Meditation That You’ll Actually Enjoy

We previously wrote about…

No-Frills, Evidence-Based Mindfulness

this is a great primer, by the way, for the science and simplicity of mindfulness, along with the simplest mindfulness meditation to get you going.

Today, we’re going to have some fun with meditation.

First: The Problem

Once the usefulness and health benefits of meditation have been established, often people want to meditate, but complain they don’t have the time.

But that’s not the real reason, though, is it?

Let’s face it, a basic meditation can give benefits within two minutes. Or within two breaths, for that matter. So, it’s not really for a lack of time.

The real reason is because it doesn’t feel productive, and it’s not fun. For us to feel motivated to do a thing, usually we need at least one or the other. And even if we know it really is productive, it not feeling that way will hobble us.

So instead, let us make things a little more fun, with…

Meditation games!

As it turns out, there are good kinds of meditation with which one can have a little fun.

Catch the next thought

A common feature of many meditative practices is the experience of having fewer, or ideally no, thoughts.

But it’s hard to enact a negative, and thoughts keep coming.

So instead, make yourself comfortable, settle in, and lie in wait for thoughts. When one comes along, pounce on it in your mind. And then release it, and wait for the next.

At first, your thoughts may be coming thick and fast, but soon, you’ll find the pauses between them lengthening, and you have moments of contented not-knowing of what the next thought will be before it comes along.

This state of relaxed, ready alertness, calm and receptive, is exactly what we’re hoping to find here. But don’t worry about that while you’re busy lying in wait for the next wild thought to come along

Counting breaths

Many meditative practices involve focus on one’s breath. But it’s easy for attention to wander!

This game is a simple one. Count your breaths, not trying to change your rate of breathing at all, just letting it be, and see how high you can get before you lose count.

Breathing in and out, once, counts as one breath, by the way.

You may find that your rate of breathing naturally slows while you’re doing this. That’s fine; let it. It’ll add to the challenge of the game, because before long there will be lengthy pauses between each number.

If you lose count, just start again, and see if you can beat your high score.

This meditation game is an excellent exercise to build for sustained focus, while also improving the quality of breathing (as a side-effect of merely paying attention to it).

Hot spot, cold spot

The above two meditation games were drawn from Japanese and Chinese meditative practices, zen and qigong respectively; this one’s from an Indian meditative practice, yoga nidra. But for now, just approach it with a sense of playful curiosity, for best results.

Make yourself comfortable, lying on your back, arms by your sides.

Take a moment first to pay attention to each part of your body from head to toe, and release any tension that you may be holding along the way.

First part: mentally scan your body for where it feels warmest, or most active, or most wanting of attention (for example if there is pain, or an itch, or some other sensation); that’s your “hot spot” for the moment.

Second part: mentally scan your body for where it feels coolest, or most inert, or almost like it’s not a part of your body at all; that’s your “cold spot” for the moment.

Now, see if you can flip them. Whether you can or can’t, notice if your “hot spot” or “cold spot” moves, or if you can move them consciously.

This meditation game is a great exercise to strengthen interoception and somatic awareness in general—essential for being able to “listen to your body”!

Closing thoughts

All three practices above have very serious reasons and great benefits, but make sure you don’t skip enjoyment of the fun aspects!

Being “young at heart” is, in part, to do with the ability to enjoy—literally, to take joy in—the little things in life.

With that in mind, all we have left to say here is…

Enjoy!

What Grief Does To The Body (And How To Manage It)

In life, we will almost all lose loved ones and suffer bereavement. For most people, this starts with grandparents, eventually moves to parents, and then people our own generation; partners, siblings, close friends. And of course, sometimes and perhaps most devastatingly, we can lose people younger than ourselves.

For something that almost everyone suffers, there is often very little in the way of preparation given beforehand, and afterwards, a condolences card is nice but can’t do a lot for our mental health.

And with mental health, our physical health can go too, if we very understandably neglect it at such a time.

So, how to survive devastating loss, and come out the other side, hopefully thriving? It seems like a tall order indeed.

First, the foundations:

You’re probably familiar with the stages of grief. In their most commonly-presented form, they are:

1. Denial
2. Anger
3. Bargaining
4. Depression
5. Acceptance

You’ve probably also heard/read that we won’t always go through them in order, and also that grief is deeply personal and proceeds on its own timescale.

It is generally considered healthy to go through them.

What do they look like?

Naturally this can vary a lot from person to person, but examples in the case of bereavement could be:

1. Denial: “This surely has not really happened; I’ll carry on as though it hasn’t”
2. Anger: “Why didn’t I do xyz differently while I had the chance?!”
3. Bargaining: “I will do such-and-such in their honor, and this will be a way of expressing the love I wish I could give them in a way they could receive”
4. Depression: “What is the point of me without them? The sooner I join them, the better.”
5. Acceptance: “I was so lucky that we had the time together that we did, and enriched each other’s lives while we could”

We can speedrun these or we can get stuck on one for years. We can bounce back and forth. We can think we’re at acceptance, and then a previous stage will hit us like a tonne of bricks.

What if we don’t?

Assuming that our lost loved one was indeed a loved one (as opposed to someone we are merely societally expected to mourn), then failing to process that grief will tend to have a big impact on our life—and health. These health problems can include:

• Sleep disruption
• Poor immune function
• Cardiovascular problems
• Physical pain
• Suicidal ideation

As you can see, three out of five of those can result in death. The other two aren’t great either. So why isn’t this taken more seriously as a matter of health?

Death is, ironically, considered something we “just have to live with”.

But how?

Coping strategies

You’ll note that most of the stages of grief are not enjoyable per se. For this reason, it’s common to try to avoid them—hence denial usually being first.

But, that is like not getting a lump checked out because you don’t want a cancer diagnosis. The emotional reasoning is understandable, but it’s ultimately self-destructive.

First, have a plan. If a death is foreseen, you can even work out this plan together.

But even if that time has now passed, it’s “better late than never” to make a plan for looking after yourself, e.g:

• How you will try to get enough sleep (tricky, but sincerely try)
• How you will remember to eat (and ideally, healthily)
• How you will still get exercise (a walk in the park is fine; see some greenery and get some sunlight)
• How you will avoid self-destructive urges (from indirect, e.g. drinking, to direct, e.g. suicidality)
• How you will keep up with the other things important in your life (work, friends, family)
• How you will actively work to process your grief (e.g. journaling, or perhaps grief counselling)

Some previous articles of ours that may help:

• How To Keep On Keeping On ← this is about looking after general health when motivation is low
• The Mental Health First-Aid You’ll Hopefully Never Need ← this is about managing depression
• How To Stay Alive (When You Really Don’t Want To) ← this is about managing suicidality

If it works, it works

If we are all unique, then any relationship between any two people is uniqueness squared. Little wonder, then, that our grief may be unique too. And it can be complicated further:

• Sometimes we had a complicated relationship with someone
• Sometimes the circumstances of their death were complicated

There is, for that matter, such a thing as “complicated grief”:

Read more: Complicated grief and prolonged grief disorder (Medical News Today)

We also previously reviewed a book on “ambiguous loss”, exploring grieving when we cannot grieve in the normal way because someone is gone and/but/maybe not gone.

For example, if someone is in a long-term coma from which they may never recover, or if they are missing-presumed-dead. Those kinds of situations are complicated too.

Unusual circumstances may call for unusual coping strategies, so how can we discern what is healthy and what isn’t?

The litmus test is: is it enabling you to continue going about your life in a way that allows you to fulfil your internal personal aspirations and external social responsibilities? If so, it’s probably healthy.

Look after yourself. And if you can, tell your loved ones you love them today.