To be honest...
This is something I totally forgot about. For the past month or so and only recently started back up, I've been neglecting a part of my practice that was so essential to my peace of mind, happiness, and ability to be present. I've been just going through the motions of waking up, getting comfy, and meditating but I've been finding myself having so much trouble with it. My monkey mind is running amuck and sitting still for even 10 minutes was a major challenge. Of course, being a busy human working 40 hours a week on top of preparing for competitions, maintaining friendships, family drama, making time for myself and general adult things like grocery shopping, cooking, cleaning, etc. it's easy to have trouble focusing attention. I think we all can relate to that.
Being a consistent meditator for years now, something that has been such a habit and would be a way to ground myself suddenly was a huge challenge. I found myself getting frustrated with myself as my monkey mind ran rampant at the times I was committed to calming it down! "What's changed" I wondered. Suddenly, it hit me. In life getting more demanding and adding more things into my schedule (which was a factor for my meditation challenge), I cut out an extremely essential part of my meditation routine - movement.
Here's the Tea...
Many people in my personal life as well as clients of mine have expressed how uneasy meditation makes them feel. In 2018, I was looking to heal on a deeper level than traditional talk therapy was allowing. I started Neuro-Feedback therapy. This kind of therapy uses changing audio and visuals to train your brain to act in ways that are more conducive to positive functioning. Before starting treatment, we needed to find my baseline so I was dressed up in this cap, hooked up to a machine, and my brain activity was monitored. Upon completion of this test, the woman going over my results said
"When you close your eyes and remove distractions the world becomes an even scarier place, doesn't it?"
That hit me hard and I believe it's a reality many of us are trying to avoid realizing. It became my mission to change that statement for myself, and now hopefully others. Since this woman was SO correct, sitting to meditate often would be anxiety educing, so I paired it with movement. A big reason why people don't stick with meditation is because their minds get overwhelmed when distractions are gone. Coming into the body is a new and seemingly unsafe thing to do. Research is constantly showing benefits of meditation and mindfulness, so if you've been avoiding meditation because it's activating, keep reading for how to lessen those feelings. If you're a current, consistent meditator keep reading to see how you can level up your current practice and experience deeper mental and physical benefits.
Why Try Movement
When you are not grounded in your body, mind wandering is more likely. This is where anxiety and worries usually rear their heads - the monkey mind starts running amuck and the what-if monster is louder than ever. A lot of us spend so much time living up in our heads with our swirling mind. We're thinking about the next thing, analyzing the past, go go going. When we remove distractions and drop down into our bodies it can feel really unfamiliar and even unsafe. I found for myself and for many of the people I work with that if I ground myself in my body through movement before I meditate my mind is more clear, I feel balanced and grounded, and I can relax into the practice sooner and with less effort.
Movement and exercise releases dopamine, endorphins, and is a fool proof way to get yourself out of your head and into your body. Over time exercise actually makes your dopamine receptors more available. Movement promotes blood circulation which means your body and your brain are getting more if it! Blood delivers nutrients to the body and organs so they can function at their best. It reduces stress receptors in the hippocampus and minimizes stress hormones. Jeff Edwards, BYU cell biology and physiology professor, also found that exercise improves memory by increasing molecular targets like the brain-derived neurotrophic factor (BDNF). This molecular factor increases synaptogenesis, forming new synapses that mediate learning and memory, making it easier to absorb information and form long-term memories. The more BDNF, the more the memory improves in function and capacity.
Meditation shares many of the same positive benefits as movement, so coupling the two is a great way to enhance and ensure your over all wellness. Below you can find some simple exercises and movements for you to try out before you sit to meditate. Even if you have a regular pratice, you don't want to miss out on getting these physical benefits as well!
Experience the Difference For Yourself!
I would recommend that you plan your time for meditation and add 5-10 minutes of it for some simple movement. Feel free to try one, all, or a combo of these suggestions. In the coming weeks, I'll have videos posted walking you through my practice, so keep your eyes open for that! In the mean while...
Chi Wash - simple Tai Chi exercise to cleanse your energy field and bring in grounding exercise. Stand with your feet hip width apart or wider, start with arms by your side. Bend both knees and simultaneously raise both arms to your sides and up to your head. As you straighten your knees, turn your palms face down and allow them to move from your head to your hips. Repeat 5 cycles and time bending your knees to your inhale and straightening to your exhale for deeper mind-body connection.
Head and Shoulder rolls - we hold so much tension in our neck, shoulders, and back. My massage therapist friend says to focus some attention on the base of your head where your neck and skull meet (occipitals). We hold so much tension there, so it's a great place to focus on.
Shake off - literally just stand up tall and shake. I like to stand with my feet hip width apart, bounce on the balls of my feet, and let my body go. Shake your arms up and down your body and give yourself permission to LET GO! Of course if your shaking turns into a big movement make sure you're in a space that is accommodating.
Gentle yoga flow! I'm not a yoga teacher, but I do love a good flow. Yoga with Adriene on YouTube has some WONDERFUL videos, some long some short.
Again, here are just a couple of quick examples! To take this practice deeper, join me for a mindful movement group class. Reserve your spot!
Comments