Module 1 Flashcards
Define the 2 types of meditation practice
Formal and Informal
Define Stress
Stress is your body’s way of responding to any kind of demand or threat. When you sense danger—whether it’s real or imagined—the body’s defenses kick into high gear in a rapid, automatic process known as the “fight-or-flight” reaction or the “stress response.”
How does stress affect the body and brain?
Cognitive symptoms
Physical symptoms
Behavioral symptoms
Define transitions and how to wisely use mindfulness during them.
Support network Sense of control Attitude and Outlook Ability to deal with emotions Knowledge and Preparation Get moving Connect to other Engage your senses Meditate Eat healthy Rest
How to implement and commit to the Self Care Practices of Mindfulness?
Schedule it and do it!
Common External causes of stress include
Major life changes Work or school Relationship difficulties Financial problems Being too busy Children and family
Common Internal Causes Of Stress Include
Pessimism Inability to accept uncertainty Rigid thinking, lack of flexibility Negative self-talk Unrealistic expectations / perfectionism All-or-nothing attitude
Ways to improve your ability to handle stress
Get moving Connect to Others Engage Your Senses Meditate Eat A Healthy Diet Get Your Rest
Time Away Rest
We all need a break from our daily chores, responsibilities, tasks, to-do lists. If possible, I also always recommend people take a look at going on a longer meditation retreat -a few days, or even a full week, because it’s one of the few opportunities we have where we can go to attend to more than one type of rest at once, which always leaves me coming home with greater spirit, energy, focus, and general enthusiasm for life.
Physical Rest
You’ll know if you’re physically exhausted: You’re struggling to keep your eyes open, and even walking to bed feels like moving through quicksand.
The most common form of physical rest is sleep, so consider hitting the hay 30 minutes earlier, or sitting out that HIIT class.
Catching up on physical rest can also mean taking deep breaths during the work day, or squeezing in a restorative yoga class to give your body some time to stretch. More energy (and less yawning) should be a pretty obvious sign that it’s working.
Defining the Science Based Sleep Ritual as a form of spiritual practice
- Steer Clear Of The Bedroom at Least 1 Hour Before Bed
- Dim the Lights
- Power down
- Tidy up
- Cool off
- Sip Tea.
- Curb late night snacking
- Brain Dump
- Stretch it out
- Meditate
Defining and Understanding the practice of Intentional Wandering
There are forms of meditation in which you simply allow your mind to wander -it’s called Intentional Wandering. So that on those times that even focusing on your breath feels like too much of a chore to your tired mind, Intentional Wandering might be the way to go. Sitting down, setting a timer -maybe about 20 minutes or so -and just let your mind
go. Don’t harass it to stay anywhere in particular, just let it process…and watch the show. That’s the important part to Intentional Wandering -watching the show. Watch your mind go, observe it, see the colors it creates or the memories that appear out of the blue when you purposefully allow it to do it’s thing. You’ll be amazed at just how much mental refreshment can come from this style of meditating…and you’ll know now when you need it.
Creative Rest
Chances are, you flex your creativity more than you think. Ever brainstorm solutions at work, or put together plans for a party? You’re tapping into creative thinking—and over-tapping into it can put you in need of creative rest.
A lot of times this one can be confusing for me, as I love to be creative and do creative things….like moss art. I love to make art with moss. I love to touch it, I love to put it into frames and watch a beautiful expression of nature unfold. But sometimes the moss art that needs finishing begins to feel like a burden and another chore rather than a respite.
That’s a good indication that I’m in need of creative rest, and that maybe the relaxing evening of moss art isn’t what I need.
Give yourself a break by going on a walk in nature, or reading an engrossing book, or watching an inspiring Ted talk….something that stimulates and inspires you, rather than something that needs resources from you. Surrounding yourself with inspiration can help replenish your drained resources—and take the pressure to create off your mind.
Emotional Rest
Think of how you feel after a funeral or breakup or rewatchingTitanic—hungry, exhausted, and confused all at once.
Get some emotional rest by offloading your feels to a willing listener, then keep talking to prevent future emotional overload. A burden shared is less the burden, and it can even feel good and bonding for your friend to be there for you in your time of need. Even if nothing has really happened that you need to talk about. Just sharing that you want to talk can be enough… and just let the conversation go wherever it needs to. Or this could also mean scheduling regular therapy sessions, or finding people with whom you can be 100% yourself. I sometimes find the strangers at my gym provide this for me….I don’t have to be any special way with them because they don’t really know me, and I don’t really know them. So it’s easy to be around them and just chit chat about little things. Sometimes this is really the emotional rest I need, instead of a big conversation with a close friend, which at times can feel great, at other times draining….easy upbeat chit chat with semi-strangers can provide emotional rest as well….seek them out at the grocery store, or your gym, or the dog park, and see what I mean. Keep the conversation light by not sharing too many details about your life and struggles -just talk about the simple things of life and see how it feels.
Spiritual Rest
Feel afloat, unanchored, alone in the universe? You’re likely in need of some spiritual rest. That could mean practicing your religion if that’s your jam, but it could also mean seeking out a sense of purpose, something to ground you and provide a little context, worth, and meaning to your daily life.
Volunteering might help you find that spark…City Pounds are easy places to volunteer at, to take the dog out on walks or rub the kitties behind their ears, because they require little weekly commitment, and getting a dog out of his/her kennel and into the open air can be a joyous moment. Or at your local soup kitchen….even offering to bring dinner over for an overtaxed friend can be a form of Spiritual Rest. Resting in the endeavors of the spiritual….you know what they are for you. Now you just have to do them.
