Such a useful tool that some of us do without realizing, and some can’t even imagine the first step.

At 3CC we have talked about meditation many times. The different types of meditation out there and their applications could make your head spin. Wyatt and Jeff are regular practitioners, that can hopefully de-mystify some aspects for you and give a solid direction to start.

Breath Work

This is generally where all meditation starts, control or intention with the breath. Following different breath patterns can have an influence on your heart rate and state of mind. Most meditative breathing requires that you slow down your breathing, which also slows down your heart and calms the mind. Excited and quick breathing patterns can be used to accelerate the heart and create a more excited, if not haphazard mental state.

Block Breathing is commonly used by Special Forces and Special Operations in the military, to keep a level head during high risk scenarios. Try this pattern to get started.

Breathe-in 5 count, Hold 5 count, Breathe-out 5 count, Hold 5 count, Repeat.

If the count feels too strenuous, just reduce the count until it is comfortable. The main goal is to draw out your breath pattern and make it consistent.

For those more advanced that want to try meditation focused around excited states of mind. Try a breathing pattern like the Wim Hoff method. Relying short, quick, but deep breaths with intermittent and sporadic holds. This can hyper-oxygenate the blood, increase heart rate, and even give a euphoric or lightheaded feeling. Again…. Not recommended for beginners, as it can be difficult to self regulate out of this breathing pattern, if you get too worked up.

Visualization

A picture can say a thousand words, and maybe more if it means something to you. Humans are inherently visual and conceptual creatures. Imagery can invoke feelings, ideas, or entire stories. It’s why branding and logos even work. When you see a strong symbol or even someone in your life, you don’t just think about what they look like visually. You instantly recall and summarize everything they are, experiences you shared, and how they make you feel from just a glance.

Good visualization can be extremely powerful for meditation. Whether it’s an image you hold in your head, scenery you’re observing, or just a picture. Find a symbol or imagery that invokes a feeling you want to meditate on and focus on it. It can be that simple.

You can also use imagery as a form of grounding or to invoke a mental state on the fly. If I am feeling overwhelmed, I imagine roots growing out of my feet into the ground and picture myself as a strong tall tree. This helps me feel planted in place and confident. Nothing can move me.

Mantras

Your first thought might be a monk on some mountain top going OHmmm. While this is technically correct, there’s more method to the madness. The different sounds that you’re imagining monks make actually have incredibly specific meaning. Ohm is a sound meant to invoke and reflect on the divine and the universe as a whole.

I don’t know about you, but that’s kind of a lofty start for me. A mantra just needs to be a phrase that has meaning and intention to you. Instead of trying to imitate what ascetic monks and devote Buddhists use, we need to find something that works and has purpose for us as individuals.

If you need to focus on lowering your anxiety and feeling safe try something like this. “I am safe, I am a fortress, a tree amidst a storm, rooted and strong.”

For lowering stress or anxiety of what’s to come. “I am a pioneer, I charge ahead, I can handle anything that comes my way.”

A good mantra should allow you to reflect and think critically, while encouraging you to take the appropriate action. Try different ones until you find a good fit.

Stimming / Self-Soothing

This type of behavior is often associated with those on the spectrum or with neuro-divergent symptoms. A little public secret tho… We all do it, whether we realize it or not. Tapping on a surface with your foot or fingers when you’re impatient. Deep sighs or humming when your uncomfortable. Oral fixations and much more are all a form of self-soothing.

But how can we take advantage of it with a purpose? During meditation tapping yourself or indulging in self-soothing can be a way to startle yourself or re-direct back into why you’re meditating. Experience a distracting thought or upsetting idea, tap yourself on the chest as a jolt away from the topic. At least until you’re ready to delve into the topic.

Heavy tapping on lymph node points, across muscles and your chest cavity also happen to have positive health affects on circulation and inflammation.

You can also use it as a form of anchor for when you can’t meditate. If you have regular thoughts or feelings that derail you from socializing or handling what needs to be done, rely on a discreet stim or self-soothing. This is most effective if practiced and prepared in advance while meditating. Focus on soothing thoughts or a mentality you want to hold onto when out in the real world. Then use the stim that you want as an anchor while holding onto that mentality. If done enough, you can reinforce that stim to have even greater psychological affect. Immediately placing you in the desired mentality.

Dynamic

This form of meditation incorporates any and all forms previously mentioned. Having a guide for this type of meditation is highly recommended for beginners, over-thinking what elements you need/want to incorporate can be overwhelming and counter-productive to the practice. If you have more experience with different forms of meditation, then it can be fun challenge to yourself to just let it take over and incorporate everything on the fly.

Dynamic meditation can be a powerful and liberating experience, with the right guide or tapping into a flow that works for you.

If you want to try dynamic meditation with a guide. Check out Jeff’s Wednesday weekly meditation through Inner Exodus.

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