When you hear the word “meditation” what comes to mind? For some, it may be a temple or religious practice, for others it’s simply the act of quiet reflection. For me, it has come to mean a valuable, intentional, and beautiful space for personal growth – but that perspective is relatively new to me.
It’s only been a month since I first carved out time to meditate and the results have already been dramatic. My journey into meditation began clumsily and from a point of desperation. I’ll leave out all the personal stuff but, suffice it to say, stress levels were at an all time high. Sitting in traffic one afternoon, running late and trying to think over the chatter of the radio, I could almost feel my blood pressure rising. “Ok, take a deep breath,” I said to myself, turning the radio off. A few breaths later I was clear headed enough to think clearly again. But one thing stood out clearly from that afternoon: I needed to chill.
It had been months since I’d actively sought out a healthy way to start my mornings or wind down at the end of the day, which didn’t involve a glass or three of wine. I wanted a better mindset and I needed a better way to handle tough circumstances. I knew that as long as I put off dealing with very real stresses in my life, my nerves, adredals, heart and mind were all at risk.
That’s when I reached out to Darla Morello. I first met Darla at MaMa Jean’s, when I worked in the Deli. I didn’t know what she did until a few co-workers started seeing her for SPARK fitness classes and had great things to say about her teaching techniques. Upon hearing through the grapevine that she was sharing video tutorials on Facebook and was going to be launching online fitness classes, I knew this could be a perfect fit for my schedule. Her extensive yoga training and personal practice made her an authority on meditation. Her satellite classroom was also a perfect solution to my time and travel constraints. I made the call.
After making her aware of my need to let go of stress and my experience level with meditation (zero), Darla graciously sent over a very simple, straightforward video for guided meditation. She included these instructions: set aside this time early in the day, before you begin interacting with technology.
“Once you start checking your emails or messing with your phone, it’s hard to go back.” Boy, was she right about this one. This would be a tricky part for me, but her warning was dead on. The rest of her guidelines were pretty straightforward: clear your mind, set a phone timer and do not touch your phone until it goes off. Mind your posture, focus on relaxation and the rhythm of your breath.
The next morning, I sat on the edge of my bed and played the video, ready to begin my practice. It was pleasant and calming. Time went by quickly, and I didn’t notice much change in my attitude or composure on the first day. But, it only took until the second evening for me to notice a better nights sleep. This was a big deal to me and honestly, if the benefits stopped there, I probably would have been happy. But they continued.
After a couple of days, I began meditating without Darla’s video guidance. Surprise, surprise – this was a challenge. Distractions were popping up everywhere. I’d settle in and set my timer and then I had to go to the bathroom. Or I had to open a window. Too loud, close the window. I had to adjust my clothing. And then, with the first deep breath, came the flood of thought.
Darla suggested I keep a pen and paper nearby while meditating to help direct the flow of distracting thoughts. Every time a thought popped in my head, from grocery lists to creative ideas, I wrote it down. The rapid rate of these thoughts was a bit overwhelming, but I persevered. Of course, this means that my first solo 5 minute session was only maybe 45 seconds of peace, but thankfully that didn’t continue.
As I progressed, I felt I was getting more and more of a “charge” from this quiet time. And once I felt at ease with my 5 then 7 minute sessions, I extended to a few ten minute meditations. The struggle to keep my mind clear became manageable and soon, instead of worry and stress, I was able to allow a calming stream of positive thoughts to fill that space.
Perhaps the most meaningful moment to come from my personal experience was the day I turned my thoughts to gratitude. I was relaxed and breathing deeply in meditation, when I began to feel appreciation for my lungs. I thought of how hard they work and, in gratitude, I felt the urge to take care of them. Throughout the meditation, I turned my thoughts to my heart, my liver, kidneys, digestive system, my brain – even my skin. I felt a motivation to be healthy and good to myself, not out of guilt or fear, but out of love and appreciation for my body and myself. It was a beautiful feeling.
So many of us run around, day in and day out, with elevated stress levels. The holidays can be a time where stresses peak, even to a breaking point. Unfortunately, as busy Americans, we see this lifestyle as normal, sometimes even desirable. But the effects of stress bring very real consequences- mentally, emotionally and physically. If you’ve acclimated to this way of life, let me remind you: stress is dangerous.
Meditation is 100% free, takes only minutes of your time, and has the ability to bookend your busy days with peaceful reflection. In the morning, it works to clarify your purpose, remind you of personal goals, and bring you to an anchored center point before jumping into your day. In the evening, it brings reflection, a soothing sense of calm, and often a more tranquil nights sleep.
If adding a brief meditation practice to your routine sounds like something you’d like to try, check out Darla’s video below. There are many ways to personalize your meditation, so don’t be afraid to adjust this practice to suit your needs. Find a quiet place and continue on your road to wellness, one breath at a time.
For more information about Darla Morello and SPARK, including access to online classes, visit sparkforfitness.com.
