Meditation, a call for your tips!

[AARPTeri]

It may be that 40% of the US meditates regularly, but Pew Research also indicates that 45% meditate seldom or never. Where do you fall? 

Share your tips on meditation and how to cope during the holidays!

Who knows, your post could receive a free giveaway of the Meditation for Caregivers book, by Barry J. Jacobs, Psy.D. and Julia L. Mayer, Psy.D. or other goodies during November!

[BishopLowG]

***FIND a space OUTSIDE where you can CLOSE YOUR EYES for at least 5 MINUTES and CONCENTRATE on LISTENING to the BIRDS "talk to each other" WHILE taking SLOW, DEEP BREATHS. {This "mini-vacation" will help you "escape" from any situation and "ground" yourself again.}***
Before my Mom lost her battle with Lung Cancer, I spent 9 months caring for her 24/7. Seven of those months were spent in the hospital together where I would try to take her outside at least once a day so BOTH of us could "DE-STRESS" together. Even though we were surrounded by people & buildings, we could ALWAYS find one little area where we wouldn't be in anyone's way, including behind the hospital by the cafeteria loading dock! Mentally it helped BOTH of us to keep "fighting " the cancer and gave us something to look forward to every day.

[AARPJanelleM]

Having the ability to find a quiet place to de-stress is so important to mentally recharge. Thank you for being there for your mom when she needed you most, she was so fortunate to have you ❤️

[GloriaK419468]

Pray pray pray

[e222351g]

I meditate from time to time. I want to be regular with it, but I forget when I get busy with things that need to be done. 

[DiscoSteph]

If you have an Alexa, you can access meditation programs that offer guided meditations, or just meditative music with a timer.  It's easier to begin with a guide. Or, just try it for one minute. And breathe!

[CherylR914199]

My local library offers a program that allows a person to view free five films a month, the program is called Kanopy. Along with popular entertainment movies they offer The Great Courses, I am watching Masters of Mindfulness. I have only viewed the first three lessons out of the 22 lessons in the series, and they are very interesting. I have meditated for several years, but I am always open to suggestions on how I can improve my practice.

On a side note, my daughter teaches fifth grade and they teach their students mindfulness.

[Jtbud74]

Meditation is one of the best practices for health.  It's Harder than it looks pratice make perfect 

[donna1010]

I wonder if you can meditate while your walking?

[ToddP873348]

I do it all the time. I focus on my breating (and watching where I am going/stepping). When my mind wanders I just bring it back to the breath.

[linmock]

There is a walking meditation. The object to come back to is the feet touching the ground. I really like to do it in a park or nature area but it is also good walking to a destination or even down the hall. It is really nice when you are walking a labyrinth.

[afayman]

I meditate twice daily with different techniques: qigong standing meditation (zhan zhuang) in the morning and sitting meditation with religious content in the evening. Standing meditation is good for stabilizing the body and cultivating energy, and a precursor to other qigong practices and tai chi. Sitting meditation is both relaxing and spiritually meaningful.

[ShulamithW120262]

My Apple Watch has a very simple breathing exercise which is similar to meditation. The watch reminds me throughout the day to stop and breath with a flower opening and closing. It is very soothing and quiets my mind.

[EMKA2]

I list "meditate" as a daily to-do item on my Reminders app.  Once a week, I try to meditate with a "sangha" (meditation group).  Most weeks, we meditatte for about 20 minutes, discuss a "dharma" (reading related to meditation) for about 20 minutes, and then meditate for another 20 minutes.  Having a regular meditation schedule with a group ensures that I really will meditate on those days.

The rest of the week, I try to meditate at least 15 minutes each day, using the free Insight Timer app on my phone to time me or to give me a guided meditation of a specified length.  If I can't find 15 minutes, then I will at least do a five- or ten-minute (usually guided) meditation.

[margueriter389305]

I try to make it to the YMCA. They have the most amazing silver sneakers chair yoga class and meditation that works well for me.

Also I live very near the University of Pennsylvania college and take every chance to grab in mindfulness experience or activity.

I am always looking for like-minded people to join me

[margueriter389305]

I try to make it to the YMCA. They have the most amazing silver sneakers chair yoga class and meditation that works well for me.

Also I live very near the University of Pennsylvania college and take every chance to grab in mindfulness experience or activity.

I am always looking for like-minded people to join me

[NancyC779953]

Diaphragmatic breathing ("belly breathing") is the key.  (The diaphragm is a muscle at the base of the lungs that facilitates inhaling and exhaling.)  Here's a great tip:  Put your hands on top of your head.  You can only breathe from your diaphragm in this position.  (We typically breathe from our chests, which is less efficient than using the diaphragm.)  You can do this while stuck in traffic (so frustrating!) or while consciously meditating in a quiet place.  It is an instant stress reliever!

I am a Registered Nurse and Meditation Specialist.

[ShariM577603]

Love this tio!

[ShariM577603]

Great tip! I teach classes and never thought of this!!

[mcmanigal]

I meditate every morning and set an intention for my day. I find it very helpful to aid me in staying centered for the day. 

[PattV603465]

I meditate every night in bed for a peaceful night sleep.  And again in the morning before getting out of bed for a positive and productive day. Using breathe control as needed throughout the day.  On days when I get off track I really notice the difference emotionally and physically. 

Peace, Nameste. 

[CherylR914199]

Every morning and evening I do 10 or 15 minutes of stillness meditation. But what helps me the most is through out the day I do very short active mediation, by this I mean I take time out when I am cooking to thinking about how I am breathing and am I thinking about the food I am preparing and sending blessings for all those that worked to get it to my kitchen. When I get in my car I am mindful of how relaxed or stressed I am and adjust my breath if needed. Believe me, the way some people drives can take one breath away! I live a few miles from one of the most dangerous highways in this country. So I think everyone should be aware of their attitude, and adjust it to calming vibes if needed, before driving.

I am a caregiver and a lot of people ask me how I remain so calm and keep a smile, well most of the time, it is do to bring aware of when I need to adjust my breathing and thinking. Sometimes this is hard to do, but being stressed out is not how I want to live.

[sullicox]

I am in the latter, but desperately want to be in the former. I am not good at doing it - I am great with guided meditation, but so very seldom, do I even take the time to set that up. I have PTSD, and I know it helps even actually keep episodes to a lesser degree, and can help when I.m having a panic attack, but it's the Last thing I think of! I need to learn to be disciplined about this discipline! 

[ToddP873348]

Hi Sullicox, I am just an amatuer but here are some things that have helped me. Try focusing on your breath when you are not doing anything, just those in between moments. Try to focus on one part of your breath, the nostrils, the chest or the diaphragm. Just note how it feels, breathe in and out, count to one at the end of each inhale and two at the end of each exhale. I tried to take too deep a breath at first, and this was making it harder to hold it for a short time and just be in the breath, I was thinking about holding it in vs the act of breathing. Take a normal breath. When you do this dont try to meditate, just get used to noting your breathing. Hopefully this will help you "get in the groove" later when you try to meditate. It's ok to do very short meditations (5-6 min), easier really than starting out trying to meditate for 15-30 min. Remember, you cant do "it" wrong, and the best way to get better is to relax, go easy on yourself, and practice, even if it is just a few minutes. Good luck and God Bless.

[ks36613980]

These suggestions are ones that I will include in my daily events.  Thank you for things that will help me handle my daily live.

[JeanneC440628]

Insight Timer is a nice phone app for simple meditations. You can set the timer with various ambient sounds as well as beginning and ending bells.

[BrianK124505]

Meditation first thing in the morning, before the monkey-mind becomes active and even if for only 10-15 mins can feel like a short power-nap.  Place your feeling-sense awareness on a part of your body that holds tension and as your exhale, relax.  It's pure magic.  Think of meditation as making friends with yourself.  Become the observer of your thoughts.  No judgement. No resistance.  With practice, the stillness of space between thoughts will grow.  Your mind will then become your servant instead of your master and you will experience more peace in your life. 

[ReginaC969684]

good

[8strts]

Mediation is a way to slow down your brain of high stress, anxiety attack and panic attacks.  Imagine if all of a sudden you can't cope with whatever- Stop, start breathing slower, and slower, close your eyes, and think- I'm in a garden full of sweet smells, feeling light breezes flow around you, keep breathing slower, if you want you can put a fountain there, water heals your mind and body, let it flow on you, put your feet in it.  This whole scenario can last 5 minutes.  You can do it anywhere.

Also, Qigong is a beautiful movement of mind and body. When, you stand, your feet are roots.  Your body stands perfectly still and can feel energy flowing thru it. Your arms are branches and are also flowing.  Your head is closest to the heavens.  So, as you rise up with your arms, taking in the Qi, you bring it down past your shoulders, down your body, healing everything and down to your roots and beyond.

Everyday, we are bombarded by anger, frustration, anxiety, exasperation on how to deal with it.  Doctors love to give pills, it's a band-aid fix.  It causes more problems in the body. So, why not meditation? It's like rewireing you brain.  It literally makes you see something and feel something so wonderful, just for a moment or if you do it longer, then it will be longer. If you do it outside, then you will get ALL the Energy of all living things, and yes, ALL their energy.  It flows from them to you, and you will feel so different., more open and receptive. How is this possible? Because the your 3 Brains are receptive and wants more!  Give it a try, you will be surprised, even if for a moment.

[2Papa]

Personally, I use alcohol to cope during the holidays!  🥃🍹🍸 Cheers!