Living a More Present Life Through Meditation

The practice of meditation has been around for as long as humans have been on this Earth. There is archeological evidence to suggest that early humans engaged in meditative practice as much as 200,000 years ago and the first written records of meditation are found in the Vedas, the ancient Sanskrit texts of Hinduism, around 1500 BCE. While our modern meditative practices may look different, it remains clear that meditation is an effective tool that can lead us to living a more present life. Want to learn more about meditation and better understand how a meditation practice might be useful to you? Keep reading to hear Clinical Social Worker and certified Mindfulness Meditation Teacher, Steve Pinette, discuss all things meditation!

What is Meditation?

When people hear meditation, they often imagine a person sitting in stillness, humming “Om,” with a mind that is completely clear. But what is meditation, really? Steve Pinette says, “I explain ‘meditation’ as being present in whatever you're doing and ‘meditation practice’ as the act of paying attention to what you're doing.  So, if you're aware of what you're doing, be it drinking a cup of coffee, talking to a friend, or anything, if you are knowingly aware that you're doing it, then you're meditating. And the meditation practice is knowing you are choosing to focus on the thing you're doing.  Knowing I'm walking, paying attention to the sensations of my feet touching the ground, the wind blowing in my hair, the crow squawking (what sound do they make?), knowingly paying attention to these sensory things, I am meditating on the experience of walking.” In other words, meditating is engaging in mindful awareness of the present moment, and when we choose to do this intentionally, we are engaging in meditation practice!

Common Misconceptions about Meditation

“Most commonly people think they ‘can't meditate’ because they can't stop thinking,” says Steve. “You could practice enough to stop thinking, but then you would have nothing to work with because being present means being able to choose to focus, whether your mind wants to focus or not. You might be meditating on walking and a thought about something you have to do later in the day creeps in.  You can choose, through meditation practice, to let the thought pass and return to focusing on your sensory intentions for the meditative walk.  You'll get back to thinking eventually and more thoughts will creep in.  Thinking is helpful to meditation because it helps me understand my mind's current tendencies. I can know I'm bored, tired, distracted, busy, frustrated, sad, etc.  Knowing this doesn't stop during meditation.  Because these brain activities are there whether I want them to be or not.  Meditation practice allows me to be present regardless of my mind's desires.” So rather than striving to have an “empty mind” meditation is all about noticing where your mind goes, and learning how to choose where you put your mind’s focus.

“Another misconception,” says Steve, “is that you have to sit uncomfortably for long periods of time. I describe those practices as meditation Olympics.  And we are not training for the meditation Olympics.  We're training for regular, everyday life.  So we would benefit from a regular, everyday life practice.  Meditate on the physical sensations of waking up, going to sleep, brushing our teeth, eating, conversing, feeling any emotion in our body, being bored, being creative. Anything "normal" because we're going to experience our normal life most of the time, so we can increase our time in life by being actively engaged with all that we are doing.  Of course we can sit on a cushion and stare at a wall for 20 minutes.  That would also be useful.  But not necessary.”  Again, meditation is all about being present and aware of our minds' focus. If we want to live a more present life, creating a meditation practice around our everyday life will help us achieve that goal.

Who Could Benefit from Meditation?

“Everyone benefits from meditation.” Steve states. “Especially if they create a routine that works for them and meditate on the things they do.  Meditation will increase time actively lived.  I think everyone benefits from being in their life thoroughly.” 

What are the Benefits of Regular Meditation Practice?

“A regular meditation practice works like all other practices. It builds consistency, strength, endurance, peace, confidence, and security.  With regular meditation practice, you train your brain and nervous system to react mindfully," says Steve. “There is a study where a group of meditators and non-meditators were told they would feel a blast of intense heat in their hand after a bell sounded.  The non-meditators felt intense pain after the bell sounded.  The meditators did not feel pain. No pain was introduced! Only instructions and a suggestion.  The belief is that the meditators had practiced waiting to see instead of reacting.  Because of their consistent practice they had time to experience their lived experience without reactivity.” 

What Other Evidence is There On the Effectiveness of Meditation?

“There is extensive evidence that meditation is effective at having a positive impact on blood pressure and hypertension, in treating diseases including diabetes and cancers, in alleviating and managing pain, improving reaction time and motor skills, improving concentration and attention, memory, sleep, decreasing anxiety and even in overcoming addictions.  Many therapeutic models incorporate mindfulness practices such as Gottman Method, Internal Family Systems, and Peaceful Parent Happy Kids to name just a few.”   

What are the Benefits of Attending a Meditation Class?

Many people may think of meditation as a solitary practice, but as a mindfulness and meditation teacher, meditation classes are one of the ways that Steve helps people to incorporate meditation into their lives. “Attending a meditation class will give people a sense of normalcy about what they think and how they feel about meditation.  It will give them ideas for how to use meditation specifically to their unique needs.  And it will give them a place to feel at home in a group of like minded people who want to learn more about their individual and collective meditation practices.  I think meditating in a group creates an interesting energy shared between people that expands to community.  Sitting in a room full of people trying to bring peace to their life and others creates a sense of hope for ourselves and our community.”

What Can Participants Expect When They Come to Your Meditation Class?

“My meditation classes are informal, somewhat instructive, but mostly experiential, meaning we are going to share our experiences together, with each other, in the class.  I incorporate several meditations in a class.  A typical meditation class will include some discussion of the material for the day, a brief meditation to get us present and in the room, some movements such as qi gong, tai chi or yoga, breathwork, and a short story to get us thinking about what's important to us. Sometimes there is aromatherapy, or crystal meditations, or other sensory materials (bells, bowls, etc.). I like change so I don't always know what I'm going to bring to the class, but it's always fun, lighthearted, and peaceful.” When asked how his classes may be similar or different from other meditation classes, Steve states, “I think most people teach meditation as an instructor. I teach meditation as a partner.  I guide us through meditation and we share our experiences together to build a community of peace and trust in our shared experiences and practices.”

“One of the most important benefits I've experienced in meditation training is knowing that we are all peaceful at our core,” Steve shares. “We just don't always have access to that peaceful part.  Meditation can grow that part so it can be more present more of the time.”

Are you interested in experiencing the benefits of meditation and living a more present life? Join Steve Saturdays at 8am at Mind and Body Therapeutic Connections for his weekly meditation class, where you can experience meditation in a supportive, interactive, and fun environment! Visit www.mindandbodytc.com to sign up today!