I’ve been asking myself this a lot lately. There doesn’t seem to be any other explanation for why many governments are continuing with lockdowns. If “cases” continue to rise, doesn’t that in itself mean the measures aren’t working?
Then there is the virus. According to data on the StatsCan webpage, yes, real Canadian data — difficult to censor that — there has been no increase in the average number of deaths in Canada between January and September of 2020 relative to other years. For that matter, the average rate of death from all causes is lower than it was in 2017 and 2018.
So where are all of the deaths from COVID? I’m not suggesting no one is dying of COVID. What I am saying is that it is killing those people most at risk of dying with or without COVID. There is no other way to explain why the average number of people dying in Canada has not increased this year.
If COVID is as deadly as we have been led to believe many, many more people should be dying than average. They are not.
Whether you agree with me or not, StatsCan data does. I know that those of us who have been watching the news on television, are under the impression that the world is coming to an end because there is this deadly virus out there.
All of the masks, closures and restrictions on our activities have one goal, to make our lives miserable. There is a vaccine being dangled in front of us. If you want “this” to end, get the vaccine. This, ironically, is the lockdowns, not the virus. Because the virus has done little more than a flu virus does. Yes, people have died from it but not in the way you have been led to believe. 700 people a day die on average in Canada with or without COVID. This has not gone up with COVID. We just don’t normally hear about these deaths on the news.
The difference this year is that deaths from COVID are being reported like sports scores. Do you remember any other year when deaths, from anything, were reported daily? None of these numbers have denominators either. I remember reading that rabies cases had doubled. Wow! Rabies is a serious disease and even though these cases were in animals and not humans, it seemed alarming. What had been left out of the story was that there had been one animal tested positive the year before and now there were two. Having the full picture matters.
In our society of sound bites, cancel culture and fear-based media, it is really easy, and quite frankly planned, for everyone to be frightened to death. Again, the savior in all of this is a vaccine, purportedly developed in a few months. ***RECORD SPEED***
The vaccine companies cannot be held liable for any harm that comes from their vaccines so they didn’t need to do those pesky studies to see if there were any problems from the vaccine. This “deal” was sold as a way to get the vaccine to market as quickly as possible, but at what cost?
Governments all over the world are complicit in this farce to make us believe that Corona Virus will kill us all if we dare to leave our homes. What is driving this? Why are they choosing to ignore the numbers and to continue with these draconian measures? Are governments ruling the world or is Big Pharma?
Recently, I heard a wise man say he had been very lucky and given a lot during his life and he would feel guilty if he didn’t share what he knew. This not only resonated with me, but is also true for me.
I too have had a lot of opportunities and very good luck. One of the gifts I have been given is an extensive education, including two advanced degrees. Which brings me to my point. I would simply feel guilty if I did not share what I know.
Outbreaks, disease transmission and math are my strong suit. I would feel guilty if I didn’t share this understanding, at this time. What I know for sure is that the “numbers” describing this pandemic do not warrant this response. I am not diving into any conspiracy theories, or trying to make sense of it all, but I had to go on record saying this does not make sense.
I’ve been reading, writing and coaching on the topic of narcissism for well over a decade, and the worst news I’ve had to give clients is that there is no known cure for narcissism. The first step in coaching has always been, accept what is. Let go of the fantasy that this time they’ll keep their promise, counselling will help or, in other words, things will get better. They won’t.
For the first time I am able to write that there may be hope. I’m not offering guarantees, but I personally spoke with self-professed narcissists who, for the first time in their lives actually realized they were hurting other people. I have always emphasized this criterion as the deciding factor on whether or not someone is a true narcissist, or just obnoxious.
It is the lack of empathy that separates the truly pathologic from others. The narcissists I’ve had the pleasure to know actually don’t care how their actions impact others, how it makes them feel. That is what a lack of empathy means.
So, what am I talking about? I spent my winter holidays at a resort called Rythmia. It is a gorgeous property with villas, sculptures, and a manicured landscape. At this medically licensed facility in Costa Rica ancient plant medicine is administered. Both modern medical facilities and ancient knowledge of how to administer plant medicine are brought together for an opportunity for healing.
During my stay, I spoke to former narcissists, people who had suffered a great loss, those addicted to substances and those who were spiritual seekers. We all came together to share plant medicine. I observed with my own eyes how this place healed old wounds, freed people from suffering and yes, allowed narcissists to understand how their actions brought suffering to those around them.
If you are dealing with a narcissist, consider where you want to take your next vacation. No guarantees, but I’ve seen it help others.
Well, social isolation has taken its toll. I am so bored, I’m back to blogging. I pride myself in being able to explain complex scientific stuff in normal words, but that is not the case today. This is easy shit. I’m a bit of a science nerd, so instead of following the headlines in the media, I’ve gone directly to the World Health Organization (WHO).
Sharing this information with friends and family prompted me to recognize it might be useful for other people. Let me dive right in! Social distancing is for one reason only, a very important reason, we need to decrease the rate of people getting sick so that we have better health outcomes for those who do. So, get on board.
This corona virus is less like the flu virus than was initially feared. In short, the contagion through the air is less of a concern. If someone coughs, they are not as likely to spread Covid19 as someone spreading the flu virus. This is the basis for the 6 foot distancing that was recommended.
Recently, the WHO announced one metre was probably sufficient. I’m not telling you this so that you can safely get up into someone’s face. I just wanted to let you know that five feet, eleven inches is not the danger zone. It is still important to maintain the full six feet. At the very least because it is good manners. There are some pretty frightened people out there who want you as far away as possible.
This virus dries up too quickly to travel very far, except when experimentally shot out of a scientific gadget that produces a “worse case scenario” for the spreading of airborne diseases. Basically, infection requires the virus to get right up and personal with your mucous membranes. All of those wet surfaces on your body that support the transition from skin on the outside to wet organs on the inside. Think lips. Hence, the suggestion to stop touching your face.
The virus also likes to hang out on smooth surfaces like handles, door knobs and railings. It can linger on smooth surfaces for an unknown amount of time (at least unknown to me!). When your skin touches these surfaces, the virus has just boarded public transportation. The skin is a great place to hang out and the virus doesn’t seem to dry out significantly. So, the easiest thing to do is simply wear gloves. That way if you catch yourself picking your nose, you at least had to take your glove off first (I hope :-).
Also, it is possible for a healthy person to spread the virus and never show symptoms. So even if you never get sick yourself, you may be spreading the virus to other people. The act of wearing gloves means that your skin never infects a surface. I am wearing my light fall gloves. I suspect the virus would live longer on the gloves intended for food service or medical use–they are smoother.
One final note. Social distancing is not natural. There are a lot of people who are off-balance because they have not had regular contact with people. If you know any of them, I suggest you give them a call (do not send something in writing, I’m sure they already have lots to read). They might be feeling cabin fever so badly they could resort to blogging. We wouldn’t want that!
Ingrid shared her story about a family vacation. We were sitting in a library of a public school; a quiet, private place, especially after hours. Our small group had been meeting weekly to discuss narcissism and the impact that this pathology has had and continues to have on our lives.
Apparently, this vacation had been in the planning stages for over a year. The family was going to travel across North America, visit relatives, go to sites of interest like geological formations, national parks and caves. There were discussions about celebrity residences, particular museums and other possible stops on their way. They were travelling by car and the route was discussed at considerable length.
Unfortunately, Ingrid found out a day or two before the family left, that she would not be going. Officially, she was needed to stay home and take care of an elderly grandparent. Since no one in her family visited this individual on a regular basis, it was not a believable lie.
“You won’t like it. You don’t enjoy anything,” Ingrid’s mother said in her defence. The truth was, Ingrid was the scapegoat in this family and with the dynamic of a narcissist at play, everyone knew not to question the decision. More than that, they had all been taught that it was OK to blame Ingrid for anything that went wrong and to attack her any time she spoke.
I would like to say here that this is an extreme example and that it is rare–but I’d be lying. It is typical of a household that has a narcissist for there to be a scapegoat and a golden child.
Ingrid was the scapegoat. In this particular family, she saw no relief from this treatment and it was still continuing. Ingrid was in her fifties when we were having this conversation.
In some homes of narcissists, the scapegoat switches around. One day you are loved and admired and the next you cannot do anything right. This is a different type of emotional abuse because you never know where you stand.
The golden child, on the other hand, can do no wrong. It simply doesn’t matter how they act, what they decide to do, the choices they make or what they say, they are still cherished. This makes it difficult, in Ingrid’s situation, for her sister to understand why Ingrid was so disagreeable all of the time. Why wouldn’t Ingrid just agree that someone needed to care for grandma and leave it at that? Ingrid was such a downer. Her sister told her as much.
Since narcissists need constant nourishment in the form of drama and emotional outbursts, they tend to choose an individual to pick on. In this case, it was Ingrid. If you feel you are always being blamed and treated unfairly, you may be living with a narcissist.
“I think, therefore I am!” Descartes’ quote was great in its time, but I think it overshadows a larger reality. Most of us spend our time fully in our brains. We remind ourselves of what we need to do, the on-going “To Do” lists. We rehash conversations, worry about our futures, count calories, rewrite the past and generally spend most of our days paying attention to the blah, blah, blah going on in our minds.
This overriding tendency is getting much, much worse with the advent of cell phones and the ubiquitous nature of technology. The word generating part of our brains can now also post to social media, send tweets, text, write emails and the list goes on and on and is likely getting longer as you read this.
Truth is, there is a part of our brains that does nothing all day except generate words. It is its entire function. If you are reading this or writing, or having a conversation, that is a good thing. We need it. We have learned to navigate our world by interacting and speaking to one another. Problem is, when we aren’t having a conversation in the real world, we are still paying attention to this voice.
To illustrate this point, I want to ask if you have ever driven home from work, or to a place you go frequently and when you arrived you have no recollection of the drive? If you have never experienced this, let me just say, it has been used as a defence in court and it was so familiar to those overseeing the case, that it was accepted as a likely thing to have occurred.
So where were you at the time? Likely, completely engaged with the word generating part of your brain. You were lost in your thoughts about whatever the word generating part of your brain likes to focus on. See list above for some examples.
Try something with me. READ THIS PART TO YOURSELF AND PAY ATTENTION TO HOW YOU EXPERIENCE READING.
That sounds abstract, so let me try to explain what I mean. Think of the bolded part above. Reread it if necessary. What actually happens in your brain when you read? For many, but certainly not all, they hear the words in their mind. Read it again and see if that is true for you.
So, if you “hear” the words, who is listening? This is important. You, the real you, is the one listening to the words. The words themselves were just what you were reading on the page. In this example, it is clear that the words are what were written on the page and “you” are the one listening.
Let’s take it one step further. If you are not reading and you are listening to your “To Do” list, for example, you are still the one listening. In other words, the word generating part of your mind is not who you are. Since its entire job is to keep babbling on all day, many of us confuse it for who we are. When it starts to tell us things, we believe we are hearing our own voice. We may be hearing something a fourth-grade teacher told us years ago. You see, it is easier for the word generating part of our mind to keep repeating itself than it is for it to come up with new material.
There is another way to illustrate this. It has become quite common in cartoons and movies to see someone trying to make a decision. In the movie, a “good angel” will be standing on one shoulder talking into one ear of the character. A “bad devil” will be standing on the other shoulder giving the opposite advice.
You can try this yourself. Hold your hands out in front of you, palms up. Picture yourself in natural, flowing carefree clothing standing on one hand. Now, picture yourself in a tight, very formal, army uniform standing on the other hand.
Take the time to see these two aspects of yourself. Now think of an on-going argument you have with yourself. Let’s see, maybe you are trying to cut out carbs, but love muffins. Or perhaps, you have promised yourself daily exercise but it is cold and wet outside. You know your own struggles, pick something that you can relate to. Visualize these two aspects of yourself arguing their points of view.
Carbs make you fat! I like muffins. You must exercise! I’d rather be warm and comfortable. … You get the idea. Take a moment to do this bit right now. I’ll wait.
I’m sure none of this is new to you, except perhaps picturing yourself standing on your hands. What I want to illustrate is that you are neither of the people standing on your hands. You are the one observing the argument. You are the one listening to the debate. The debate is being created by the word generating part of your brain. You are the one observing.
Why is this important?
This is an introductory blog, so I’ll just focus on the Top Three highlights. Let’s just say, this is really, really important.
1. If you think the words in your mind are you, you may not question what they are saying.
This is a real problem if they are mean, destructive or undermine your self-confidence. Once you realize the words aren’t you, you can question what you say to yourself, or better yet, change what you say.
2. Being lost in your mind means you are not paying attention to your life.
If you “forget” the drive in, you also didn’t notice the cute dog that was playing ball; the beautiful trees beside the road; the sky, clouds, sunshine and you didn’t notice anything going on outside of your mind. This becomes important because you miss opportunities. You might not notice something that may have brought you joy.
3. If you believe you are the words in your mind, you are not honouring your true self.
Emotions get pushed out of the way, body sensations are completely ignored and your experience of the world becomes very limited.
Take some time today and focus your attention on the world around you. There is no need to narrate what you are seeing or to make a judgement about the quality of it or whether it is good or bad. Just observe it. Expand your awareness to the temperature, smells, sounds and sensations of your body. Isn’t that a nice break from the chatter? Your thoughts are not who you are. You are way more than that.
Appearance and health usually top the list when we discuss our bodies. Perhaps sexuality comes in there a bit, but really, most people do not think about their bodies much more than that. We have been raised in a society where the brain runs the show. There is an understanding that everything should be based on facts, “Just the facts ma’am.”
Even when we are trying to make decisions, the first thing that comes to mind is the classic ‘pros’ and ‘cons’ list. We all know the drill. You take a piece of paper and write ‘pros’ on one side of a line down the middle and ‘cons’ on the other. Then, you describe in words the good and bad aspects of any decision. Sure, fine, whatever…
Unfortunately, this method excludes a huge amount of knowledge and information. Consider for a minute, you are reading this blog. Your brain is likely focused on this, or perhaps someone or something in your immediate environment also vying for your attention. Your brain might be drifting off thinking about other, possibly more interesting things.
Whether you are paying attention or not, you have sensory perception in your skin, your digestive tract and your muscles. Your ears can hear (my apologies if you are deaf), you can taste your mouth, see with your eyes, smell with your nose etc., etc. This information is sorted and what is considered the most important is presented to your awareness by your brain.
Everyone has experienced noticing an odour when you walk into a room and then it seems to disappear. The odour is still there it is just that once it was acknowledged, there was no more need to think about it and have it at the forefront of your awareness, unless the smell is outrageous or is tied to food, pleasure or some other meaningful information.
What we tend to forget is that all of that data was collected and sorted through even if our brains did not prioritize it and make it important in the moment. This vast storehouse of experience and information is not necessarily something we can put into words. Think of a bad smell. If you tried to describe it, without referring to other smells, it is almost impossible. Words fail us. It is not possible to capture the full experience or meaning of something with words alone.
But, we have decided to restrict our decision-making process to providing arguments, which are words, for and against any choice. Let me suggest another alternative.
By learning how to listen to your own body, you can tap into all of the information that is there that may or may not be part of your conscious experience. Your body speaks to you through sensations. These might be felt as heat, cold, shaking, trembling, tightening, loosening, aching or tingling. There are many more ways to describe body sensations, but that list gives you a taste of the diversity. Just like the bad odour, we largely ignore these sensations until we run into problems.
Tightening of the shoulders can lead to headaches, muscles trembling can lead to being exhausted and tightening of the digestive tract can have all kinds of digestive consequences. This is when we are forced to acknowledge the way our body is responding to the situation, but we can learn how to pay attention.
*Special note to Martha Beck, this is based on her body compass
This is how to tune into what your body is communicating to you:
1. Get into a relaxed position
It doesn’t matter if you are sitting, standing or lying down, but you need to be able to relax completely. You will not get good results if you have to adjust yourself and move around during the exercise.
2. Remember a bad memory
When I say remember a bad memory, I’m not talking about telling the story you have written about the event. Let me illustrate. Say, your dog ran out in front of a car and you saw her get hit. The story would be the last sentence I wrote. I do not want you to rehash this story, perhaps adding in the type of car or how your dog happened to be on the road. What I want you to do it “be” there.
Remember the day, the weather, the lighting. Think of whether or not there was a breeze. Were other people around? Were there smells? How did you feel right before it happened? Were there any sounds? Get right back into the memory, relive it. This exercise may bring up unreleased emotions. It is always good to let them out. If you find yourself crying, be happy that you are releasing emotions. Go with it. Let them out.
3. Scan your body
Now that you are re-experiencing this memory, scan your body. Start at your toes and notice anything. Are they cold? Do you feel the floor, or your socks? Go slowly up your legs and notice anything. If they are completely relaxed notice that. If they are uncomfortable notice that. Continue up your body. Notice everything. Be sure to not miss any body parts. Is there any tightness, coldness, pain? Make note of all of the sensations coming from your body. This is how your body says “no”.
I mean this literally. You have built up negative energy in your body. Get up, shake, move around, dance if you feel like it but physically move your body until it no longer feels like you are re-experiencing the bad event. The emotion attached to the experience may hang around still, but you want to move your body and let that part of the energy go.
This time use one of your favourite memories. The same thing applies. You do not want to tell the story of how wonderful the day was, you want to re-experience the sights, sounds, smells and atmosphere.
The only mistake I have seen people make here is they go to one of the classic, “BEST DAYS” of my life which is often a wedding, or the birth of a child, or winning the award. These may work if you are being interviewed about the best day in your life, but often a wedding is stressful, there can be a lot of fear, pain and worry during childbirth and winning that award, took a lot of work and a lot was at stake, so these are not good examples.
What you are looking for is a day when you felt loved, happy, or content. One of the times when you were completely at peace and things were OK.
6. Scan your body
Repeat what I described above. Start at your toes and look for any sensation in your body. Make note of what you feel. This is how your body says, “yes”.
7. Using the information
Now that you have an idea when your body is trying to say yes and when it is trying to say no, you can apply this to everyday life and decision making. Instead of setting up ‘pros’ and ‘cons’ on a page, sit and picture yourself making one decision and check in with your body. Then, picture yourself making the opposite and see what your body has to say.
Learning this technique will allow you to tap into what your body knows and what it is trying to communicate to you, even if it can’t be expressed in words. If you practice paying attention, eventually this information will be available in real time. Like when you are asked if you want to go to a party, check in and see what you really want to do, your body will know.
Joy, or her gentler sister, happiness, can seem elusive. We have been told by our society we will be happy when we achieve a goal or gain an item we have coveted. I’m here to tell you joy can be found without any of that. Not only can it be found, without those items and experiences, but pursuing them at all costs can interfere with joy.
The reason many of us find happiness so elusive is that we have decided to shut the door on emotions. Let’s back up a little. Emotions can be labelled “good” or “bad”. That is a simple idea. Anger, envy, jealousy and hate are seen as negative. Even sadness and regret can fall into the “bad” category. We all seek the “good” feelings of joy (that’s what this blog is about!), happiness, love and contentment, for example.
Social rules of engagement further say we can express the good emotions, usually, in public, but not always. Try laughing out loud during a eulogy if you don’t believe me. The bad emotions, however, should be hidden and denied. If you are really angry, it is generally not acceptable to express it in the moment, especially if when angry you throw and break things.
So, what am I getting at? We have been taught to greater or lesser degrees when and how and if we can express the emotions we are feeling. Truth is, if you feel impatient, you feel impatient. It is neither good nor bad, it just is. The trouble starts if you decide to lash out at someone because you are feeling this way, but I digress.
When an emotion is created energy is built up. There are tons of hormones, bodily reactions and sensations associated with all kinds of emotions. If you choose to repress them, in the moment they occur, that energy does not dissipate. It stays somewhere in your body and waits to be released.
We are all familiar with someone who strikes out in anger at some small slight. In some instances this can simply be a build up of anger, that was not expressed at the time it formed. The energy from the anger is still trying to escape and a small thing sets it off. It is expressed in an inappropriate situation and seems out of proportion to the small slight that set it off.
Forcing ourselves to not experience emotions, when they occur not only can backfire, like described above, it takes a huge amount of energy to keep your emotions under control all of the time. Enter addictions. If we have anger, sadness, hate and other “bad” emotions we are trying to suppress, not express, and their energy is building up, one of the ways to deal with this is to avoid it. Shopping, gambling, legal and illegal drugs (governments decide on this distinction so I would argue the distinction is not real), over-working, over-exercising…there are too many to list. These things numb us and allow us to ignore the pent up emotions we have stored in our bodies.
Unfortunately, this does not work long term. Unexpressed emotions can erupt at unexpected times, can lead to illness, stress and depression and worst of all, we cannot just block the unpleasant or “bad” emotions. When we block emotions, we block all emotions.
In order to get to joy we must feel all emotions, the “good” and the “bad”. This includes all of the emotions we have failed to express in the past. If we want to get to a place where we can feel joy, happiness and contentment, we must feel and express what we have been told are unacceptable, or what we have found are unpleasant emotions.
Here is a step by step guide on how to release repressed emotions:
1. Find Time
The actual exercise can last from a few minutes to over an hour depending on you personally, how many emotions you have repressed, how long you have been storing pent-up emotions and how painful the experience is.
In addition to the time spent doing the work, you will need recovery time. This is not the type of exercise you should do right before going to work, or before a social outing. Leave time to take a walk, have a shower or bath, get outside, listen to good music or some other activity that will act as a balm over the wounds you are about to open. This is not the best time to turn to any addictions or bad habits you may have.
2. Find a place
You are looking for a place where you will have the maximum amount of privacy you can muster. This may be more difficult for some, especially if you live in a home that does not afford you privacy. You may need to find a wooded area that is not heavily populated, or park your car in a secluded area. You may need to ask a friend if you can do this exercise at their home. Do whatever you can to find a place where you can make noise, feel safe and not have to worry about your surroundings.
Depending on you personally, you may prefer one of the two following things:
1. Some individuals need to have a place where they cannot break or damage anything. If you know or suspect this may be you, plan for it. Have things you can break, pillows you can punch, paper or cardboard you can tear, that sort of thing.
2. Others need comfort. If this is you, grab a blanket or shawl, wrap it around you and sit somewhere you feel safe and secure.
3. Do the Work
a. Think of things that have rattled you. Remember times you were wronged or shamed or felt hurt. Play music that makes you feel sad. Watch a movie you know dredges up emotions. Do what you need to do to have any emotion surface. Allow yourself to feel and express the emotion.
b. Be prepared for rage, anger, crying, sobbing, yelling, laughing or any other way an emotion can be expressed. Let it happen. This is a highly personal and individual experience. Do not get pulled into a thought process about why you feel this way, or that you shouldn’t feel this way. If your brain is demanding attention, focus on describing how the emotion appears in your body.
c. Create a picture in your mind about the sensations. “My stomach is a red ball of liquid” for instance. Do not say, “I am angry”, describe the sensations using colours, textures and shapes. There can be no judgement. Do not berate yourself for being weak or for having the emotions. Try to stop the part of your brain trying to understand and explain what is happening. Allow yourself to fully express the emotions that come up.
d. It is normal to start with one emotion and have it evolve into another. Do not judge yourself for starting with sadness, for instance, becoming angry, feeling hate and then laughing out loud. This is normal. The order I gave was just an example. The emotions will come up in an unpredictable way.
Note: even the most painful of feelings will last a maximum of 90 seconds. There may be more than one wave of emotions, but each will only last 90 seconds. You can allow even the most uncomfortable sensation to last that long.
e. When no more emotions surface, or you’ve reached your limit. Stop. Do the activity you planned for before you began, like go for a walk outside.
It is not possible to do this exercise wrong. As you do it more often you will become accustomed to how to release the emotions without trying to “think” your way out of it. You will know you are doing it correctly when you feel slightly “lighter” afterwards. If you feel like you have re-experienced the trauma that caused the emotion initially, you are in your thoughts too much. Practice describing the sensations visually while doing this exercise, that will help.
This should be repeated as often as possible. The sessions will decrease in time and intensity. Piece by piece you are dismantling opening the door to emotions. This is when joy starts to flow into your life. It is not possible to feel joy exclusively, you must feel all emotions and this exercise will help you to do that.
When someone says they exercise, it really does not describe what they do. That’s not to say they may or may not actually exercise, it is just that what one person considers exercise may be the typical day for a person who does not consider themselves an “exerciser” at all. A completely sedentary individual may feel that a twenty-minute walk is exercise, whereas a triathlete would have a totally different set of criteria.
Meditation is the same. Eckhart Tolle prescribes to “being present” as much as possible and he does this instead of having a set practise to sit and meditate. Monks can meditate for hours on end, without moving. There are as many forms and levels of commitment in meditation as there are for exercise. So, when someone says, “I meditate” it really does not describe what they do.
Mindfulness, the scientific community’s word for meditation, has been shown to be beneficial in many aspects of your life and health. In order to reap these benefits, it is not necessary to join a monastery, all you need to feel the initial benefits is five minutes, yes, five minutes per day.
Shutting off all of your electronic devices and sitting alone with nothing to do can feel like a colossal waste of time, but believe me, it is worth the effort. I know, another thing that you are supposed to add to your “to-do” list may seem like a great inconvenience, in addition to having nothing concrete to show for it. There will be no posts to Facebook, emails answered or tasks completed, but it is still worth the time. Some benefits include more restful sleep, less stress and better health. Need I say more?
So here are the basics, Meditation 101:
1. Find five minutes
This is the largest stumbling block to getting this done so I’ll put it first. Take into consideration that it is five minutes. You do not need to change your shoes or shower afterwards. There is no specific wardrobe or equipment necessary. You do not need a meditation room or a special pillow. Just you and five minutes.
2. Become aware of your thoughts
During this five minutes become aware of your thoughts. We all have all of this stuff that goes on in our minds all day. You may have music playing, sometimes affectionately called an earworm. I usually do and I listen and can sing along if I feel like it. Then there is the tyrant that can tell you everything you are doing wrong and how you should be doing it properly. Many people have a parent (not necessarily one of your actual parents) but a voice that tells them what is good for them and how they should behave. In addition to that, you may run other scripts such as counting calories or planning meals; paying attention to your “to-do” list; or planning the next hour, day, week or decade.
You may have any or all of the above and you may have other things in your mind, not mentioned. This background noise will continue regardless of what you are doing. Notice it. Notice it but don’t pay attention to it. If you are having difficulty conceptualizing what I am talking about. Stop now and read this: “Can you hear this sentence being said in your mind?” Were you able to recognize that when you read you were actually saying the words in your mind and listening to them? This is true for most people, but not all.
You are the one who “hears” what you read. You are not the voice you hear, especially when reading! When meditating, try to “observe” the flotsam in your mind. Pay attention, but don’t get pulled in. For instance, if you remember you forgot to take the turkey out to thaw for Thanksgiving dinner, although important, it is not important now. You do not have to engage and think about what pan you will thaw it in, where to put it, whether or not to take the wrapping off… Be confident you will remember to take the turkey out later and let the thought pass out of your mind. Five minutes won’t matter on a 20 lb turkey anyway!
It is helpful to use visual imagery. I like bubbles. Each word becomes a bubble that floats to the surface. The meaning of the word is lost. The word is visualized as a bubble and it just floats up and pops. Cars passing by on a highway, or stones being thrown into water will also work. Use your imagination. The important thing is to ignore the meaning of the word and let it pass away.
3. Pay attention to your breathing
There are a lot of variations on this, but this is the simplest. When your brain wants all of your attention and keeps blathering on, focus on your breathing. Think about how it feels to breathe in and breathe out. Does your chest expand? Does your abdomen expand? Can you tell the air coming out when you exhale is slightly warmer than the air going in? Think about this.
4. To sit or not to sit?
That is the question. Many individuals cannot sit still for five minutes. I mean this literally. They are simply too anxious, too wound up and too restless to sit. If this describes you, choose a moving meditation. It is OK to walk, ride a bicycle, swim, run or any other activity. The one caveat here is you must be doing this activity in a situation where you do not have to pay attention to your surroundings.
Walking into traffic or running on uneven ground where you must avoid rocks and the like, will not work. The goal is to not have to pay attention to that voice that keeps you safe. If you ignore your brain when it says, there is an oncoming train, your meditation will not be helpful. So find a place, like a shopping mall, or a track where you can run or walk without paying attention. The same applies to swimming, cycling any other type of movement you prefer.
If you decide to sit, the lotus position is not required. You may also lie down, but it is more likely you will fall asleep. For stationary meditation, you should be comfortable and it is preferable if you close your eyes. This is not recommended if you are running, for instance.
That’s it! There is no more to it. You can begin to feel the benefits of meditating with just this amount of understanding and five minutes a day. Good luck.