Meditation Blog

Insights, Reflections, & Guided Meditations.
Joyfully offered to inspire your path.

The Usefulness & Release of Denial

Denial is a natural, healthy part of human life. When a situation is overwhelming, our brain represses part of the experience for processing later. We do this so we can be functional at the moment.

This is how we can walk away from the burning car on a broken leg. Shock numbs us and we can perform in the moment, save ourselves & others… And not feel the agony of our broken leg until afterwards.

Mental and emotional pain are similar. We repress part of the information in the moment for processing later… when we’re safe.

When you are in a safe place, you can sit and be present with your pains.

Several things will happen. First, as you allow them to surface, the energy you were using to to hold them in place will be released. Your body and mind will relax the tension needed to hold them in.

Second, you will begin to experience them. They may seem HUGE as you let them come up. Or they may go numb. Or or or. Many things can happen. Stay present and notice what is happening. Be curious. Let the process take its own time and trust the wisdom of your system, of your Being. Stay present, aware, mindful.

Third, they will begin to release on their own. As you stop holding them in, they are free to go. The processing will take its own time, and they will dissipate naturally.

If you feel overwhelmed, get help. This may be too big for you to handle on your own in a healthy way. Lot’s of people can help.

Fourth, as it all completes, you will feel lighter. You will have freed yourself of needing to hold onto pain. Yay! Enjoy!

Your Relaxation Toolbox

(video:3:09) The holidays can be stressful!

How can you make them more relaxing so that you enjoy them to the fullest?

One thing that you can do it think about the things you like to do to relax & de-stress in everyday life… What kinds of things do you do that help you relax normally? Do you like to exercise? Do you have a cup of tea? Do you read, go for a walk, or play with your cat?

Now think about how you can you set yourself up to do those things over the holidays. How can you do those things wherever you are? Can you bring your running shoes or a few weights or exercise videos? Can you take your favorite tea and share it with other relatives, making it into a nice shared moment of relaxation together? Can you bring a great book or magazines? Can you plan daily walks, perhaps after big meals with the whole family or by yourself in the mornings to get out and enjoy the world waking up?

Whatever will work for you, set yourself up with a few things and create a Relaxation Toolbox to use every day and to pull out whenever things get a bit too hectic. You will appreciate it and so will your friends and family!

Prepare for relaxation and make your holidays bright!
Enjoy!,
Eléna

Cultivating Compassion

(video 4:59) The Science of Meditation Summit interview with Dr. Kelly McGonigal was all about compassion, her research and experience.

Compassion for others is an instinct, according to her research, as social animals we’re geared towards helping our community members relieve their suffering. This keeps our survival group strong.

Self-compassion is not instinctive. Instinctively we respond to our own suffering with stress: distress, shame, guilt, fight, fight, freeze, etc.

If we’re going to train compassion for self and others, she suggests that we do both at the same time. Cultivate compassion for others, practicing to improve that natural process, and also include self-compassion in the practice to build that as well.

Watch the video for a brief description of a compassion practice.

Enjoy!,
Elena
www.ElenaMariaFoucher.com

Mindfulness is Not Self-help

(video 4:12) I listened to the Science of Meditation Summit presentation by meditation teacher Susan Piver who said one of the myths about mindfulness is that it is a form of self-help. “It’s not,” she says, and after listening to her explaination, I totally agree.

Mindfulness as a concept is simply being present, aware of ourselves, and pure mindfulness practice is simply noticing ourselves. What ever we’re doing, thinking, feeling, we simply notice. We don’t try to change anything, we simply notice.

Self-help is another set of meditations, therapies and tools that we use to change what we notice. If, using mindfulness, we notice that we’re angry a lot and inappropriate with how we express it, we might take other steps to create healthier expressions of our anger. Now we’ve added self-help.

I find this distinction really useful for understanding the role of mindfulness and the role of self-help. Mindfulness is for being aware of what is happening. Self-help is for changing what is happening.

Decision Fatigue

(video 4:13min) I’ve been reading research lately that talks about decision fatigue, the idea that over time, say over the course of a day, your ability to make decisions decreases. Essentially, you’re good at making decisions when you start, and then not so good, to bad as you continue.

The metaphor that is often used is that it’s like a muscle, it’s strong at first and then after using it for a while it gets tired and eventually too week to move.

After you rest you’re ready to go again.

This makes lunch breaks, coffee breaks, etc really important! Stop making decisions when you take breaks. Unplug.

If you can’t break for your whole lunch time, take a shorter break. Doing a 2 to 5 minute meditation practice is a great micro-break whenever you need one during the day. Or even a few mindful breaths… look away from your work & take a few.

Studies say you’ll make better decisions after enough rest.
Try it out & see if you agree!

Hypnosis & Meditation in the Resting Room

(video: 3:52min) Live from the Resting Room, brought to you by the genius of the Hive, interior designers, sound artists Tom Middleton & Musicstyling, life coach Patrick Wenko and I… We’ve all collaborated to create this space perfect for resting, refreshing, coaching and meditation.

…and hypnosis if you wish.
What’s the difference? How do you know if you’re hypnotizing yourself or meditating?

The simple answer is, are you aware of yourself? If you’re aware of yourself, your thoughts & emotions and all you are projecting onto the situation then you are meditating.

Here is what Tom Middleton has to say about his Bioharmonic Surround Soundscapes that he has contributed to the Resting Room:

“Thrilled to be partnering with The Hive, Musicstyling, Nexus, Elena and Mariko to showcase a brand new immersive multi-sensory innovation in the co-working sector to help optimise productivity and improve workplace mindfulness and wellbeing.

Sonux is proud to be supplying bespoke, mindful, holistic, complimentary bioharmonic surround soundscapes. Programmed to gently transport you away for between 20 minutes and an hour depending on the type of program*. Deliberately inducing the body to settle, relax and encourage deep, slow respiration such as Pranayama and Ujjayi breathing techniques to decelerate brainwave activity and reducing cortisol production for a state of calm, focus and clarity.”
“The Resting Room concept is a welcome solution in a fast paced workplace environment, whether it’s for a power nap, on trend ‘nappuccino’, meditation session, or simply some timeout to clear the mind and kickstart the creative flow.
Select a program on the iPad, get comfortable, and float away in a bath of sound!”
(*recommended duration for a sleep cycle optimised power nap.)
Tom Middleton is a pioneering Electronic Music Producer, Sound Designer and Architect, sleep tech/music expert and active/passive listening for mindfulness researcher.
Founder of Sonux, a strategic sound branding consultancy for bespoke UX (user experience) soundtracks for brands, experiences and spaces.
Implementing leading edge academic research in perception modulation, psychomusicology and chemosensory neuroscience.
www.sonux.design

What I Do in Crisis (6): Ujjayi Breath

(Video: 4:57min) Ujjaya breathing is a yoga breath that is fun to do because you can actually hear your self breathing! This is great for people who like to focus on sound.

Watch the video for instructions if you want them, and enjoy using this tool during stressful situations. I use it when I’m stressed and I want something else to listen to for a moment besides my speeding train of difficult thoughts.

Using ujjayi breathing a great way to stay engaged in the moment and to give myself some perspective… there are other things in my life right now than this upsetting thing that is happening… like my noisy breath!

What I Do in Crisis (5): Align & Relax

(Video: 4:40min) This is a very quick, body based practice that I do when I’m super stressed and want to regain equilibrium.

This is part of a much deeper practice that I learned from Will Johnson’s wonderful book, Aligned, Relaxed & Resilient. This version is simple enough to do in crisis.

First, inhale and let the breath softly lift your body up straight and tall. Second, exhale and let the body melt and relax into this gently upright position. Let the body slowly align itself, gently lifting and relaxing with each breath.

This is a great meditation practice to do at any time, and works best during crisis if you teach yourself how to do it first when you’re not stressed… Then in crisis you already know how it works and it’s just a simple matter of doing it.

Enjoy!