Meditation and swimming
This weeks newsletter is a continuation of the meditation theme. Although I have learnt and practiced many different meditation techniques I often find it difficult to sit down, close my eyes and stop busy thoughts. The excuse that I use is that I live in a big, busy city and feel bombarded with interesting, exciting images and ideas. In this newsletter I introduce a really simple mindfulness technique and then talk about the evidence base which supports the exercise.
One technique that Tom Te Whaiti taught me years ago in Australia was to take an every day activity I love (swimming) and match this to a body scanning technique. This is how it works – On the first lap you focus your attention to the crown of the head and feel for how it feels for the water to rush against it, on the second lap you move your focus down the body to the forehead , on the third your focus should be on the throat, continuing all the way down through the body’s energy centres until you reach your toes. As you practice this you become totally wrapped in the moment – you hear that noise you make as you breathe out, you see the light making magical patterns on the floor of the pool and how it feels for the water to massage your skin. If you do this for 20 minutes its like being fully connected and in tune with reality as it unfolds. Its euphoric and energising. You can also do this technique running or on an exercise bike.
The evidence base for body scanning and swimming
- Your environment effects your state of mind – mirror neurons in your brain reflect your circumstances. When you take the time to observe beauty (say patterns of light at the bottom of the pool), you create beautiful patterns in your mind – you create a beautiful mind. I’ll give you one example study illustrating how potentially vulnerable we are to our environment. In a study participants were asked to sit in wobbly chairs and then rate how secure famous couples’ relationships were (for example Barack and Michelle Obama). Another group were asked to do the same exercise on secure chairs. Amazingly the wobbly group on average rated relationships as being insecure and craved security in their own relationships. (Kille, Forrest, Wood – University Waterloo Canada). Thats just one illustration of how vulnerable our minds are to our environment – so its useful to train our minds to reflect on beautiful things.
- Training our minds to be mindful and observe what arises in the moment reduces stress (Jon Kabat Zinn studies) and increase wellbeing levels ( Barbara Fredricksons research on loving kindness meditations)
- Mindfulness and meditation exercises make permanent changes to the way we think – we observe more, are more creative and less vulnerable to negative shocks (Read the Dali Lama at MIT and the Buddha’s Brain for the latest neuroscience and decision making research in this area)
- When you observe a body part working ( for example during the swimming body scan technique I observe my biceps moving in the water) you build more muscle than when you do an exercise and think about other things. (Shackell, Standing at Bishop’s University). Just by thinking about doing an exercise you build more muscle mass than a control group just asked to sit and do mental exercises. One of the Ka Huna principals is energy flows where attention goes and this seems to be true.
Hope you found this useful
PS: When I write these newsletters I try to emphasise a few points:
- I try to provide practical examples of how I use Positive Psychology, meditation and other holistic practices in my life ( I take other peoples ideas and try and make them useful for me living in a big city)
- Introduce the science supporting holistic practices
- Explore the similarities and differences between Western Psychology and Buddhist/ Vedic practices
Posted on July 20, 2012, in Coaching, Meditation etc., positive psychology and tagged Barbara Fredrickson, Breathe London, jon kabat zinn, Life Coaching, Meditation, Mindfulness Coaching, norman doidge, Positive Psychology, Stress Management, the Buddhas brain, the dali lama at mit, the master and his emissary, Wellbeing. Bookmark the permalink. Leave a comment.