Meditation mode
Marquette experts explain meditation and outline ways to get most out of the practice
This year has been a tough one for many.
Between the ongoing coronavirus pandemic, social justice issues, the added pressure of the election season and more, it is valid to feel overwhelmed.
Dr. Karisse A. Callender, assistant professor of counselor education and counseling psychology in the College of Education, and Rev. Ryan Duns, S.J., assistant chair and assistant professor of theology in the Klingler College of Arts and Sciences, say people should consider practicing meditation to decompress, reflect and promote mindfulness heading into the new year.
Meditation, Callender says, has been in existence for many years and involves the intentional connection of the mind and body. The practice, she says, can contribute to improved focus, and quality of sleep, better social and self-awareness, and stress reduction
“It is important to acknowledge that not everyone feels comfortable with the word ‘meditation’ — which is okay,” Callender says. “In that case, I urge those individuals to focus on the outcome as opposed to the actual word. Also, while you might feel calm, relaxed or rested during or after a meditation practice, the goal of meditation is not to only make you feel better, although that can be a wonderful effect. When you practice meditation, you are training your mind and body to learn how to cope with daily life and better respond to your environment and experiences. This can lead to greater awareness of what is happening within and around you.”
While meditation may look, feel and sound different for every person, there are various things that can help one get the most out of the practice.
Here, Father Duns provides some suggestions for optimal meditation that also underscore Marquette’s Jesuit mission and values, including cura personalis — care of the whole person:
Acknowledge
We can expend a lot of time and energy downplaying and minimizing the chaos around us. The practice of prayer and meditation will not create a different reality. They can, however, empower us to be in the present moment in a different way. Our first step to developing a spiritual practice is to acknowledge the reality of our context as it is. It may not be ideal, but this is our starting point.
Whether sitting at your desk, before starting your car in the garage, or in the break room or a park bench, it doesn’t matter. Saint Ignatius understood that God seeks to deal directly with each of us and will do so whenever and wherever we open our hearts. Whether we have five minutes or twenty, begin where you are and open yourself to the God who desires to be in communion with you. As you acknowledge the chaos, acknowledge that the one who creates and loves you is with you now.
Breathe
When we are under stress, our breathing becomes erratic. Take these moments to restore balance to your body and soul. Begin by breathing in through your nose for four counts. Pause. Now, exhale through your mouth for six counts. Repeat this several times and try to maintain the rhythm throughout your practice.
Commit
I find it helpful to commit a set amount of time to my daily practice. If it’s in-between appointments, I set my phone for five minutes.
In the early morning, I give myself thirty minutes. I do this for two reasons. First, spiritual practice takes discipline. It’s easy to “give up” after a few moments. Adhering to the set-time gives me a sense of accountability. Second, committing to a set amount of time, gives me the freedom to immerse myself wholly in my practice without having to check to see how much time I have left.
Descend
With eyes closed, allow yourself to sink into the darkness. When anxieties and fears and thoughts intrude and try to pull you back to the surface, do not fight them. Instead, relax more and let yourself slip past them as you descend into the inner silence.
Sometimes, a word or a prayer can help guide this descent. “Love,” “Peace,” “Grace,” might help. Perhaps a phrase like, “I trust in you” or “Be with me” may assist us in remaining focused on being present. When distractions present themselves — oh, and they will announce themselves! — use your word or phrase to deflect them. As you move deeper into your spiritual core, allow yourself to be recharged by the peaceful presence you encounter there. Here, in your innermost core, the God who creates and sustains all life draws you into a silent embrace. Allow yourself you be enveloped in this grace.
Emerge
When you have fulfilled your time commitment, ease out of the silence. As you do so, offer a word of thanks for this opportunity to recharge. Ask that the peace that has settled on your heart in these moments to carry over into the rest of your day. Perhaps you may ask for the light to see how you may share with others the peace, love, and hope, you have experienced in these moments.
Follow
Just as we can’t get physically fit by going to the gym once per month, we can’t expect to grow spiritually stronger without regular practice. Try to carve out a few minutes of time each day and follow through on your new routine.
Christians may find it helpful to make use of podcasts. This Advent season, perhaps dedicating one of your commutes to a daily retreat or some reflective prayer time will help practitioners to stay centered in tumultuous times.
