By Claudia Cole
For many of us, the current uncertainty surrounding the future has generated heightened anxiety. However, with the tight restrains of self-isolation, you may feel you’re trying to navigate through this alone. Luckily, there are ways to sustain a sense of calmness among the chaos with the strength of connection.
Meditation teacher and the founder of Levitate, Ryan Nell, wants to promote the power of meditating in a community. Launching in 2018, Levitate offers holistic wellbeing services, including group meditation classes, offering people the chance to experience the deep relaxation of meditating with like-minded individuals.
So Why Meditate?
Many benefits emerge from meditation. Research has shown that the brain shows less amygdala reactivity to stress. Additionally, other advantages include improvements in attention, better focus and less mind-wandering.
Ryan explains, "We are at our unhappiest when we feel isolated, self-preoccupied, and separate. Meditation is about deepening that connection, with our mind, emotions, body, sensations, environment, and the people in our lives."
A study carried by neuroscientists at the University Of Wisconsin revealed the extraordinary capability of expert meditators. In 2002, a Tibetan Monk, Mingyur Rinpoche, allowed scientists to study his brain. As he began his meditation on compassion, everyone was stunned by the immense bust of electrical activity on the computer monitors, displaying the signals from his brain. When re-examining Mingyur’s brain using FMRI, which presented a 3D video of his brain activity, Mingyur’s brain circuitry for empathy rose 700-800 times higher than it had been before, exceeding anything they’ve ever encountered.
Though the benefits can emerge with even modest hours of practice, regular practice is needed for it to be sustained.
"The more you practice meditation, the more you will feel the benefits from it," says Ryan. " My teacher Davidji suggests twice a day (setting the table in the morning, and doing the dishes in the evening), but remember it’s a marathon not a sprint – better the 2 minutes you do, than the 2 hours you don’t!”
In addition to meditation, Ryan believes there are many simple practises that can help us connect with ourselves and the world around us during chaotic times. The transformation starts with awareness.
Here’s what Ryan recommends to help manage the chaos:
1. Stay Connected
There has never been a better time to let friends and loved ones know how much you love them! Stop what you’re doing right now and send someone this message: “You’re awesome, and I love you.” Giving without expecting something in return will leave you glowing, and you might just be surprised at what comes back.
2. Let Go
We hoard our experiences like we pile up our possessions. We make experiences (both positive and negative) part of our personal narrative, part of the story of who we are. But the more we hold on, the more weighed down we become, with less time free to enjoy the present.
Practise this: Sit quietly, find a little stillness, and close your eyes. Allow the last time someone disappointed you to come to mind. Notice where you feel it in your body. The heaviness, the tightness, the ache, and imagine it as a rock you’ve been carrying around. Take a deep, slow breath and direct it into the part of your body that aches, allow yourself to let go of what is no longer needed. Next, take this rock, and after thanking it for services rendered, simply drop it by your side, or hurl it out into the sea. Feel the newfound lightness as you take a gentler breath and open your eyes.
3. Focus On Your Breathing
Breathing slowly and deeply is a way to activate your parasympathetic nervous system (aka “rest and digest”), which is the perfect antidote to the fight and flight response.
Practise this: Before your usual morning routine, sit up in bed and take six deep, slow belly breaths. Breathe in through your nose and out through your mouth, staying with the sensation of the breath as it causes your belly to rise and fall. Allow any thoughts that crowd in or the need to control the breath to just float past you like clouds in the sky.
4. Mindful Seeing
We are visual creatures. However, all the current screen time can leave us reeling and blurry-eyed. So, elevate your gaze and change your perspective. Spending time in nature is a great way to achieve this, however merely admiring your surroundings from your garden, balcony, or city view from your window will work fine.
Practise this: A simple trick is to count colours, of leaves, clouds, bricks, or buildings. For example, see how many shades of green you can see on a nearby tree. Whenever you feel your attention wander, just gently bring it back to the scene. The count is not important. The point is to allow yourself to discover new things in a familiar environment, to see through new eyes.
5. Embrace The Uncertainty
If you’re putting massive energy into keeping your kids quiet, or willing the neighbours to stop their inconsiderate DIY project, it might just be time to join them in making some noise. By going with the flow (or steering towards the chaos), we can let go of the need to be in control.
Miracles happen when you surrender to the moment you are in.
Stay safe. Stay positive.
Claudia Cole
Claudia is a film graduate and writer from London. While an enthusiast for books and all things screen related, she is a passionate advocate for mental health & wellbeing.
1 comment