BRAIN TRAINING
Group meditation (or group brain training) is one of the best ways to enhance and regulate a wellness practice. Our meditative work at the studio has been geared towards the development of open awareness and compassion skills. These types of skills move us towards a more resilient and joyful state of mind. They also enhance our concentration, boost our immune system, decrease impulsivity, and can improve our relationships.
Meditating with a group of people is particularly useful for the majority of us who struggle to maintain a regular practice. Regardless of how stressed we are, knowing that brain training exercises are just as, if not more, beneficial than physical exercise doesn’t seem to make much of a difference. This is the beauty of doing our brain training together. We are better at developing positive habits and maintaining our goals when being accountable to others is a factor.
meditating at home.
Group meditation in person has been suspended until we can safely be together again. During that hiatus, consider developing your skills on your own or with a family member while you are at home.
A Focused Attention Meditation is a wonderful way to develop the brain power to regulate emotions and decrease your stress level. Your attention is focused on your sense of hearing and the practice (which can be done for any length of time) involves continuous monitoring of that attention.
Start by sitting with a straight spine on the floor or on a chair, hands in your lap or on your knees, and close your eyes. Take three slow deep breaths, softening your jaw and releasing your belly without slumping. Take three more slow breaths but, this time, allow your exhale to last a few more beats than your inhale.
Keeping your eyes closed, bring your attention to the myriad of sounds (including moments of silence) around you, inside and outside of the room. Instead of assessing the source or meaning of each sound, listen instead for a sound’s tone, length, volume, and rhythm. Does the sound join with other sounds? Does it change? Can you imagine the sound as a movement or color?
Expect your mind to wander during this practice. If you notice that you lost your focus on sound, take another deep breath to reset and return your attention to sound.
Stay with this practice for five minutes (you can set the timer on your phone) and try it a few times a week.
