When life appears like a Seinfeld script: Mantra meditation
When life appears like a Seinfeld script:
Mantra meditation
Image from The Parking Garage Season 3, Episode 6 (1991) sourced from https://www.denofgeek.com/tv/top-10-seinfeld-episodes/
Meditation is a conscious retraining of our attention. It is a bringing back to the now our thoughts, reactions, running through of scripts in our head, the self-talk, the commentary on others, and that internal dialogue. It is not about ignoring what comes up for us, it is about noticing, labelling it and observing it, saying “hello I see what is happening here” and bringing our attention back to our centre, to where we feel grounded. For me that is my gut, not my head.
So, I am about to move. And it is normally one of those stressful times for many, but during COVID-19 Stage 4 restrictions in Melbourne it is a little bit more complicated. Our home went up for sale in early 2020, a planned event with an auction due for late March, just before the first stay at home orders were placed in effect and all auctions were cancelled (we were 2 days out). Auction moved to for sale, and after lots of visits and cleaning pre and post, we sold (19 and ½ weeks). Move time, yeah. So exciting but we are now negotiating moving with a few extra complications that are worthy of a Seinfeld episode…all I will say is that my ability to be calm has been tested. I’ve had a few mini 3 year old temper tantrums (under controlled situations where I shift my frustrated energy), feelings of being overwhelmed, and anxious moments where I pace the room and my heart feels like an elephant is sitting on it. Not my favourite feeling at all. And not so good for my wellbeing.
What I have noticed is that my meditation practice has required some fine tuning, more attention. I’m able to see that my current situation is allowing me to refine my meditation practice. It is reminding me that perhaps I have dropped a few aspects and been a little hap hazard. Nothing like a real-life Seinfeld episode playing out to remind you that you don’t need to be caught up in the drama. Thank you 2020.
Let’s connect with what meditation is. “Meditation refers to a family of techniques which have in common a conscious attempt to focus attention in a non-analytical way and an attempt not to dwell on discursive, ruminating thought” (Shapiro, 1980, p14). And despite commonly advertised and commercialised practices, meditation can come in the form of a vast variety of activities. Any moment or activity that involves a mindset or intention to focus our attention on a specific focal point without analysis is a meditation. We can harness so many different ways to allow us to connect back to the present and cultivate our attention.
Breathing meditations are one of the most popular, and for me I prefer to do these in small amounts of time, non-guided, where I can find a quite location. Sometimes I sit, sometimes I stand. And sometimes I have been able to cultivate my practice to meditate in a meeting (when we had these face-to-face in the workplace). Often my eyes are open, but I have a soft gaze, often with my head lowered. Key for me is the slow inhale. A deep breath, into my gut, where my belly fills up. And an exhale where I can let it all out, slowly. Sometimes I breath with my nose, other times I rotate between inhale through my nose and exhale through my mouth. I tune into what works for me at the time.
I just be with this time, this moment, focusing on my breath. And then I add my mantra. I inhale for me, with a mantra (or intention) that is right for me right now. So, at the moment this is: I can do this. Slow and steady. Trust the plan. (My plan is a timeline of key dates and options, like a choose your own adventure dependant on a few variables we are negotiating at the moment. But the plan is well thought out and we’ve covered intricate details for what if situations. It brings me clam). And I exhale for the situation: The universe will align, all will fit into place, trust everyone is working hard to action their steps, it is slow, but it will happen. As I repeat these intentions with my breath slow, my inhale becomes: you can do this, and my exhale becomes: trust. For me these both have a gentle feeling. Are proactive. And are authentic for right now.
I’m carrying out this mantra meditation now on a situation that is right for me right now. You might explore something similar based on a situation you may be experiencing right now, for example:
- An upcoming deadline.
- A difficult situation at work.
- For problem solving.
- In approaching a relationship.
- To support your exerciser routine.
- To help you process a change.
- To approach a person who has left you feeling flat.
- In completing an assignment.
- In writing new words.
- While negotiating work on site during COVID-19.
- While negotiating remote and flexible learning.
- While supporting others in your role.
- To support you to process changes that are occurring around you right now.
- Low energy.
- Missing your friends.
- Feeling like you are not able to move around as freely as usual.
- Having an uneasiness about the future.
As you investigate what might be best for you, think about:
- What is right for you right now?
- What are my preferences?
- Think about what your meditation toolbox might be. What meditations work for you and for when?
- What feels right?
Explore:
o sitting, standing, lying down?
o short, long, micro-moments?
o guided, visualisation, no guidance?
o silence, music or sounds in the background?
o what type of voice, pace?
These aspects are all relevant for us. They make a difference to your meditation experience. Enjoy the chance to explore what is appropriate for you, and for right now. Be aware that your preferences can change also based on the purpose, what is happening in your life, and how you are feeling.
Reference
Shapiro, D. H. (1980). Meditation: Self-regulation strategy and altered state of consciousness. New York, NY: Aldine.
You may like to also explore:
#Meditation54321 on Twitter, Instagram or in this portfolio
WHAT DOES BEING IN THE MOMENT REALLY MEAN?
one word: the power of a mantra to reconnect us to our why
BREATHING FOR TRANSITIONS: MINDFUL STRATEGY TO BRING YOU BACK IN FOCUS