There is little to separate the best crossfitters in the world. Not only are they all physical freaks, but they have the same access to equipment, nutrition, supplements and training plans. Each time they do a rep, they are pulling on the same bar as everyone else.

So, on the day of a competition, what separates the winners from the also-rans? Those other factors being equal, it must be what goes on between the ears writes, Jim Taylor, PhD sports physiologist, in his book Train Your Mind for Athletic Success.

And its for this reason CrossFit athletes around the world should be shaking in their boots at the prospect of a confident Sara Sigmundsdttir. The Icelander has been among the fittest on earth for years, and has proved herself by winning the Open three times (2018, 2019 and 2020), but she is yet to be named The Fittest on Earth by winning the Games.

That could change. She has already qualified for the 2020 Games via the Open, and then, in November, won the first of the seasons Sanctionals in Ireland in dominant fashion. Sigmundsdttirs performance even surprised her, as she was using the Sanctional as a test to see where she was in her seasons progression and did not expect herself to be so far along.

What was the difference? Was it more training? Heavier weights? A new diet or a different cardio programme?

No. It was her mind. Ive just been trying to believe in myself a little bit more and slowly proving to myself that I can [do it], she said.

The role of the brain in sport is tough to measure. But there is no doubt that confidence plays a huge role in performance. And now that Sigmundsdttirs is armed with a new attitude, the skys the limit for the CrossFit superstar.

When the heat is on at the Games, its the intangible mental toughness that separates the winner from the other physical specimens. But no one is born mentally tough.

In their 2018 paper Mental toughness latent profiles in endurance athletes, Joanna and Robert Zeiger hypothesise that confidence and self-belief were two of seven factors that contributed to mental toughness in endurance athletes.

The two PhD statisticians point out that mental toughness is flexible and therefore can be trained. Of the seven factors that make up mental toughness confidence, constancy, control, determination, visualisation, positive cognition, self-belief self-belief had the highest effect on improving mental toughness.

Confidence and self-belief is a feedback loop. Sigmundsdttirs new-found belief helped her win in Ireland and the Open, and now those results will have reinforced her new mindset and given her more belief.

She is heading to Dubai next week for another Sanctional. The snowball is rolling and if she puts in another performance her confidence and self-belief will grow further. Who knows where it will end, but maybe on top of the CrossFit Games podium.

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Will Sigmundsdottir be crowned the Fittest on Earth in 2020? - South China Morning Post

Did you know that there are as many meditation techniques as there are sports? And the only way to find out the best types of meditation for you is to try them.

As you may know, meditation has dozens of benefits, and everybody is doing it. You look for information online or on a bookstore, and see that there are a LOT of different styles of meditation. You wonder which way is best for you.

This is a very important question. Different types of meditation have different benefits. Some of them will work better for you than othersjust like different sports or diets work better for some people than for others.

There are literally hundredsif not thousandsof types of meditation, so here I will explore only the most popular ones. The purpose of this article is to help you experiment different meditation techniques, and find the ones that works best for you.

Finding the right style for you, and practicing it with the right approach, is one of the three essential Pillars of Meditation.

There is no cookie-cutter approach to meditation. You need to experiment many, and find the one that works best for your unique needs and personality. The type of meditation that is most helpful against anxiety, for instance, is not necessarily the best one against depression or for spiritual awakening.

If you prefer more dynamic meditation techniques, have a look at my walking meditation guide.

The advice regarding the posture of meditation is very similar among the different styles of seated practice, so I will go into more detail about it only once, when talking about the first technique (Zen meditation).

I have strived to include a Is it for me? section, with general observations about each practice. Keep in mind these are tentative; they are there to give some direction, and potentially any person could feel attracted to any of these modalities.

This article does NOT tell you which isthe best type of meditation because there is no such thing, and Im not here to create controversy. Also, I have here focused more on meditative practices; I may write another article on other similar practices, that are more about relaxation or contemplation.

If you are a beginner, you may also enjoy the post onmeditation for beginners how to build the habit.

On the other hand, if you are looking for the historical background of how meditation developed over the centuries, check out my history of meditation article.

By the way, do you want to have a PDF version of this article, for easy future reference?

Scientists usually classify meditation based on the way they focus attention, into two categories: Focused Attention and Open Monitoring. Id like to propose a third: Effortless Presence.

Focusing the attention on a single objectduring the whole meditation session. This object may be the breath, a mantra, visualization, part of the body, external object, etc. As the practitioner advances, his ability to keep the flow of attention in the chosen object gets stronger, and distractions become less common and short-lived. Both the depth and steadiness of his attention are developed.

Examples of these are:Samatha (Buddhist meditation), some forms of Zazen, Loving Kindness Meditation, Chakra Meditation, Kundalini Meditation, Sound Meditation, Mantra Meditation, Pranayama, some forms of Qigong, and many others.

Instead of focusing the attention on any one object, we keep it open, monitoring all aspects of our experience, without judgment or attachment. All perceptions, be them internal (thoughts, feelings, memory, etc.) or external (sound, smell, etc.), are recognized and seen for what they are. It is the process of non-reactive monitoring of the content of experience from moment to moment, without going into them. Examples are: Mindfulness meditation, Vipassana, as well as some types of Taoist Meditation.

Its the state where the attention is not focused on anything in particular, but reposes on itself quiet, empty, steady, and introverted. We can also call it Choiceless Awareness or Pure Being. Most of the meditation quotes you find speak of this state.

This is actually the true purpose behind all kinds of meditation, and not a meditation type in itself. All traditional techniques of meditationrecognize that the object of focus, and even the process of monitoring, is just a means to train the mind, so that effortless inner silence and deeper states of consciousness can be discovered. Eventually, both the object of focus and the process itself is left behind, and there is only left the true self of the practitioner, as pure presence.

In some techniques, this is the only focus, from the beginning. Examples are: the Self-Enquiry (I am meditation) of Ramana Maharishi; Dzogchen; Mahamudra; some forms of Taoist Meditation; and some advanced forms of Raja Yoga. In my point of view, this type of meditation always requires previous training to be effective, even though this is sometimes not expressly said (only implied).

Zazen ()means seated Zen, or seated meditation, in Japanese. It has its roots in the Chinese Zen Buddhism (Chan) tradition, tracing back to Indian monk Bodhidharma (6th century CE). In the West, its most popular forms comes from Dogen Zenji (1200~1253), the founder of Soto Zen movement in Japan. Similar modalities are practiced in the Rinzaischool of Zen, in Japan and Korea.

It is generally practiced seated on the floor over a mat and cushion, with crossed legs. Traditionally it was done in the so-called lotus or half-lotusposition, but this is hardly necessary. Nowadays most practitioners sitlike this:

Or on a chair:

The most important aspect, as you see in the pictures, is keeping the back completely straight, from the pelvis to the neck. Mouth is kept close and eyes are kept lowered, with your gaze resting on the ground about two or three feet in front of you.

As to the mind aspect of it, its usually practiced in two ways:

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Zazen is a very sober meditation style, and you can easily find a lot of strong communities practicing it, as well as plenty of information on the internet. There is a lot of emphasis in keeping the right posture, as an aid for concentration. It is usually practiced in Zen Buddhist centers (Sangha), with strong community support.

In many of them you will find it coupled withother elements of Buddhist practice: prostrations, a bit of ritualism,chanting, and group readings of the Buddha teachings. Some people will like this, others wont. Personally, I practiced zazen in a Buddhist group for 3 years, and I found that those elements and a bit of formality can also help create a structure for the practice, and in themselves they are also meditative.

Vipassana is a Pali word tha

Due to the popularity of Vipassan-meditation, the mindfulness of breathing has gained further popularity in the West as mindfulness.

Ideally, one is to siton a cushion on the floor, cross-legged, with your spine erect; alternatively, a chair may be used, but the back should not be supported.

The first aspect is to develop concentration, throughsamatha practice. This is typicallydone through breathing awareness.

Focus all your attention, from moment to moment, on the movement of your breath. Notice the subtle sensations of the movement of the abdomen rising and falling. Alternatively, one can focus on the sensation of the air passing through the nostrils and touching the upper lips skin thoughthis requires a bit more practice, and is more advanced.

As you focus on the breath, you will notice that other perceptions and sensations continue to appear: sounds, feelings in the body, emotions, etc. Simply notice these phenomena as they emerge in the field of awareness, and then return to the sensation of breathing. The attention is kept in the object of concentration (the breathing), while these other thoughts or sensations are there simply as background noise.

The object that is the focus of the practice (for instance, the movement of the abdomen) is called the primary object. And a secondary object is anything else that arises in your field of perception either through your five senses (sound, smell, itchiness in the body, etc.) or through the mind (thought, memory, feeling, etc.). If a secondary object hooks your attention and pulls it away, or if it causes desire or aversion to appear, you should focus on the secondary object for a moment or two, labeling it with a mental note, like thinking, memory, hearing, desiring. This practice is often called noting.

A mental note identifies an object in general but not in detail. When youre aware of a sound, for example, label it hearing instead of motorcycle, voices or barking dog. If an unpleasant sensation arises, note pain or feeling instead of knee pain or my back pain. Then return your attention to the primary meditation object. When aware of a fragrance, say the mental note smelling for a moment or two. You dont have to identify the scent.

When one has thus gained access concentration, the attention is then turned to the object of practice, which is normally thought or bodily sensations. One observes the objects of awareness without attachment, letting thoughts and sensations arise and pass away of their own accord. Mental labeling (explained above) is often use as a way to prevent you from being carried away by thoughts, and keep you in more objectively noticing them.

As a result one develops the clear seeing that the observed phenomena is pervaded by the three marks of existence: impermanence (annica), insatisfactoriness (dukkha) and emptiness of self (annata). As a result, equanimity, peace and inner freedom is developed in relation to these inputs.

Learn more:

Vipassana is an excellent meditation to help you ground yourself in your body, and understand how the processes of your mind work. It is a very popular styleof meditation. You can find plenty of teachers, websites, and books about it, as well as 3~10 days retreats (donation based). The teaching of it is always free.There are no formalities or rituals attached to the practice.

If you are completely new to meditation, Vipassana or Mindfulness are probably good ways for you to start.

Mindfulness Meditation is an adaptation from traditionalBuddhist meditation practices, especially Vipassana, but also having strong influence from otherlineages (such as the VietnameseZen Buddhism from Thich Nhat Hanh).Mindfulness is the common western translation for the Buddhist term sati. Anapanasati, mindfulness of breathing, is part of the Buddhist practice of Vipassana or insight meditation, and other Buddhist meditational practices, such as zazen (source: Wikipedia).

One of the main influencers for Mindfulness in the West is John Kabat-Zinn. His Mindfulness-Based Stress Reductionprogram (MBSR) which he developed in 1979 at theUniversity of Massachusetts Medical School has been used in several hospitals and health clinic on the past decades.

Mindfulness meditation is the practice of intentionally focusing on the present moment,accepting and non-judgmentally paying attention to the sensations, thoughts, and emotions that arise.

For the formal practice time, sit on a cushion on the floor, or on a chair, with straight and unsupported back. Pay close attention to the movement of your breath. When you breath in, be aware that you are breathing in, and how it feels. When you breath out, be aware you are breathing out. Do like this for the length of your meditation practice, constantly redirecting the attention to the breath. Or you can move on to be paying attention to the sensations, thoughts and feelings that arise.

The effort is to not intentionally add anything to our present moment experience, but to be aware of what is going on, without losing ourselves in anything that arises.

Your mind will get distracted into going along with sounds, sensations, and thoughts. Whenever that happens, gently recognize that you have been distracted, and bring the attention back to the breathing, or to the objective noticing of that thought or sensation. There is a big different between beinginside the thought/sensation, and simplybeing aware of its presence.

Learn to enjoy your practice. Once you are done, appreciate how different the body and mind feel.

There is also the practice of mindfulness during our daily activities: while eating, walking, and talking. For daily life meditation, the practice is to pay attention to what is going on in the present moment, to be aware of what is happening and not living in automatic mode. If you are speaking, that means paying attention to the words you speak, how you speak them, and to listen with presence and attention. If you are walking, that means being more aware of your body movements, your feet touching the ground, the sounds you are hearing, etc.

Your effort in seated practice supports your daily life practice, and vice-versa. They are both equally important. Learn more:

For the general public, this is perhaps the most advisable way to get started with meditation. It is the type of meditation that is most taught at schools and hospitals, as far as I am aware.The mindfulness movement as practiced nowadays in society at large, is not Buddhism, but anadaptation of Buddhist practices due to their benefits ingood physical and mental health and general wellbeing.

For most people, Mindfulness Meditation may be theonly type of meditation they will like, especially if their focus is only the physical and mental benefits of meditation, as it is usuallytaught dissociated from several of the easternconcepts and philosophies that traditionally accompaniedthe practice. And for that it is great it willbring many good thingsto your life.

If your focus is a deeper transformation and spiritual development, however, then mindfulness meditation may be just an initial step for you. From here you can then move into Vipassana, Zazen, or other types of meditation.

Demonstrated benefits include:boosting ones ability to empathize with others;development of positive emotions through compassion, including a more loving attitude towards oneself; increasedself-acceptance; greater feeling of competence about ones life; and increased feeling of purpose in life (read more in our other post).

One sits down in a meditation position,with closed eyes, and generates in his mind and heart feelings of kindness and benevolence.Start by developing loving-kindness towards yourself, then progressively towards others and all beings. Usually this progression is advised:

The feeling to be developed is that of wishing happiness and well-being for all. This practice may be aided byreciting specific words or sentences that evoke theboundless warm-hearted feeling, visualizing the suffering of others and sending love; or by imagining the state of another being, and wishing him happiness and peace.

The more you practice this meditation, the more joy you will experience. That is the secret of Mathieu Richards happiness.

For one who attends properly to the liberation of the heart by benevolence, unarisen ill will does not arise and arisen ill will is abandoned. The Buddha

In this article, Emma Seppl, Ph.D explores the 18 scientifically proven benefits of Loving-Kindness meditation.

Learn more:

Are you sometimes too hard on yourself oronothers? Or feel like you need to improve your relationships? Loving-kindness meditation will help you. It is beneficial both for selfless and self-centered people, and it will help increase your general level of happiness. You cannot feel loving-kindness and depression (or any other negative feeling)at the same time.

It is also often recommended, by Buddhist teachers, as anantidoteto insomnia, nightmares, or anger issues.

Some meditation teachers insist that both the choice of word, and its correct pronunciation, is very important, due to the vibration associated to the sound and meaning, and that for this reason an initiation into it is essential. Others say that the mantra itself is only a tool to focus the mind, and the chosen word is completely irrelevant.

Mantras are used in Hindu traditions, Buddhist traditions (especially Tibetan and Pure LandBuddhism), as wellas in Jainism, Sikhism and Daoism (Taoism). Somepeople call mantra meditation om meditation, but that is just one of the mantras that can be used.A more devotion oriented practice of mantras is calledjapa, and consists of repeating sacred sounds (name of God) with love.

As most type of meditations, it is usually practiced sitting with spine erect, and eyes closed. The practitioner then repeats the mantra in his mind, silently, over and over again during the whole session.

Sometimes this practice is coupled with being aware of the breathing or coordinating with it. In other exercises, the mantra is actually whispered very lightly and softly, as an aid to concentration.

As you repeat the mantra, it creates a mental vibration that allows the mind to experience deeper levels of awareness. As you meditate, the mantra becomes increasingly abstract and indistinct, until youre finally led into the field of pure consciousness from which the vibration arose. Repetition of the mantra helps you disconnect from the thoughts filling your mind so that perhaps you may slip into the gap between thoughts. The mantra is a tool to support your meditation practice. Mantras can be viewed as ancient power words with subtle intentions that help us connect to spirit, the source of everything in the universe. (Deepak Chopra)

OM is a well-known example of a mantra. But there are thousadns of others.Here are some of the most well-known mantras from the Hindu & Buddhist traditions:

You may practice for a certain period of time, or for a set number of repetitions traditionally 108 or 1008. In the latter case, beads are typically used for keeping count.

As the practice deepens, you may find that the mantra continues by itself like the humming of the mind. Or the mantra may even disappear, and you are left in a state of deep inner peace.

There are many methods of mantra meditation. I explain them in detail, together with why mantras are powerful, on my article on mantra meditation. Learn more:

People usually find that it is easier to focus with a mantra than with the breathing. Because a mantra is a word, and thoughts are usually perceived as words, it can be easier to keep the focus on a mantra rather than on the breathing. It is useful especially when the mind is racing with many thoughts, since it mantra meditation demands constant attention.

Meditating with a mantra can also make it simpler tointegrate your meditative state into your daily life. In whatever activity you find yourself into, it can be as simple as repeating the mantra in your mind.

Transcendental Meditation is a specific form of Mantra Meditation introduced by Maharishi Mahesh Yogi in 1955 in Indiaand the West.In the late 1960s and early 1970s, the Maharishi achieved fame as the guru to the Beatles, The Beach Boys and other celebrities.

It is a widely practiced form of meditation, with over 5million practitioners worldwide, and there isa lot of scientific research, many sponsored by the organization, demonstrating the benefits of the practice. There are over 600 scientific papers, many of them peer-reviewed, and I have used part of their research when composing my benefits of meditation page. However, there are also critics of the Maharishi and his organization, and some accusation of cultish behavior and doubtful research practices.

Transcendental meditation is not taught freely. The only way of learning it is to pay to learn from one of their licensed instructors. The support given seems to be good, though.

In general, however, it is known that TM involves the use of a mantra and is practiced for 1520 minutes twice per day while sitting with ones eyes closed. The mantra is not unique, and is given to the practitioner based on his gender and age. They are also not meaningless sounds rather, they are Tantric names of Hindu deities. This probably is irrelevant for most people.

This is the official site of the movement:TM site.

It is not possible. According to the TM organization, you can only learn Transcendental Meditation by a registered teacer.

However, there is another similar technique, called Natural Stress Relief, which was created in 2003 by a former TM Teacher, and is much cheaper to learn (47 USD instead of 960 USD), and has stripped out some mystical elements of the practice of TM, such as the initiation (puja) and yogic flying (part of TM-Siddhi). You can learn more about NSR in comparison to TM here and here.

Personally I dont feel comfortable advising anyone to try Transcendental Meditation anymore, especially if you are looking to go deep into meditation. To know more, check out this answer I wrote in Quora and this in-depth video review.

If you wish to try something similar, for a fraction of the cost or for free, have a look at NSR (above), or Mantra Meditation.

The Yoga tradition is the oldest meditation tradition on earth, and also the one with the widest variety of practices.

Here are some types of meditation practiced in Yoga. The most commonand universal Yoga meditation one is the third eyemeditation. Other popular ones involve concentrating on a chakra, repeating a mantra, visualization of light, or gazing meditations.

Yoga is a very rich tradition, with different lineages, so there are many other techniques. But the ones above are the most well-known; the others are more specific or complex.

For a start, this video is an excellent resource on how to do Yoga style meditation, and it combines breathing, body awareness, mantra, and chakra meditation.

Learn more:

With all these types of meditation in Yoga, you are likely to find one that you like.If you are a musician, perhaps nada yogais something that will attract you. If you are a devotional person, kriya yogais a good option. Kundalini and Chakra meditation should only be attempted with a teacher.

Probably the simplest one to try is the third eye meditation, which is simple and yieldsresults fairly quickly. For the other types you would probably need more instruction, either of a teacher or a good book (see references above). Besides, Pranayamais definitely something anyone can benefit from.

The modern non-duality movement (or neo-advaita), which is greatly inspired in his teachings as well as those of Nisargadatta Maharaj (1897~1981) and Papaji strongly uses this technique and variations. Many contemporaryteachers to employ this technique, the most famous ones being Mooji (whom Ive personally been with and recommend), Adyashanti, and Eckhart Tolle.

This practice is very simple, but also very subtle. When explaining it, however, it may sound very abstract.

Your sense of I (or ego) is the center of your universe. It is there, in some form or another, behind all your thoughts, emotions, memories, and perceptions. Yet we are not clear about what this I is about who we truly are, in essence and confuse it with our body, our mind, our roles, our labels. Its the biggest mystery in our lives.

With Self-Enquiry, the question Who I am?is asked withinyourself. You must reject any verbal answers that may come, and use this question simply as a tool to fix your attention in the subjective feeling of Ior I am. Become one with it, go deep into it. This will then reveal your true I, your real self as pure consciousness, beyond all limitation. It is not an intellectual pursuit, but a question to bring the attention to the core element of your perception and experience: the I. This is not your personality, but a pure, subjective, feeling of existing without any images or concepts attached to it. Whenever thoughts/feelings arise, you ask yourself, To whom does this arise? or Who is aware of _____ (anger, fear, pain, or whatever)? The answer will be Its me!. From then you ask Who am I?, to bring the attention back to the subjective feeling ofself, of presence. It is pure existence, objectless and choice-less awareness.

Another way of explaining this practice is to just focus the mind on your feeling of being, the non-verbal I am that shines inside of you. Keep it pure, without association with anything you perceive.

With all other types of meditation, the I (yourself) is focusing on some object, internal or external, physical or mental. In self-enquiry, the I is focusing on itself, the subject. It is the attention turned towards its source. There is no special position to practice, although the general suggestions about posture and environment are helpful for beginners.

Learn more:

This meditation is very powerful in bringing inner freedom and peace; yet, if you dont have previous experience with meditation, you may find it very hard to follow through. As an initial aid to give you a feeling for it, I would advise following some guided meditations from Mooji, in YouTube.

The chief characteristic of this type of meditation is the generation, transformation, and circulation of inner energy. The purpose is to quieten the body and mind, unify body and spirit, find inner peace, and harmonize with the Tao. Some styles of Taoist Meditation are specifically focused on improving health and giving longevity.

Image from InternalArtsInternational.com

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23 Types of Meditation Find The Best Meditation Techniques ...

Meditation is widely recommended as a health-boosting practiceand for good reason. It provides many positive benefits, from reducing symptoms of stress to relieving physical complaints like headaches and even enhancing immunity to illness. Between the health benefits and the fact that it's free and requires as few as five minutes, it's easy to see why meditation has become a popular complement to conventional medicine.

Though it can be practiced in different ways, a few common threads run through virtually all meditation techniques:

Researchers generally classify meditation techniques into two different categories: concentrative and non-concentrative. Concentrative techniques involve focusing on a particular object that's generally outside of oneself such as a candle's flame, the sound of an instrument, or a mantra. Non-concentrative meditation, on the other hand, can include a broader focus such as the sounds in your environment, internal body states, and even your own breathing. Note that there can be overlap with these techniquesmeditation can be both concentrative and non-concentrative.

There are many different ways to meditate. Think of the following categories of meditation techniques as a jumping-off point to understand the practices and differences among some of the main options, rather than an exhaustive list.

This involves sitting in a comfortable position and trying to quiet your mind by thinking of nothing. Its not always easy to do if you dont already practice it. But a good way to begin is to think of yourself as an "observer of your thoughts," noticing what the narrative voice in your head says but not engaging it. As thoughts materialize in your mind, just let them go.

With focused meditation, you focus on something with intention without engaging your thoughts on it. You can zero in on something visual, like a statue; something auditory, like a metronome or recording of ocean waves; something constant, like your own breathing; or a simple concept, like "unconditional compassion."

Some people find it easier to do this than to focus on nothing, but the idea is the samestaying in the present moment, circumventing the constant stream of commentary from your conscious mind, and allowing yourself to slip into an altered state of consciousness.

Activity-oriented meditation is a form of mindfulness that combines meditation with activities you may already enjoy, or with new activities that help you focus on the present. With this type of meditation, you engage in a repetitive activity or one where you can get "in the zone" and experience "flow." Again, this quiets the mind and allows your brain to shift. Activities like gardening, creating artwork, or practicing yoga can all be effective forms of meditation.

Mindfulness can be a form of meditation that, like activity-oriented meditation, doesnt really look like meditation. Mindfulness simply involves staying in the present moment rather than thinking about the future or the past. (Again, this can be more difficult than it seems!) Focusing on sensations you feel in your body is one way to stay "in the now." Focusing on emotions and where you feel them in your bodynot examining why you feel them, but just experiencing them as sensationsis another.

Though medication isn't specific to any one religion, it can be a spiritual practice. Many people experience meditation as a form of prayerthe form where God "speaks," rather than just listensto seek guidance or inner wisdom once the mind is quiet.

You can meditate on a singular question until an answer comes, or meditate to clear your mind and accept whatever comes that day. Many people also practice kundalini meditation for mind and body connection.

Whichever method you choose, keep in mind that a consistent practiceeven just quieting the mind for five minutes a dayis more useful than sessions that are longer but infrequent. In the end, the best meditation technique and the one that will help you gain the most positive benefits is one you can stick to.

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5 Meditation Techniques to Get You Started - Verywell Mind

Find all our Student Opinion questions here.

Do you have any effective ways to protect yourself from the distractions and stressors of daily life? Or to quiet your mind? Have you ever tried meditating or practicing mindfulness?

In My Week of Noble Silence, Caren Osten Gerszberg writes about her experiences at a silent retreat where she wasnt supposed to use a phone, read a book or even make eye contact for a week:

We woke at 5:30 a.m. to the clang of a brass bell for the days first sit at 6 a.m. All meals were eaten in silence, save for the clanking of silverware and unavoidable sneezes and coughs.

Talking was permitted only in a few instances: during small-group meetings scheduled with each teacher; after each evenings dharma talk delivered by a teacher on a specific Buddhist teaching or practice when time was allotted for asking questions; and during one hour of mindful open time on the retreats final afternoon.

She explains some of the rules participants observed during the retreat and their intended effect:

Not speaking to the other yogis was easier than Id expected. We were asked to keep noble silence, which in addition to verbal quiet meant not reading (I cheated on this one), not journaling, and averting our eyes when passing others to give them a sense of spiritual refuge. Exceptions were made, for people whose kitchen jobs involved interaction with others.

Being together but silent forms a tremendous community, said Sharon Salzberg, a meditation teacher and co-founder of the retreat center. Theres an intensification with silence, where you dont have to present yourself as interesting or funny, and theres a lot of freedom or joy in that.

Finally, she reflects on what she sought from the experience, and what she feels she attained:

Did a week of silence change my life? I hadnt come on retreat in search of that kind of epiphany (I have a therapist for that). I came rather seeking an adventure, and a deeper knowledge of the power of meditation that only extended time can give. The week had given me a sort of spalike experience for my mind, protected from the distractions and stressors of daily life.

Students, read the entire article, then tell us:

Have you ever tried mindfulness or meditation practices that focus on the present moment and being aware of your thoughts, feelings and bodily sensations? What was the experience like for you? Is meditation or mindfulness a practice you hope to include in your daily life? Why or why not?

Did Ms. Osten Gerszbergs description of a silent retreat appeal to you? Would you be interested in doing something similar, perhaps for a few hours, a whole day or even a week?

The article mentions again and again the role and importance of silence. Do you feel you need silence at times? If so, when? Would your life be better with more quiet time? Why or why not?

Do you think schools should teach meditation or mindfulness? Should the practice become a core part of the curriculum, like math, science, language arts and social studies? Why or why not?

Students 13 and older are invited to comment. All comments are moderated by the Learning Network staff, but please keep in mind that once your comment is accepted, it will be made public.

Read this article:

What Are Your Experiences With Meditation? - The New York Times

Wellness

Photo via Getty Images

Contrary to popular belief, meditation can look extremely different for different people. At its core, whether youre chanting on a pillow or walking through the forest, the underlying principles remain the same: Being present and quieting the mind. Some research shows it can reduce blood pressure, decrease anxiety, and improve your sleep. If youre having difficulty doing either, or both, during this busy time of year, drop into one of these meditation classes in Boston and stay grounded.

Meditation and Writing Workshop

Learn new says to cope with your emotionsin a healthy way during this meditation, journaling, and creative writing workshop. Youll explore compassion, curiosity, and humor as you let your creative juices fly. Please bring a blanket and notebook.

$12, December 15, 10 a.m.-12 p.m., W2K Art Scene, 1404A Beacon St. #2, Brookline, eventbrite.com.

Candlelit Meditation and Sound Bath

Tara Atwood, an International Sound Therapist, will guide you through a meditation and sound bath practice during this class in Jamaica Plain. An ancient practice, sound healing is said to restore balance and release blockages in both mind and body. Youll feel all your stress and pain melt away.

$35, December 15, 5 p.m.-6 p.m., First Church in Jamaica Plain, 6 Eliot St., Boston, eventbrite.com.

Relational Meditation

Whereas typical meditation is about whats going on between your own two ears, this one is all about forming a deeper and more meaningful connection with others. Its calledcirclingand is a multi-stage relational practice that blends art, communication, and yoga.

$25, December 16, 6:30 p.m.-9:30 p.m., 117 Pearson Rd., Somerville, eventbrite.com.

Winter Solstice Circle

Join the Mind-Body Collaborative, a therapy and spiritual counseling group in Arlington, as they welcome winter during a meditation and reflection workshop. Youll look back on the year and create manifestations for the new year.

$25, December 19, 7 p.m.-9 p.m., The Mind-Body Collaborative, 58 Medford St., Arlington, eventbrite.com.

Meditation and Sound Bowl Massage Experience

Harmonize your chakras and experience deeper mental clarity during this class at Coolidge Yoga South End. Tibetan singling bowls will be placed on different parts of your body to create vibrations through your muscles while you receive a head and neck massage to aid in relaxation. Be sure to wear comfortable layers and do not eat two hours before class.

$35, December 20, 7:30 p.m.-8:30 p.m., Coolidge Yoga South End, 15 Worcester St., Boston, eventbrite.com.

Meditation Group Practice

At the Bodhi Meditation Center in Medford you will learn moving, walking, or sitting meditation. During this free session all levels of participants are welcome and certified instructors will guide the class.

Free, Boston Bodhi Meditation Center, 101 Mystic Ave., Medford, eventbrite.com.

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Six Meditation Classes in Boston to Stay Grounded This Month - bostonmagazine.com

Jerry Goldsmiths Oscar-nominated score for Star Trek: The Motion Picture is a groundbreaking album of science fiction music which pioneered edgy sonic techniques and gave the Trek franchise a new main-title theme that went on to be the defining sound of The Next Generation nearly a decade later. This lush 1979 soundtrack succeeded at imbuing the first Trek film with a jolt of classic adventure fanfare, while at the same time, establishing haunting and original alien motifs. While it may not be the flashiest score for a science fiction movie, its very possibly the best and easily the most influential.

Also, its really great if youre having a hard time falling asleep.

I know what youre thinking: this person is making a joke about Star Trek: The Motion Picturebeing slow and how watching the film will put you to sleep. Thats not what Im saying at all. I simply think if you like Star Trek, you may want to consider the score for The Motion Picture as your new mood-altering mixtape. Allow me to explain.

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When I was in middle school and I needed help calming down from the anxiety brought on by just being a teenager, I would listen to the balletic track known as The Enterprise, in order to help calm my nerves and get into that much-needed REM sleep. This was the mid-90s and portable Discmans werent yet practical and were still years away from being made obsolete altogether, meaning I owned the score for Star Trek: The Motion Picture on cassette tape. The Enterprise is the final track on side one of both the vinyl and cassette versions of the original album. With almost always perfect timing, my tape player would simply click off when the track concluded. Sometimes, Id rewind the tape to the beginning of the piece until I achieved the desired REM effect.

Years later, circa 2017, when my young daughter was only 6-months old, my wife and I noticed shed taken a liking to the romantic selection Ilias Theme. At this point, I owned a vintage 1979 vinyl version of The Motion Picture soundtrack, and so, my wife and I would play the track to help my daughter calm down before one of her afternoon naps. At one point, Ilias Theme was so integral to my daughters nap routine that my wife had actually written, Listen to Star Trek song, as 'Step 1' on a list of things to do to make sure the nap happened.

So there you have it. Two members of my family myself and my direct genetic clone, my now almost 3-year-old daughter like the TMP score and feel, for whatever reason, that it can take us to a happy place. Now, obviously, as a kid, Id seen The MotionPicture before hearing the score, so, in my head, I had certain images of blue space clouds, and the beautiful scene in which Kirk sees the newly refitted Enterprise for the first time. But, my daughter obviously hadnt seen The Motion Picture at 6-months-old, and shes still yet to see it. Yet she still likes the music, out of context. To paraphrase John Lennon, I dont do yoga, but I believe that music can completely alter your mood. Countless scientific studies all confirm this idea; human beings can control their emotions with the help of music. So, basically, Spock would approve of using the TMP score to help you meditate, or sleep, or, even hit the gym.

Now, slow and relaxing melodies like Ilias Theme dont make up the entire score to Star Trek: The Motion Picture, but that doesnt mean that every track cant have some real-life application. In fact, I think that in some ways, the full soundtrack could take you through an entire day, and help center you emotionally through the entire journey. And so, using the original track listing from the classic version of the soundtrack album, heres how the Star Trek: The MotionPicture soundtrack can take you through a day, making you the most mindful, centered, and bold person you can be.

Lets get through our day, Star Trek style.

(Note: Because the entire original score for The Motion Picture isnt available digitally, Ive created a partial mix on Spotify here. The website Discogs also has an impressive reconstruction of the score, too. Thats also a good spot to grab a physical copy of the album on vinyl, cassette or CD. For the purposes of this list, Im using the original albums tracklist, because, in my head, its perfect. In recent years, there have been impressive re-issues of the score which have many many more tracks. The La La Land release on vinyl is pretty dope.)

StarTrek.com

This is your wake-up, get dressed, and commute song. If you cant get jacked-up to face the day listening to the classic arrangement of Goldsmiths main theme, then its segue into the famous Klingon music should do the trick. If youre commute involves driving, this track is particularly effective.

StarTrek.com

This is the track you want to listen to right before you either start work, or hit your first class. For a lot of us, this might mean going to the gym or taking a run before the day really gets started. Back to back with track one, youre ready for anything at this point.

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Featuring a custom-created, over 12-foot-long musical instrument called a Blaster beam, (really), this epic track is both meditative and funky. When I talked to Jeff Bond, author of the book The Music of Star Trek, he thought this one was good as a lullabye. I tend to agree, but its also a great track for literally meditating. Theres movement to the music, but its not propulsive or overly percussive. This is the one where you can find yourself a little bit and take a few deep, calming breaths.

StarTrek.com

Although I listened to this track as a teenager to help me sleep, in my twenties, Id listen to it during a walks through a cemetery in downtown Manhattan. I remember my lunch breaks from the bookstore I worked at were particularly important, and the absolutely majestic quality of this composition is a great way to take a break from your list of daily tasks and float in space for a little while. Consider this: Admiral Kirk actually uses this track as a way of centering himself in the context of the film! At the time Kirk is going to see the Enterprise, he and Scotty are actually in a little bit of a hurry, but they take the time to breath in the beauty of the Enterprise and the music reflects that.

StarTrek.com

As I mentioned, on the original album Ilias Theme is the first track of the second side. However, something almost nearly everyone forgets is that during the original theatrical release, Ilias Theme was actually the overture for the entire film. This means, that the entire piece played over a black screen prior to the main titles actually beginning. In this way, you could view the second side of The Motion Picture soundtrack as the beginning of its own musical journey. Unlike the first side of the album, the second holds fewer bombastic tracks which is where you can really get into a meditative groove. I mentioned my infant daughter was able to fall asleep listening to this song at nap time. What I failed to mention is that this was in New York City. Yep. Ilias Theme is that relaxing.

StarTrek.com

In the original albums release VGer was misspelled Vejur, but Im leaving it that way in case you wanted to google it. In the film, this music is mostly connected to the scenes in which the Enterprise actually enters the VGer cloud, which means a lot happens in this selection. Its perfect for reading some poetry, or literally, any book youre enjoying.

StarTrek.com

You may associate this moment when Spock discovers VGer is a living machine as a fairly traumatic scene in the film. But the music itself is super-relaxing, as well as stimulating. In a sense, The Meld is a synecdoche of the entire TMP score. Its intelligent, layered and, best of all, tells a story without being too obtrusive.

StarTrek.com

The music for Spocks actual space walk is a little more lively than the previous selection, but that doesnt mean its also not deeply meditative. I like to put this one on when preparing my house for the next day. This is a track for when you need to get things done, but youre not rushing to get those things done. Youre thinking about what youre going to wear tomorrow. Youre running that bath. You get it.

StarTrek.com

Because the End Title music is essentially a medley of the themes from the beginning of the film, its a perfect track for reflecting on your day. If you keep a journal or a diary, or do any kind of writing as youre winding down, this track is nice because it can help you, perhaps, remember what you actually did throughout the day. Every kind of mantra needs repetition, and by repeating the different arrangements of these familiar themes, you can really complete your day in an adventurous, yetcalming style.

After all, the human adventure is just beginning.

Ryan Britt's (he/him) essays and journalism have appeared in Tor.com, Inverse, Den of Geek!, SyFy Wire, and elsewhere. He is the author of the 2015 essay collection Luke Skywalker Can't Read. He lives in Portland, Maine, with his wife and daughter.

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The Star Trek: The Motion Picture Soundtrack is the Ultimate Meditation Mixtape - Star Trek

Breathe through holiday stress with guidance from local meditation guru , founder of Breathe Modern Meditation. A recovering Type A and overachiever, Soderman took a leap of faith when she decided to pursue meditation. I saw an article about a fitness retreat in Tulum, Mexico, she says. I was curious and longing to step away from agendas and schedules, so I went on a whim for my fiftieth birthday.

With no distractions, Soderman got a taste of inner stillness and came home hungry for more. Thus began a journey of studying meditation around the world, from Sedona, Arizona, to a school in Rishikesh, India. Today, outside of her day job as founder and principal of The IDEAL School in Wellington, Soderman offers private coaching and holds daily classes at her downtown West Palm Beach studio. Here, she shares insight into and tips for staying calm during the holiday season.

Gift yourself joy. Meditation can change the quality of your life. Its a technique that you practice daily to train the mind to be in the moment, without judging thoughts or emotions as they surface. You are not your thoughts; therefore, you can learn to observe and let them go. Ten minutes of meditation a day for eight weeks will cause neurological changes in the brain [that] allow you to be less reactive and more productive.

Find peace in the present. Instead of getting lost in your minds expectations, creating anxiety and often disappointment, choose to breathe, be in each moment, and accept it as it is. Embrace it as the holiday that is happening now; there is no good or bad. Plan what you can in a joyful way, and let the rest unwrap as it will.

Try it for yourself.

For beginners and in moments of crisis, Soderman recommends the STOP technique:

Stop: When you detect stress or imbalance, simply pause. Take a breath: Notice the sensations of breathing. Your mind will settle as your body shifts away from fight or flight mode and back to the parasympathetic nervous system. Observe: Rise above it all to look at the situation from a mental distance. Recognize how you feel, without judgment. Proceed: Having shifted to a more mindful mode, go forward with compassion and take action that is skillful and appropriate to your situation.

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Breathe through Holiday Stress with Meditation Guru Wendy Soderman - Palm Beach

Peace In A Pod: Meditation Finally Gets To Work For Wellbeing OpenSeed has launched fully enclosed, tech-powered meditation pods to help busy people find moments of calm during the day (Image: OpenSeed).

The wave of wellness continues to sweep across our workplaces, addressing todays stress epidemic with an increasing range of amenities.

Meditation, in particular, promises to relieve many of the stresses associated with our modern-day working lives. For example, research reveals just one 15-minute session can reduce mind-wandering, helping to boost your focus and productivity. Further studies reveal that meditation can reduce irritability by 27% and aggression by 57%.

But, if you work in an open-plan office and/or struggle to get a minute to yourself, you may think meditation isnt a viable option for your place of work. However, a company called OpenSeed has come up with a novel solution meditation pods.

These tech-powered pods are designed to provide moments of calm in noisy environments, like your open-plan office. The pods feature guided meditations, integrated sound therapy, aromatherapy and ambient lighting to help you zone out.

The pods have been placed in coworking spaces, convention hall expos, and will also be distributed to office spaces, airport lounges, and shopping centres in 2020.

The company estimates half of its pods are used by individuals and half are used for group sessions, including for conflict resolution, pre-brainstorming alignment, and team-building exercises.

During a 10-month pilot, 91% of individuals using the pods reported feeling significantly more relaxed after a 15-minute session.

I spoke to OpenSeeds CEO and founder, Jonathan Marcoschamer to find out more:

Allwork.Space: Why is meditation important in the workplace?

Jonathan Marcoschamer: We all know that technology is evolving so rapidly and disrupting every facet of our professional and personal lives. Social media, advertisers, our colleagues, friends and our personal lives are constantly competing for our attention in real-time.

Since it is generally difficult for people to adapt to change, we need new tools and skills to upgrade our own internal and interconnected operating system the body, mind, and spirit. Meditation is a crucial skill that everyone should learn and practice on a daily basis. It may even be required in many workplaces.

Meditation teaches you to be more calm and focused and less reactive. For the workplace, it also helps to cultivate compassion and empathy, which are positive emotions that are crucial for conflict resolution. Being in a heightened state of awareness also boosts creativity and fuels productivity.

Allwork.Space: In particular, are there any specific benefits of your pods in the flexible workspace market?

Quiet and isolated environments have grown in popularity In the modern open-plan office spaces and in flexible workspaces. Weve designed a micro-environment that induces calm as soon as you step inside.

In this isolated environment, uninterrupted by any visual distractions, an individual has a greater potential to quiet the mind and restore calm, focus, clarity, and positive energy. The soft sound-insulating materials block noise from the outside while four silent fans keep the air circulating and fresh inside the pod. As you sit inside, the dimensions, lighting, and sounds give you a womb-like experience with a sense of comfort, privacy, and spaciousness.

After activating a session from the main menu on the 15-inch monitor inside the pod, you begin to follow the guided meditations and absorb the therapeutic sound vibrations that entrain your mind to the lower alpha and theta brainwave frequencies associated with deep states of relaxation. Convenient placement of essential oils for aromatherapy applications give you an instant dose of medicine that lets you go deeper.

Allwork.Space: What sort of responses have you received from your customers?

Since we are a B2B business, our customers are workplace designers, interior designers, facility managers, wellness directors, and other decision-makers within the flexible workspace, hospitality, corporate wellness, and retail markets.

The overall response has been very positive as the pod addresses many pain points and questions they are currently trying to solve. For example: How do we integrate mindfulness in the workplace? How can we create spaces that are conducive to meditation without having to lose an existing conference room or office space? How do we make our wellness initiatives visual in a way that encourages consistent practice and promotes our workplace culture?

From the end-user perspective, the response has been incredible. The pod attracts a wide spectrum of users, from beginners to seasoned meditation practitioners.

Beginners usually state that they have tried meditation through apps or live classes, but have never been able to get into it nor maintain a consistent practice. The pod has been a great gateway to a state of total stillness, where beginners experience a heightened sense of awareness, which leads to more focus, clarity, and a more relaxed and joyful perspective on life.

Allwork.Space: What plans do you have for OpenSeed over the next few months/years?

We will continue to create tech-powered microenvironments that facilitate access to elevated states of consciousness. We follow the latest research on meditation, neuroscience, technology, as well as the convergence of spiritual practices and medicine to create a hardware and software platform that is open and effective for everyone.

Using biofeedback devices, we will capture useful data and through artificial intelligence, our customers will be able to receive personalised experiences, have live and on-demand sessions with their choice of coaches and to continuously help them grow and thrive.

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Gemma is "the freelance writer who gets tech" and AllWork's Associate Editor for Technology and Innovation. A UK-based specialist journalist, blogger and copywriter in the science and technology sectors, Gemma's USP is that she's worked in the science and tech fields she specialises in, so has a unique level of experience that most other writers cannot offer. These insights form the basis of her articles where she investigates the latest technical innovations and their impact on the coworking world. Get in touch with Gemma at [emailprotected], on Twitter or LinkedIn. View all posts by Gemma Church

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Peace In A Pod: Meditation Finally Gets To Work For Wellbeing - Allwork.Space

My yogi job was a different story. Alone and armed with a pair of disposable blue gloves, I tried to bring a mindful approach to my task. Following laminated instructions, I focused on the sounds as I scrubbed the toilets, sinks and showers. I mopped the floors, noticing the motion of my arms and being mindful not to bang the mop into the sink legs.

Every chance I got, I went outdoors. During my walks, I had an eye-to-eye exchange with an owl, watched a large beaver leave a frozen pond to cross a road, and marveled at iced-over berries that hung like marbles. I wished I could capture these encounters with my camera-ready phone but captured them in my mind instead.

Sitting at meals not speaking, reading, scrolling or watching a screen was a true exercise in being in the present moment. Moving through the buffet line, I piled my plate high with the flavorful vegetarian food, expressed my gratitude (silently!), and counted how many colors were on my plate. My best entertainment: an exquisitely placed bird feeder outside the dining hall windows. Every meal provided an all-out war between squirrels and birds.

With all the stillness, many of us yearned for distraction. A large white board sat outside the office, displaying the group meeting schedules, locations for daily affinity sits and folded up notes from a yogi to a teacher. We had been told to provide a family member with the front office number, and in case of emergency, a message would be posted on the white board. As though breaking news might come in hourly, a crowd built in front of the board every time we exited the meditation hall.

By the end of the week, while the days had taken on a tranquil, rhythmic pace, I was ready to go home. I missed my family, and knowing what was happening in the world. The daily routine was growing monotonous. On my final day scrubbing toilets, I gleefully tossed those blue gloves into the garbage bin.

Did a week of silence change my life? I hadnt come on retreat in search of that kind of epiphany (I have a therapist for that). I came rather seeking an adventure, and a deeper knowledge of the power of meditation that only extended time can give. The week had given me a sort of spalike experience for my mind, protected from the distractions and stressors of daily life.

For Jo, the retreat brought a deeper insight about meditations purpose. On retreat, I learned that the point is not to lose yourself, which is more relaxing, but to find yourself, and that was harder work in a good way.

52 PLACES AND MUCH, MUCH MORE Follow our 52 Places traveler, Sebastian Modak, on Instagram as he travels the world, and discover more Travel coverage by following us on Twitter and Facebook. And sign up for our Travel Dispatch newsletter: Each week youll receive tips on traveling smarter, stories on hot destinations and access to photos from all over the world.

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My Week of Noble Silence - The New York Times

TORONTO , Dec. 9, 2019 /CNW/ - In a unique and ground-breaking partnership,McMasterUniversity Continuing Education and Hoame Meditation are thrilled to presentMindfulness in Modern Society, an online certificate of completion program.

This program is one of the first online offerings through a post-secondary institution, and will provide a comprehensive overview of the history and origins of mindfulness, foundational philosophies of mindfulness and the proven scientific benefits of a mindful practice. Each course will explore modern and clinical applications of this ancient practice, exploring the current societal shift into living more mindfully and how one can apply all of these learnings into their personal and professional lives.

There are no prerequisites for this program and we encourage anyone interested in learning more about mindfulness to enroll. The applications of this type of certificate are numerous.

Research has shown that mindfulness can lead to more effective leadership, so those in managerial roles will particularly benefit. Similarly, mindfulness has been shown to be particularly powerful in boosting creativity and focus, making it a great fit for those in the creative and tech sectors. Additionally, individuals working with people in a clinical and educational capacity such as psychotherapists, social workers, counsellors, educators, nurses, doctors and allied health professionals will find this valuable.

There are two Certificate of Completion streams to choose from:

Take 3 of 5 courses Earn Fundamentals of Mindfulness, Certificate of Completion

Take all 5 courses Earn theAdvanced Principles and Practice of Mindfulness, Certificate of Completion.

Hoame is North America's largest modern meditation studio, and the only meditation studio created by two master's level mental health clinicians. Hoame has garnered over 150 million media impressions and over 15 thousand community members since inception in September 2018. Hoame has established itself as a leader in health and wellness and a pioneer in bringing cutting edge and innovative wellness practices to Toronto. Hoame, and its co-founders Carolyn Plater MSW, RSW and Stephanie Kersta MSc, RP have disrupted the status quo of corporate education offerings, bringing modern and inventive programs and trainings to major organizations in Toronto. As mental health, mindfulness, and sleep experts, Stephanie and Carolyn are thrilled to be taking education global with this partnership with McMaster.

As mental health continues to become a priority in the Canadian workplace, and with depression estimated to be the second leading cause of workplace disability in 2020, corporate emphasis on mental health in the workplace is now a necessity. Furthermore, with 1 in 3 adults citing sleep difficulties, and the impact of insomnia and restless nights on corporate output, corporations who invest in their employees' health and well-being are seeing positive impacts on the bottom line, as well as in an improved corporate culture and climate.

Carolyn and Stephanie have worked with leading Fortune 500 companies and their expertise is consistently sought out for print, radio, television and podcast media.

Hoame and McMaster University (CNW Group/Hoame)

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Hoame Meditation Partners with top Canadian University on Groundbreaking Online Mindfulness Program. - Yahoo Finance