Category: meditation

Depression vs. Expression

I attended a class at Pathways Mental Health Crisis Center in uptown Minneapolis about healing the body from trauma, judgment, guilt, pain, anger, or resentments. I learned many things like you need to liberate yourself from guilt and shame by embracing the pain because you battled it and won. For example, if you were abused, acknowledge the vulnerable remains within your body and move forward. According to one of the many texts we delved into was The Secret by Rhonda Byrne who says something to the effect of what you pay attention to grows stronger so acknowledge the guilt and shame but don’t drown yourself in pain. If its grief holding you back, acknowledge that life is for the living and the spirit of those that have passed stays with you. So, they are never far away; they bathe you in strength.

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If there’s a project, illness, or relationship that makes you feel confined address it then return with the attitude of awareness and cooperation even if it isn’t the case. You can’t make “them” or “it” liberate you; you must do it yourself. That doesn’t mean quit, ignore your body, or leave the other person, just be aware and mentally cooperate with the tension. If it leaves you frustrated, imagine your utmost self thriving and evolving. Refuse to be stunted, welcome growth and new change.

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Don’t live in distress because it causes the body to remain in a state of depression or regression and it can cause or agitate illness. If it’s stress, embrace the experience and grow from it. If it’s an irrational, obnoxious, or arrogant person, step back and think about what has their presence in your life sought to teach you. Refuse to judge negatively whether it be a person, thing, or experience. Confront any suffering and liberate yourself from the pain afterward.

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Use resilience to avoid being stuck in denial and delusion because it’s temporary and you’re strong enough to see that truth. Think about how far you’ve come and refuse to be discouraged with what you accomplished. Greet the future you with hopeful curiosity. Imagine any anger as if it’s standing before you and battle it until it disappears then forgive it, whether it’s a person, an illness, or an experience. Just because you forgive doesn’t mean that you have to subject yourself to any further drama or pain by keeping them or the pain in your life. If you were abused or harmed in any way, forgive the abuser then forget the judgment. Don’t be a victim because what happened is in the past. Write it down succinctly then tear it up. It’s not you anymore. Let your resilience express gratitude for what the person, illness, or experience has taught you, built you up, made you the best self that you are despite their effect on your life.

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Heal the bad feelings by meditating, doing yoga, or by doing a body scan which is where you lie down and focus on one part of the body and acknowledge how it feels. Start with your head and go to toes and really feel the tension, sadness, or anger and release it. Move onward and upward and refuse to neglect yourself anymore, instead express yourself. Sit with dignity!

Anxiety Causes and Things I Had to Do to Lessen It

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Please note that I didn’t write to cure it because for some people there is no cure. Anxiety may be in part genetic. So, what are some other causes: alcohol and drug abuse, chronic pain or injury, stressors or uncertainties, personality, unhealthy eating and little to no exercise, traumatic events, or diabetes, cancer, or other physical medical conditions like thyroid disorder.

So, according to my therapist, what are some things I tried that alleviate anxiety?

  1. Deep breathing
  2. Progressive muscle relaxation or the body scan from head to toe
  3. Taking a walk even around the block to begin
  4. Listening to soothing or upbeat music
  5. Drinking chamomile tea
  6. Practicing yoga or stretching
  7. Journaling
  8. Limiting caffeine & avoiding alcohol and/or nicotine
  9. Exercise such as running or swimming
  10. Get plenty of sleep by aiming for 7-8 hours in a room without electronics, preferably dark (for melatonin) and slightly on the cool side
  11. Meditation by either sitting on a chair, on the floor, or laying down to get the incredible benefits for reducing and managing anxiety
  12. Questioning your worries by asking: Is this thing that I fear likely to happen? How can I be sure? What evidence do I have? If it does happen, how does this affect me? How would someone else view this worry? Is there another possible outcome or explanation? Is this fear solvable? What can I do to solve it at soon as possible?
  13. Immerse yourself in nature by getting daily doses of fresh air and sunshine
  14. Aerobic exercise reduces cortisol levels (stress hormone) and anxious thoughts thereby making you feel happier and calmer.
  15. Give up on perfectionism by setting goals and striving for completion with the time allotted. Then submit and move on. No looking back.
  16. Cut back on sugar, which can cause or contribute to many health issues and chronic diseases, including mental health disorders like making anxiety or depression worse. Remember, sugar quickly releases energy, but it is followed by a sudden crash, which brings on even more sugar craving.
  17. Eat an antianxiety diet such as vegetables and whole grains that give a slow release of energy and are stable on blood sugar, helping to control your sugar cravings.
  18. Avoid foods from conventional farming that use chemicals such as pesticides, fungicides, herbicides, and other toxins that your body needs to eliminate. Visit a farmer’s market.
  19. Avoiding processed foods are loaded with additives, preservatives, colorings, flavorings, and other chemicals that also cause a lot of extra work for your detox organs.
  20. Detoxify your body with techniques that include eating plenty of high fiber foods, i.e., root vegetables and whole grains, Epsom salt baths, quality sleep, sauna sweating, drinking enough water, hot shower for five minutes then immediately followed by a brief cold shower.
  21. Eat a healthy and balanced meal, i.e., that avoids essential nutrient deficiencies with B vitamins, Vitamin A and C, magnesium, zinc, iron and selenium, and omega 3 fatty acids that aid the body and mind in functioning correctly.

Hanmi Meditation

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Despite being busy, stressed and tired, I’ve found a quick, complete self-healing and rejuvenating meditation practice. It (Hanmi meditation) encompasses mind, body, and speech by using mudra (hand positions or body gestures), mantra (empowered syllable sounds), and visual imagery; the three being the means to transcending ones everyday struggles. The synergy can calm oneself, purify karma, and can improve the quality of life. Repeating the mantra keeps one mindful; meanwhile the mudras balance the elements of the body by opening energy channels and releasing stress and negative energy. Instead of being impatient and frustrated by the stresses of a hectic family life, by visualizing, my instructor said, you can stay focused and on the path to health, vitality and happiness by developing more inner peace.

Crystal Sound Bath Therapy

crystal sound bowl bathMy latest class in sound therapy went well, as expected. I took the class for meditative effects as it makes me sit still for a half hour and helps in calming me down to a relaxed state which lessens my anxiety and counteracts the stressors in my life. Plus I don’t experience tremors (medication side effects) when I’m meditating, at least not the majority of the time. The class began with brief introductions, as it was only a half hour long activity then to an invocation to create sacred space for our activity. Only ten people were in attendance so there was plenty of room to stretch out on the floor in the sanctuary. Most brought their own mats but I had to use the center’s carpet remnants which was still comfortable.

The bowls’ harmonies were extremely calming. Sound and vibrational healing isn’t new (some believe the universe was brought into being by sound), simply not mainstream. The facilitator told us that sound healing is typically done with acoustic instruments or simply the human voice and it is beyond the human ear that our skin and bones (through every cell and atom) conduct vibrations throughout the entire body.

Frosted crystal bowls (pressurized silica sand and water) of various sizes amplify energy and transfer the sounds to our bodies with a synergistic effect that was produced through the different harmonies of the various bowls and the added use of various small musical instruments. The instructor spoke intermittently to tell us what was happening; and in doing so used a tone that harmonized well with the bowls, too.  It was an excellent exercise in mind-body healing (balance and harmony) as it was deeply relaxing, promoted self-awareness, and added some clarity to my day.

Group Meditation

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Prior to needing meditation, I never realized how many opportunities exist if you only look for them. From community college continuing education, to college walk-in silent group sessions, to the mental health non-profit opportunity I took part in today. I’ve found that meditation is necessary with my schizophrenia because it helps to control the restlessness and tremors when I relax and intentionally forces the stress out of mind and body. For me, not only is medication necessary but I don’t know where I’d be without silent group work.