One week in...

[Gordo]

Hello All :)

Last week the Clinical Psychologist that I'm seeing recommended that I try listening to some audio files to help me get into meditation and mindfulness... in particular: Affectionate Breathing and Compassionate Body Scan from here:

http://self-compassion.org/guided-self- ... s-mp3.html

I think they definitely make some difference to me. I tend to listen to them after coming in from work, and feel much calmer and relaxed after them.

One thing is that I have sometimes fallen asleep during them, and my Psychologist recommended that I could try listening with my eyes open! I think the key at the moment is to keep listening on a regular daily basis and staying positive about things. She reckoned it took her about 8 weeks to fully get "into it". I'm actually receiving a course of CBT (Cognitive Behaviour Therapy) which is also really beneficial and positive for me.

I'm definitely convinced by the idea of mindfulness though!

[One Aware]

Hi Gordo and welcome.

Yup some folks do fall asleep during meditation practice especially with the body scan. You may find that meditating with your eyes open just a sliver to let some light in may help with that. Also you can try your meditation practice in the morning when you are well rested. It is interesting that mindfulness meditation was described to me as "Falling awake". Some of the things to help with that are your sitting posture (should be erect but not stiff, dignified), your focus on the sensation of your breaths (full breath in, full breath out) and the feelings at your nostrils or the rising and falling of your belly as you inhale and exhale), be mindful of your mind wandering and bring your focus back to breaths if your mind wanders away. Remember to try not to hyperventilate - breathe normal breaths through your nose. These things become easier as time passes, so yes it does take a little while. There really is no right or wrong way to do this, but you will find your own way over time.

I wish you the best and look forward to your chats.

[Gareth]

Be kind to yourself at this early stage, what you are undertaking is really difficult, and it take a great deal of perseverance.

Kabat-Zinn talks about 'how you mustn't fall to sleep'. My own personal view is: if you were relaxed enough to fall to sleep then that ain't no bad thing. Just meditate another time, or try meditating earlier in the day. I much prefer to meditate in the morning anyway, but I only found that out through weeks and months of experimentation.

Good luck with the process. We will be right here with you.

[Gordo]

Thanks guys!

Another thing is that I lie down on a very soft and comfy couch... so its actually a very relaxing environment. Yesterday I tried with my eyes open and I thought it was a bit better.

One thing I do catch quite early is when my mind wanders, and my Psychologist says its good that I'm recognising that fact and can get back on track!

[FeeHutch]

Hi Gordo, nice to meet you :-)

I experimented a lot to find the right time of day that worked for me and it is still something I play around with depending what else I have going on that day. The ideal time for me at the beginning was around 9am once I have taken my girls to school but over the summer holidays I have been doing it in the early evening and found that works well too.

It sounds like you are doing really well and getting something from mindfulness so soon. I look forward to chatting with you.

[RPA]

For me, I meditate 2hrs before bed in a cold bedroom.

I find that meditating before bed (but far enough away from bedtime that I don't feel too sleepy) not only gives me the immediate benefits of meditation but improves my sleep which generally means a better day the next day.

BTW this is my first post so...... HI!!

[FeeHutch]

Really useful stuff RPA and lovely to 'meet' you

[Gareth]

It just goes to show that different ways to practice suit different people. I really want thelp de-mystify mindfulness meditation. I don't think it matters how you practice - just practice. I am continually experimenting, but I think my favourite time is first thing in the morning as soon as I open my eyes. It seems to set the day up really nicely.

Gareth

[RPA]

Absolutely, there's nothing hokey pokey or vudu about it, I'm 10 years in and don't practise half as often as I would like to (self employed & 3yr & 1yr kids).

It's like a shower for my brain, a good clean out and reset of values.

I was lucky because my father practised before me and so I was already exposed to it so that when the time came I was happy to try it without reservation.

This is a good resource. So many people could benefit from mindfulness but may be put of by the moniker "meditation" due to its religious associations and mysticism.

[larorra]

early mornings is best for me. I've tried evenings but find I am too tired. I also have short "spurts" of mindfulness all through the day. Its always with me now and wouldnt have it any other way