Mindfulness Meditation for a Stress-Less Mind
Ed and Deb Shapiro
We were listening to a radio interview we did recently, talking about the profound benefits of meditation. Deb had said, “Mindfulness meditation is revolutionary because it changes us simply by being fully present, completely aware of just this moment.” Which is absolutely true, but being in the present moment can be slippery, elusive — we want to be in Hawaii, start planning a Christmas shopping list, relive a disagreement with our partner, get distracted by the sound of the mailman outside or an aching knee. The possibilities are endless — all the many ways the mind can do something, anything, other than being present.
On average, we spend our time either living in what-could-have-been, what-might-have-been, or if-only, or in the expectation of what-could-be or what-might-be. But the truth is no matter how much we try, plan, plot, arrange, have things to do, leave the house at the same time each day, arrive at the office at the same time, pick up the kids on time, we can still never know what will happen in the next moment.
We used to live next to a glorious river in Devon, England and walked beside it each day. It was beautiful, but as much as it looked like the same river, even the same water, it was constantly changing — the water was never the same as even a second ago. Likewise, we may look the same but the cells in our body are forever forming, growing and dying; we are continually changing and renewing in every minute, we just aren’t aware of it.
Realizing the past is already gone and can never be relived, while the future is always ahead of us and consistently unknown, the only logical way to deal with this awareness is to be present with what is, whatever it is, as it is. Contrary to common belief, it can be immensely liberating to actually have nothing going on, to discover that the entire universe is contained in this very moment, to realize that nothing more is required than to just be aware and present. Imagine, what a relief! Finally, we can live without expectation, prejudice or longing, or the desire for things to be different than they are.
Being present invites a deep sense of completion, that there really is nowhere else we need to be or go. It’s impossible to think of somewhere else as being better, for the grass is vividly green exactly where we are. At a seminar someone once asked Ed if he had ever experienced another dimension. Ed replied, “Have you experienced this one?”
Right now, pause for a moment and take a deep breath. As you breath out, notice how your body feels, the chair you are sitting on, and the room you are in. That’s all. It only takes an instant to be present. Or, as a way of reminding yourself, put Post-its in strategic places around your home (on your bathroom mirror, the fridge, the inside of the front door, etc.) that say things like: NOW is the greatest moment, Be Here Now; Stop, smile and Breathe; Only this Moment Exists; There Is Just This, NOW!
It’s also essential that, as neuroscientist Brian Jones teaches, you tune down your sympathetic nervous system (the flight and fight response) and tune into your parasympathetic nervous system (the rest and relaxation response). You can do this through breathing and mindfulness techniques and can learn more atrevolutionarymindfulness.com
Mindfully Meditating In the Moment
Mindfully meditating on the flow of the breath naturally brings us into the present while bringing our awareness inward, rather than being focused outward. The breath is just breathing, and yet it is never the same, each breath is completely different to the last one. You can simultaneously silently repeat, “I am here, I am now, I am present! I am here, I am now, I am present!”
Practice: Being and Breathing Meditation
Sit comfortably with your back straight, hands are in your lap, eyes are closed. Spend a few minutes settling your body, being aware of the room around you and the chair you are sitting on.
Now bring your focus to your breathing, just watch the natural movement of air as you breathe in and out. Silently repeat, “Breathing in, breathing out.”
Stay with watching your breath. If your mind starts to drift just see your thoughts as birds in the sky and watch them fly away. Then come back to the breath.
Anytime you get distracted, bored, or lost in thinking, just come back to the breath, to this moment now. Silently repeat, “I am here, I am now, I am present! I am here, I am now, I am present!”
You can do this for a few minutes or as long as you like. When you are ready, take a deep breath and let it go, open your eyes, and move gently.
What keeps you from being mindfully here and now? Do comment below. You can receive notice of our blogs by checking Become a Fan at the top.
Ed and Deb are the co-founders, with Brian Jones, of RevolutionaryMindfulness.com. Join to get our newsletter, free meditation downloads, community support, and learn to balance your nervous system. They are the authors of award winning Be The Change, How Meditation can Transform You and the World. See more at RevolutionaryMindfulness.comand EdandDebShapiro.com.