Up to a decade ago, meditation was largely considered a word used only in the worlds of yogis and Buddhists. Now, with the explosion of mindfulness in the UK, this ancient practice has entered the mainstream with a bang, with apps such as Headspace boasting over 2m subscriber and hospitals, GPs and businesses increasingly offering meditation as a method of stress reduction.
So, what exactly is meditation and how can it help you?
Seed’s meditation expert, based in Beaconsfield, Cecilie Gianneri, gives us her insight into why meditation is so crucial in today’s busy world.
“As a meditation practitioner, coach and mentor living in a very privileged part of the world, I see stress and anxiety all around me. In clients as young as 10/11, in myself, in men and women of all ages.
Stress caused by pressure from parents wanting their children to succeed, by school and exams, by working environments, by marriage breakdowns or friendship issues, by fear of our children growing up and not coping – the list is endless.
It is easy to judge all these areas or experiences, and to lay the blame for stress on them. BUT in honesty, we create the stress. We react to situations with exaggeration – as a matter of fact, we often create the situations to start with* – and this is where meditation has a role to play!
The science bit..
The amygdala is the part of the brain where stress is processed – essentially where stress signals are sent from, and the prefrontal cortex is where feelings and emotions are labelled. It is in the relationship between these two brain parts that the power of meditation in reducing stress and anxiety is really seen.
Research has shown that as a person meditates and processes situations and feelings into words and labels, the activity, and by default the size, within and of the amygdala, decreases. It shrinks. With this reduction, previous symptoms of panic and related responses reduce and a learned behaviour emerges of how to be more consciously in control, in the present, as well as how to deal with stressful situations. This gives you back control of your emotions – and all of it in a beautiful, non-invasive way.
There are many scientifically proven benefits of meditation such as stress relief, improved focus, higher levels of happiness, better memory, superior academic performance as well as improved metabolism, heart rate, respiration and blood pressure.
Some of the best benefits of meditation though, in my opinion, are harder to define. An increased understanding and appreciation of yourself and those closest to you, a heightened sense of self awareness and a peculiar sense of inner control. Lastly, a great side effect is an ability to laugh more at the madness of the world as it rushes past and truly appreciate – and see – the tiny moments that really matter.
I would love to welcome you to my classes that run several times per week in Beaconsfield (see below for more info). Or if you want to give it a go at home, here is a quick guide to a simple meditation practice. Enjoy and thrive!”
- Decide to give meditation a go – often intention is the main ingredient! Try not to complicate your reasons for meditating… At its core, it is simply about relaxing and stopping for a moment rather than getting caught up in everyday stressors
- Pick a time when you are likely to be relaxed already – maybe first thing in the morning or last thing in the evening. If this is your first attempt at meditation, it is best not to be overly anxious or seriously stressed.
- Find a space where you can have just a few moments to yourself. This can be a room in your house, a bench in a park – anywhere where you can sit in peace for 2-3 minutes (as a starting point).
- Wear comfortable clothes (nothing too tight) and sit on a cushion, a chair or lie down if you prefer. Comfort is key! And if you are really tired, try sitting to avoid falling asleep!
- Allow your hands to find a comfortable position – again – do not focus or worry about holding them a certain way.
- Try setting a timer to avoid having to look at the clock – 2 minutes is a great start.
- Tilt your head slightly downwards as this opens up your breath passage. Close your eyes if you like. And breathe. Simply breathe.
- Breathe in and out through your nose. Focus on your breath – how it feels when your lungs expand and deflate – how it feels when the air passes by your nostrils – the slight pause at the top of your inhale and exhale. Your body’s natural rhythm.
- Allow your thoughts to come and go – and when your mind wanders off – notice it (without judgement) and bring your attention back to your breath. Simply breathe. All the way into your belly. Let this new, fresh oxygen fill your cells, your body, your mind. In and out. Count your breaths if you like.
- If you feel strong emotions – let them pass through you. Remember, in this present moment you are safe. Let the emotions wash over you. Give them a name. See them and focus on your breath.
- When the time is up, slowly open your eyes and allow yourself to come gently into the room or space you are in. Notice your pulse, your breath and your state of mind. And remember, it is with continued practice that self-awareness and ease of practice emerges. Be kind to yourself.
*for some, high stress levels are medically induced and hormonal imbalances can cause a heightened stress response.
Cecilie runs meditation classes three times per week on Monday and Friday morning 6:30-7am and Monday evening 8-8:45pm. Dates vary during school holidays.
For more information, email cecilie@www.seed-yoga.co.uk or click here.