Tradition - Ice Cream for the Soul by Joy Koenig, MD - Personal Growth, Wellness, Healthy Lifestyle, Meditation, Inspiration

TRADITION!
CATEGORY

        Mindful Meditation

DESCRIPTION

        Use traditional mental focus techniques to reconnect with your spirit.

INSTRUCTIONS

        Now that you've become confident in your ability to maintain mental focus, try some of the traditional meditation methods and see how you do.

The Meditation of Breath Counting
When we are anxious or fearful our breathing becomes shallow and rapid. We become more tranquil when we intentionally alter this pattern to one that is slow, deep, and regular. Focus on the counting of your breath and nothing else. When your mind wanders to other thoughts, as it naturally will, gently and lovingly bring it back to just counting your breath. Breathe consciously and stay aware of how your chest and stomach expand and contract as you inhale and exhale. Try inhaling through your nose, and exhaling through your mouth.

The Meditation of Contemplation
Learn how to look at something actively, dynamically, and alertly, but without words. Select a natural object (a tree, a leaf, a rock) and look at it as if you were feeling it or becoming it rather than seeing it. Do not stare (this will only make your eyes tired), but look the object over. Experience the object, and become totally involved with it.

The Bubble Meditation
Picture yourself sitting quietly at the bottom of a pond. Take each thought, feeling or image that you have, and picture it as a bubble rising into the space that is in front of you. Let it pass through and out of your visual field (5 to 8 seconds), and wait for the next one. Do not judge, explore, or associate anything with the thought or object in the bubble. Just observe it, as it rises into then out of your visual field. The same "bubble" may rise many times. It's okay to have blank bubbles. For variety, picture yourself on a windless field, watching puffs of smoke rise from a campfire, or imagine logs floating down a river. Remember, one at a time. The purpose of this meditation technique is to slow your mind down, objectively observing one thought at a time, detached from any emotional response to it.

The Mantra Meditation
This is one of the most widely used forms of meditation. It involves stating a word or sentence (mantra) over and over again, silently or out loud, and dismissing everything but your word or phrase. Choose a mantra that has a pleasing rhythm and personal meaning. Common words are peace and calm, smooth and easy, one with all. If you chant aloud, do so quietly. Do not strain your voice. Find a pace that feels peaceful to you and stay with it. Avoid choosing the name of a loved one, or this activity won't work if you become angry with them.

JOY'S JOURNEY

        These traditional meditations were my introduction to meditation. People kept telling me that I "should" do them because they would be "good" for me. Frankly, I found them boring and exhausting. I hated them, therefore, I thought I hated meditation. I knew that I needed to find some way to effectively manage stress, so I thought about what had worked for me during some of my more stressful periods in the past. The activity that brought my first "Ah-Hah!" was lap swimming (ONE FOOT IN FRONT OF THE OTHER), quickly followed by putting together puzzles (PUTTING THE PIECES TOGETHER), driving down the highway to soothing music (DRIVING ME SANE), taking hot showers (SHOWER ME WITH LOVE), and playing solitaire (A GOOD DEAL HAPPIER). If the traditional way brings you joy, Hurrah! If it doesn't, just keep turning these pages. You're bound to stumble on something you can use as an easy and fun form of meditation.

QUOTES

The young cannot teach tradition to the old.
Yoruban Proverb

Dr. Joy is available to present playful workshops (playshops) at your corporate training retreat, non profit organization gathering, or club membership meetings. She is located in Denver, Colorado, and travels throughout the US to deliver Serious Fun ™ Programs for personal growth, wellness, and inspiration. Please see the program pages for details and contact information.

This playful meditation activity is COPYRIGHTED. If you are a professional trainer, coach, human resources person, counselor, or therapist it is not ethical nor legal for you to use it or share it with your clients or those you supervise/train as part of your job. See the copyright notice on the front page of this e-book. Remember, character is what you do when no one is looking. Please take the high road, and pay me appropriately to use these materials professionally, even if you work for a church, school, non-profit or the government.