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Mindfulness is somewhat strange when we are first introduced to it, especially as a form of meditation. Here are some items to consider and guide you as you begin, including some resources to explore.
The Benefits of Mindfulness Meditation
Reduce anxiety and depression
Improve sleep and lower blood pressure
Help in coping with pain
Overcoming performance and test anxiety
Increased contentment and happiness in everyday life
(Photo Source: Renan_Brun on pixaby)
Getting Started
I started in mindfulness during my master's degree. Dr. Frank Diaz introduced us to mindfulness and its benefits in the Psychology of Music Learning, especially in learning and performing. Here is a two-week program similar to what Dr. Diaz used in 2016.
7 Days - 5-minute Sitting Meditation, twice a day. Recording available here.
6 Days - 20-minute Body-Scan Meditation, once a day. Recording available here.
You may fall asleep - that is okay!
1 Day - 45-minute Sitting Meditation, one time. Recording available here.
This one can be a challenge. Be kind to yourself. When I first attempted it, I almost fell asleep and out of my chair five times.
As a bonus, here is a Body Scan for Sleep guided meditation!
Resources
https://www.mindful.org/ - A great resource for exploring mindfulness, including getting started, practices, and tips.
Mindfulness for Your Health - The Benefits of Living Moment by Moment - From the National Institutes of Health, part of the U.S. Department of Health and Human Services
Mindfulness-Based Wellness and Pedagogy - From the person who introduced me to my mindfulness practice. Dr. Frank Diaz specializes in applying mindfulness to classrooms, especially music learning and performance. His site also includes short, guided meditations, and written exercises.
Because I have several performers who follow my work, here is the MBWP meditation for Performance Anxiety Management with Imagery.
Begin with controlled breathing to set the atmosphere.
Continue with a practice of embodied physical grounding (essentially a scan of your body as you prepare for the lesson including all physical sensations, from the feelings of their fingers on the valves or strings, to where their feet connect with the ground)
Ask students to imagine a physical place in which they would typically perform. It is important to prompt students to notice any feelings of stress that arise in association with that space but to also let those physical and emotional sensations pass.
To create a more realistic scenario, the student is then asked to describe the imagined space with great detail, including the physical sensations that may accompany this change in location.
It is important to note that during any self-inquiry lesson, it is important for teachers not to use judgmental words or language with the students. Instead, replace this type of language with prompts such as “notice, explore, be curious about, etc."
In the Spring and Summer of 2023, I took the incredibly stressful GRE and Calculus I in a condensed, 10-week format. Using a test anxiety meditation was integral to my success in the GRE and Calculus. I used the Headspace version, but you can find a free version from Khan Academy here.
I hope you gain the same benefits from a mindfulness routine as I have! Enjoy the process of grounding yourself in the present moment.
Ready to learn how you can use insight into your personality to improve your life? Reach out today, and we will get started moving you from overwhelm and uncertainty to clarity and direction.
Tom Chapman, TruePath Discovery Coaching