Mindfulness & Meditation

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The English word “meditation” stems from meditation, a Latin term meaning “to ponder.”
In modern times, the art of meditation has been primarily associated with Asian spiritual traditions such as Theravada, Zen, and Tibetan Buddhism, also included in Judaic, Christian, and other indigenous and universal spiritual paths. 

A modern secular method of meditation has been coined as mindfulness.
Research over the past several decades supports the claim that mindfulness and meditation exert beneficial effects on physical and mental health and cognitive performance.

Mindfulness:

The basic human ability to be fully present, aware of where we are and what we’re doing, and not overly reactive or overwhelmed by internal or external stimuli.

In as little as 5-10 minutes a day, over the period of several weeks we can learn to be mindful in everyday activities. This allows us to be fully present, focused, and even more productive. This practice also gives us space not to react but rather respond when faced with difficult situations. 

Meditation: 

“Meditation is the peaceful inward flowing of the mind.”

As we disengage with the thinking mind we begin to move inward to the core of our being. As we reach this state we can enter a space of peace and equanimity. 

This process asks us to suspend judgment of the fluctuations of the mind, using the power of the breath, to deepen our brainwaves into the alpha, theta, and eventually gamma state. As we do this we become more able to notice sensations, emotions, and thoughts as an observer. 

In this way, we cultivate an access point of peace that we can tap into every moment of every day.

The progression:

• Learning Posture
• Following the Breath
• Mindfulness Practice
• Observing the Body and Sensations
• Witnessing Awareness (internally and externally) 
• The Fluctuations of the Mind become less
• Concentration to cultivate Single-pointed Awareness
• Detaching from Body and Sensations
• Influence the flow of prana, chi, qi, ki, or lifeforce energy
• Begin to be aware of the subtle energy body.
• Increase the natural flow of prana, chi, qi, ki, or lifeforce energy.
• Increase embodied peace, calm, and expanded awareness.
• The gradual shift in consciousness brings the mind into alignment with the heart. (Heart-Brain Coherence or non-dual awareness) 
• Sustain embodied peace, calm, and expanded awareness.

Who can learn mindfulness or meditation?
Anyone with a desire to learn.

What type of mindfulness or meditation do you facilitate/teach?

• Zen/Zazen 
• Guided Imagery  
• Mindfulness-Based Stress Reduction (MSBR) Techniques
• Usui, Gendai, and Usui Reiki Ryoho Meditation Techniques

How long does it take?
In as little as five to ten minutes a day, you can learn to have a greater sense of peace and a deeper understanding of your mind-body connection. 

Why should I work with you?

I practice daily for my own self-care and well-being. Because of this, it is easier for the participant to entrain or resonate with a practiced teacher as opposed to listening to a recording. Think of it this way. When you are in the presence of someone who is angry. You begin to feel angry yourself. When you are in the presence of a calm and centered person, you may feel less anxious and become comfortable more quickly. The same is true with mindfulness and meditation.  

We gently guide and facilitate our sessions in a way that grounds and anchors the experience and promotes curiosity. This approach supports greater ease and instills confidence in the participant.  

Finally, the benefit of practicing with a reiki teacher, whose practice is abiding compassion and unconditional regard for you is two-fold. 

1. You're in a safe place to be exactly where you're at with one who does not judge you in the most minute way. 
2. You'll also receive the secondary benefit of potentially finding it easier to move into higher and higher states of awareness in session and by yourself over time. This is because you will receive the support of reiki within your mindfulness and meditation classes. We know this because all things are energy, all things are composed of subatomic particles. Thought influences even the seemingly empty air around us at a subtle level. 

More on Mindfulness & Meditation: 

This is the process in which we suspend judgment of the workings of the mind and unleash our natural curiosity about what is happening at the moment. This grounding exercise can move into a deeper form of meditation as we ease into a settled state. 

The combined practice, over time, allows us to be more fully aware and clear and present with what comes up physically, mentally, and emotionally. Mindfulness practice also entrains us to become more mindful and calm during both pleasant and difficult situations.  

Mindfulness and Meditation practice can be either in a fixed, seated, lying position, or can be accomplished as a form of movement.  Silent and guided meditations are also both common techniques. 

Science and Evolution:

Dr. Jon Kabat-Zinn, who founded Mindfulness-Based Stress Reduction (MBSR)), has been instrumental in bringing the benefits of mindfulness practice to the masses in a secular setting. Because of this, MBSR is a stepping stone to deeper practice for the meditation aspirant. With over 20 years of evidence basis showing effectiveness, MBSR is a proven method in reducing stress, regulating emotion, and promoting positive biological changes in blood pressure, stress hormone reduction, and cardiac function. 

Trauma-Informed Approach:

According to a Health Care Policy report from Harvard Medical School, approximately 60% of North Americans experience at least one traumatic event in their lifetime. 

Some individuals develop post-traumatic stress disorder (PTSD), a condition marked by intense, disturbing thoughts and feelings related to a traumatic experience that lasts long after the traumatic event has ended. 

Significant changes in brain chemistry may occur when one is exposed to trauma, which rewires how we react to stress responses, this creates changes in the portions of the brain which regulate emotion, executive functioning, and the body's natural fight, flight or freeze response. 

This is because trauma changes how we process and react to external stimuli. Changes in the amygdala which directs fear response becomes overactive, the hypo-pituitary-adrenal axis becomes overworked, leading to adrenal fatigue and cortisol cascades which in turn result in inflammation within the body. The downstream effects can lead to a myriad of health effects. 

Dr. Van Der Kolk MD, a pioneer in the trauma-informed approach concludes that we hold trauma in the body, that medication alone does not alleviate the root cause of how the trauma might be released.  

In reconnecting with ourselves through a window of tolerance, coming just to our edge and back, we can begin to uncoil the tightly wound spring within the body that is trauma, and that causes manifold mental and physical health effects if not attended to through mindfulness and meditation.   

At A Source of Wellness, we are dedicated and trained to conduct our activities within a trauma-informed framework.