Ep 58: Meditation Sounds Easy, Is It?

Meditation is a practice of focusing the mind to regulate your nervous system by reaching for a state of mental clarity, emotional calm, and overall awareness. 

However, the thought of starting a meditation practice can feel out of reach. Whether you think “I can’t possibly sit still for 15 or more minutes” or “It’s impossible to quiet my mind” you too CAN meditate, and you can encourage your students to try it as well… so let’s talk about it.

Get your journal for this one because I’ve got lots of ideas for you!

YouTube: Yoga with Monica Bright

Transcript

Monica: 0:00

Meditation is a practice of focusing your mind to regulate your nervous system. By reaching for a state of mental clarity, emotional, calm, and overall awareness. However, the thought of starting a meditation practice can feel out of reach, whether you think I can possibly sit still for 15 or more minutes or. It's impossible to quiet my mind. You too can meditate and you can encourage your students to try it as well. So let's talk about it. Welcome to the Essential Conversations for Yoga Teachers podcast with me. I'm Monica Bright, and I've been teaching yoga and running my yoga business for over a decade. This is the podcast for you if you're a yoga teacher, you're looking for support, you love to be in conversation, and you're a lifelong student. In this podcast, I'll share with you My life as a yoga teacher, the lessons I've learned, my process for building my business, and helpful ideas, tools, strategies, and systems I use and you can use so that your business thrives. We'll cover a diverse range of topics that will help you whether you're just starting out or you've got years under your belt and you want to dive deep and set yourself up for success. I'm so glad you're here. Listen, I don't take myself too seriously, so expect to hear some laughs along the way. Now, let's do this together. Oh, welcome back to the podcast. I am so glad. Yvette you are back. My name is Monica. And at the time of this recording, I am fresh off of another. Weekend yoga retreat. And let me tell you something, they are so nourishing. If you've never gone on a yoga retreat or if your. A teacher who has never led one. You got to do it. That's all I'm going to say is you got to do it. There's so many benefits. Uh, and teachings and learnings from, going on retreat. It's just really amazing. So I'm just feeling full of like love and joy and gratitude. this week's episode is about meditation, and I'm going to tell you a little secret it's inspired. By my daughter, who is taking an anatomy class in school this year and she and a friend have to partner up. And do a presentation on meditation. So she ran home and she was like, mom, you have to help me. Because I have to understand. Meditation and present on it. So I was like, absolutely. Yes. And so I'm recording those for you all, but I'm going to tell her that she needs to listen to this episode as well. So she gets. A deeper understanding of meditation. So the question is, do you teach meditation? What do you think about meditation? And do you realize how many benefits there are for incorporating a meditation? practice. Into your life or introducing it to your students lives. And in this episode, I'm just going to talk to you about the many benefits. Of meditation, how you can introduce it to your students. We'll do a little bit of myth-busting around meditation and I just give you some background information on it. So it doesn't seem like such a, a daunting practice that nobody can practice because. It's the idea of it is just let me sit still and not think about anything. All right. Let's get started. Meditation is a practice of focusing your mind. To regulate your nervous system, which is why I love it so much. And you do it by reaching for a state of mental clarity. Uh, emotional, calm and overall awareness. However, the thought of starting a meditation practice can feel out of reach for many, the stories we've been told about it and how it's portrayed online. Can leave. Some people feeling like meditation isn't for them. As a yoga teacher, you may be thinking of offering meditation practices to your students. So how do you get them to buy in? Especially if they've never tried it before. Sometimes the best teacher of a concept or practice is the experience of it. Let's talk a little bit about meditation, the benefits of it, some myths and misconceptions, and how to make the practice of meditation appealing to your students. You can use meditation as a practice to introduce your students to relaxation self-discovery and improved mental wellbeing. Meditation at its core involves cultivating a sense of presence and stillness. Remember that the practice of yoga Asana was used to prepare the body for the stillness of meditation. And in the west, we've gotten away from combining the two and have elevated the practice of Asana over many other practices of yoga. Unfortunately. Yoga has become a workout in a sense, but the true practice of yoga is internal work that elevates his students to become more mindful self-aware and accountable for their lives, their decisions. And. Even their relationships. Let's talk about the key elements of meditation. They are focused attention, mindfulness and awareness, relaxation, and being present. When you focus your attention, you concentrate on a single point of focus, such as your breath, a mantra, a sound or an image. Mindfulness and awareness includes observing your thoughts, your emotions, and your sensations without judgment. Uh, allowing them to come and go. Practicing relaxation helps you create a state of physical and mental ease to counter stress and tension. You may be experiencing in life. And practicing presence. Helps you shift your mind away from past regrets or future anxieties and center it in the here and now, which is really all we have. Right. Meditation can seem unattainable. I mean, think about what you've seen and heard about it. Sitting cross legged. Palms facing up a neutral spine and your eyes closed. But what about the student who has limited range of motion or the student with chronic back pain across leg seat might sound horrendous or think about the student. Whose mind races and they have a really difficult time turning their thoughts down. The idea of stillness and quiet might feel off-putting, but we can help them by offering different types of meditation and various ways for them to practice it. Here are a few different types of meditation and you can introduce these to students so that they can choose a type that aligns with their goals. First is mindfulness meditation. It's done by teaching students to observe their thoughts and sensations in the present moment without judgment. The core elements of mindfulness meditation include present moment awareness by directing your attention to what is happening right now. Whether it's your breath, body sensations, or the sounds around you. Non-judgemental observation. Through observing your thoughts and feelings without labeling them as good or bad. Acceptance allowing things to be, as they are without trying to change, fix, or avoid them. Returning awareness to the initial focus by gently guiding students' attention back to their anchor, for example, their breath or their body, or whenever you feel their mind might be wandering. Mindfulness meditation. Isn't limited to a sitting practice either. It can be incorporated throughout the day. You can teach students to incorporate it into their daily activities. Some examples include mindful eating, teach students to pay attention to the taste, the texture and smell of their food. Notice how it feels to chew and swallow. Or mindful walking. You can practice this by connecting to the feeling of the ground beneath your feet, noticing the rhythm of your steps and taking in the sights. And the sounds around you. How about mindful listening. This can really become a game changer in your conversations with others. Fully engage with a conversation, listening attentively, without planning your response or letting your mind wander you listen to hear instead of listening to respond. And mindful breathing. Take a few intentional deep breaths during moments of stress. To recenter yourself. Next is focused attention meditation. This is directing your focus on a single object, such as the breath. A candle flame. Or a mantra. I'm sure you've heard of transcendental meditation. Transcendental meditation is a simple, effortless form of meditation that involves silently repeating a specific mantra in a quiet position. Transcendental meditation is designed to help the mind settle into a state of restful awareness, allowing the student to experience a deep sense of relaxation and inner calm. Unlike some other forms of meditation, transcendental meditation does not require focus or concentration, but rather relies on the natural tendency of the mind to move toward greater peace. How does transcendental meditation differ from other forms of meditation? The first way is effortless versus concentration. Transcendental meditation does not require focusing on the breath visualizations or mindfulness. Instead it allows the mind to settle naturally. Mantra use the mantra in transcendental meditation is chosen specifically for the individual and is meant to have no meaning. Unlike mantras in other traditions that may have spiritual or cultural significance. And finally standardized instruction. Transcendental meditation is typically taught through certified teachers in a structured course, ensuring consistency. Across practitioners. Then there's also Metta meditation or loving kindness, meditation, where you help students learn to cultivate feelings of compassion and love for themselves and others. Two of my favorites to teach our body scan meditation and yoga nidra. Body scan meditation is a mindfulness practice that involves directing your awareness to different parts of your body. Observing sensations and releasing tension. It's a grounding technique designed to bring attention to the present moment by exploring the physical sensations such as warmth, tightness, tingling, or stillness without judgment, or the need to change anything. This practice is often used to reduce stress, improve body awareness and foster relaxation. It's commonly practice in mindfulness, meditation, yoga and therapeutic sessions, like mindfulness based stress reduction. The goal of a body scan is not to fix. Anything, but to develop a deeper awareness of how the body feels in the present moment. It allows you to connect with your body. It helps you tune into sensations that may go unnoticed in daily life. It helps you release tension by encouraging you to relax by consciously letting go of physical and emotional tightness. It regulates your nervous system by shifting the body from the fight or flight response into the rest and digest mode. And it increases mind, body connection. By enhancing awareness of how emotions, stress, or posture manifest in the body. The typical order of a body scan moves systematically from head to toe or toe to head. Here's an example order if you're starting at the head, it's the crown of the head. The forehead. Temples and eyes. Then jaw, mouth and throat. Shoulders and arms. Chest and upper back. The abdomen and lower back. Hips and pelvis. Thighs and knees, lower legs, ankles and feet. Alternatively, you can adapt the sequence based on your needs, such as focusing only on specific areas of discomfort. Body scan meditation works by engaging the Vegas nerve, a key player in the parasympathetic nervous system by directing attention to the body and encouraging conscious relaxation. The practice helps reduce the body's stress response, fight or flight. And promotes feelings of safety and calm. Breathing into areas of tension enhances circulation, reduces inflammation and helps the brain interpret bodily sensations, more calmly making it a powerful tool for nervous system regulation, which is why I love it so much. And finally there's yoga nidra. Yoga nidra is often called yoga sleep is a guided meditation practice that leads you into a state of deep physical, mental, and emotional relaxation. While maintaining a trace of conscious awareness. it's a systematic technique that takes the student into a profound state of rest. Similar to the border between waking and sleep while remaining alert. Unlike other forms of meditation that focus on concentration or mindfulness. Yoga nidra is a structured practice that encourages complete surrender to the guidance of you, the teacher or recording. It is both restorative and transformative offering benefits for stress relief, emotional healing, and self awareness. you may be asking how does yoga nidra differ from other meditation practices? Well, it's guided versus self-lead yoga. Nidra is fully guided by a teacher or a recording, which allows the student to surrender completely. there's no effort required to maintain focus. As the teacher provides continuous clues. Other meditation practices often involve self guided techniques, such as concentration. Visualization or mindfulness and require active participation in maintaining focus or awareness. Yoga nidra is goal oriented relaxation. Yoga nidra is specifically designed to take the student into a state of deep rest and subconscious healing, Which is ideal for managing stress, insomnia, or trauma. Whereas other meditation practices may focus on goals such as developing concentration, fostering mindfulness, or deepening spiritual practices. The next is the impact on brainwaves yoga nidra promotes a transition into theta and Delta brainwave states, which are associated with deep rest and healing. While other meditation practices. I often focus on alpha and beta states, which are associated with alert, relaxation, and active mindfulness. And finally accessibility. Yoga nidra is accessible to everyone, regardless of experience, level or physical ability because yoga nidra is guided. Students have a voice to listen to, which might help them to stay centered, focused, and relaxed. Whereas other meditation practices might require more discipline practice or mental focus. Because students aren't being led by your voice. This can be challenging for beginners or those experiencing a lot of stress. So, how do you get students to want to try meditation? One way is to discuss the many benefits of meditation. You can explain how meditation affects mental and emotional health by reducing stress and anxiety, improving focus and concentration. And enhancing emotional resilience and mood. Meditation also improves physical health by lowering one's blood pressure, supporting and encouraging better sleep. And by boosting. Your immune function. Meditation helps students tap into their spiritual growth by fostering a sense of connection to oneself and to others and encourages more self-awareness and personal growth. Here's a benefit that you may not have thought about. Meditation helps to improve your relationships by encouraging you. Uh, to increase your empathy and compassion for others and helps you manage your emotional reactivity. Meditation works by training your brain to shift from a reactive state to a calm, focused state. And often engages the parasympathetic nervous system, the rest and digest system, helping to counterbalance the effects of stress. Regular practice strengthens your brain's ability to maintain focus. Regulate emotions and foster a sense of peace. You can help students find interest in meditation by dispelling myths about it. I'm sure that they've heard that meditation is about stopping your thoughts altogether. And in fact, the truth is meditation is not about eliminating thoughts. But learning to observe them without attachment. Or you need a lot of time to meditate when instead the truth is even a few minutes of meditation can make a world of difference. Or how about only spiritual people meditate? We know the truth is that meditation is a practical tool accessible to everyone, regardless of their spiritual beliefs. We just need to be sure to help students understand that these myths about meditation are not true. To help students get started with meditation. You could give them a quick guide and ask them to try it out at home. First in a space that feels familiar and safe for them. Tell them to find a quiet and comfortable space. Sit or lie down in a relaxed, but alert position. Focus on their breath or another anchor, for example, a mantra or a sound. And tell them when your mind wanders, just gently bring it back to your focus. And remind them to start with a few minutes and gradually increase the time as they feel comfortable. It's always good to remind them that meditation is a flexible practice. There's no single right way to do it. The key is consistency and finding what works best for them. How can you give them a little taste of it in your classes? Think about weaving in a couple of minutes at the end, when students are in Shavasana, they're probably already used to lying comfortably on their mats and you could incorporate a short body scan for example, and still leave time for quiet Shavasana as well. I hope that you introduce more students to meditation because it can be such a nourishing, And nervous system regulating practice that will help students navigate life more and mindfully and with a tool to help reduce their stress. Meditation is one of my favorite workshops to offer and it always sells out. Exposing or reuniting you with your meditation practice is my gift to you. And if it feels challenging, that's okay. I've often felt challenged to soften my mind chatter during meditation too. If you're not already teaching meditation, consider it. It's such a beautiful and much needed practice. When you have a layered approach to your teaching and include various formats, such as yen, restorative, and meditation. You help introduce students to various aspects of the yoga practice. And help them realize that it's not a workout, but a work in. These classes, help students find their way to the practices that will serve them best. It's so important. For us to have this conversation so that you remember that there are so many opportunities for you in the yoga teaching world. If you love this episode, let me know. I've added a link in the show notes for you to send me a quick text message about your thoughts on this. Episode or any other, I won't know your phone number. It's just a neat addition to the platform that I use for this new and super easy way for you to communicate with me. Once you click on it, it will take you to your messages, but don't delete the code. That's how your message will get to me. And I would love to know your thoughts. I subscribe to the podcast. So you're always in the know when a new episode drops and share it with another yoga teacher who you think would love to be in on these conversations. Thank you for helping to spread the word about this podcast. And if you've been taking notes in your journal, as you listen to these episodes, I'm so glad you are. And I would love to hear about it. Don't forget to download the ebook sequencing for different injuries. The link is in the show notes, and I promise you, it will help you form a foundation for teaching students with injuries. And it'll be a great resource for you to return to, again. And again, When you download the ebook, you'll be joining my newsletter. That's just for yoga teachers. I've got more exciting teachings coming soon. So I want to tell you all about them. The link is in the show notes below, and I would love for you to join it so we can always stay connected. All right. That's it for now. Bye. Mhm.