Meditation Toolbox

A run-down of useful resources for meditation

Returning to the conflict presented by technological innovation, the other side of the blade comes in the form of technology specifically for the mindfulness process. Tools to be accessed anywhere at anytime you may find the spare 5–10 mins for meditation. Additionally we’ll look at some physical techniques to help introduce the process of mindfulness meditation.

Apps

Headspace

This app acts as a gym for your mind, right in the palm of your hand. Offering guided meditations for 2–60 minute sessions. With specific sessions for specific needs. This app is free for a month to try, then charging $7.99/month after. Available for iOS and android operating systems.

10% Happier

This app for iOS and android is for those users who are still somewhat skeptical of meditation. With guided lessons from some of the most celebrated mindfulness teachers the world over. This app is also free for download with the option for a monthly subscription at $7.99.

Smiling Mind

Introduced by an Australian non-profit, ‘Smiling Minds’ was originally intended for children and teens but with plenty of functionality for adults. Providing age and topic catered meditation practices such as coping with emotions, listening skills and even social transition. This app is completely free to us and available for iOS and android operating systems.

Useful Practices

The “I am Aware” 5 minute meditation

This technique, provided by Tony Stubblebine, focuses on exercising the brain’s muscles involved in awareness and attention. This quick and simple process gives a great foundation for technique when meditating. Allowing one to recognize patterns in their thought process. By acknowledging these thoughts and bringing awareness to the thought with a simple phrase, one’s ability to manage these thoughts, and the accompanying emotions, with much greater mindfulness and patience.

“I am aware I am rehearsing a conversation with so-and-so.”

“I am aware I am revisiting a past event in life.”

“I am aware I’m worrying about a future examination.”

A useful analogy for what this exercise seeks to address is the rider and the elephant situation. Where the rider represents the rational brain and the elephant the emotional brain. With effort the rider can direct the elephant but with little distraction the elephant easily takes over.

Walking Meditation

This form of meditation is probably one of the most common forms and the most unassuming. Indeed generations of people have discovered on their own the benefit of taking a walk outdoors. This process is similar to the previous in that you are still paying attention while allowing your mind to wander. The difference is the focus — rather than on your breathing — can be to the sensations of your feet contacting the ground.

While walking at a slow to medium pace, pay attention to when your toes make contact with the ground, when your foot is flat on the ground and when the toes are again splayed. Bringing attention back to the feet once the mind has wandered, and again acknowledging the thought. After time a default will be set for your mind to recognize when it’s distracted and refocus attention has a reflex.

These examples are but a few of the many resources available on meditation and mindfulness. It’s important to realize how important a simple exercise such as meditation can be for one’s quality of life and of those around them, and how many resources there are for all different lifestyles. Meditation doesn’t have to represent something spiritual, but can be molded for individual need.

For these reasons, I encourage readers to take 5–10 mins a day and ritualize the process into your daily routine. There are very few excuses not to.