Shirley Archer Blogs

THE DIFFERENCE BETWEEN MINDFULNESS AND CONCENTRATION

Shirley Archer — Tue, 30 Nov 2021 17:33:53 GMT

Mindfulness is the way of living and being in the world—paying attention in the present moment.

When you concentrate, your attention focuses on a particular thing.

This is why mindfulness and concentration go hand-in-hand.

Mindfulness meditation is a form of meditation practice that helps to develop more mindfulness in your day-to-day life by becoming aware of the habitual patterns in your mind, and what’s causing you to react in certain ways to thoughts, sensations or feelings.

Think about concentration like a zoom lens, focusing on a single point, whereas mindfulness is like a wide angle lens, allowing and observing all that is occurring—a state of open awareness.

Concentration is an important factor in mindful meditation practice.

You may have noticed your mind being very jumpy at the start of the meditation practice.

Meditators refer to it as “monkey mind”. It races from thought... to itch... to “Oh, I remember, I was supposed to do that”... to planning… to replaying arguments, conflicts, and things that have happened in the past.

So the mind is racing and concentration helps you to be aware of what's happening.

In the early stages of mindfulness meditation practice, your power of attention and concentration develops.

With more practice, you’ll be able to...

observe the different thoughts and sensations as they arise.
rest more in a state of awareness.
use tools, like coming back to the breath, or the sounds, and the sensation of your feet.

When you find your mind drifting away, it anchors you in the present moment.

Each time your attention is brought back to the present moment is an opportunity for mindfulness.

Cultivate this ability over time with mindfulness meditation practice, and you’ll be more aware of the habitual patterns in your day-to-day life and have the freedom to not react, but choose how you will respond in different situations.

Have more questions? Feel free to post them in the comments below, or share your experience during your meditation practice!

Until then, stay healthy and happy.

4 SIMPLE TIPS TO MAKE JOURNALING EASIER

Shirley Archer — Tue, 26 Oct 2021 13:00:00 GMT

Did you have a diary when you were a kid?

Did you fill it with dreams, hopes, goals, and secret thoughts (maybe some about your current crush)?

You were on the right track. Studies show that journaling has many health benefits. Putting pen to paper and releasing the words in your head is a powerful way to relieve stress and process emotions, especially during tough times.

By freeing yourself from negative, undesirable and unwanted thoughts and digging into your deepest feelings and desires, you will find it easier to release the feelings and emotions associated with them.

It also allows you to organize your thoughts so you can recognize cause and effect. It helps you to distance yourself from your experiences for a better shot at understanding them and gaining insights.

If you’re struggling with a challenging time in your life, it might be helpful to take time to reflect and sort through your feelings and emotions then write them down.

Journaling is a mindfulness practice that can reduce stress and anxiety and help you sort out confusing emotions, yet you put it off because it seems like it may take up too much time and energy. Or, you simply can't figure out when to do it.

Here are tips that might make it easier to do:

✏️ NO RULES. Journals come in whatever form you feel most comfortable with: fancy faux leather, index cards, voice memo, Google doc. You decide how you want to journal. Everything counts.

✏️ NO NOVELS. Start small. Even writing one sentence a day can get you in the habit. It’s okay to ease your way into it.

✏️ USE A TIMER. Consider setting a timer to remind yourself to set aside 10 or 15 minutes a day to jot your thoughts down.

✏️ BRING IT. Always have your journal with you so anytime inspiration or a nagging thought hits, you have a place to write it down.

BOTTOM LINE. Journaling doesn’t have to be hard. If it’s something you enjoy, you're much more likely to make it part of your life.

Journaling can be a place for healing.

If you’re going through difficult times or facing some challenges I have something for you.

I've created my guided journal Your Path to Inner Peace to help people through complicated emotions they may be experiencing. In this journal you will find a 5-step process that combines mindfulness practices and journaling prompts to help you move through these moments.

You can access your copy by filling out the form below.

Journaling is a powerful tool that can help you find clarity when things get cloudy.

5 SIMPLE TRUTHS ABOUT BREATHWORK TO ACCESS CALM AND REDUCE STRESS

Shirley Archer — Fri, 22 Oct 2021 15:50:10 GMT

Your breath is your gateway to your nervous system.

If you ever feel stressed, overwhelmed, or not at ease, you are likely in fight-or-flight.

An easy technique that will bring you out of fight-or-flight and into a sense of calm is slow-paced breathing. Inhale for 6 seconds, exhale for 6 seconds. Do this 5 times for one minute.

This is a great way to activate the "rest and digest" part of your nervous system.

Consistent practice, up to ten minutes, three times a day, has been shown to reduce hypertension, hot flash symptoms, and all manner of stress-related issues.

In this week's video, I share 5 simple truths every person must know if they want to harness the power of breathwork to access calm.

Ready to jump in? Don’t forget to download my free e-guide and start to Anchor New Habits for Lasting Success! Inside, I give you tips and tools to identify and solidify habits so they actually stick!

5 ACTIONABLE STEPS TO LIFT YOUR MOOD WHEN YOU FEEL DOWN

Shirley Archer — Tue, 21 Sep 2021 12:58:00 GMT

If you've been feeling more fatigued and frustrated or are feeling down because of lack of productivity, know you're in good company.

With added pandemic stress, being hard on yourself is easy. Now's the perfect time for practicing self-compassion to feel better, improve your flow and move toward positivity.

Practice to strengthen your ability to be kind toward yourself. What steps can you take?

Recognize what you’re feeling

Reflect on what emotions are dominating your frame of mind. Is it sadness, anger, fear, happiness or boredom?

Once you identify your emotions, it may be easier to address them. "Name them to tame them."

Allow

Let yourself sit with what is. Instead of trying to push away negative feelings, judge your feelings as “right” or “wrong” or ignore your feelings, allow yourself to accept that you have negative feelings.

Notice how it feels. Pushing against negativity—or fighting against real emotions—can often make it worse.

Investigate

Notice where you feel emotions in your body. Can you identify what’s causing them? This may be a good time to journal and explore what's going on.

Nurture

Ask your inner wisdom what you need to feel better? More rest? A broader perspective? Some laughs? What would help you the most?

Notice

You are not alone and you are allowed to forgive/accept yourself. The good news is that you're human, similar to many other fellow humans.

If you still feel self-judgment creeping in, notice it and perhaps ask it to give you a break. Consider acknowledging that what you need most right now is simply support.

Be the support that you need.

Want to add another tool to your repertoire to strengthen your mindfulness “muscle?” Check out this free resource I created called the Come to Center Guided Journal. With this journal’s unique combination of mindfulness practices and journaling exercises, you can use it at any time to help you move through uncomfortable emotions and into ease.

GUIDED MEDITATION DURING COVID-19

Shirley Archer — Tue, 24 Aug 2021 14:03:00 GMT

If you want to skip intro, the guided meditation begins at 1:30. Anxiety, fear and stress can be contagious. Pausing for a few minutes of presence can quiet and clear your mind. Many events, like the current coronavirus pandemic, are out of our control. Regular meditation calms our mind and body. Mindful meditation can also boost immunity. Studies show that people who practice mindfulness are less likely to get sick and, if they become sick, tend to be sicker for shorter times.

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5 BASIC AND EASILY ACCESSIBLE SKILLS FOR MEDITATION

Anisha Feller — Tue, 17 Aug 2021 14:22:31 GMT

Easily improve your ability to access a meditative state by starting with simple basic skills to cultivate present moment awareness and to improve concentration.⁣

It can be overwhelming to try to sit quietly for minutes at a time when you're used to the constant busyness and distraction of your daily life.⁣

A typical response is to first feel anxiety and then to feel boredom (YES, this is shown in studies!)⁣

Starting with these 5 basic and easily accomplished skills can help you begin to quiet your mind with very little effort and build your confidence that YES, you can meditate, if that's something you want to work toward.⁣

1. Conscious Breath

Observe your breath without making any effort to control it.

2. Paced Breathing

Breathe in and out for 12 seconds (5 complete breath cycles in one minute). This helps to access the parasympathetic nervous system.

3. Observe Physical Sensations

Do a body scan to see what is going on in your body. Do those sensations stimulate any thoughts or emotions?

4. Notice Sounds

Open your ears to all the sounds that surround you both, near and far. Again, notice if any sounds stimulate emotions or thoughts.

5. Cultivate Present Moment Awareness

This is the skill of simply noticing what is happening all around you in the present moment. This is most easily done in nature as it is a sensory rich environment.

5 TIPS FOR STAYING GROUNDED AND CENTERED DURING PANDEMIC TRAVELS

Shirley Archer — Tue, 03 Aug 2021 13:35:09 GMT

While many of us are excited to travel again, life continues to unfold with uncertainty. Rules keep changing. It’s hard to know what will arise.

This is a perfect opportunity for mindfulness in action.

What do I mean by that?

Mindfulness practice helps you to stay grounded in the present, to experience what is, as it is, without preconception.

To avoid disappointment and related stress, it’s important to manage expectations. Most stress occurs when we fight in our mind with reality. In other words, we desire things to be different from what they are and we become angry.

If we practice keeping an open mind, free of too many expectations, then we can more easily roll with the punches, so to speak.

How to Invite Mindfulness into Your Travels

Remind yourself that life is different now. Expect delays, expect requirements like masking, social distancing and hand disinfecting. Then, if those rules are not in place, you can enjoy fewer restrictions.

Better to expect restrictions and be pleasantly surprised rather than to expect no restrictions and then be angered by requirements.

If you prefer to practice restrictions, for example, if you’re living with a compromised immune system, allow yourself the freedom to observe restrictions. Do your best to avoid those who refuse to respect your needs.

While contact with some may be unavoidable; you may choose to assert your needs. But, be prepared that many these days choose not to respect those who prefer heightened safety practices.

It may not be comforting, but again, best to prepare yourself for an unpleasant reality, than to have unrealistic expectations that others will conform to your individual needs.

Here are 5 tips for staying grounded and centered while you travel.

1. Pause and Breathe

Before any next step, like standing in line at a check-in counter, pause. Find a moment before you enter the queue to breathe deeply for at least one minute, if not more.

Follow a 10-12 second breath cycle with up to a 6 second inhalation and exhalation. Try to make the exhalation longer than the inhalation as that promotes more relaxation, working up to a 1:2 ratio.

For example, inhale for 4 to 6 seconds and exhale for 6 to 8 seconds—whatever your capacity is for the longest breath cycle possible.

2. Remind Yourself of Your Why

As you breathe, remind yourself of your trip’s purpose, why it matters. Keep focused on your big picture. This will help you overcome smaller hassles.

For example, if you’re making time to share with loved ones or friends, the quality of your relationships and shared good times are worth putting up with a few minor hassles. Keep this in mind; flow as best you can.

3. Choose Your Battles

If you encounter difficult people or circumstances, do your best to assert what’s necessary for your self-care.

Keep in mind, however, that you do not know the path that any other person is traveling. They may be excessively stressed, disturbed and therefore uninterested in your needs.

Bureaucratic rules may not be made with you in mind. Do not take issues personally. It is not personal.

4. Carry a Talisman

Find a concrete representation of home, love and unconditional support. Touch this or look at it to remind you that you are worthy of love and that you are unconditionally supported, whenever you’re feeling stressed.

For example, I wear a ring that is a gift from my mother from Japan that was a gift to her from her brother when she moved to America upon marriage. This ring has a long family history and symbolizes enduring love and support, regardless of geography or time. When I’m stressed, I feel it on my finger and know I’m fine. I’m loved and supported. I will survive any challenge. Find what brings you comfort.

5. Expect the Unexpected

As mentioned before, our greatest stress often comes from fighting with reality. Situations arise that are unpleasant. This is a part of everyday life.

Negative emotions occur and you can experience them.

At the same time, hanging on and dwelling on them, or fighting with something you don’t like but cannot change, does not help.

Know what you can change. Accept what you cannot. Let it go. Move on.

This may be a good time for a breathing break to put things back into perspective. Our minds can often get carried away by rapid emotional reactions—disappointment, anger, frustration, irritation.

If we magnify these, we may escalate an already unpleasant situation or we may simply make our own self miserable. Either option is not optimal.

A favorite quote of mine is from Mark Twain, “I am an old man and have known many troubles, most of which never happened.” This quote is the perfect summation of our tendency to catastrophize.

Try these five tips as you prepare, pack and embark on your next adventure. You may find the bumps a little bit more easy to tolerate.

I recommend you download the Come to Center Guided Journal to your phone and take it with you on your journey. When you experience emotions that weigh you down, go through the 5-step process laid out in the journal to bring yourself back to center and to help yourself move through those feelings. Click here to gain access.

I wish you happy travels!

P.S. Check out this video where I shared 10 tips to reduce stress and boost happiness while traveling for more!

THE BIGGEST MYTH AND THE HONEST TRUTH ABOUT MEDITATION

Shirley Archer — Tue, 20 Jul 2021 15:14:47 GMT

One of the biggest myths about meditation is that the purpose of practice is to experience bliss or to enter ‘nirvana’.

Yes, it’s true that many turn to meditation as a way to calm and steady the mind. As the mind becomes more quiet, physical functions like breathing and heart rate slow; we can begin to move from a state of “fight, flight or freeze” into a more natural resting state of physiological calm. Calming and steadying of the mind can be a helpful result of meditation.

As our body and our minds experience more calm, turbulent emotions can settle. This is healthy because humans, like other mammals, are not equipped to live in a perpetual state of heightened anxiety, vigilance or fear—a state governed by sympathetic nervous system activity.

Meditation is a practical tool that we can use to purposefully transition from heightened stress to live in the more peaceful condition of ‘rest and digest’—governed by the parasympathetic nervous system. But, this is not the purpose of meditation. It’s a very beneficial “side effect”.

Living in a natural state of calm promotes overall health. Many chronic diseases that challenge those in modern society are linked with over-stimulation of the sympathetic nervous system, particularly heart diseases and metabolic disorders.

But what about experiencing bliss?

Practicing meditation can increase calm and even induce momentary feelings of bliss; it can promote overall health, but there are risks to thinking that the purpose of meditation is to achieve a state of perpetual bliss.

Seeking bliss can be another form of escapism, similar to pursuits like binging shows, gaming, drinking, etc. There’s nothing wrong with vegging out, binging shows, gaming or even enjoying a peak “flow” experience while doing a favorite activity. In fact, these can be healthy positive breaks from daily stress.

Negative consequences arise when seeking to escape from life or overwhelming emotions becomes a solution, rather than going through the challenging work of processing unpleasant, negative or deeply tragic experiences.

If these escapes from difficult emotions become addictive and prevent full engagement with the reality of daily living, then another dysfunction can be created.

You may not think it’s possible, but I know people who have struggled with addiction and substance abuse, who actually became addicted to meditation and had to modify their practice into a more healthful, rather than escapist tool.

Meditating and still experiencing “unpleasant” emotions

Another downside to thinking that the purpose of meditation is to create bliss or perpetual calm, is that if you practice meditation and yet still experience anger, anxiety, grief and other “unpleasant” emotions, you may make the incorrect assumption that your meditation practice has failed.

You may feel a sense of disappointment from the time and effort you’ve invested or even judge yourself as inadequate, since you’ve made the false assumption that meditation means you will no longer experience strong negative emotions.

Seeing meditation through a new lens

Here’s how I frame this concept for easy understanding. Meditation is a tool; LIFE is the event.

For example, a well-fitting pair of running shoes are an important tool for the event of running a marathon. The sneakers are a tool to facilitate success; the marathon is the event.

REMEMBER: Meditation is not the point; life is the point—your ability to live a meaningful and fulfilling life that gives you satisfaction, joy and a feeling of accomplishment.

The Bottom Line

The bottom line is that life is never “perfect”—that is, if your idea or expectation of a perfect life is one which doesn’t have any sadness, challenges, hardship or negative experiences.

But life, and in particular, YOUR life, is perfectly imperfect!

Practicing meditation can increase calm and even induce momentary feelings of bliss; it can promote overall health, but there are risks to thinking that the purpose of meditation is to achieve a state of perpetual bliss. Always remember to use Meditation as a tool to create calm and peace in your life rather than a way to escape from the hardships, and emotions of life.

10 MYTHS ABOUT MEDITATION THAT MAY BE HOLDING YOU BACK

Shirley Archer — Wed, 23 Jun 2021 16:07:10 GMT

If the thought of sitting down to meditate fills you with anxiety, dread and uncertainty, you are not alone.

Though you may be aware of the benefits of meditation, it can still be seen as a special skill that only monks in Tibet can master. Your mind may be full of objections: it’s too hard, it’s too boring, I don't have time, I can’t keep my mind still or I won’t be able to get it right. All these concerns are normal and understandable.

I’ve been meditating since I was a little girl. My Japanese mom taught me. Her traditional Japanese mom, born in the 18th century who only wore kimonos her entire life, taught her. Therefore, I have a different perspective than many of my peers who don’t have Asian backgrounds.

We grew up with meditation as an organic part of life. It wasn’t something difficult, unusual or exotic. It was a normal and frequent practice, a tool for everyday life.

I have a broad and deep perspective on meditation practice. In addition to my youthful home practice, I studied Japanese tea ceremony growing up. As an adult, I studied yogic meditation as part of my yoga teacher training and I trained in Western Dharma with formal mindfulness meditation teacher training and certification.

All people can meditate. It’s as normal as prayer or other contemplative practices that are part of many cultural traditions. But, it has particular characteristics that are often misunderstood.

Let’s examine 10 common myths that people assume prevents them from meditating.

“I can’t meditate”: All people can meditate. It’s simply a matter of understanding what meditation is and finding the style that works for you.
“I’m failing because It’s impossible to stop my thoughts”: Meditation does not require an “empty mind”. No one can stop their thoughts. It’s the nature of the mind to generate thoughts. What you can learn to manage is whether or not you get caught up or lost in thoughts.
“I have no time to meditate”: A micro-meditation can be as short as a minute. As with all things in life, we have time for what we decide to do.
“I can’t sit still to meditate”: Moving meditation is an ancient practice. Walking slowly and contemplatively is a meditation. Practicing qigong, tai chi or yoga can be a meditation. Even running can be a meditative activity.
“I can’t sit cross-legged or on the floor so I can’t meditate”: While images of people sitting cross-legged or on their knees on benches or floors are everywhere, this position is 100% unnecessary for a successful meditation practice.
“I don’t have a special meditation space”: It’s true that creating a meditation space and using it regularly boosts your meditation practice. Creating a special space reminds you to practice, provides a ritual that primes your mind for meditation and creates a space filled with calm and peaceful energy, but it’s definitely not required. Here’s how to create a space if you’re interested.
“Sitting and breathing is boring”: Agreed! Simply sitting and breathing can be boring, but that is not meditation. Studies even show that people who have been instructed to sit and breathe do not experience a meditative state. Focusing on the breath while sitting, however, can be a type of meditation. Notice that the mind is engaged when you focus on the breath. It’s not boring!
“I always fall asleep so I’m failing”: It can be very common, particularly for beginning meditators to fall asleep when they try meditation, but there are several specific things that you can do to prevent it. Read about it in this blog post.
“I’m worried that meditation is a religion”: Meditation, like prayer, can be part of certain religions. But, meditation itself is not a religion. Meditation may be a spiritual experience for some, but it’s not required to have any spiritual aspect. Your meditation is about your intentions for meditating.
“I tried meditation and I didn’t like it”: You’re right! You may not have liked whatever type of meditation that you tried. But, there are many types of meditation. And, there are styles to suit different temperaments and objectives. Before you give up, try different styles and different teachers. You may find one that suits you perfectly and then you can enjoy all those benefits that you keep hearing about. Here are 10 tips if you’re interested in getting started.

Try not to let misconceptions about meditation stop you from giving it a try. Learning to step outside your comfort zone is the key to learning something new. Meditation will become more natural to you if you make it part of a daily practice.

A PEACEFUL NATURE-CONNECTION EXPERIENCE MEDITATION FOR THE NEVER ALONE SUMMIT

Anisha Feller — Fri, 11 Jun 2021 15:12:07 GMT

The global pandemic has affected more than just our physical health. Mental health issues have increased and the ways in which we treat it are being re-examined.

Which is important since it is predicted that the mental health fallout as a result of this crisis will continue long after it ends.

And because more people are talking about mental health than ever before, it has opened the door to new and alternative tools for healing.

The recent Never Alone Summit, a live one-day global livestream, gathered renowned leaders together to ignite a conversation, offer inspiration and share innovative approaches and tools focused on supporting mental health and emotional wellbeing around the world.

I was honored to be chosen as one of those leaders and had the opportunity of leading everyone in a meditation that fostered a connection-to-nature experience aimed at boosting the balance of the mind.

I invite you to watch my video and join in the meditation yourself. I encourage you to notice how you feel when you are done.

If you have struggled mentally during this unprecedented time, what methods have you used to find relief?

16 TIPS ON HOW TO REDUCE STRESS AND INCREASE HAPPINESS AND JOY WHILE TRAVELING

Anisha Feller — Fri, 28 May 2021 13:03:00 GMT

Happiness & Mindfulness

Many of us missed traveling during the pandemic. As restrictions begin to loosen, we can again go out on the open road. But, while we longed for missed getaways, we’ve forgotten some of the stresses of travel.

When my family and I slowly began opening up to the idea of traveling, it was definitely stressful at first. But I kept myself grounded and focused during the planning process and during the travel itself and it was so worth it!

Here are simple tips grounded in mindfulness and ‘happiness science’ to ease any challenges you may encounter.

PREPARATION PHASE:

Research and Visualize: Learn as much as possible about your destination to anticipate all the fun you’re going to have AND to troubleshoot potential issues. For example, check out weather, local sights, maybe make restaurant reservations and learn whether time delays or challenges finding transportation are likely. This way, you can start visualizing your great experiences and proactively eliminate potential problems, like forgetting a rain jacket! Consider creating and sharing a Pinterest board with all your travel buddies.
Chat it up!: Share plans with friends and family. Ask for insider tips with social media friends. Maybe someone you know has a close relationship with an influential maitre d’ or has insight into where to stay or eat and what not to miss.
COVID regulations: Learn the latest COVID regulations and find government websites with official updated information. Rules are changing on an ongoing basis; every location has different regulations. Limit stress by being as prepared as possible and by adjusting your expectations. Remind yourself to be prepared to accept that things may change at any time during your preparation or travel.
Cash: Change money before you go and set up apps like Revolut that make it easy to transfer funds in different currencies.
Travel light: Color coordinate your wardrobe to limit the amount of clothes you need. You always can get by with less. For example, I decide before I go whether I will have a blue and white theme or go with black and neutrals. Everything I bring can be mixed and matched and dressed up or down.
Streamline toiletries: Use travel sized products; pack items in clear travel bags. Organize by category to find everything quickly and easily. For example, I have a separate case for hair care, face care, body care and medicines.
Allow extra time: Give yourself extra time for everything. Pack early. Allow for the unexpected traffic jam. Rushing always increases stress and the likelihood of errors—like dropping your passport or forgetting something essential.

TRAVEL PHASE:

Micro-meditations: Before you rush out of your home, pause, breathe, and ground yourself. Remind yourself of pleasures to come, the joy and privilege of being able to travel, and open yourself up to what unfolds. Take time throughout your trip for brief micro-meditations to fully immerse yourself in the present moment experience.
Notice: Imagine that you’re seeing and doing everything for the first time. Notice the rush of emotions and thoughts. Stay light-hearted; remember that part of the joy of travel is the surprise of the unexpected. Flow like water and bend like bamboo.
Journal and photo album: If you like to write, keep notes in a travel journal. Alternatively, write a few notes to yourself during each day on your phone to remind yourself of your activities and experiences. How many times have you gotten home and forgotten names of places you’ve been or people you’ve met? If you’re more visual, create an album to upload your favorite photos during your trip as you create them.
Engage: Remember you’re not at home. Make time for the small interactions that show you a different way of life in your new location(s). Notice what appeals and doesn’t. Reflect on what you may want to incorporate into your life back home again. Did you love a particular way a salad was dressed? Remember it!
Surprise yourself: Travel is a great time to do something you may not have tried before. Be open! Dance, play, eat new foods. People are not judging you based on who you are in your community. The motto is: “What happens in Vegas, stays in Vegas.” It’s all up to you. Be free; take advantage of the chance to stretch yourself.

BACK HOME PHASE:

Savor the return: Like Dorothy said, “There’s no place like home.” Savor that feeling of relaxed relief as you re-enter your home. Notice things you took for granted that you are really appreciating upon arrival. Maybe even express your gratitude out loud. “Thank you bed! I love how you are so comfortable.” Feel and enjoy your sense of appreciation for your home.
Cherish memories: Allow time to sort through your photos, organize any memorabilia and recall the highlights of your journey. Make an album or slideshow of favorite moments. Look back on the many experiences that you had.
Share the joy: Everyone loves hearing about your adventures! Share a few choice moments. Let others hear about some of your highlights. Many enjoy vicarious pleasure and may even get ideas for their own future travels. Be generous with sharing your happy moments.
Lessons learned: If you gained some valuable takeaways from your experience, make time to note those insights. Was there something new you learned about yourself, about where you went or those you traveled with or met along the way? Were there any deep transformative moments? Travel often provides opportunities for personal growth. Acknowledge what you have gained from your experiences.

On a recent trip to Mykonos, Greece, I had my first experience dancing on a table! You see this in the movies. At first I was frightened (small and narrow space) and then I was self-conscious, but as I was cheered on by everyone, I let go and went with the flow. WOW, what a rush! Super fun and liberating to live fully in the moment. So, when in Greece...hope to see you dancing on a tabletop soon!

Here is a YouTube video on this topic that further elaborates on some of these points.

Do you know where you’re going to travel next? If not, where would you like to go? Share in the comments!

5 WAYS TO BE MORE MINDFUL

Shirley Archer — Wed, 10 Mar 2021 14:27:26 GMT

EVIDENCE-BASED

“I have no time to meditate.”

You’re not alone. But, you can be more mindful throughout your day to increase present moment awareness. These ‘meditative moments’ can increase calm and boost happiness. We’re happiest when we’re fully engaged in whatever we’re doing. But, a Harvard University study shows that as much as half the time, we’re thinking about something other than what we’re doing, and we’re unhappy.

5 Ways to Be More Mindful

Being mindful simply means paying attention to what’s present in this moment. For example, rather than getting ‘lost in thoughts’, you notice that your mind is thinking. You can tune in to other senses: notice what you’re hearing, smelling, tasting, feeling—anything occurring in the moment. As you practice consciously, you’ll find that you’re present more often and spend less time absorbed by repetitive thoughts. Here are 5 easy ways to practice mindfulness during the day.

Your morning shower. Let the shower be a “mindful zone”. Step in and notice the floor’s temperature on your bare feet. Feel the sensation of water against your skin, noting feelings of what you like or don’t like as the temperature changes. As you shampoo your hair, savor the pleasure of a scalp massage, releasing tensions. Deeply breathe in moistened air. Avoid getting lost in thoughts. Keep bringing your attention back to the variety of sensory stimulants.
Your first sip of coffee. Savor the ritual of your first morning coffee. Notice aromas before you sip. When you take a drink, fully taste it. Notice the temperature and what flavors come to mind—bitter, toasty, fruity. Perhaps, try different blends on different days to stimulate your palate. Notice the feeling of gaining more clarity as you fully awaken.
Daily gratitude. Pause and share appreciation for someone with either a text or chat. Making time to notice and express gratitude to the people that you appreciate lifts your mood and theirs! This mindful moment creates a contagious upward spiral of positive energy.
Your first steps outdoors. Notice those first few steps you take outside. What do you sense first? Is it the light’s brightness? The shock of temperature—cold or hot? The change in moisture from indoors to outside? The variety of sounds—nature and/or machinery? Or, the change in the textures under your feet? Make a point to consciously observe the sensations you experience when you first move from inside to outside.
Mindful listening. Select one conversation to practice mindful listening. Instead of thinking about what you’re going to say next when someone is speaking, pause and fully allow what they’re communicating to sink in. Before responding, notice how it felt to hear what was said. Reflect back a few words to ensure that you understood what you heard. This complete mindful attention you give to any other person with whom you speak will make a genuine difference in your interaction.

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Learn more about why mindfulness and meditation contribute to more present awareness and more happiness.

In this 9 minute video, I explain evidence-based reasons for why people who meditate feel happier.

This 2-minute podcast introduces you to the practice of observing your thoughts to help you learn how to notice your thoughts without getting caught up in “the story” of what you’re thinking.

5 STEPS TO MORE SELF-KINDNESS: THE ULTIMATE SELF-CARE PRACTICE

Shirley Archer — Wed, 03 Mar 2021 16:20:25 GMT

Are you feeling more fatigue, frustration, lack of productivity? The pandemic may be a perfect opportunity to practice self-compassion to help you to feel better, to feel more flow and sense of forward movement in your life and even to boost your health. How?

I’m a recovering perfectionist. This character trait can be life-saving in dire circumstances. After I experienced a traumatic life event at 16, I didn’t want to get out of bed. But, I told myself I’m a survivor. I can do anything I set my mind to. I did it. My power to motivate myself got me out of that bed, back into my life.

This character trait can also be life-blocking. “Why aren’t you doing better? Everyone one else does this so well. What’s wrong with you?“ I can become paralyzed with fear that I won’t do an amazing job. This fear can slow me down from trying new things. I’ve learned to be okay with making mistakes—to live and learn and become better. But, oh, this can be so hard.

Here’s how self-compassion helps life flow again when you‘re feeling stuck.

What I’ve learned is that offering myself kindness can be huge to unfreeze the barriers that prevent my life from flowing. I practice letting myself be okay with trying to do things. I offer myself support for my best efforts even if it falls short of the best thing that ever happened. I’m learning to give myself a pat on the back. And, even more importantly, to forgive myself.

This is self-compassion in action. Self-compassion is nothing more than offering the same kindness and support to yourself that you would give to a good friend or loved one. Practicing self-compassion and forgiveness is a significant self-care practice. We can strengthen our ability to be kind toward our self with practice. I know because I work on this all the time!

As you increase mindful awareness of your thoughts, you may notice more of your self-talk and hear when you criticize yourself for not living up to your own high standards. Often, we speak more harshly to ourselves, than to any one around us.

Now, as we navigate the end of this pandemic that feels like forever, you can practice giving yourself some extra kind understanding.

For example, you may be feeling more fatigue, frustration, lack of productivity. Don’t beat yourself up! You are human. These challenges are real.

Offer yourself kind understanding instead.

The following 5 steps are based on the modern mindfulness practice of R.A.I.N. with additional insight from compassion research. The last point is one impressed upon us by ancient wisdom teachings and reinforced by contemporary studies.

5 Steps:

Recognize what you’re feeling. Reflect on what emotions are dominating your frame of mind. Is it sadness, anger, fear, happiness or boredom? Often when our minds are racing, we’re experiencing multiple emotions. Reflect on what combination you can identify.
Allow. Let yourself be with what is. Instead of trying to push away negative feelings, judge your feelings as ‘right’ or ‘wrong’ or ignore them, allow yourself to accept that you have negative feelings. For example, if it’s true, acknowledge: “I’m feeling tired, frustrated. I want this to end.” Notice how it feels to let yourself allow what’s simply there, to be as it is. In other words, stop struggling with reality. The more you fight in your mind by trying to deny what’s real in your heart, the more you heighten your negative experience. It makes it worse.
Investigate. You might want to journal. Notice where you feel emotions in your body. As you let them be, look deeper. Can you identify what’s causing them? Is it reminding you of anything else in your past? Investigate the ‘stories’ you attach to what those feelings mean to you in your life. For example, are you catastrophizing? If yes, can you think of what may have happened to cause you to associate the worst case scenario with a particular emotional combination?
Nurture. Ask your inner wisdom what do you need to feel better? More rest? A bigger perspective? Some laughs? Time in nature? What would help you feel better most? What can you do or give to yourself to lift these emotions?
Notice you’re not alone and forgive/accept yourself. Often, we feel like we’re the only ones that feel a particular way. The ego can be very self-centered when given a chance. But, the good news is that we’re human, similar to many of our fellow humans. We even share some emotions with our fellow mammals. Notice how your dog or cat enjoys comfort and reassurance. We all do.
You are not alone. So, give yourself a break. What we’re all experiencing is hard. Life is not perfect. Acknowledge and know you’re doing your best. If you feel that self-judgment creeping in, notice it and perhaps ask it to give you a break. Perhaps acknowledge that what you need most right now is simply support. Be that support that you need.

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15 Minute Guided R.A.I.N. Meditation

The practice of RAIN meditation - Recognize, Allow, Investigate, Nurture - uses mindful self-compassion to work with difficult emotions.

If you prefer to listen to podcasts, you can download this onto your smart phone:

8 TIPS TO SET INTENTIONS FOR A SUCCESSFUL AUTHENTIC LIFE

Shirley Archer — Thu, 22 Oct 2020 12:04:03 GMT

What does it mean to set intentions for a successful life?

What does it mean to live authentically?

Here are 8 tips on how to set intentions for an authentic life. As you answer the questions, consider what it means to live an authentic life and how mindfulness—present moment awareness—helps. These tips are based on 20+ years of training and experience as a mindfulness and meditation teacher, my own career re-births and journey from trauma, PTSD and chronic fatigue syndrome to happiness and health, and conversations with experts. I share my own reflections only as an example of how to apply tips.

Identify your values. Keep this simple. If you have one week to live, what’s most important to you? What people, places, experiences do you want in your life? Simply, what is most important to you during this limited time frame?
For example, I value my closest family and friends, my communities and sharing the hard-earned knowledge that I’ve gained healing my own body, mind and heart. I value most serving others by sharing what I’ve learned to promote health and happiness.
Get present. Use mindfulness techniques to connect with who you are and what you think and feel, right here, right now. Mindfulness is interpreted many ways. For me, the easiest way to think about it is, “What are you noticing right now?” Try some of the meditations below to connect with your present moment experience. This helps you let go of past conceptions of your identity that may no longer fit who you are today.
In my case, I genuinely wanted to be an attorney. Following my education and licensure, I worked as a lawyer and faced a serious illness. I then re-evaluated how I wanted to spend my professional efforts. When I originally wanted to be an attorney, I wasn’t wrong, I simply outgrew that interest. Today, I continue to be passionate about sharing what I learned about healing and creating health and happiness.
Feel it in your bones. Our body is constantly giving us information. We’ve all had that ‘gut feeling’—the sense that what we’re doing feels right to us or not. When we’re living authentically and in harmony with our values and purpose, we feel connected physically and emotionally.
As Oprah Winfrey says, “…ask yourself: What is my truest intention? Give yourself time to let a yes resound within you. When it’s right, I guarantee that your entire body will feel it.” To read more about the mind-body connection, go here.
Honor your potential. My mother reminded me as a child that all peonies are beautiful, but even, among themselves, each peony is unique. Read more here. Observing the ways of the natural world offers much insight. You are the beautiful unique expression of you and the only you on this planet. Even identical twins manifest individual uniqueness. Honestly assess and honor your potential.
Ask yourself if what you’re identifying as your intention offers the possibility for you to realize the fullness of what only you have to offer.
Dream big. A faculty member at Stanford Business School is known for encouraging students when brainstorming to ‘forget gravity’. Yes, gravity is an immutable natural force, but it’s helpful when imagining possibilities to let go of all limitations. Factor limits in later.
In other words, say, ‘YES!’ to fulfilling your passions and your innate abilities.
Take small bold steps. Life is not theoretical. We can think as much as we want, but at the end of the day, our life is the sum total of our experiences. Once you determine your values, strengths and weaknesses, identify and take actions to put them into practice. This is when you start setting goals and strategies. Assess. Does it feel right? Is this something you’re willing to do, even in the face of fails? Because even fails are meaningful and important, if done in pursuit of a heart-felt task.
In other words, before you go far on your path, check. Ask yourself, do these ‘actions’ resonate with my values? Do I feel this ‘in my bones’? Is this realizing my potential? Mindfully sense whether you’re on the right path for you.
A small step does not mean a ‘safe’ step. It means, step mindfully with full awareness of the excitement of uncertainty. And, take one step at a time.
Living authentically and setting intentions is not the same as setting goals. A goal, for example, is writing a book (I’ve written 16). An intention reflects heartfelt values. My intention is to inform, support and serve people to live happier and healthier lives. Living authentically and manifesting my potential would be using my innate talents for teaching, writing and speaking and my education to realize my intention to serve others.
Ask yourself, does this activity ‘feel right’ to me? Am I acting consistently with my highest purpose in service of what matters most to me?
Be kind. As you honor yourself, be supportive of yourself. Life is not perfect. Mistakes can and will happen. You will stumble, perhaps fall. Give yourself compassion. Offer kindness and compassion to others. Surround yourself with kind and supportive people. As you honor yourself, you are also creating space for others to honor their own selves and to manifest their unique potential.
Enjoy life. Life is a balance of work, play, relationships with others and a relationship with yourself. Enrich your life by setting both small and large intentions. For example, as a small intention, I will do my best to be kind to my husband today. A larger intention may be to work on strengthening relationships among each of my step-children with their father and me. Remember to find happiness in each day as often as possible.

To help with living with present moment awareness, I'm sharing some guided meditations. The first is a 10 minute guided meditation, the second 5-minute podcast you can listen to increase awareness of the mind’s activity and the last is a 15-minute guided meditation for compassion for your self and others.

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4 BENEFITS OF BREATH AWARENESS AND WHY PRACTICING IT MATTERS

Shirley Archer — Wed, 30 Sep 2020 09:07:30 GMT

EVIDENCE BASED

PRACTICING CONSCIOUS BREATHING IS GOOD FOR YOU.

A person typically takes between 17,000 and 30,000 breaths per day, every day. Bring your attention to this normal occurrence for a few minutes daily for health benefits, documented by growing research evidence. And, pausing for a 2-minute breathing break is a great way to enjoy a quick refresher in the midst of a hectic day, especially if it’s a work from home day.

Let’s begin with a few definitions:

Conscious breathing or ‘breath awareness’ practices simply means that you pay attention to your breath. You make no effort to control or change it.

‘Coherent breathing’ is an exercise where you consciously lengthen your breath and make your inhale and exhale (known as one breath cycle) approximately the same length. It’s also referred to as paced breathing.

‘Controlled breathing’ exercises, also known as pranayama among yoga practitioners, involve varying the lengths of inhalations and exhalations by specific counts and may also include breath holding in between inhales and exhales.

Conscious breathing is easiest as it only requires observing the breath. It’s a valuable practice, particularly if you’re interested in meditation, since it’s an important meditation skill. It provides the following additional benefits:

Focus or concentrate attention. With the ever-present challenge of digital distraction, improving our skill of attention—the ability to focus on a single subject—is important. Research shows that in the past 15 years, the average adult attention span has decreased from 12 seconds to 8 seconds, literally less than that of a goldfish! The breath is always with us and provides an easily accessible focal point for attention.
Cultivate present-moment or mindful awareness. When you pay attention to the breath, you’re noticing what is happening in the moment. This helps you develop your skill of mindfulness, in other words, present-moment awareness. Our breath is alive. Observing the breath, immediately connects you to your living present moment experience. Increasing mindfulness is linked with many benefits including less stress and better life quality.
Enable conscious access to the nervous system. For a quick review, our autonomic nervous system regulates physical processes that keep us alive. In other words, your heart beats, you breathe, your food is digested, automatically, when you’re healthy. Breathing is one aspect of the nervous system that you can also consciously control by regulating your inhalation and exhalation. [In contrast, for example, it’s very difficult to consciously affect your digestion, no matter how hard you think about it!] Often, when you observe the breath, it will slow down and create feelings of calm. A long, slow breath is characteristic of the ‘rest and digest’ phase of the nervous system, that is in contrast to the ‘fight or flight’ phase.
Enhance your mind-body connection. Your mind and body are intertwined. However, many of us often ‘live in our thoughts’. This can lead to loss of a sense of connection with the body. For example, many lose sensitivity to more subtle sensations of fatigue, sleepiness or thirst. Or, people mask these natural feelings with caffeine. When you practice noticing the breath and bodily movements with inhalation and exhalation, it awakens your awareness to more subtle physical sensations and improves overall body awareness. Preliminary research suggests that body awareness helps with emotion regulation. Better emotion regulation means fewer emotional highs and lows, more overall feelings of calm.

You can see from review of these benefits that taking a few minutes out of each day to practice observing the breath is worthwhile. You can increase mindfulness, enhance calm feelings, improve emotional stability and strengthen your ability to focus your attention. Check here for links to SoundCloud, iTunes or Spotify podcasts for breath awareness exercises between 2 to 15 minutes in length.

In this video, I explain why practicing conscious breathing helps you and I lead you through a simple exercise that you can also do on your own to receive the benefits daily.

You can also listen to my podcast below.

Click here to listen to my podcast on Apple Podcasts.

For full playlist of Breathe Awareness Meditation, check the playlist below.

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WHY WRITE A GRATITUDE LETTER?

Shirley Archer — Fri, 04 Sep 2020 16:09:41 GMT

EVIDENCE BASED

Writing a gratitude letter shifts your perspective to a growth mindset. You see what’s positive and working in your life. You notice the abundance that surrounds you. Studies show it boosts happiness for yourself and those around you.

HERE’S HOW TO DO IT:
Make a list of 5 people that you’re grateful to have or have had in your life. Write one of them a gratitude letter (why you’re appreciative that he/she is in your life). Be specific. Either send it or give them a call. If you cannot share it, share it ceremoniously—burn it or place it in your home meditation space for a while.

Do it this weekend. SHARE WITH US your story from this activity! #BeGrateFULL

Congratulate yourself on doing something WONDERFUL for you and for that person. It's important to fill your well with positive energy.

Gratitude comes naturally for some. But, it’s also a practice that you can consciously cultivate by practicing gratitude activities. Practicing gratitude can be a mindfulness practice too, as you focus your attention on what makes you feel appreciative in life.

In a 2020 study by Duke University researchers. health care workers who wrote only one gratitude letter, experienced improvements in happiness, work-life balance and emotional exhaustion. Many noted that after writing only one letter it became much easier to notice positive things in life.

The happiest people spend time frequently with people they care about and do things that they enjoy daily. To learn more about how "prioritizing positivity" is proven by science to boost happiness, read my blog post here.

Open your Mind and Heart with this 10 Minute Meditation

In this 10 minute gratitude meditation, you will experience feeling grateful.

Click here to listen to my podcast on Apple Podcasts.

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LEAD YOURSELF WITH COURAGE, COMPASSION AND CREATIVITY

Shirley Archer — Fri, 14 Aug 2020 16:31:51 GMT

Are you feeling Pandemic fatigue? I know I am. Here are 10 tips to lift you up based on my integrative, holistic approach to living well. In an uncertain and chaotic environment, how you decide what to do and when, matters. Choose wisely. The following tips come from interviews on and research from people who know how to thrive in crisis—former Navy SEAL commanders, successful CEOs, Harvard business faculty, Stanford health professionals, and more.

Acknowledge fear, resolve to move forward in the face of it. You're not alone in feeling fear of the unknown and grief or sadness for loss of normalcy. Recognizing emotions and allowing them to flow is helpful, because if we force them down, they rise up anyway.
Identify your purpose, create structure. Since the future is unknowable, our values and purpose need to guide us. And, we need structure. Reflect on what your highest values are; align actions with your purpose. If leading others, explain that while outcomes are uncertain, this is our mission, these are actions to further it. Create a structure and assign roles for executing action items.
Experiment, do not be afraid of failure. Making mistakes is normal. Since we're in a new situation, we must act with incomplete information. Better to act and commit to decisions than wait for more information that may not come. Accept that mistakes and setbacks will happen.
Check your ego, take responsibility, assess and learn. This goes hand-in-hand with experimenting. Make decisions, commit to doing them, own the outcome and assess how it worked. Then, move on.
Prioritize, solve the problem, then re-prioritize, tackle the next. In crisis, many things are happening. Identify your top priority. Allocate all resources to solve it. Experiment, assess, do it again. For example, if your ship is leaking, you can't worry about your destination, you need to patch the leaks. Once leaks are patched, evaluate your process, then re-assess what's next. If you try too much at once, you risk diluting resources and failing everything. Focus.
Take care, be kind. Be gentle with yourself and others. We're under stress. Life is not normal. It's okay to feel this. Make time for self-care. Cut others extra slack. Be understanding. Be kind. Practice compassion for yourself and others. Identify and do things that restore you.
Prioritize healthy habits. This relates to acknowledging emotions, creating structure, identifying what gives your life meaning and purpose, getting enough sleep, eating a variety of minimally processed whole foods, drinking plenty of fluids, enjoying moderate exercise, managing stress and supporting healthy relationships. These habits give you strength and resilience. Lean into the people, the settings, the healthy habits that nurture and support you.
Practice gratitude, acknowledge what's working. This is important to help you see possibilities and to shift into a growth mindset. When you focus on what you appreciate in your life and what's working, you start tapping into your abundance and sense of possibilities. You can try this daily by simply listing 3 things you appreciate.
Stimulate your creativity. Uncertain times call for creative solutions to new problems, visualizing what you want in your future beyond the pandemic and dreaming BIG. Avoid getting bogged down in minutiae. Feel the fear, feel the loss, start ticking off problems to solve and start imagining what your life is going to be like when this Pandemic is over, because it will end! Let your imagination run wild to the BIG picture, what dreams can you manifest? Take actions that will return future benefits, like reading books, taking a class or talking to potential mentors. Start building your future today.
Spend time in nature. A recent study found that as little as 10 minutes reduces stress and improves health. Read this blog post. It also boosts mood and creativity. If you can't go outside, bring nature inside. I provide a podcast below to awaken your senses for more presence during your walk.

Lastly, remember to smile, laugh, be happy and take joy in small things. The happiest people are those who find happiness most frequently, often several times a day, rather than focusing on big moments. Learn more.

To help with recognizing and allowing feelings, I'm sharing some guided meditations. The first is a 12 minute guided meditation, the second 5-minute podcast you can listen to before an outdoor walk to awaken your senses and the last is an 15-minute guided meditation for compassion for your self and others.

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STAY AWAKE DURING MEDITATION

Shirley Archer — Wed, 01 Jul 2020 11:58:00 GMT

10 PRACTICAL TIPS

Have you ever started sitting for meditation and found yourself shaken awake by a massive head bobble? Or, you finally took a seat only to spend your time fighting to keep your eyelids from closing? We all have the best intentions to meditate but some times when we take our seat, we drift quickly into dreamland. Even the Buddha identified sleepiness as one of the traditional five hindrances to meditation.

Knowing how to stay awake when you meditate is an important practical consideration to learn how to manage sooner, rather than later. Take a look at these tips and find what works for you.

Find the best time of day for you. Some of us are morning people, some are night people, some are in-between. This is a genetic pre-disposition based on sleep research. Find the best time for you to meditate when you’re not sleepy. For night owls, meditating first thing in the morning is a challenge, while for early birds this is fantastic. Try different times of day to find your sweet spot for wakefulness.
Check your intention. Ask yourself if you are meditating to rest or if you are meditating to practice training your mind. If your goal is primarily to rest and you fall asleep during meditation, you have achieved your goal. If you need more rest, taking a nap may be a better strategy than sitting for meditation.
Use bright lights. Instead of sitting in a dimly lit room surrounded by candles, sit in a brightly lit room. Yes, candles set a lovely mood but if you’re sleepy, it may put you in the mood to snooze!
Move first, then sit. Yoga asana practice was designed to prepare the body for meditation as the ancients knew movement helped prepare for the body for sitting. Monks often intersperse seated meditation with walking. Before you sit, do some form of movement to get your circulation pumping and lift your energy. Then, sit and focus your mind.
Drink tea or coffee. Caffeine has been a meditation aid for monks for centuries. Enjoy a coffee or tea before you sit. However, avoid overdoing it so that you do not have caffeine jitters.
Stand. Standing meditation is a practice. I have attended retreats where we sometimes meditate as much as 10 hours a day. Nothing requires you to always sit. Try a short standing meditation from time to time to experience the difference. My teacher, Jack Kornfield, shared a story where he once did a standing meditation for 8 hours! You don’t need to try it for this long, but know that this option is available for you, particularly when you’re feeling sleepy.
Do a walking meditation. Walking meditation is also possible. I discuss how you can transform any movement activity into a meditation in this blog post. Stay tuned for my video demonstration of walking meditation.
Listen to up tempo music. Instead of drowsy, trance-inducing stereotypic meditation music, listen to tunes that are calming but also upbeat. Music that does not have a specific beat is best. I particularly enjoy nature sounds for the added benefit of cultivating feelings of being in nature (a health booster - see this post).
Diffuse essential oils. Pure essential oils are another fantastic way to add another sensory dimension to your meditation experience while boosting wakefulness. Citrus scents or rosemary are invigorating. Best to go to a shop and sample different scents to see what appeals to you. Look for something refreshing that reminds you of feeling joyful and energetic.
Wear street clothes. This is significant because you want to avoid as many cues as possible that remind your mind and body of sleep. While it’s important to be comfortable when you meditate, if you put on your PJs or nightie, it’s a signal that you’re getting ready for bedtime. Wear clothes that represent a wakeful you.

And, here’s a bonus tip! It also helps to meditate together with others. This amplifies the meditation energy and not only deepens your meditation experience but also increases the likelihood that you will stay awake with your friends.

I have a Facebook group where I offer weekday daily guided meditations, please click here to join us. You’re always welcome! If you prefer to listen to me explain these tips, check out the video below.

If you find yourself falling asleep or dozing off when you're trying to meditate, this video helps you. Most of us don't want to sleep when meditating—we want to stay awake! Here, I share 10 tips on how to stay awake while meditating that's part of my playlist on Meditation FAQs. I answer common questions about meditation and mindfulness to make starting your meditation practice easier. How not to fall asleep during meditation is important to troubleshoot, but can be easily solved with a few simple changes.

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SCRATCH OR NOT TO SCRATCH DURING MEDITATION

Shirley Archer — Mon, 15 Jun 2020 09:20:00 GMT

HOW AN ITCH CAN INCREASE MINDFULNESS

All too often, we finally sit for meditation, only to find our serenity disturbed by a persistent desire to scratch an itch. Is it Murphy’s Law? Is it a cosmic plot to prevent inner calm? Whatever the cause, the presence of an itch is actually an opportunity to improve mindfulness.

The practice of mindfulness includes observing thoughts, emotions and sensations. An itch is a physical sensation. It can stimulate thoughts, “What should I do?” It can trigger emotions, “I want to scratch that itch. I’m annoyed that I want to scratch that itch. I’m irritated that the itch will not go away. I’m frustrated that I’m thinking about an itch.”

Thoughts, feelings and sensations are objects of attention in the mind. While the itch is a physical sensation, the thoughts and feelings that surround it are in your mind. Noticing everything that comes up in both the mind and body when you experience the sensation of itchiness can heighten awareness of the habitual mental working patterns. For example, a mental habit may be the tendency to replay a question over and over in your mind.

Practice observation rather than immediate action. Instead of mindlessly giving in to your desire to itch with an immediate scratch, your pause to observe the itching sensation provides you with choices. You may consciously decide to satisfy your desire to scratch. Or, you may choose to observe the desire. By pausing, you may notice that the urge fades over time. By noticing this, you can realize that it is not necessary to respond to every urge with action.

Choose to respond or not. For example, if you see a commercial of a delicious pizza, it may trigger a desire for pizza. But, eating pizza in the moment may not be the best option for you. With your practice of observing desires without immediately reacting, you may notice that your desire for pizza fades after the commercial ends. Transforming automatic responses into active choices, allows you to direct your life from intention rather than from habit.

Strengthen your intention to choose through the power of pausing. While noticing an itch during meditation and deciding whether or not to scratch it may seem trivial, it’s an opportunity to practice observing desires and potential reactions and exercising your power of intentional choice.

Harnessing your power to choose rather than to react in situations helps you to direct your life with present awareness toward the life you want, rather than being stuck in patterns that may not be giving you the results that you desire.

The freedom to create your life afresh in every moment offers the ultimate opportunity to live fully and happily. So, next time you have an itch during meditation, welcome the chance to strengthen your personal power.

Here, I discuss how that annoying itch can be your TEACHER. You're getting into the zone and there it is—the irresistible urge to SCRATCH! Then, the mental debate—should I scratch or not scratch? After watching this video, you'll know how to deal with an itch and how observing the experience can deepen your understanding of mindfulness. This is part of my playlist on Meditation FAQs. I answer common questions about meditation and mindfulness to make starting your meditation practice easier.

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BODY AWARENESS MEDITATION FOR COVID-19

Shirley Archer — Thu, 07 May 2020 10:29:48 GMT

Meditating during the coronavirus pandemic can help to calm and settle anxiety and fears. Pausing for a few minutes of presence can quiet and clear your mind. Many events are out of our control. Regular meditation calms our mind and body. Mindful meditation can boost immunity. Studies show that people who practice mindfulness are less likely to get sick and if they become sick, tend to be sicker for shorter times.