Athlete’s Brain Mindfulness Meditation

Mindfulness Meditation

Story by Nidia Torres | Photos by Kassandra Eller | Design by Itzel Montoya

Humans have about 6,000 to 8,000 thoughts a day according to Yakima Valley College Art Instructor and Director David Lynx. That is about 2,500 to 3,300 thoughts every hour.

Talk about a mind being full. The mind is like a rollercoaster of emotions. You might find that not a lot can be accomplished each day. A solution? Mindful meditation. Whether you realize it or not, you are unconsciously being mindful of what you do in your daily life.

Being mindful can be important because it centers you around the present moment and helps the body stay in constant focus through practice and patience, according to Susan Nevada Barnes Nebeker, associate therapist at Heart-toHeart Psychotherapy.

The Art of Mindfulness Meditation Mindfulness meditation starts with wondering what exactly mindfulness is. Here is what you need to know.

Maren Peterson, senior Communications major and yoga instructor at Indigo Yoga Ellensburg and the Recreation Center, defines mindfulness as “an intentional moment-by-moment presence through activation of the senses. Mindfulness cultivates to our current thoughts, feelings and bodily sensations with the absence of judgement and attachment.”

According to Barnes Nebeker, the components that make up mindfulness are attention, curiosity, self-awareness and wakefulness. Barnes Nebeker says it takes effort and continuous practice to really get into mindfulness.

There are a variety of benefits from practicing mindful meditation anywhere from pain to stress to anxiety or depression.

People With a Full Mind There are many people who enjoy practicing mindfulness, such as yoga teachers, people with busy schedules, individuals who work in highly stressful situations or those seeking change. However, you don’t have to be in any of these situations to want to practice mindfulness meditation.Lynx views mindful meditation as a life saver because through practicing mindfulness, he has been able to reduce his anxiety and stress levels.

When Lynx was learning about meditation, he discovered something called R.P.M. This stands for “rise, pee and meditate.”

According to Lynx, he would get up as the sun rose and meditate. However, to keep up with his ever changing schedule he would do something else called R.A.W which stands for “right after work.”

Peterson practices mindfulness because she says it has enhanced her life in a variety of ways. As any student who juggles school, work and family, she has come to use mindfulness meditation to be able to keep up with her busy schedule.

“Overall, meditation and mindfulness in the workplace or in [an] academic setting helps me be more present and level-headed and therefore enhances my experiences and relationships with co-workers, customers and peers,” says Peterson.

Peterson prefers to meditate whenever she feels like it. She says that setting up a strict routine will most likely feel as if meditation is more of a chore than a therapeutic practice.

Barnes Nebeker practices mindfulness because it helps her stay focused in her day-to-day life. She is a therapist and uses her mindful meditation skills to help others who need focus and self-awareness in their lives.

Ways to Practice There are a variety of different ways to practice mindful meditation. It all depends on what you prefer and enjoy doing the most.

One easy way to practice is through breathing. Choose a position (either sitting or standing) and become as still as you can be while straightening your spine. Set up a focal point that serves as your main focus and begin taking deep breaths and exhaling.

Keep your mind focused on your breathing. Follow the sensations of your breath as it goes into your nose, down your throat, into your lungs and finally, out of your mouth. If your mind starts to wander, gently restart your focus back to your breathing.

Another way is by being aware of your senses. Take notice of all of your senses and focus them on the actions taking place before you.

What do you see, smell, taste, hear and touch? Do you see people walking in front of you, all around you? Do you smell the aroma from nearby restaurants filling your nose? Do you taste the sensations of flavor taking place in your mouth? Do you hear the echoes of conversation around you?

A third way to practice is through alternate nostril breathing. Sit in a quiet area of your choosing. Begin by closing your left nostril with your left thumb and placing your right hand on your right knee (to give it something to do).

Begin to inhale slowly through your right nostril. Pause for five seconds. For the exhalation process, cover your right nostril and breathe out with your left nostril. Repeat this process five times.

Also, taking a walk is another way you can practice mindfulness. Simply walking can help clear the mind and relax. Enjoy the scenery and try not to give in to the urge to use your phone. Avoid distractions and focus more on what you’re doing in the present moment.

According to Lynx, there are also other natural ways to practice mindful meditation. It is the simple things you find yourself doing on a daily basis where you can include the practices of meditation.

It is best to remember that some methods might not be your preferred one, but don’t let this keep you away from trying something new.

While you eat, take the time to enjoy the taste of food. Savor each bite, chew thoroughly. Let the taste of food fill your senses. Focus on what you’re eating, tasting or smelling. The point is to focus on the present moment without having any distractions.

Mindfulness meditation is the practice of focusing on the present moment without any distractions or judgement. It is a process of developing self-awareness and understanding.

Your mind might feel like a rollercoaster full of emotions, but it can also be as calm as the sea.

Citrine:

Rose Quartz:

Clear Quartz:

Amethyst: Turquoise:

What is it like to harness something so powerful, yet so small it can even fit in your pocket?

This concept can be hard to understand for beginners to the world of crystals. Yet, for those familiar with crystals, this practice hones a sense of guidance and empowerment.

Crystals can be a hard subject to grasp, so in order to have a better understanding, you might find it helpful to learn what crystals are, how someone can benefit from them and why they are important to some people. Understanding Crystals In order to understand crystals, you can start by digging into the history of these ancient rocks to uncover all of their different purposes. “A brief history about crystals is really a history about the earth, in all of the minerals and the metal and chemicals,” says Gabrielle Damiana, manager and crystal healer at 4 Sisters Holistic Remedies. “We group crystals in respected energy based on how they are formed. So rocks can form in water, rocks can form in fire,” or by being compressed in the Earth, says Damiana.

Different types of rocks undergo different transformation processes, which can be important for understanding what different kinds of crystals are out there.

“The crystals, some more than others, absorb energy and hold onto energy from different situations and the different people that they pass through … it brings it back to be used for what you want to use it for and carry what you want it to carry,” explains Damiana.

Damiana mentions that withholding energy does not only come within crystals, but also in a personal form of energy known as chakras.

“Chakras are energies found throughout your body; there are multiple different measures and paths that are used for different chakras,” explains Damiana. “Chakras are an energy point in your body and your energy is not flowing freely or openly if it’s blocked or dense or dark.”

According to Encyclopedia Britannica, “The chakras are conceived of as focal points where psychic forces and bodily functions merge with and interact with each other.”

The website also notes, “Among the supposed 88 [thousand] chakras in the human body, six major ones located roughly along the spinal cord and another one located just above the crown of the skull are of principal importance.”

The importance of crystals also ties into the responsibility of how someone can properly practice. Relationship to Crystals Crystals are not just any ordinary rock. Some people look at it as a guide to making a better you. Tashauna Jones, an avid crystal collector from Federal Way, Washington, points out the significance of crystals bringing meaning into her life.

“Crystals provide many different factors as far as energy clearing, bringing calmness and opening up certain chakras and also guiding me … when I am meditating,” Jones says.

Growing a strong bond with your crystals can help you to build a better relationship between the world and yourself. And when you do establish that relationship, there may be a benefit that comes with it.

“If you can work with a crystal that tunes the energy for your body … then you can achieve and go into the state of healing,” says Damiana.

Crystals incorporate a level of energy and personify a relationship by retaining an energy one can carry into many different places in their life; whether that be to calm down after a stressful moment or feel energized after a draining day.

As people develop this relationship to crystals, they can gain a sense of balance with who they are. Crystals are one of many tools that can be used to achieve the mental, emotional and physical balance you may desire to find within yourself. CRYSTALS 101: Story by E’udrice Gildon | Photos by Kassandra Eller Design by Sara Roach