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This Friday-Sunday I felt super stressed. I’m talking teeth chattering, stomach churning, throwing shade to complete strangers – stressed. I was anxious, super irritable, and may or may not have fallen into the bad habit of self-medicating with a very large bag of chips. For the ladies who are reading, it legit felt like PMS to the full max. But it wasn’t.
You might be asking why. And when I finally got the chance to sit down and reflect on my week, I asked myself the same question. Life is very good for me at the moment, so what was going on?
I started to go through my week. And while there were a few minor sticky situations at work and home, they weren’t of the sort that should cause me to feel like a dragon-lady ready to bite off the heads of every commuter on the PATH train. And then I realized…I forgot to meditate.
The benefits of meditation are numerous. When done on a daily basis, many have found that it can help with high blood pressure, depression, stress, serotonin levels, hyperactivity, and focus. Personally, I’ve found that meditation helps me cope with high-stress situations and helps me to stay focused. And when I don’t meditate, well, I turn into an angry dragon. :-P. I encourage everyone to try meditating for a month. I’m sure that you too will notice a difference. Here are two of my favorite exercises.I’m still a beginner, so if I can do these, so can you!
This is a form of mindfulness meditation (which I will describe more fully in another post) derived from the teachings of Dr. John Kabat-Zinn. During law school, I used this exercise before exams. Now, I use it when I feel scatterbrained or right before driving. It’s called the “5 senses drill.” Here’s an exert from the “mindfulness for students” website:
“1. Pause what you are doing for a moment and take one or two deep breaths to help bring you into the present moment.
2. Look around you, and silently name/focus on three things that you see in your immediate vicinity
3. Now, close your eyes, opening to the sounds around you, silently note and name three things that you can hear right now
4. Bringing your attention to your body, silently name three sensations that you can feel in this moment ( maybe warmth, tingling, contraction, coolness….. .)
5. Take one or two breaths to finish this mindfulness exercise.
Repeat this exercise every now and then to deliberately bring your awareness to what is happening in the present moment and to build your resilience to deal with exam anxiety and general pressures around this time of the academic year by cultivating mindfulness in this way.”
I find this yoga nidra to be extremely helpful for stress, lack of sleep, and particularly for – believe it or not – jet lag! After doing yoga nidra, I often find myself re-energized and ready to go about my day. It feels like I’ve slept for at least an extra 2 hours. It involves lying in shivasana (laying down, palms facing up, legs slightly apart) and concentrating on every inch of your body, from toes to eyelids. I specifically listen to an audio (free on spotify!) by Swami Janakananda. It’s also great if I’m exhausted and don’t have the mental energy to focus.
What types of meditation do you use?