![Spontaneous Meditation; Simple Techniques for Clarity & Creativity<br />When was the last time you took time to think about your thinking? Generally we’re constantly analyzing and reacting to our OUTER world, but what about pausing to reflect on our INNER world? Meditation is offers a never ending process of self-discovery.<br />Last week I produced a retreat for the Dalai Lama Fellows. The retreat brought together bright your people from 5 countries, 7 Universities and handful CSO’s who are all initiating projects to affect persistent global issues.<br />They are trained in coalition building, design, scenario planning and contemplative practice – all important skills. At the end of the program, we asked the participants what they found most valuable, Megan said, “I’m around a lot of really smart people and we learn a lot of tools for doing – but what I’m learning that’s more important is tools for BEING. “Armaan UC Irvine said, “Contemplative practice – because I am learning how to think about the way I think.” <br />Let’s look at this model courtesy of Mindful Schools<br />(SLIDE #1) <br />Usually we go through life…<br />What a mindfulness practice develops is…<br />Today I am going to teach you a few styles of mediation that you can use spontaneously – on the spot without any prop or accoutrement needed. I’ll show you some of the latest research findings on the benefits of mediation, and you’ll have an opportunity to ask a few questions. What I’m presenting today are points of entry to beginning a mindfulness practice – to get you started with ease. Sound good?<br />Let me ask, do we have anyone who had meditated in the audience? (show of hands)<br />And who here maintains a consistent, regular mediation practice? (show of hands)<br />Ok great, thank you.<br />Let’s take a moment right now. We’ll take a short period of a minute or two, and I would like you to relax and quiet your mind – actually stop thinking for a few minutes (pause ). Ok, good. What happened? What did you notice? Did you stop thinking? <br />(popcorn-style audience feedback).<br />I’d like you to take a moment and reflect on your last week or two. How would you characterize it? What was the general feel like? Would you say it was easy, open, and fluid? Or hurried, some anxiety, and perhaps obsessively thinking about what you needed to do next? Just notice. (pause few moments). <br />So, if meditation/ mindfulness could bring one thing to tour life, what would you like that to be? (popcorn-style audience feedback).<br />Meditation / mindfulness / Contemplative practice / Army = Mind training<br />All cultivate greater self-awareness and awareness of the world we live in.<br />Variety of styles of meditation practice some sit facing a wall, others practice with eyes open, others eyes closed. There is walking meditation, body scans, and more. <br />What all forms of mindfulness/ meditation, share, is that through developing our minds (our being) we can become better leaders, avoid burn-out and create workplaces where people thrive.<br />(10 mins)<br />So let’s jump right in and try one – ready?<br />To begin, please place both feet on the floor and sit upright. Bring your back straight and just in front of the seat back. Check in with our hips – do they feel balanced on the seat cushion? Make any adjustments to feel balanced. Now, take a soft gaze with your eyes. Or close them if you prefer, but avoid focusing on something specific – let your eyeballs relax. Next, place your attention on the top of your skull about ¾ way back – right where your spine would come out the top of your skull, if it could. Now you’re getting close to your body’s natural alignment – you don’t want to be holding yourself or forcing the body to do anything – allow it to move to it’s natural alignment. You may begin to feel a gentle release of energy.<br />Now, place your attention in your stomach behind your navel and a bit lower. Resting your attention here, breathe in and out of your stomach. Feel this rise / extension of the belly on the inhale and the ease with the exhale. Take a few slow, full breaths into your belly, then exhale.. staying with your breath on the exhale. See how present you can stay to your breath. (ring singing bowl) Good, thank you.<br />Now I will show you a few ways this simple practice can be a spontaneous meditation in your daily life- ready?!<br />This first example applies to everyone who drives a car, rides in a car, or takes public transportation. I don’t know about you, but not too long ago I realized I’d developed a habit that was anxiety producing. Here’s how it happens. I drive. When a signal turns red, the first thing I was doing was reaching for my phone and checking for messages. Invariably there is a text, email etc and suddenly my mind is engulfed in that situation and I begin spinning. My ego likes to justify that as being efficient – but truth be told there’s also a cost.<br />Having a full mind does NOT = Mindful<br />This mindfulness practice is from the chapter, “When You Stop, Pause,” in my forthcoming book. <br />,[object Object]](https://image.slidesharecdn.com/spontaneousmeditation-110624230500-phpapp01/85/spontaneous-meditation-1-320.jpg)
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Spontaneous meditation
- 2. You stop.
- 3. You do NOT reach for your handheld device
- 4. You pause - first checking in with your posture, making your spine nice and erect from hips to the top of your skull.
- 5. Next, you place your attention in your belly and take a few deep breaths, really feeling the breath. (for those of you in a car, please keep your eyes open ). You want to notice that you’re noticing your breath. Ahh.