#717 Many Contemplative Practices

     There's a bewildering array of ways to intentionally go deeper, to experience and engage more profoundly with this amazing human journey (see illustration below). Nor is this illustration complete - missing are the numerous and varied specific secular mental-health approaches.
     All of these paths can help one function better and live a happier life.
     A small proportion of people elect to follow a path until it leads to complete transformation of heart-mind-body, referred to in some traditions as awakening, enlightenment or liberation.
     

© The Center for Contemplative Mind in Society
Concept & design by Maia Duerr; illustration by Carrie Bergman

#433 Very Brief Mindfulness Exercise - the Plank

     What makes this a mindfulness exercise, not simply a physical one? Is there such a thing as only a physical exercise, without effecting the mind and emotions?
     First of all, this popular, very effective core-strengthening exercise can be done with straight arms (strengthens the upper body more) resting on the palms of the hands OR (as illustrated) on the forearms (strengthens the abdomen more). Shoes are optional. The body is held straight (as illustrated). What's not obvious, is that all the leg muscles are active, the belly is allowed to move up towards the spine, the shoulder area is intentionally connected by muscles to the chest, sides of the body & back, the neck & jaws are allowed to relax.
     Start with a modest time that you can do fairly easily - perhaps 30 seconds. Repeat this daily for a week, taking Sunday off, then up it to 60 seconds per day, daily, etc. Use a timer to let you know when the session is over. Gradually keep increasing the time (by 30 seconds each week, up to 5 minutes or so) so as to maintain a steady mind-body training effect.

     The mindfulness part: 
     • Welcome all perceptual inputs from your body into awareness. Allow these to FILL awareness COMPLETELY.
     • Notice & gently let go of words, forceful effort, & any concept of time. Awareness does NOT have any ROOM for these (see above).

     You are practicing noticing and letting go of extraneous friction, noise (unnecessary suffering); WHILE stabilizing simple direct contact with what is real. This is profoundly healthy, beneficial, & takes a few minutes per day.
     This may be the easiest, most efficient Mindfulness practice - try it - notice all that may happen over the course of a few weeks. Remember, stay open - everything changes - see: http://www.johnlovas.com/2012/01/intention-shifts.html

http://nbfit.net/wp-content/uploads/2013/03/plank1.jpg

#357 Meditation, Yoga, Quality of Life & Neuroscience

     Scientifically validated benefits of yoga & mindfulness meditation practices include: stress reduction; reduced symptoms associated with depression, anxiety disorders, pain, insomnia; enhanced ability to pay attention; improved happiness, increased satisfaction with their quality of life.
     Sarah Lazar PhD discusses (8 minutes) the results of her brain imaging studies correlating these changes with changes in brain structure & function: