The Rock And The Stream
“The goal of meditation is not to get rid of thoughts or emotions. The goal is to become more aware of your thoughts and emotions and learn how to move through them without getting stuck.”
Image Credit @patricktravelist
While meditation has become more mainstream, folks often dismiss it as a beneficial technique because of uncertainty about what it is. It is not removing all thoughts or stopping the incessant activity of one’s mind. It is not an Eastern religion. Meditation is a state of awareness and calm and one of the most effective forms of stress reduction.
Some have viewed meditation as only one practice, but there are various forms of meditation. Here are nine types of popular meditation practice: mindfulness meditation, spiritual meditation, focused meditation, movement meditation, mantra meditation, transcendental meditation, progressive relaxation, loving-kindness meditation, and visualization meditation (or guided imagery). Knowing the possibilities, most anyone can discover two or three helpful meditation practices. Finding one or more that “calls your name” or meets your needs is the key. Transcendental meditation may not be your thing, but spiritual meditation might be. With a movement meditation practice, yoga is ineffective for me, but tai chi is a better fit.
The benefits of meditation are well known. With regular practice, meditation can reduce racing thoughts, anxiety, depression, insomnia, pain, and muscle tension, increase confidence and self-esteem, and provide a sense of well-being, to name a few. Research studies have documented reduced levels of pro-inflammatory genes following meditation, which correlates with faster physical recovery from a stressful situation. So, the question is not, “Should I try meditation?” but, “Which meditation practices will work best for me?”
If meditation is an unfamiliar modality, guided imagery is an easy place to begin. Many guided meditations are readily available online, so many that it may be overwhelming. Choosing a soothing voice and a pleasant topic will create a positive experience. For example, if you have a fear of water or are inclined to motion sickness, guided imagery of sailing in the ocean wouldn’t be beneficial.
Visualization meditation can be used for mental rehearsal or stress reduction. Athletes mentally rehearse the perfect game or competition. Patients can mentally rehearse getting through the surgery and participating in family events days and months afterward. As a stress reduction technique, visualization meditation provides the mechanism to create mental images to relieve anxiety symptoms and achieve a more relaxed state of mind. The best part is that it can be done anywhere, anytime.
I attended a meditation breakout session at an oncology social work conference years ago. One of the activities was a visualization meditation about the rock and the stream. Participants were asked to visualize a mountain stream and to choose “to be” the rock or the stream. I decided to be the rock – visualizing being strong, firmly planted in the stream, basking in the sunlight. Another time, I chose to be the stream – feeling liberated and calm after placing my thoughts and worries on the passing leaves as they floated downstream.
Being the rock, I knew that the elements could impact even a rock, but I chose to focus on strength and being grounded. Being the stream, I knew that water could be a raging river, but I preferred to envision being a calm, gently flowing stream carrying the leaves, and my racing thoughts, far away.