Mindfulness Meditation…what do you think of when you hear this word? Do you think of bald Buddhists sitting criss-cross on a mat, humming “ohm” in unison? Perhaps, you see the stereotypical alternative girl with her hair in a bun surrounded by candles and chimes? Maybe, a freaky old woman chanting in tongue with her eyes closed come to mind? Or do you have a less negative and outlandish mental image of meditation? Regardless of your thoughts about meditation, it is essential to your growth.
You are a melanated go-getter on the move but slammed with a multitude of problems. First of all you’re Black. While being Black is beautiful, it also comes with its own stressors. Second of all you’re chasing a dream, and probably broke, tired, and battling barriers. In addition to that, you may not have a good support system and your relationships may be struggling. Basically, you’re going through it, but don’t quite know how to escape or quiet down your mind for just a minute.
This is where meditation becomes your friend. I promise this is not some hocus pocus, pseudoscience gag. Before you completely write it off, just read some of the benefits, give it a try, and see what happens. Worst comes to worst, you tried it and wasted 30 minutes of your life, at most. Best outcome, you find a way to refocus your mind, clean out the junk, resulting in the manifestation what you really want in life.
History of Mindfulness Meditation
“The greatest thing in the world is to know how to belong to oneself”.
-Michael de Montaigne, French Philosopher
Life now moves at impossible speeds. This is due to the fact that our phones download content in seconds. Also, that we can communicate and share news across the world in minutes. Cars are faster and tech companies develop new technology everyday to speed up a part of our lives. Because our lives are constantly moving, Meditation helps center us and slow us down a bit.
Meditation stems from the Latin word meditatum which means “to ponder”. This practice, or exercise, is at least 3500 years old. The oldest written records of any mind training are from Hinduism in India, 1500 BCE. Also, China has records of meditative practices as early as 3rd and 6th century with Daoists, and the writings of ancient Chinese philosopher, Laozi.
Meditation Moves West
Essentially, the origins of meditation remain unknown and highly debated. But, what we do know is it’s old and has roots throughout India, China, Hinduism, Buddhism, and Vendatism. Because there are pictures and writings of monks sitting in circles, eyes closed, in a deep meditative state, we have a clue about some origins. After centuries of being exclusive to Asian culture, travelers and philosophers translated these practices into European languages and helped it spread West. At first, it was unpopular and only used by philosophers. Then, a 1930 presentation by Swami Vivekananda, a prominent yogi (meditation for spiritual development), in Chicago created a gush of interest in the western world. Asian philosophers migrated to the US and taught meditation in ways that appealed to Westerners. These practices were more secular and became popular with celebrities and integrated into the everyday routines of ordinary people.
Studies on meditation became of interest to several researchers in the West. Jon Kabat-Zin led research on the benefits of mindfulness meditation. This led to his development of Mindfulness-Based-Stress Reduction (MBSR) to demonstrate how meditation reduces stress. The idea of mindfulness grew in popularity and is the base of many modern day therapies.
The History and Origin of Meditation. (2020, January 17). Retrieved May 3, 2020, from https://positivepsychology.com/history-of-meditation/
What is Mindfulness Meditation?
Mindfulness meditation is being aware in the moment. Mindfulness is simply being present and disregarding all other thoughts. When someone is being mindful, they have focused their attention on what is currently happening, and funneling out everything else. It is the chance for one to reflect on who they are and how they are truly feeling, without having to deal with anything else.
Above all, the main property of mindfulness is the lack of judgement and the emphasis on acceptance. Mental mistakes easily frustrate us. The irritation we feel makes us bash ourselves and engage in negative self talk
For example, I think about when I’m praying and my mind wanders. Immediately I’m like, “Dang, I’m sorry God, okay, okay where were we at again? Why can’t I stay focused”. Mindfulness meditation guides us away from this. It gets us to accept that our minds have wandered, and simply bring our attention back to the present. The more you do this, the better you will become at it.
The Importance of a Strong Mind
Now why is this important? Why is the training of your mind so important? Imagine you are taking a very hard exam. It may be the MCAT, LSAT, GRE, GMAT, Step 1, COMLEX, or just your average math test. It is a long test, it has a lot of material on it, and you don’t feel as prepared. As you work your way through the test, you everything distracts you. All you can think is, “Why is this test so hard? What is that clicking noise? Man did we go over this? Where was this in the reading…? Am I just not that smart or is this test really that hard?”
Now, how helpful is this internal dialogue in the middle of an exam? It’s not. Being able to train your mind to stay focused and tune out all other thoughts would be very handy in this case. Whatever you’re doing whether it be an interview, a big test, applications, business development, etc., being able to stay focused on the task at hand will alleviate any anxiety.
Davis, D. M., & Hayes, J. A. (2011). What are the benefits of mindfulness? A practice review of psychotherapy-related research. Psychotherapy, 48(2), 198.
Benefits of Mindfulness Meditation
Lots of researchers are interested in mindfulness meditation. Therefore, there have been several empirically supported benefits to mindfulness. A lot of research has been funneled into the question of does this really work. The evidence has found that the benefits are multifaceted and may appeal to you in your journey.
Mood Regulation
Mindfulness helps with emotion regulation or being able to keep your feelings in check. Research shows mindfulness practices decrease rumination. You are being held back because you cant let go of a conflict or a worry about something that happened. Mindfulness trains your mind so you don’t focus on something menial. If you struggle with anxiety or depression, rumination probably is a large contributor to your mood. But, having a strong mind and decreasing contemplation over small daily events seems to reduce these symptoms. Just let it go and brush it off. Researchers have linked mindfulness to more positive moods overall, decreasing negative affect dysfunctions.
Attention Regulation
Mindfulness also enhances your ability to pay attention. If you are unable to focus for a long time, mindfulness maybe is the tool to assist you. How? If you are training your brain to stay present, you are increasing your attention to the current moment. Due to this constant practice, your mental training will work itself into other aspects of your day. As you work, as you study, as you engage in a task, you will find it easier to stay focused.
Increased working memory has also been linked to mindfulness meditation. Working memory is the processing part of short term memory, so it doesn’t store much for long. For example, if you’re in class going over an equation, your working memory holds it while you simultaneously figure out how to apply it. Improving working memory will increase information storage and, thus, speed up your processing. The piecing together of information will become an easier and faster process. Because you are someone on the go, having a strong working memory will help you stand out against the competition. But, having a clogged mind will detract from your processing speed and set you back in your potential.
Decreased Reactivity
Research shows that mindfulness meditation decreases reactivity. When someone faces a challenge, but are mindful, their response is calmer. They are not as volatile or explosive, but more thoughtful. Due to this cognitive flexibility, navigation through challenges is much easier.
When you get a bad grade how do you react? When you are rejected or denied something, how do you react? How about when you accidentally delete your whole paper?
If you blow up and punch walls, your reactivity is too high. If you go off on or cuss out someone for disagreeing with you, your reactivity is too high. When you quit every time something gets too hard, your reactivity is too high. When you run to Facebook, Snapchat, or Twitter to “rant”, your reactivity is too high.
Check out my 5-Minute Cool Down Meditation to bring you down when life tried you.
Before You React, Take a Beat
There has to be a middle ground to your reactions. You cannot allow someone to get you so riled up and out of character, that you blow your own opportunities. Mindfulness meditation will help you tone these eruptions down and help you see the bigger picture. You can see what is really important and how small that moment really is.
You can also see when someone is purposely trying to set you off and get you off course. If someone knows every time they say something to you, they can get a response, they will do it just to get to you. When someone can no longer affect you or upset you, then you have a one up on them. The truth, is they probably know you have all the potential to out do them. But, if you can get in your own way, then their path is much easier. Train your mind to help you better handle adversity. When you take a moment before reacting, you’ll find yourself avoiding a lot attempts to thwart your success.
Interpersonal Relationships
Because mindfulness meditation has been shown to increase positive feelings, there is a positive effect on our relationships with others. Since those who practice mindfulness meditation feel more positive, they have less stress in their interpersonal relationships. It is easier for these individuals to handle and quickly resolve conflicts. It helps the mind stay clear, and allows for more empathy to flow in.
Empathy is the base for a successful relation. When all these factors come together, we are then able to better see and understand others’ point of view. Our awareness of others increases, helping us be more efficient finding the root of the problem and resolving it. If we are cluttered and get too caught up in our own thoughts, we prolong the issue. It is harder for us to understand how others see the same problem.
There is less anger and anxiety when entering these relationships, due to the mental calmness of a strong mind. Being a calmer spirit attracts others will positive energy. Networking and having strong interpersonal relationships is a huge part of growing in life. If you only experience conflict and mistrust with other people, then how can you make connections? How can you develop a strong support system as you try to pursue your dreams? Developing mindfulness through meditation may be the thing you are missing as you are trying to grow your community.
Physical Benefits of Mindfulness Meditation
There have been several cited physical benefits, in addition to mental benefits. The first of those is increased immune function. Who can chase a bag if they’re sick? No one. Having a stronger immune function means your body can fight off anything that could potentially take away from your function. Increased immune function gives you more energy to keep you out of the bed and on your grind.
Secondly, another physical benefit is increased neuroplasticity. Neuroplasticity is your brain’s ability to grow. Your brain is an organ made up of brain tissue. When you exercise different parts of your brain, those structures grow and develop. It’s almost like doing curls and watching your bicep muscles develop and grow. Meditation is an exercise for your brain and your structure can change as a result of it. Just like it is important to stay physically fit, it is important to stay mentally fit. Mindful meditation can be your daily exercise to make your mind stronger.
Davis, D. M., & Hayes, J. A. (2011). What are the benefits of mindfulness? A practice review of psychotherapy-related research. Psychotherapy, 48(2), 198.
Mindfulness Meditation Strategies
So we’ve covered the history of mindfulness meditation, and its benefits. But how do you do it? Well there are several methods so you can find the one that is best for you. In addition to laying these out, Melanated and Meducated will be creating Melanated Meditations. These will be guided meditations to help you be more mindful. As that develops, try a few other methods out.
Body Scan
A body scan consists of sitting in a quiet space and taking a scan of their entire body. This is where you focus on your breathing, feeling it spread throughout your entire body. You focus on it coming in, filling your lungs, expanding your belly, and exiting. Simultaneously, you are focused on how your head feels. You are aware of your arms and legs and their contact with the floor and air around them. You just take inventory of your body in space and how everything feels around you. Whenever you get distracted, just simply return your attention to your body without judgement. You work your way scanning from your head to your toes, as you breathe in and out.
Sitting Meditation
In this meditation, you are sitting in a comfortable position and focusing on your breath. You are completely in the moment and concerned only about your environment. Focus on the sounds and sensations around you. If you are doing a sitting meditation at your desk, focus on the noises around the office. If you are sitting outside, take a moment and just focus on how the breeze feels. Take notice of bird noises, traffic, all of the outside elements.
Wherever you are, pause and tune out everything that is not happening in the current moment. All your worries and anxiety about the future and the past are shut out. You only focus on your five senses, hearing, seeing, smelling, feeling, and tasting, and their current state. It is important not to lay down and not to get so relaxed you fall asleep. You want to keep your focus active, and not let it drift off. It is important to not judge yourself if your mind does drift. Simply accept that your attention wandered, and return it to the present.
Mindful Yoga
During mindful yoga, you are aware of the body as it is moving. It is not static like the other two, but requires your attention on multiple aspects. As you are positioning your body and stretching, you must stay aware of how you feel. Your complete attention is on your body and its position in space. As you are stretching, changing positions, or holding one, you are focused on your breath and the environment. What is happening around you? What are you hearing, feeling, smelling, tasting, and seeing? Anytime you start to think about something other than your yoga routine, you accept it, and bring your attention back without judgement.
Sauer-Zavala, S. E., Walsh, E. C., Eisenlohr-Moul, T. A., & Lykins, E. L. (2013). Comparing mindfulness-based intervention strategies: differential effects of sitting meditation, body scan, and mindful yoga. Mindfulness, 4(4), 383-388.
Give It a Try!
Find the method that is right for you and use one of the guided examples provided above to get started. Also subscribe to receive updates on new Melanated Meditations as they are posted. Different methods will be posted and they will connect with you in a way to help you relax. These meditations will be quick, as you are a busy person on the go. You don’t have time to sit there quietly for prolonged periods of time.
Also, it is hard to stay focused for that amount of time because your brain is not used to it. As I said before, meditation is an exercise. You can’t go run 10 miles the first time you decide to go for a jog. You have to start with running a mile or two and build from there. Same with meditation. Start with a three to five minute meditation on one of your breaks. Then build up and incorporate it into other aspects of your life.
Another time to meditation is before you go to bed to relax your mind for a good night’s sleep. Try my 5-minute Bedtime Meditation to help you let the day go before bed! Do a quick meditation before a big moment like an interview or a presentation. Whenever you feel your mind starting to get worked up, take a moment and just focus on your environment. Slow your mind way down and funnel out the noise. The stronger your mind, the easier it will be to accomplish your goals.
I am by no means an expert, but I have done a lot of research and development in mindfulness meditation. Try them out, and let me know what you think. Also, don’t forget to subscribe to post notifications so you’ll be the first to know when a Melanated Meditation is available.
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