Meditation Gallery

Introduction To Meditation

A Simple Mindfulness Technique

Taking a moment to pause can be a powerful antidote to stress. It involves a simple act of stopping – to think, observe, listen, and reflect. This practice forms the foundation of Mindfulness-Based Stress Reduction, emphasizing the importance of halting amidst our busy lives. Although it may seem easy to stop, maintaining the discipline to do so can be challenging, especially when faced with time constraints.

A brilliant technique known as “Two Feet, Two Hands, One Breath” was crafted to assist busy physicians in managing stress. Instead of lengthy meditation sessions, they adopted a brief pause before entering an exam room. During this moment, they grounded themselves by feeling both feet on the floor and taking one conscious breath. The remarkable outcome was a reduction in anxiety, depression, and burnout.

What makes “Two Feet, Two Hands, One Breath” truly genius is its simplicity. The act of stopping, even without elaborate constructive thoughts, acts as a brake on stress. This simplicity is key, offering a practical and effective approach to cope with the demands of a hectic day.

For further information, the Department of Family Medicine and Community Health at the University of Wisconsin has provided a wealth of information on their research studies. They have also created a practical and accessible website that reinforces key points and offers helpful advice in the form of short videos, brief audio recordings, and easy-to-digest tables.

Thoughts on This Compassion Meditation

Dipping my toes into Buddhist meditation, I’m no seasoned traveler on this path. Not identifying as a Buddhist, I absorb firsthand goodness, much like a vacationer gathering information. Beyond mere deeds, Buddhism imparts lessons of genuine compassion and kindness—more than a checklist, it’s a deep, intrinsic interconnectedness.

Compassion, as I’ve grasped it, transcends virtuous acts; it’s a beautiful blend of heartfelt sincerity, surpassing a sense of obligation. In the intersection of Buddhism and Christianity, where compassion is often misconstrued as duty, Buddhism emphasizes an innate interconnectedness rather than a mandated obligation. Kindness, following Buddha’s teachings, extends inward, urging acknowledgment of imperfections and the practice of crucial self-compassion.

Buddha’s concept of “dukkha” or dissatisfaction spotlights the pivotal role of kindness, especially towards oneself, in alleviating suffering. Meditation, a core practice, reshapes perspective—it’s about observing thoughts without attachment. The simplicity of meditation—sit down, be quiet, observe—ushers in a profound shift in consciousness.

The Buddhist way of meditation is a continuous exploration of consciousness’s depths. Ani Trime Lhamo, a Buddhist nun from Princeton, New Jersey, shared wisdom echoing: “sit down, be quiet, observe.” Embrace a ‘just do’ mentality; whether for three minutes or three hours, the key is staying present. The beauty of this journey lies in the unfolding of the present moment.

(I love Ani Trime’s Little Book of Affirmations. It goes with me to my yoga mat, my work desk, and my sauna, within reach when I need a little peace of mind.) Here is a link if you are interested: https://www.princetonbuddhist.org/ani-trima-lhamo-memorial-library

The Power of Gratitude

Navigating My Grief with Gratitude: Introducing a Special Meditation

It is with a heavy heart and tear-stained eyes that I share these words with you today. Grief has a way of freezing time, rendering us immobile in a sea of emotions that seem insurmountable. Recently, I experienced the profound loss of a dear companion, my beloved Willow. The pain was so intense that it threatened to engulf me entirely.

In the depths of despair, my family became my anchor, gently reminding me of the power of gratitude. Gratitude is a force capable of shifting our focus from what we lack to the abundance that surrounds us. It became my lifeline, guiding me through the tumultuous waves of grief.

Gratitude, a powerful emotion, has the remarkable ability to shift our focus from what we lack to the abundance in our lives. While gratitude meditation has been a regular practice for me, the loss of Willow compelled me to reframe my perspective. Instead of expressing gratitude for what I have, I began appreciating the unique gifts Willow shared during her brief time with me.

The Power of Gratitude goes beyond politeness; it has tangible impacts on our brain and mental health. Supported by experts like Dr. Robert Emmons, gratitude is a transformative force that shapes our outlook on life.

Cultivating gratitude can be simple, involving practices like writing thank-you notes, keeping a gratitude journal, or engaging in mindfulness meditation. In the face of grief, these practices can be instrumental in navigating the emotional journey.

To assist others in overcoming grief through gratitude, I’ve created a video meditation. This guided session explores the profound effects of gratitude on mental health and well-being. No grand promises, just a sincere invitation to join me on this journey of healing.

As Melody Beattie wisely said, “Gratitude makes sense of our past, brings peace for today, and creates a vision for tomorrow.” I invite you to watch the video and discover how gratitude meditation can be a gentle companion on the path to healing.

For additional insights into the science of well-being, you can explore resources from Dr. Robert Emmons, whose research sheds light on the transformative nature of gratitude. The video is a humble offering, aiming to provide comfort and inspiration as you navigate your own journey through grief. Dr. Robert Emmons, and this fun video.