If the Miami Heat Can Do It, So Can You: 3 Easy Ways to Meditate

It’s Game 7 of the Boston vs. Miami playoff series and Heat Coach and noted yoga practitioner Erik Spoelstra says to his team during a timeout, “Stay in the moment, manage your emotions.” Minutes later, the camera cuts to LeBron James (also a yogi) sitting on the bench, closing his eyes and meditating.  As you may know, the Heat went on to beat the Celtics and win the NBA Championship.

Coach Spoelstra asked his team to stay in the present because a mind that strays from the moment and fails to control emotion loses the focus it needs to do the job at hand. Managing one’s emotions and focus in the heat of the moment (no pun intended) is easier said than done, especially if you are extremely tense and anxious (as these guys probably were). That’s where meditation comes in, and that’s why we see LeBron doing it right in the middle of the game.

Studies indicate that meditation is an effective way to elicit the relaxation response in our bodies. The relaxation response helps us to manage the physiological impact of the stress or “fight or flight” response (heart rate rises, blood pressure rises, breathing rate increases). Said another way, it enables us to cope with stress in the moment it occurs.

Here are some easy meditative techniques which will help elicit the relaxation response noted above:

1.     Focus on a pleasant word of phrase

• Pick a word or phrase that is comforting to you. For example, I AM CALM
• Sit up nice and tall, eyes can be opened or closed
• Breathe in, and say to yourself “I AM”
• With the next out-breath say to yourself “CALM”

OR

2.     Focus on your breath

• Sit up nice and tall, eyes can be opened or closed
• Count very slowly to yourself from 10 down to 0, one number on each exhale.
• Breathe in, and on your first exhale, say “10” to yourself.
• With the next exhale say “9,” working your way down to “0.”
• When you get to “0,” start again at 10.

OR

3.     Focus on an image

Imagery is creating thoughts and pictures in your mind while using all of your senses, not just visualization.

• Close your eyes and take a few easy breaths
• Begin to picture yourself in your favorite place or a place that is comforting to you
• Take in all the sights and smells associated with your favorite place.

General Guidelines: If internal chatter arises and your mind wanders off to other thoughts, note “Thinking” to yourself and refocus on your word, breath or image. Pick one of the three exercises above and try it for ten minutes a day.

Who knows what would have happened in Game 7 if LeBron, not previously known for his clutch playoff performances, had not meditated? Or if Celtics coach Doc Rivers had emphasized the importance of being in the moment to his team?  Regardless, you now have some easy mediation techniques to try out. Practice at least once a day and you’ll be amazed at how, when stressful circumstances arise in the game of your own life, these techniques can help you stay in the moment, manage your emotions, and come out on top.

Stacy Slawitsky turned to yoga and mindfulness as a means to relieve the stress of a demanding job at a Big 4 Accounting Firm. Her passion to share the benefits of these practices with others led her to start ZenConnect. She conducts stress management programs for companies throughout the Boston area.

 

 

Category : Blog Posted on July 25, 2012