareness of their own thoughts, feelings, and behaviours, managers can become more attuned to the needs and perspectives of their team members.
• Enhanced emotional intelligence: Meditation can help managers develop greater emotional intelligence, which involves the ability to recognize, understand, and manage one’s own emotions, as well as the emotions of others. This can help managers communicate more effectively with their team members, show empathy and understanding, and build stronger relationships based on trust and mutual respect.
• Reduced stress and increased resilience: Meditation can help managers reduce stress and build resilience, which can help them respond more effectively to the demands of their job and the needs of their team members. This can help managers stay calm and focused in challenging situations and avoid reacting impulsively or inappropriately.
• Better communication skills: Meditation can help managers improve their communication skills, including active listening, clear and concise speaking, and nonverbal communication. This can help managers build stronger relationships with their team members, foster open and honest communication, and avoid misunderstandings and conflicts.
• Increased empathy and compassion: Meditation can help managers develop greater empathy and compassion for their team members, which can help them understand their perspectives, needs, and challenges. This can help managers build stronger relationships based on mutual support and understanding and create a more positive and supportive work environment.

What elements can I expect to be included in a Meditation Programme for my workplace?

A meditation program can take many forms, depending on the goals and needs of the organisation and its employees. Here are some elements that might be included in a meditation program:

• Introduction to meditation: The program would start with an introductory session that provides an overview of what meditation is, how it works, and its potential benefits.
• Instruction in basic meditation techniques: The program would include instruction in basic meditation techniques, such as mindfulness meditation, breathing exercises, and body scans. Participants would be provided with guidance on how to meditate, including tips on posture, breathing, and focusing the mind.
• Group meditation sessions: The program could include group meditation sessions, where participants meditate together in a quiet and supportive environment. These sessions would be led by myself (face-to-face or online), or participants could take turns leading the sessions.
• Guided meditations: The program would include guided meditations, where participants either listen to me in person or listen to a recording of me guiding them through a meditation practice. These recordings would be made available via a personal link for the group if online.
• Meditation retreats: The program could include meditation retreats, where participants spend several days in a quiet and peaceful environment, practising meditation and mindfulness. These retreats would be led by me and could include periods of silence, group meditation, and individual reflection. Programmes could be tailored to the business needs.
• Integration of meditation into daily work routine: The program would include guidance on how to integrate meditation into participants’ daily work routines, such as taking a short meditation break during the workday or using meditation techniques to manage stress and improve focus.
• Follow-up and support: The program would include follow-up and support, such as regular check-ins with me, online resources and support groups, and opportunities for participants to share their experiences and insights with others

Overall, a meditation program could be designed to meet the needs and goals of the organisation and its employees and could include a range of activities and resources to support participants in their meditation practice.

Isn’t an App as good as having a meditation teacher?

While meditation apps can be a helpful resource for those who want to practice meditation on their own, working with me, as a qualified meditation teacher online can provide several advantages.

Meditation can be a powerful tool for reducing stress, increasing self-awareness, and improving overall well-being.

I qualified as a Meditation teacher with the BSoM (British School of Meditation). My aim is to provide guidance and support to individuals who want to learn and practice meditation.

I lead in-person meditation sessions, on-line group meditations and employ Meditation programmes into businesses. I also offer special retreats and day workshops which is often linked with EFT tapping, Gong Baths and Reiki.

I am experienced in various forms of meditation, such as:

–              Mindfulness meditation

–              Breathing Meditation

–              Zen meditation

–              Mantra Meditation

–              Contemplation Meditation

–              Chanting Meditation

–              Visualization Meditation

–              Buddhist Meditation

–              Silent Meditation

• I can help you establish a consistent meditation practice by offering personalised guidance and support that is tailored to your needs and your level of experience. I can offer guidance on how to overcome common obstacles that may arise in your meditation.
• I can offer you feedback on your technique and help you refine your practice, whether this be related to your posture, breath or mental focus.
• I ensure my meditations are interactive and engaging and I am happy to answer questions, offer insights and perspectives and provide a supporting and motivating environment that can help you stay committed to your practice.

In summary, while meditation apps can be a helpful resource, working with a qualified meditation teacher can provide personalised guidance, feedback, and support that can help you develop a more effective and fulfilling meditation practice.

 

Why have an organisational goal related to the wellbeing of employees

Promoting a culture of well-being, fostering a supportive and healthy work environment that prioritises the well-being of your employees, creating a culture where employees feel valued, supported, and empowered to prioritise their physical, mental, and emotional well-being, can all have a huge detrimental affect on the employees and the business.

It can help with:

Employee retention and attraction: Prioritising employee well-being helps create a positive work environment where employees feel valued and supported. This, in turn, can enhance employee satisfaction and engagement, leading to higher retention rates. Additionally, a focus on well-being can also attract top talent who are increasingly seeking organisations that prioritise employee health and work-life balance.

It helps with:

Improving productivity and performance: When employees are physically and mentally healthy, they are more likely to perform at their best. Well-being initiatives, such as promoting work-life balance, providing access to mental health resources such as counselling or holistic therapies like tapping, and offering meditation programmes, can contribute to reduced stress levels, increased energy, and improved focus. This can lead to enhanced productivity, creativity, and overall performance.

Also:

It can improve employee morale and satisfaction: A workplace that values and supports employee well-being creates a positive and inclusive culture. Employees who feel their well-being is a priority are more likely to experience higher levels of job satisfaction and morale. This can foster a sense of loyalty, commitment, and pride in the organisation, leading to increased motivation and willingness to go the extra mile.

Then what about……

Health and safety: Prioritising employee well-being demonstrates a commitment to creating a safe and healthy work environment. By proactively addressing physical and mental health concerns, organisations can reduce workplace injuries, absenteeism, and healthcare costs. This contributes to a safer and more productive workplace overall.

Then there’s…

Having a positive company reputation: Companies that prioritise employee well-being often enjoy a positive reputation among employees, customers, and the wider community. Such organisations are viewed as socially responsible and caring, which can enhance their brand image, attract customers who value ethical practices, and strengthen relationships with stakeholders.

Then of course, there’s….

Legal and regulatory compliance: There are laws and regulations in place and even ‘best practice’ to protect employee well-being, such as occupational health and safety requirements and regulations related to work-life balance. Incorporating an organisational goal related to employee well-being helps ensure compliance with these legal obligations, reducing the risk of legal issues and potential liabilities.

Through comprehensive well-being programs, initiatives and resources, such as Mindfulness; Meditation programmes, access to therapies, offering access to employee assistance programmes, MHFA into the workplace; we strive to enhance employee engagement, satisfaction, and overall quality of life, resulting in improved productivity and retention.”

At the end of the day…

“Prioritising employee well-being cultivates a thriving workforce, enhances engagement and productivity, boosts retention rates, and fosters a positive company culture, ultimately driving organisational success.”

How does meditation help break the cycle of negative thoughts?

A significant portion of our unhappiness stems from the story our mind tells us about our life’s circumstances rather than the events themselves. This insight, known as the second arrow in Buddhism, refers to the suffering we create through our negative thoughts about a situation.

The first arrow represents the actual negative experience or event that we have no control over, such as illness, loss, or conflict. However, the second arrow is the suffering we inflict upon ourselves by responding negatively with blame, shame, anger, or aversion. This second arrow causes us to repeatedly relive an experience that has only occurred once.

It’s important to recognise that we have a choice in how we react to situations, even if we cannot control them. We can choose to focus on increasing our awareness rather than getting caught up in negative thoughts that harm our mental and physical health.

To break the momentum of negative thoughts, we can start by realising that certain thoughts serve no useful function and make us miserable. We can then sit quietly and examine our thoughts, drawing energy away from them and redirecting it towards something else, such as our breath, body, or surroundings. By focusing on our inner aliveness, we can connect with our consciousness and start to let go of unnecessary thoughts.

Controlling our thoughts does not mean stifling them but rather being aware and redirecting our attention in a positive direction. With practice, we can increase our awareness and develop resilience, reducing the mind’s ability to make us unhappy.

Remember, you are not the story in your head but rather the intelligence that permeates and unites your body. By focusing on your inner aliveness and consciousness, you can break the cycle of negative thoughts and overcome negativity.

What’s the scientific evidence that meditation has benefits to health and well-being.

Psychologist John Teasdale, from the University of Oxford, carried out research in 1991 relating to the benefits of Mindfulness-based cognitive therapy (MBCT). The results showed that for those people receiving drugs or electroshock treatment for severe depression, the MBCT reduced rates of relapse by half.

Neuroscientist, Eileen Luders, conducted a study in 2009 comparing brains of a group of people who meditated as a daily practice and a controlled group. For the group of meditators, the brain scans showed a significant increase in gray matter compared to the controlled group. For the meditating group, the increase in gray matter were in areas of the brain linked with attention, awareness and the ability to regulate emotions.

In 2014, researchers from the Johns Hopkins University concluded that mindfulness could reduce anxiety, depression, and pain. The trial group was split in two. One group carried out the meditation and the other group took the medication. Although the degree of improvement was very similar, the group taking the medication reported to have negative side effects from the medication.

Sara Lazar, Professor in psychology at Harvard Medical School, carried out research in 2010 with a group of volunteers, to study the difference in brain activity before and after an eight-week Mindfulness based stress reduction (MBSR) programme. Brain changes were detected using MRI (Magnetic resonance imaging) which incorporates strong magnetic fields and radio waves to create images of the brain. After the eight weeks, the MRI gathered evidence which showed an increase in size of the hippocampus. This is part of the brain related to memory and learning. Results also showed a decrease in the part of the brain called the Amygdala which triggers the body’s response to stress. Meaning that the stress levels were reduced.

The techniques that can be used to demonstrate the physiological changes in the brain.
The technology we refer to as being able to monitor electrical brain waves of different frequencies is an EEG, MRI scans and rCBF.
EEG stands for electroencephalogram and documents brain activity. During this type of activity, the patient has tiny sensors attached on certain areas of their head. The EEG machines detects and records electrical impulses which can be analysed by a medical professional.
An MRI is a magnetic resonance imaging scan that uses magnetic field and radio waves to create detailed images of inside the brain.
The Regional Cerebral blood flow (written as rCBF), measures local neuron activity.

How the brain waves are altered in a meditative state.
In our brains, we have approx. 100 billion neurons. Imagine neurons as tips of branches of trees in a forest. The neurons (or tips of the branches) don’t touch one another but communicate by sending a burst of electrical pulses to each other. These pulses create a wave-like patterns. These waves can be measured in speed cycles per second by technology such as EEG. We call this measurement hertz (Hz). The more awake and alert we are, the faster the brain waves move. The speed (frequency) of these waves can range from 0.5 Hz to 25+ Hz and over. Science have divided these frequencies into five categories, ranging from fastest to slowest and labelled them Gamma – measuring over 25 Hz, Beta – measuring 14-14 Hz, Alpha – measuring 8-13 Hz, Theta – measuring 4-7.5 Hz and Delta – measuring 0.5 – 4 Hz.
During meditation, technology can detect that the brain is in a relaxed state of Alpha and Theta levels. These two levels are important for creativity and problem-solving abilities, reduces nervous and anxious thoughts.
In 1949, Donald Hebb stated ‘Cells that fire together, wire together’, meaning, a thought, feeling or activity which is repeated again and again will wire together those neurons (the tips of the trees) and that’s how a habit is created whether this be a physical habit or our way of thinking.

At Gamma, you could be problem solving, deeply alert and extremely focused and at your highest concentration. Also known as firing on all cylinders! Research shows that people who have a daily meditation practice over an extended period of time, showed a significant increase of Gamma waves being recorded when they were awake and needed to problem solve, compared to non-meditators who had very little impact in this area. Gamma state happens outside of meditation – when we are concentrating on something intently. Normal parts of the brain that don’t normally connect, now do, when in Gamma.

Most of our meditation pupils, whether beginners or advanced, will walk into our meditation class in Beta brain state. This means they are alert, conscious of what’s going on, maybe had an anxious day and busy thinking.

When we get our class pupils to settle down and close their eyes and take a few grounding deep breaths, we are taking them into Alpha level. A more healthier, happier state. At this stage, when meditating, thoughts still happen but we are not so much attached to those thoughts. We are awake but deeply relaxed. The reason we recommend people to close their eyes’ during meditation is because it’s easier for them to access Alpha state when they are not so easily distracted and more at ease to focus inwards.
Meditation allows us to tap into these more relaxed states of Alpha, Theta and Delta.

The more advanced pupils may experience Theta when they go into deep meditation, which is more of a blissful state, and this is when they connect more to their intuition, become more inspired and connected.

We move into Delta in order to decrease our awareness of our physical world.  Delta also happens when we are unconscious/in a coma. Unified consciousness

Author, Anna Wise also talks about the different brain wave frequencies in her book ‘High Performing Minds’, published in 1995, and speaks about using meditation to get into certain brain wave frequencies which has been known to heal ourselves from physical illnesses and emotional scars.

The physiological changes in the body are associated with meditation.

The 8-week MBSR programme can help people cope more successfully with chronic pain and the same with stress-related disorders. Also, a reduction in people’s pain, related to arthritic pain, due to the way people now related to the pain.
Richard Davidson highlighted the reduction of stress that fibromyalgia patients felt and the reduced feelings of fatigue, stiffness, and insomnia.

With regards to phobias, meditation can soothe your nerves. Meditating before facing the phobia can reduce the fear.

Meditation reduces stress, therefore, evidence shows that meditation improves the lives of those living with Asthma.

Studies show meditations can help reduce their intake of alcohol. This was because the meditation enabled them to better accept and work with their unwelcomed thoughts, emotions, and physical feelings.

The outcome of Chandran’s study (2018) showed a reduction of inflammation.

Harvard Health stated Meditation reduced stress and anxiety which could have a detrimental effect on the heart as it lowers heart rate, blood pressure and lower levels of cortisol, all of which can play havoc with the health of the heart.

 

Bibliography

James, A (2019) Focused Attention Vs. Open Awareness Meditation
Person, M (2011) Meditation the stress solution

Hanh, Thich (2022) The Blooming of a Lotus
Tan, Chade-Meng (2012) Search Inside Yourself
Goleman, D and Davidson, R (2014) Altered Traits
Salzberg, S (2021) Real Change
Salzberg, S (2019) Real Happiness
Wise, A (1995) High Performing Minds

Web page articles
https://www.youtube.com/watch?v=m8rRzTtP7Tc
https://digitalcommons.odu.edu/cgi/viewcontent.cgi?article=1605&context=ots_masters_projects
https://alzres.biomedcentral.com/articles/10.1186/s13195-018-0388-5
https://www.newscientist.com/article/2149489-different-meditation-types-train-distinct-parts-of-your-brain/
https://eocinstitute.org/meditation/the-neurogenesis-guide-how-meditation-changes-the-adult-brain/
https://www.pocketmindfulness.com/focused-open-meditation/

 

 

 

Are there different types of meditation?

There are many different types of meditation, each with its own unique approach and benefits.    Let me name a few:

Mindfulness meditation: The goal of mindfulness meditation is to increase attention to the present moment, without judgement or distraction, and to increase awareness of our thoughts and emotions and have regulation over our emotions. This helps to reduce the frequency of being distracted by other distracting happenings.
Benefits include stress reduction, improved focus and concentration, and increased self-awareness.

Breathing meditation: There are several different techniques that can be used in breathing meditation, but the basic idea is to bring awareness to the breath and use it as an anchor for the mind. Whenever the mind starts to wander, you would bring your attention back to your breath, noticing the sensation of the air moving in and out of the body.
A couple of different breathing meditation techniques are:
– Counting the Breath: In this technique, the practitioner can guide and count for you, or you can count for yourself in your head every breath as it comes in and out, using the count as a point of focus for their meditation.
– Body Sensation Meditation: In this technique, the practitioner focuses on the sensation of the breath moving through different parts of the body, such as the nose, chest, and belly.

Loving-kindness meditation: This type of meditation involves cultivating feelings of love and kindness towards oneself and others. Benefits include improved mood, increased compassion, and reduced feelings of isolation or loneliness.

Body scan meditation: Also known as a visualisation. This technique involves focusing on different parts of the body and becoming aware of physical sensations. Benefits include increased relaxation, reduced muscle tension, and improved sleep quality.

Chanting meditation is a type of meditation that involves repeating a mantra, phrase, or sound, either silently or out loud. The repetition of the chant is used to focus the mind and create a sense of calm and relaxation. It can be religious or spiritual but doesn’t have to be. In a secular context, as a form of mindfulness practice or stress reduction technique. Benefits include:

• Stress reduction: Chanting can help to quiet the mind and reduce feelings of stress and anxiety.
• Improved focus and concentration: it a useful tool for those who need to work on mental tasks that require sustained attention.
• Increased self-awareness: and promote a sense of inner peace and well-being.
• Improved mood: Chanting has been shown to stimulate the release of endorphins, which can improve mood and create feelings of happiness and contentment.

Overall, chanting meditation can be a powerful tool for promoting relaxation, reducing stress, and improving overall well-being. It’s a simple and accessible practice that can be done almost anywhere and can be easily incorporated into a daily routine.

Is meditation part of stress management?

The 2018 survey by the Mental Health Foundation (MHF), found that 74% of UK adults have felt so stressed at some point over the last year they felt overwhelmed or unable to cope. MHF also states that some research links long-term stress to IBS, stomach ulcers and heart disease.

When stressed, our body produces stress hormones in our body called cortisol and adrenaline. This in turn increases our heart rate and tenses the muscles. If it’s a short-term stressful event, then things go back to normal, but it raises the alarm when stress is constant. Long-term stress can cause anything from heart disease, anxiety, depression, high blood pressure and obesity.

Meditation is a healthy option for dealing with stress, rather than unhealthy options such as an increase or the introduction of alcohol, smoking and drugs etc.
Meditation leads and guides you to focus on the present, whether this is focusing on your breath, a word known as a mantra or an object. This reduces stress by slowing our breathing rate, relaxing our muscles, and reducing blood pressure. This is known as the ‘relaxation response’ and was discovered by Dr Herbert Benson in the 1960s.   Meditation teaches your brain to be in the present moment and be more alert to what’s going on in your body instead of catastrophising. Meditation isn’t going to stop all negative thoughts, but the meditation practice will stop you from getting too caught up in the thoughts and instead allow you to observe them without attaching meaning to them. It’s like being at the theatre. You allow yourself to be the observer on the play (your thoughts), rather than the actor.

How does meditation help with sleep?

In Aviva’s 2017 Wellbeing Report, it revealed: ‘As many as 16 million UK adults are suffering from sleepless nights as a third (31%) say they have insomnia’.

A lot of insomnia is due to stress. Stress can cause anxiety. Anxiety and stress cause racing thoughts and the meditation quietens the mind.

Mindfulness meditations can block out external distractions. A person can be focused on their breath or be guided through a body scan. During the body scan, progressive muscle relaxation exercises can be incorporated too. This is when, on the inhale, you can tense up certain parts of your body, one at a time. Starting at the forehead, then down to the jaw, the shoulders etc. Tensing up as much as you can on the inhale and then, on the exhale, release the tensed area.

Positive affirmations can be added into your meditation. Words or sentences, such as “I am in control and calm” or even just using the word “Calm’ on its own. Imagining a scene which conveys these thoughts can also help.

In summary, the focusing on the breath, muscle relation and the mantras within a meditation, can all better equip you to deal with the stress, train your brain to be more in the now, day by day, instead of spiralling out of context, release tension in your muscles and slow down the heart rate.

How does meditation help improve concentration?

Over the years, there has been some myth that women are so much better at multi-tasking than men and women seem to be quite proud of it. But, in fact, multiskilling becomes a habit due to the external stress of things around us which need to be done/completed. Multitasking isn’t recommended, as we are not giving our full attention to each individual task.

The meditation calms you, allows you to observe the busy negative thoughts in a non-judgemental way and therefore, clearing the fog and giving clarity. The mindfulness meditation and the Sa Ta Na Ma meditations are also beneficial for concentration and memory. Both these meditations are training your brain to be in the now. We spend so much time thinking of our past or worrying about the days ahead of us which hasn’t even happened yet. It’s like going to the gym. If you want to build up your biceps, then you won’t get results from only going once a week. It needs to be a regular visit/practice. Each time you pick up that dumbbell in the gym, your muscle will slowly grow stronger each time. Same with meditation. You’re focused on your breath, but then your mind wanders, and you are thinking about what to cook for tea. But you then realise you’re thinking of tea, so you simply take your attention back to your breath again. This could happen multiple times during meditation but each time you recognise your mind has wandered and you bring yourself back into the present, this is just like doing a bicep curl. Your brain in becoming stronger at living in the present moment.

Will meditation trigger me and make me cry?

If you are concerned about this, I recommend you have your first few meditations experiences with a qualified meditation teacher. If you are then triggered, and it takes you back to a trauma, I will provide a safe place for you here. There will be techniques you will be taught which will help you in the meditation practice.
If you feel you want to cry, feel safe to do so. The ‘Har’ sound we make when we cry, sends vibrations around the heart to help us feel better. As the saying goes – “it’s better out than in”.