MINDFULNESS AND MORE

AND MORE Mindfulness Mindfulness

MEDITATION FOR BEGINNERS

BY ANNE SCHERER

“AT THE HEART OF MEDITATION IS THE PRACTICE OF MINDFULNESS— THE CULTIVATION OF CLEAR, STABLE AND NONJUDGMENTAL AWARENESS. It is this training of attention that wakes us up out of our habitual thinking patterns and reveals the nature of who we are, our ‘basic goodness’ and our natural wisdom and compassion.” This is according to Paula Smith, a school psychologist, professional harpist and certified Dynamic Mindfulness Trainer through the Niroga Institute. Smith is also a certified pre-K through fifth grade yoga teacher through Yoga Ed International. She believes, “Meditation includes many practices, with breath meditation being the central foundation.”

WHY IT HELPS Smith—who serves on the steering committees for both the Rochester Meditation Center and Compassionate Rochester MN— has been practicing meditation for 40 years. “For myself,” she says, “the whole process was made so much easier when I realized that mindfulness is an innate quality that every human being already possesses.” Being present can be cultivated through seated, walking and standing meditation. At first, meditation may seem overwhelming because our minds are in the habit of making things more complicated. “Meditation is not obscure or exotic, nor is it a special added or ‘conjured up’ thing to do. It is entirely doable and cultivates the best of who we are as human beings,” reassures Smith.

HOW TO MEDITATE “Basic mindfulness meditation follows the breath, which helps synchronize and calm the body and the mind. When we breathe, we feel the essence of being alive,” says Smith. Follow these steps: 1. Take a comfortable position either on the floor, on a cushion (“zafu”) or in a chair. 2. Set a time limit (start with five minutes). Any amount of time spent meditating is helpful. 3. Establish a sense of

presence with your body, eyes open with a slightly downward gaze or closed. 4. Notice the physical sensations of breathing without controlling your breath. 5. Notice when your mind has wandered and simply return your attention to the breath.

Paula Smith practicing meditation.

“Rather than participating in thoughts and stories, try gently naming the state of your mind with a mental note, such as ‘thinking,’” suggests Smith. 6. Be kind to your wandering mind. Release and return. 7. Relax and show appreciation for your practice.

“We often regard our meditation as formal practice—with a definite beginning and end—and the rest of our day as post-meditation. Ideally, the two are equal partners,” says Smith. Eventually our meditation practice spills into everyday experience. Then we begin to notice mindful pauses in our internal dialogue, and we ask ourselves: Where can I find other places in my life to just be present?

Take moments in the day to check in with yourself. Close your eyes and turn your awareness inward. Practice mindful eating or try drinking a cup of tea slowly. Take a mindful walk; slow down.

Smith explains, “The training isn’t difficult; it’s remembering to take a pause that’s the hard part. Be gentle and patient with yourself. Most of us have lived lives of such constant distraction that learning how to be more present takes some time.”

AN ANCHOR TO THE PRESENT “Your thoughts, feelings and perceptions will likely be present in your meditation,” says Smith. “There’s no way to completely quiet your mind, and that’s not the goal. A more workable approach is to change your relationship with your thoughts.”

When a thought comes into your mind, let it be. Don’t engage—release it. Your mind will calm down. “Meditation is all about returning your attention again and again to the present moment, to the breath,” Smith says. “Each breath is an anchor to the present moment.” ◆

New polling place in Rochester – 2122 Campus Drive A new Rochester polling location – 2122 Campus Drive – will be available for early absentee voting for these election events. Any voter in Olmsted County is welcome to early absentee vote at the new 2122 Campus Drive location. Voting will no longer be available at the 1421 building at Graham Park. November 3, 2020: General Election Early Absentee Voting: September 18 – November 2, 2020

For more information www.co.olmsted.mn.us/vote www.rochestermn.gov/vote www.mnvotes.org Your Voice Counts! 2020 Elections

Register to vote In order to participate in the 2020 elections, you must be a registered voter. Visit www.mnvotes.org to learn more about registering or call Olmsted County Elections at 507-328-7650. Mark your calendar for two major election events: August 11, 2020: Primary Election Early Absentee Voting: June 26 – August 10, 2020 November 3, 2020: General Election Early Absentee Voting: September 18 – November 2, 2020 New polling place in Rochester – 2122 Campus Drive A new Rochester polling location – 2122 Campus Drive – will be available for early absentee voting for these election events. Any voter in Olmsted County is welcome to early absentee vote at the new 2122 Campus Drive location. Voting will no longer be available at the 1421 building at Graham Park.

Your Voice Counts! 2020 Census

WHO GETS COUNTED? Everyone! The census is mandated by the U.S. Constitution and counts all people who reside in the United States, regardless of citizenship or immigration status. HOW DO I GET COUNTED? Online, by telephone, or via mail. This is the first Census to go digital, so you can fill out your household survey on your home computer, phone, tablet, or even at the public library!

WHEN IS THE CENSUS? Census Day is April 1, 2020. Starting in March 2020, the U.S. Census Bureau will mail letters to every household in the United States inviting all to respond to the Census survey. WHY DO WE HAVE A CENSUS? Census data determines how many congressional seats a state receives; how much federal funding will be allocated to local communities for public services and infrastructure needs; and provides a picture of the changing demographics of the country.

For more info visit: co.olmsted.mn.us/census2020 | co.olmsted.mn.us/vote | mnvotes.org

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Spring Event

Join us on Thursday, April 30, 2020 for OMC Plastic Surgery’s Spring Event! OMC Hospital – Founders Room 1650 Fourth Street SE, Rochester, MN

This informational and fun-filled event will include discussions on platelet-rich plasma (PRP) treatments, V-Beam Laser techniques, and other skin care offerings. This year’s event will also offer appetizers and door prizes! Register Today!

Please RSVP to 507.529.6740 by April 20. Seating is very limited, so RSVP today!

Dr. Clay and Dr. Babovic