Using Meditation to Overcome Toxic Thoughts Featuring Amelia Adrien
Amelia's thank you so much for being here to talk with us today. So welcome I'm really happy to be here. So this is a topic that I think can be intimidating for some people. So how can I approach meditation as a beginner? Yeah. I agree I think it can. It can feel like it's something that is other people who that other people don't well, and maybe we can fill that. We don't do it so well but really the the the best thing to now is you can't really get it right? You can't really get it wrong. If you would just to take one long in hand. Exhale with me right now focusing attention on that `grats. comes. Into your nostrils. and. Out. Again. In that moment in that one breath, you'll meditating you reset your body. Your brain your nervous system. Some meditation. Media simply focusing your mind on one thing, and you can meditate when anything can be positive or negative. I was looking at the definition of meditation on it's shown to be the act of giving your attention to one thing. And we associate with being common relaxed actually you can meditate on absolutely anything it could be that you meditate on your brass. It could be that you have more of an active meditation and you meditate on nature as you're going for a walk, it could be quite meditate on the beauty of a flower. So it's a thought or a study on one object. And really one of the simplest things you can do as a beginner. The simplest types of meditation that you can do is accommodating meditation and this is really what you just watch the grass just like we did right at the beginning. So you become aware of the sensation of the breath is it comes into in through the nostrils. And then down into the belly on the inhale. And then on the ex how the breath travels up and out through the nostrils. and. You just watch the breath. The sensation of the breath is it comes into the body and then as it comes out to the body and you can do this for three breaths, you could do it for three minutes. You could do it for ten minutes. You can do it for sixty minutes. It's really just you know it's really a how long is a piece of string but what I suggest people who just starting out Is that you create a little habit of meditation practice. So you make maybe a little promised yourself. You're going to do it for seven days say and see how that goes. That goes. Okay. Then maybe up to eleven days then maybe up to twenty one days and you just see how you go rather than say I can now be a meditative for the rest of my life you set yourself something that's achievable. Something that feels that you can do right. At, the way to really make it part of like a routine I find is to do at the same time every day. So then when that time of day comes around you like offices, my meditation time, and so then you kind of it almost becomes automatic. So for me, the best time for me to do it is in the morning. So it's literally get up go to the unsettled meditation cushion and stop. Don't turn on your phone tummy not definitely don't go downstairs on leading the dishwasher. You know the the world will start to come at you with many many different things to do will tell you a more important than than taking time with yourself than just taking time with your own with your own being. Prioritized baton for me the way that that works if I just fussing the morning. Now I know if if you've got little kids that can be really hard to the kids will get out probably before you now be asking and demanding for your attention. So if that's the case, then you just located in a different part of your day but choosing a time so that when that time comes around, you're like, okay, that's your trigger. So then it becomes more habitual. and. I love how simple and how really customizable you make that I think that's beautiful because I think in my mind meditation has be this very strict long. Thing that I'm. Doing. But I think it really is what fits your life and I think that's a beautiful sentiment. Yes a show. So, what are the benefits that I can gain from meditation sesame we it gives me a great understanding of who I am. It helps me understand who I am away from the different roles that I play in my life mother daughter wife friend business not helps me move away from all of these other roles and it helps me connect to that true quieter nature actually within within me. There's a quote that I really love from. Colin Young, which says the welcome ask you who you are and if you don't know the wealth will tell you. So in this way, what I love about meditation is that it's not something spaced out. It's not something dreamy. It's something very centralizing and very clarifying in in in identifying locating. Understanding more about who you really are. You're able to own your position in the world. You're able to take in an empowered way your position in the world and feels really that feels really positive and not doesn't come with your fast meditation oil second or your said even your fifty, it's something that's may be cumulative. So you might experience that end the first few times on. That's wonderful but it's something that you become familiar with like Oh. Yeah. I remember this is the calm of of me. This is who I really can be. This numerous scientific studies on the benefits of meditation and these all have great value. But I've kind of had a look there seem to be five main benefits that we can get from meditation. The first one is it calms UNAC- stabilizes us so. One of the main benefits that it can bring us is this sense of stability and calm. It can help center US stablest into this present moment rather than projecting into the future or ruminating over the past set keeps US keeps US present moment away, which then helps to common stabilize us. That's kind of a one of the fundamental benefits really of meditation. So. The second thing is it improves focus. The practice is helping us focus our attention on one thing. So we can then translate that three to many different aspects of our lives. That that thing that it seems to do is increase resilience to stress. So it's shown that meditation lessons, the inflammatory responses to those who are exposed to psychological stress. What it actually has been shown to doing studies is the dump activity in the Magdala and increases connections between the Magdala on the prefrontal CORTEX CORTEX. So both of those parts of the brain help us to be less reactive to stresses and significantly I think they help us to recover back from stress experience. It stresses pot of life. It's not something that we can eradicate or eliminate. But we can do is train on south through meditation to recover quicker from it. This becomes baseline. This becomes more who we are. Throughout the day. In in particular moments after meditation.