Recharging the Family Spirit: Embracing Meditation, Yoga, and Mindfulness Together

https://app.revivified.co/images/full-shot-woman-girl-working-out-home.jpg

Image by <a href="https://www.freepik.com/free-photo/full-shot-woman-girl-working-out-home_14445733.htm">Freepik</a>

In today&#39;s fast-paced world, finding a sanctuary of peace and togetherness within
the family unit has never been more crucial. You might often find your family
members scattered, each dealing with their own whirlwinds of daily activities and
personal challenges. However, by introducing meditation, yoga, and mindfulness
into your family routine, you embark on a transformative journey that not only
strengthens your bond but also equips each member with invaluable tools for
personal growth and emotional well-being.



**Building Bonds Through Shared Practices**


When you and your family sit down to meditate together, you create a [shared
space of silence and reflection](https://www.tenpercent.com/meditationweeklyblog/bedtime-meditation-for-parents-and-kids). This shared experience becomes a powerful
conduit for unity and connection, transcending the usual verbal communications
and activities. It&#39;s in these moments of collective stillness that you can truly feel
the presence of one another, strengthening the emotional and spiritual ties that
bind you. Imagine the profound impact of starting each day with a few minutes of
joint meditation, setting a tone of harmony and mutual support that carries you
through the challenges ahead.


The act of engaging in yoga and mindfulness as a family does more than just
improve your physical health. It serves as a [vital tool in lowering stress levels](https://www.hawaiipacifichealth.org/healthier-hawaii/live-healthy/8-mindfulness-exercises-that-also-reduce-stress/) for
everyone involved. These practices teach you to anchor yourselves in the present
moment, allowing worries and anxieties to fall away. As you move through yoga
poses together or sit in mindful observation, you&#39;re not just sharing a physical
space; you&#39;re collectively fostering a tranquil environment where stress has no
foothold. This shared peace significantly impacts your ability to approach life
with a clearer, more focused mind.


Together, you learn that [emotions are like waves](https://www.beachsidecounseling.com/post/3-ways-that-emotions-are-like-a-wave) — they come and go. Through
mindfulness and yoga, you develop a deep-seated emotional resilience, enabling
you to ride these waves with grace. This collective emotional stability is
especially beneficial for children, who, in witnessing the calm and collected
responses of their parents and siblings to life&#39;s ups and downs, learn to cultivate
the same within themselves. This shared resilience becomes your family&#39;s
foundation, upon which you can support one another through any emotional
turmoil, thereby enhancing the overall emotional health of the family.


Incorporating gratitude into your family&#39;s mindfulness practices deepen your
appreciation for each other and the myriad blessings in your lives. Through activities that highlight gratitude, you learn to relish the present moment together,
[fostering a sustained positive outlook](https://www.zenbusiness.com/blog/6-ways-to-achieve-a-positive-mindset-and-how-it-will-help-you-succeed/) and a readiness to embrace opportunities
in all of life&#39;s experiences. This shared practice of gratitude strengthens your
familial bonds, as it shifts your collective focus toward the positives, enriching
your environment with love and respect. Such an atmosphere not only nurtures
your relationships but also empowers each member to seek joy and value in
every moment spent together.


**Learning Together Through Challenges**


Integrating meditation, yoga, and mindfulness into your family&#39;s routine equips
each member with healthy coping strategies for [life's inevitable challenges](https://www.dayagrant.com/blog/a-mindful-strategy-for-facing-setbacks).
These practices provide a framework for understanding and navigating setbacks,
not as insurmountable obstacles but as opportunities for growth and learning. As
you and your family become more adept at facing challenges with a calm and
centered approach, you build a shared resilience that reinforces the idea that you
can overcome anything as long as you support each other.


For parents, mindfulness offers the gift of presence — [the ability to be fully engaged and attuned](https://www.zerotothree.org/resource/mindfulness-for-parents/) to your children's needs, emotions, and experiences. This
heightened sense of awareness fosters a nurturing and supportive parenting
style, where children feel seen, heard, and valued. This approach not only
strengthens the parent-child relationship but also models for children how to be
present and attentive in their interactions and relationships.



By embracing meditation, yoga, and mindfulness, your family embarks on a
journey of shared growth and healing. These practices offer a sanctuary of peace
and togetherness, a place where bonds are strengthened, resilience is built, and
gratitude flourishes. In this space, you learn to navigate life&#39;s challenges with
grace and to appreciate the profound beauty of your shared journey. As you
continue to explore these practices together, you&#39;ll find that the greatest strength
lies within the heart of your family, recharged and united.


***Revitalize your body, mind, and soul with the comprehensive self-care resources
available at [Revivified](http://www.revivified.co). Find the guidance and inspiration you need for a healthier,
more balanced life.***

https://images.unsplash.com/photo-1528715471579-d1bcf0ba5e83?crop=entropy&cs=tinysrgb&fit=max&fm=jpg&ixid=M3wxNzY0MzN8MHwxfHNlYXJjaHwzfHx5b2dhJTIwbmlkcmF8ZW58MHx8fHwxNzA4NTM4NDQ2fDA&ixlib=rb-4.0.3&q=80&w=1080

Stemming from yoga’s ancient origins, Yoga Nidra doesn’t feel like your typical yoga practice. Mostly because there is no physical movement involved.



This practice, also known as NSDR or non-sleep deep rest, is more of a meditation than your traditional Asana practice. This “yogic sleep” **promotes relaxation, stress management, and deep rest, allowing your body to receive the benefits of sleep while maintaining your awareness throughout the practice.** In these guided meditations, done in corpse pose, or *Savasana*, you have the option to fall asleep, or wake up afterward. There is no wrong answer.



Yoga Nidra works by tapping into the **autonomic nervous system**. This aspect of your nervous system is made up of two parts: the sympathetic nervous system and the parasympathetic nervous system. 



The sympathetic nervous system is your fight, flight, or freeze mode that activates when you are in danger or under duress. The parasympathetic system is your rest and digest mode and is where healing takes place.



Yoga Nidra and NSDR soothe the sympathetic nervous system and activate the parasympathetic nervous system. While many meditation practices allow your brain to tap into theta brain waves, this practice allows you to tap into *delta brainwaves*, which are the brainwaves indicative of restorative sleep, and the healing and restoration that come with it.


**Read more about brain waves and meditation here: [Your Brain on Meditation](http://www.revivified.co/articles/your-brain-on-meditation)**




***The Benefits of Yoga Nidra and NSDR***



The benefits of Yoga Nidra run deep, as you tap into higher levels of consciousness and intentionally put your body in a healing state. 



Some of the more commonly known benefits include…


Many practitioners use Yoga Nidra to [help with insomnia](https://www.sleepfoundation.org/meditation-for-sleep/yoga-nidra#:~:text=Experts%20believe%20that%20if%20a,the%20public%20until%20the%201960s.). Because the body is falling asleep and the brain is producing delta waves during this practice, the body can receive the benefits of sleep although the mind is awake. **Sleep experts believe this practice can help people fall asleep faster and sleep deeper, while also improving sleep through reducing stress and pain.** 


Yoga Nidra has been scientifically proven to [reduce stress](https://yoga-sci.eu/wp-content/uploads/2014/08/Proceedings-YOGA-THE-LIGHT-OF-MICROUNIVERSE-Yoga-Federation-of-Serbia-2010.pdf#page=72) and [anxiety](https://www.sciencedirect.com/science/article/abs/pii/S1744388118308089). 

As the body and mind release tension, a sense of calmness and relaxation emerges. Different studies have shown that people who practice Yoga Nidra have fewer symptoms of stress and anxiety than those who don’t, and even those who practice more basic meditation.



Other studies have shown Yoga Nidra and non-sleep deep rest are effective in reducing anxiety. [This](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6134749/) particular study examined the effects of Yoga Nidra on symptoms of anxiety in college professors, compared to a control group as well as a group practicing seated meditation.



*The results showed that Yoga Nidra was more effective in reducing both the cognitive and physiological symptoms of anxiety.*


While these last two benefits aren’t necessarily studied by modern-day science as we know it, they are long-known benefits that many people reap from the ancient practice.



Yoga Nidra can be utilized to increase creativity. Creative thinking tends to require conscious or alert thinking, followed by a trance-like unfocused thinking, or **flow state**. 



The practice of Yoga Nidra, particularly in stages four and five (keep on reading to learn about these), can allow hidden knowledge to emerge, and stage five, the visualization stage, can stimulate the part of the brain associated with creativity. 



**Read more about flow states here: [Why Flow States Matter and How to Find Yours](https://www.revivified.co/articles/how-to-get-into-a-flow-state)**




**Increased Connection with your Intuition, or Inner Guidance**


As your body delves into a state of deep relaxation and mindfulness, your awareness increases and you become more attuned to unconscious patterns and behaviors that block you from accessing your intuition.



*In this practice, we connect to the deepest part of ourselves, the part that lies beyond the ego and is connected to our inner guidance, connecting us with the inner wisdom that already lies within us and gives us a greater sense of clarity and purpose.*




***The Seven Stages of Yoga Nidra/NSDR…***



To begin the practice, set up your Yoga Nidra nest. Yoga Nidra is often done on a yoga mat with a blanket, pillows, and bolster for comfort. It can also be done lying in your bed or on a couch. The idea is to remain aware as you move through the practice unless you’re using it to fall asleep, so if you desire to maintain your awareness, practice somewhere where your body is not used to falling asleep. 



The first step before beginning the practice is to set your intention, or *Sanskalpa*.



A *Sanskalpa*, or the Sanskrit word for intention, is an affirmative statement or personal mantra that is repeated in your mind to set the stage for practice. It is said in the present tense to call this affirmation into the present being. 

Examples include, “I am grounded,” “I am supported,” or “I am healthy, healed, and whole.” Once you’ve set this intention, set it aside for the duration of practice.


This stage is to systemically rotate awareness through the physical body, known as the *annamaya kosha*. 



This process attunes you to the subtle energetic resonances that make up the physical body. It often starts on the right side, moving through each limb and joint to the left side. Some practices start in the mouth. 


Once you’ve attuned to your subtle energetic body (*pranamaya kosha*), it gives life to the physical body. Here, you become aware of your breathing and how it’s intricately connected between both the physical and energetic bodies.



This stage involves counting breaths as they enter and exit your body, and often consciously engages the stomach, chest, and throat.



**Stage Four: Awareness of the Body of Intellect**



In this stage, you become aware of the body of intellect, or *vijnanamaya kosha*. Pairs of emotional opposites, opposing beliefs, or entire stories may spontaneously arise that are associated with your unconscious personal or collective forces. 



Here, you learn to welcome all sensations to the table. If frustration arises, invite in its opposite, ease, not to push out that frustration, but to hold both sensations in equanimity. 



This stage relaxes the mind and develops mental awareness by asking you to visualize a variety of different images. The last image typically involves something that evokes tranquility. This leaves the mind open to positive suggestions. 



**Stage Six: Revisiting your Intention**



Now that the mind is relaxed and receptive, and you are in touch with your energetic body and the interconnectedness of the energetic field that surrounds you, you revisit your *Sanskalpa*, or the intention that you set at the beginning of practice. Mentally repeat this three times. 



Awareness is guided back into the body slowly at this stage. First, you become aware of your breathing, your physical body, and your inner state, then, you sense your surroundings and environment. Keep your eyes closed as you land back in this space. When you’re ready, gently and mindfully arise.



What is Yoga Nidra or NSDR?

3 Physical Signs Your Intuition Is Trying To Get Your Attention

https://images.unsplash.com/photo-1627728195483-f628eceaa21c?crop=entropy&cs=tinysrgb&fit=max&fm=jpg&ixid=MnwxNzY0MzN8MHwxfHNlYXJjaHwxfHxndXQlMjBmZWVsaW5nfGVufDB8fHx8MTY3NzAwMDM5Mw&ixlib=rb-4.0.3&q=80&w=1080

*Originally published in [Illumination](https://medium.com/illumination).*

Our bodies are full of innate wisdom as they carry our souls through life in the physical world.



They tell us when we are hungry, tired, sore, or energized. Our five physical senses let us explore the world, appreciating things like the taste of a decadent dessert, the smell of lilacs blooming in the springtime, or the softness of a dog's fur. They also tell us when we've been hurt, whether it be a physical burn to our skin from a hot stove or a metaphorically broken heart from a lost lover.



**Our intuition, or our ability to immediately know something without conscious reasoning through instinct alone, can speak to us through our physical bodies.**



If you struggle with listening to these intuitive instincts, a good first step is to get out of your head and into your body. Our intuition speaks to us through our physical bodies in many ways; here are the top three you can feel for.



You've heard the phrase "gut feeling" before, right?



That phrase didn't come out of anywhere.



Our solar plexus chakra, located just above our belly button, is associated with the idea of a gut feeling.



It takes in the energy of the world around you and redistributes it to the rest of your body. Psychologically, it's associated with self-confidence. When you care for this part of yourself, you'll be able to navigate life with a confident sense of knowing. You will know what your gut is trying to tell you and when.



Feeling good about your decisions will feel like a calm, light, happy feeling in your gut as that light from your solar plexus radiates out. It gives you confidence in your decisions.



Your gut telling you something is wrong will translate as a tightness in your stomach, a resistance that feels like it's pulling you back inwards towards yourself. It may even translate as a sickly, nauseating feeling.



**Learning to listen to your gut can be a good first step in listening to your intuition, tuning into the very center of your being.**



Physically, the solar plexus chakra is associated with the pancreas, which drives metabolism and plays a role in digestion.



A good way to practice listening to your gut is **tuning into your food**…



When you are about to eat, sense how is your gut responding. Don't over-analyze with your head, quiet your mind and tune into the feelings brewing just above your navel.



What feelings are coming up in your stomach if you are about to consume a healthy, nutrient-dense, nourishing meal or a greasy burger and fries? Is it open and receptive, or nauseated, turning in on itself?



Not every unhealthy meal will necessarily make your stomach clench. We're human beings living in a modern society; sometimes, a burger and fries are what we need. When you are about to put food in your stomach, your body will respond either way. Start by learning to listen to these subtle cues, and you'll begin to tune into the concept of a "gut feeling."



Our hearts are the center of our being, our connections with the world around us, both physical and non-physical, and the driving force that guides us through life.



Without a heartbeat, we no longer live, literally. When we don't listen to our hearts, we don't live either, figuratively.



It is our spiritual centers as well as our physical centers.



An open, aligned heart chakra will feel warm and radiant like you are connected with the world and yourself. **Life will flow.** When blocked, you may feel the opposite.



A tightness in the chest can indicate fear, sadness, or grief. Just because you feel resistance in your heart doesn't mean you should run away from what's causing it. This is another sign our body is trying to tell us something. **Your heart is sending a signal, using your body, your ultimate receptor of energy, that something needs your attention.**



*Often, what our heart tells us and what our heads tell us are not aligned.*



We over-analyze decisions, events, and relationships. We take what our brains think we know, how we've *already* experienced the world, and apply that limited scope.



When we tune into our hearts, they can tell us what will bring love, joy, and connection. Does your job line up with what your heart wants? Do you believe in what you do for a living, or are you going against what your heart knows is true just to make a buck?


**Our sympathetic nervous system is the part of us that activates the "fight, flight, or faint," response.** It's responsible for reacting to potentially dangerous situations, sending obvious physical signs that our minds can interpret as something we need to pay attention to *right now*.



When you are hiking alone in the woods and stumble upon an angry predator, this part of you will activate. Blood will rush to the muscles in your limbs, preparing you for the impending fight or flee. Non-vital functions like digestion will shut down temporarily. Your pupils will dilate, giving you focus. Your heart rate speeds up. You are ready to face danger.



In modern society, we don't often have to worry about angry bears or mountain lions, so this system can become stimulated when we face a perceived threat, like an angry text from a partner or someone defending their political stance that goes against your own, or someone driving like a jackass on the freeway (okay, yes, sometimes that can be life-threatening, but not always).



**An over-stimulated nervous system can feel like extreme physical or emotional discomfort.**



You may feel anxiety, fear, or anger. Your throat and chest may tighten. Your muscles may twinge. Your thoughts may race to find the perfect (not-so-perfect) response, and you may even blurt out words before you've had a chance to discern your message.



Our intuition and nervous system are often linked. There are cases out there of people sensing imminent danger when they are seemingly in a calm, safe situation, only to find out a loved one needs their help.



In this case, Gemma Houghton got an unshakable feeling her twin sister, Leanne, was in danger. She burst into the bathroom to find Leanne unconscious underwater in the bath after having a seizure. Twins will often report telepathic-like links with one another.



In my own experience years ago, I was hiking by myself up in the foothills outside Boulder when I lived in Colorado. I was about four miles into a hike when I had a sudden urge to turn around. I stopped for a moment, considering the feeling.



"I still have time," I thought to myself.



As I took another step, I remember my muscles tightening up.



"Okay, I'll turn around," I told myself, and as I did, the feeling subsided, and I retraced my steps back to my car.



I couldn't tell you what it was that made me turn around, as I listened to the cues from my body when I needed to and didn't face any real or perceived threat. I have hypothesized that perhaps there was a mountain lion nearby or a mama bear with cubs. Or perhaps it was a serial killer. I couldn't tell you, but the sudden, inexplicable activation of my sympathetic nervous system immediately told me not to continue on this path. I listened, and I'll never regret that.



Learning the physical and mental signs of a stimulated sympathetic nervous system is a key tool in listening to our bodies.


- Focus on your breath, the physical inhales and exhales of air. Try to regulate your breath using the [4–7–8 breathing technique](https://www.verywellmind.com/what-is-4-7-8-breathing-5204438), which is known to activate your **parasympathetic nervous system** (the part of your nervous system responsible for rest, digest, and relaxation). ***If your parasympathetic nervous system is activated, the sympathetic nervous system deactivates.*** This involves an inhale for four counts, holding for seven counts, and exhaling for eight counts. Repeat four times, then check in with your body. Are you feeling calmer? Continue until your sympathetic nervous system calms down.


- Don't give your thoughts your power. Your mind will race, and the first thoughts that come up may be ones to defend yourself. **Is blurting out your first thoughts during a confrontation help or hinder the situation?** You can't stop thought itself, so bring your focus back to your breath, and let your thoughts do their thing as your body calms. If your sympathetic nervous system is becoming active due to a confrontation of sorts, step away from the situation before responding. When you've come up with a response, tune into your gut and your heart to see if it's the right response.


- **If the anxiety is overpowering**, you can try the [5–4–3–2–1 coping technique](https://blog.zencare.co/anxiety-5-4-3-2-1/). Notice five things in your surrounding area that you can see. Then look for four things you can touch. Find three things you can hear. Look for two things you can smell and, finally, one flavor that you can taste.

8 Creative, Gentle Ways to Improve Mental Health

https://app.revivified.co/images/karina-s-vlhyek_yzem-unsplash.jpg

Mental health challenges are more prevalent than ever, and it can seem impossible to find true solutions. Beyond seeking professional support, there are ways to DIY a healthier mindset. While no one method will provide a total fix for mental health issues, these strategies from [Revivified](http://www.revivified.co) can boost your mood and improve your mindset.


Do some foods make you angry? Research [suggests that a link between emotions and gut issues](https://www.revivified.co/articles/the-link-between-anger-and-crappy-digestion) could explain some mood changes and other mental health issues. The brain and stomach connect in various ways and gut health influences other body systems. **Eating better, and figuring out what foods work with your system, could improve your overall health.**


Adopting a furry friend is arguably the easiest way to create positivity at home. But before looking for a pet in local shelters or rescues, consider your resources and how much time (and money) [you can dedicate to a pet](https://www.avma.org/resources/pet-owners/petcare/selecting-pet-your-family). For example, dogs need regular walks and outside time, while small pets like lizards or rodents have specific environmental requirements. All pets have vet care needs, so budgeting is part of the equation, too.


Healthy sleep benefits the mind and body, not to mention your daily mood. But [sleep deprivation
can affect your mental health](https://www.columbiapsychiatry.org/news/how-sleep-deprivation-affects-your-mental-health), says Columbia Psychiatry. Adjust your sleep routines and aim for
seven hours, minimum, per night. For those with sleep issues like insomnia, more changes might be helpful for better quality sleep.


Spending time with others—AKA socialization—offers a mental health boost. But [helping others](https://www.mhanational.org/help-others) does even more; Mental Health America confirms that **acts of kindness increase your happiness, help you feel connected to others, and add purpose to your life**. Look for opportunities to volunteer locally and enlist friends to join you.


It may be tough to feel good about yourself when you’re struggling with mental health
challenges. But one way to boost your confidence is by tending to your appearance. If you feel
like you look good, that enhances how you feel about yourself. To stay comfortable in your
confidence, look for [cozy clothes that don’t sacrifice style](https://www.amazon.com/stores/KindredBravely/KindredBravely/page/29BC93BC-D250-4B56-A66A-26E96C949B8F).


Spending time in the sunshine feels good, and research confirms it’s also [good for the body and
brain](https://www.psychologytoday.com/us/blog/your-brain-food/202202/walking-sunshine-the-light-day-improves-mental-health). One study found that every additional hour spent outside lowered participants’ odds of
experiencing depression. Going for a daily walk or sitting in a sunny spot near a window in your
home can help you soak up the benefits of sunlight. If you’ll be outside midday, be sure to apply
sunscreen first.


Exercise is another [boon for better mental health](https://www.livescience.com/five-mental-health-benefits-of-exercise), but it doesn’t require an expensive gym membership. Activities like walking, stretching, doing yoga, or lifting weights at home are easy to keep up with, free, and can alleviate mental health symptoms. Heading to the gym is an option, too, but staying close to home might be easier to stick with over time.


Can thinking good thoughts improve mental health? [Positive thinking does have power](https://www.hopkinsmedicine.org/health/wellness-and-prevention/the-power-of-positive-thinking),
especially in reducing stress and anxiety. Even fake smiling can alleviate stress, as can thinking positively in challenging situations. Faking positivity isn’t a cure-all, but along with other mental
health strategies, it may make a difference.


Though it takes time to overhaul your mental health, these out-of-the-box ideas may be an
excellent starting point. From pampering yourself with some new clothes to pasting a smile on to
reap the brain benefits, there are many ways to start turning things around.

*"Cheryl Conklin is a freelance writer and tutor by trade. She is also a blogger, adventurer, traveler, and creator of Wellness Central. She uses [wellnesscentral.info](http://wellnesscentral.info) to share her thoughts on wellness along with the great resources she finds on her own wellness journey."*

Try This Trick If You're Having Trouble with Meditation...

https://images.unsplash.com/photo-1494856488146-6070a6b67f78?crop=entropy&cs=tinysrgb&fit=max&fm=jpg&ixid=MnwxNzY0MzN8MHwxfHNlYXJjaHwxNDF8fG1lZGl0YXRpb258ZW58MHx8fHwxNjYzMDk3NTY4&ixlib=rb-1.2.1&q=80&w=1080



I had been “trying” to meditate for a long time, sitting down, closing my eyes, settling into the silence within me, then suddenly the brain chatter would get *louder*. 



I’d try to stop the chatter, ending thoughts as they came in and looking for the silence beyond the words, grasping onto it with the edges of my fingernails like my sanity depended on it. A few seconds of silence would surpass, then my frail grasp would slip and words would come back. Annoying words. Stressful words. Funny words. Narratives about my day. My to-do list for tomorrow. What I was going to do after I meditated. Stupid disruptive words.



Frustrated, I quit. The next time I meditated, the same thing would happen, I’d settle into a comfortable seat, close my eyes, and the thought train would come blasting through my awareness, sometimes to the extent that I would end the meditation to go complete something on my to-do list that, for whatever reason, could not wait.




One bitter January some years back after completing massage school, my mom took me to Palm Springs to a destination spa she had been frequenting for nearly 30 years. In addition to the massages, body treatments, and facials, they also had services like Reiki and Shamanic healing sessions, and classes throughout the days and evenings on meditation, yoga, angelic card readings, and so on.

(Here's a random picture from said trip, for the kicks)...

https://app.revivified.co/images/16003154_3927020295478_466247195680362482_n.jpg

Two Bunch Palms - Palm Springs, CA - January 2017



Excited to dive into all this place had to offer, I attended a meditation class.



The teacher was an older gentleman who had studied Zen for years, meditated in temples in Asia for days and weeks, and come back state-side to make a career of teaching meditation. 



I settled into the class with about four other guests. After brief introductions, we got started.



**He told us something that changed the trajectory of my meditation practice to this day.**


He told a story about a temple guard in ancient China that sat outside the gates simply observing. His focus never followed any particular person or thing, he just gazed out in a knowing awareness, observing all that was going on around him. 



**“Think of the visitors to this temple as your thoughts,” he said. “The guard didn’t stop them from moving around, taking pictures, chattering, he only observed. Instead of trying to stop your thoughts, I want you to just observe them.”**



Meditation *isn’t* about stopping thoughts...?



Up until this point, I had pictured meditation as sitting in absolute mental silence, all thoughts halted and nothing but an empty ring in my head. 



The struggle I was facing was that I was trying to *stop* my thoughts.



*Your brain is a reflexive organ that has somewhere around 60,000 thoughts per day, most of which are just repeats from the day before. Trying to stop that would be like trying to stop a train with a fallen branch.*



So in this particular meditation, I practiced observing my thoughts for the first time.



“As thoughts come in,” the teacher said, “just observe them, and let them pass. Don’t judge them. Bring your awareness gently back to your breath.”



As the meditation went on, my usual thought train came in with its cargo load of judgments and sequels of yesterday, but this time, instead of resisting it, I let the thoughts pass. 

My focus still stayed on my breath, inhaling and exhaling, inhaling and exhaling. The thoughts I’d observe without judgment passed, and when another one came along, I did the same thing and let it run its course.



By the end of the meditation, I felt what it was like to be in a trance-like state from meditation. My awareness stayed with my breath, and thoughts were just wisps of vapor, appearing and disappearing, that I let pass without judgment.



When my own awareness would begin to get carried away with a thought or even judgment of thought, I’d gently bring it back to my breathing, not coming down on myself for it. **Distractions happen, I’d tell myself.**




**If you’re struggling with beginning a meditation practice, try this technique next time.**

Don’t try to stop your thoughts (it's impossible anyway), just *observe* them as they come in and out. Label your thoughts, but don’t judge them. 



Labels I give my thoughts are one-word things like **fear, analyzing, explaining, planning,** and **reflecting**. When I can label a thought, say if something from yesterday comes up that I can label “reflecting,” I realize what it is: My brain just reflecting on yesterday. 

Try This if You're Having Trouble with Meditation

How Mediumship Has Been Studied By Science

**Originally published in [Change Your Mind](https://medium.com/change-your-mind)**

https://images.unsplash.com/photo-1621923647893-901f834b3e6a?crop=entropy&cs=tinysrgb&fit=max&fm=jpg&ixid=MnwxNzY0MzN8MHwxfHNlYXJjaHwyfHx0YXJvdHxlbnwwfHx8fDE2NTQ2MTM5MjE&ixlib=rb-1.2.1&q=80&w=1080

I’ve always been a believer in what’s unseen. Even as a kid, I had a mystifying interest in psychic phenomena, checking out all the books at the local library on the topic and doing the best self-study my nine-year-old self could muster.



A couple of years back, my husband and I lost three close friends unexpectedly within a short period of time. After the second death, I had inexplicable experiences where I felt that I was hearing from him. I got messages that involved information I wouldn’t have known about him otherwise.



Not long after that particular death, I found myself at the Minneapolis Mind Body Spirit Expo, a gathering of wellness practitioners, psychics, crystal shops, and all the yummy stuff I love to nerd out on secretly in my spare time (I haven’t changed much since fourth grade, apparently).



I signed up for a sample reading with a woman, an older, curly-haired lady with subtle glasses over kind eyes.

I mentioned I’d recently had two friends pass, and gave her their first names. She wrote them down on a piece of paper, then spent a moment studying the names she’d written, looking up occasionally with a furrowed brow, then back to the paper. She pointed at the first name with her pen.



“This one was an accident,” she said. “He put something in his body that he didn’t realize, and because of that, he died. He admits it was a mistake and his contracts were not fulfilled.”



I found out later that the overdose happened because of fentanyl.



She moves her pen to the second name, “this one was more intentional.” After a brief pause, she added, “it wasn’t a suicide, though, not intentional like that. It wasn’t intentional at the moment; he was struggling and didn’t think he had the strength to get through it, so he was reckless.”



Both deaths were overdoses, and both struggled with addiction for some time before they finally succumbed to it.



One of the “messages” I believed I had gotten from him was that he was relieved this life was over. Receiving it stopped me in my tracks, caused me to look at the ceiling above me and wonder for aloud moment, “where the heck did that come from?”



A couple of weeks passed and I found myself with an energy healer I see occasionally. She moved from my neighborhood to up north and would come back on occasion to see old clients in the area. My sessions with her are usually sporadic, based on if I get an email that she happens to be in town.



During this session, I tell her about the grief I’d been going through. She doesn’t generally do standalone “readings,” but will pass on messages if they’re received. I told her we had lost two friends, and that was it.



“The first one was an accident,” she says after taking a moment to see what she could receive, “he didn’t mean to die. The second one, well, he had more of an intention to die. Not necessarily at that moment, he just didn’t care if he lived or died.”



Getting the same information about two separate people from two different readings floored me. I found the information to be specific enough that the probability of two different readers who had no connection coming up with the same messages was low.



It took a long time before I told my husband about the “messages” I’d gotten from his friend, as well as these readings, but once I did, he confirmed the information, as well.


**These experiences led me to spend the next several months diving into the world of mediumship…**


*An estimated 80% of the population believes in some form of life after death.*


I watched documentaries on Gaia, I ordered books, and I read and read and read. I’m an analyzer, so for months, I spent time analyzing what was happening. I analyzed the messages I’d received and what science had to say about all this.



Although as a kid, I was an unequivocal believer, my college-educated adult mind wanted more than just first-hand experiences. So, I found the science.



Research into the paranormal and occult goes back more than a century. **Science is, after all, not a body of knowledge but a set of tools utilized to answer questions about the world in which we live.**



Beyond all the skepticism, the claims that all readings are cold readings (which research studies go through great lengths to ensure this doesn’t happen), and the insinuations that myself and these readers I chat with may have some diagnosable mental illness, I became more of a believer in the unseen world of mediumship the more I dove into it.



**The research goes back over a hundred years.**


*“Historically speaking, every major paradigm shift in science was literally a violation of the basic scientific principles of the time.” (Westcombe, 2019, p. 619)*



Many renowned psychologists and scientists have spent time studying the mediumship phenomena over the years, including Carl Jung, William Crookes, Charles Richet, and Pierre Janet.



Scientific research on mediums began in the late 19th century. A large body of research in the 1920s and 30s developed a rigorous scientific methodology to examine the subject, including the use of what’s called **proxy readings**.



*Proxy readings are where the person being read is not present and instead is being read through a mediator who knows little about the sitter or their discarnate (the deceased person the medium is attempting to connect with).*



Of these early studies, there were [several](https://med.virginia.edu/perceptual-studies/wp-content/uploads/sites/360/2016/12/KEL12-SomeDirectionsforMediumshipResearch.pdf) that were significant and fascinating…


H.F. Saltmarsh conducted a sustained body of research that he reported in his 1929 paper.



His research involved readings by a Mrs. Elliot three times a week for a year. Of the 142 readings she did, 89 were proxy readings and the rest were anonymous readings with the real sitter present and a small handful of “controls.”



Each sitter would contribute an object belonging to the deceased to the research facility that was labeled by code and stored securely. On the morning of a reading, an object would be chosen at random, and neither the sitter nor the proxy would know what object had been chosen.



Readings would take place with Mrs. Elliot, the sitter, and often four to five controls each on average. The drawback noted in this study was that the sitters often knew if the reading was or was not for them.



Statements made would be scored either 1 for vague, 2 for true but also true for most, or 3 for highly specific. **One of the more significant findings came from a series of nineteen readings in which the real sitters’ scores were over 12 times higher than that of the controls, suggesting something more than bias was happening.**


Another famous body of research done by C. Drayton Thomas involved sittings with a medium named Mrs. Leonard and involved 24 proxy readings.



Thomas noted in his concluding paper that there were a “bewildering variety of results.” Of the twenty-four readings he analyzed, four cases were very good, four were fair, seven were poor, and nine were either a failure or inconclusive.



This left Thomas wondering why the results would vary so considerably…



The involvement of the family he realized made no difference; the family’s intentions and eagerness to connect could have resulted in a very good reading or a failure.



In one of the total failures, the deceased person had died some years before, making Thomas wonder if the elapsed time since death would make a difference. There was also no difference in whether he made an acquaintance with the family ahead of time or not.



His ultimate conclusion was that the success or failure of a reading depended upon the characteristics of the deceased.



*He noted in his paper, “To those who are prepared to admit the possibility of human survival and communication, I ask, is it not natural that some should have greater aptitude than others for the difficult and delicate operation of transmitting their thoughts through an intermediary, and of making suitable selection of evidential matter?”*



In the Inspirations with Lisa Garr episode featuring celebrity medium James van Praagh (a Gaia talk show), James notes that not all spirits communicate the same. Just as some people develop their own mediumship abilities better than others, the same goes the other direction. **Some discarnates are better at sending messages back to the living than others.**



This perhaps throws a proverbial wrench in the field of mediumship research, as when we have people in our lives who pass, we really have no way of knowing if they’re going to be “good” at communicating back to us or not.



[This](https://www.scielo.br/j/rpc/a/xWMrc5mxLxmGyj9sBZ8NrDP) more recent metanalysis looked at all the quantitative studies published in the 21st century, dating back to a few of the ones I mentioned earlier. It looked for studies using mediums that were in good mental health, socially well-adapted, and occupationally active. It also looked for studies using rigorous methods such as a “triple-blind” method, meaning the reading is done through a mediator who is blind to both sides.



Of the studies analyzed, the results were diverse. Many studies found dating back decades were thrown out due to less-rigorous standards. Cultural views on mediums were taken into consideration depending upon where the study was done.



Of the few that still stood, the researchers determined the results were heterogeneous, and more modern-day research was needed in this controversial field.


Anybody with a Gaia subscription knows the research continues on and grows by the year. People get psychic readings every day, and if it were total bullshit, the fascination with studying the field wouldn’t be growing the way it is. I’m also a believer that, contrary to some popular belief, people really are *not* that dumb.



After my own experiences, I decided one day to bring it up to my therapist.



Hesitantly, I asked him what his views on mediumship and psychic phenomena were. I told him about my experiences and asked him if I was crazy.



A Jungian, he had, indeed, studied the field. “Is it objectively ‘real’?” he asks me rhetorically. “Who’s to say? However, it’s a common enough occurrence with a significant degree of consistency among those who experience it, that it is worthy of scientific examination.”



(He did *not* note that I was crazy, so that is good).


The [Institute of Noetic Sciences](https://noetic.org/about/) (IONS) is a research organization founded in 1973 by Apollo 14 astronaut Edgar Mitchell. 

They research mind/body medicine, mind/matter interaction, and consciousness, and seek to explore the most profound mysteries of human existence using quantum physics, molecular biology, computer science, and psychology. *(My fellow Gaia nerds probably know this one)*.



Dr. Helané Wahbeh is the current director of research at the IONS and has been practicing and researching channeling for decades.



**Channeling is defined as accessing information beyond our conventional notions of space and time; mediumship is ultimately a type of channeling.**



In [this recent study](https://www.sciencedirect.com/science/article/abs/pii/S1550830721000501), IONS analyzed the DNA of 13 high-functioning psychics with various channeling abilities against a control group. Researchers found the TNRC18 gene was significantly different in the channelers versus the controls. **In the controls or those that said they didn’t have any channeling abilities, this gene had been mutated. In all of the psychics, the gene was in its original form.**



IONS produces leading research in the fields of human consciousness, psychic abilities, and ultimately how humanity is deeply interconnected on levels we haven’t previously understood.


If you seek out a reading from a medium, you can indeed find “certified mediums.” The practice isn’t something that's regulated by the state as other healing and health modalities are, so there have got to be other outside sources that scrutinize the field and vet those that do it as a practice.



The [Forever Family Foundation](https://www.foreverfamilyfoundation.org/) is a non-profit organization that screens and certifies mediums under controlled conditions. [The Windbridge Research Center](https://www.windbridge.org/mediums/) is another organization that has certified mediums in the past, however, they are no longer in operation. (Celebrity medium Laura Lynn Jackson is Windbridge-certified).



The Forever Family Foundation uses science-based examination methods to determine if their certification applicants can bring forth information without the use of deceptive or fraudulent means (such as “cold readings”).



Each medium is exposed to a variety of sitters who have trained ahead of time on how to score and evaluate each reading, in order to maintain the integrity of the program.



Windbridge’s process for certifying mediums involved a five-time blinded study that was peer-reviewed for integrity.

mind

Featured in Mind

MIND

Recharging the Family Spirit: Embracing Meditation, Yoga, and...

Kelsey Taylor

MIND

What is Yoga Nidra or NSDR?

Adrienne O'Brien

MIND

3 Physical Signs Your Intuition Is Trying To Get Your Attention

Adrienne O'Brien

MIND

8 Creative, Gentle Ways to Improve Mental Health

Cheryl Conklin

MIND

Try This Trick If You're Having Trouble with Meditation...

Adrienne O'Brien

MIND

How Mediumship Has Been Studied By Science

Adrienne O'Brien

MIND

How To Practice Intellectual Self-Care

Adrienne O'Brien

MIND

Unlocking the Mind-Body Connection: How Your Feelings Can Imp...

Adrienne O'Brien

MIND

No, Meditation does not make you passive.

Adrienne O'Brien

MIND

Your Brain on Meditation.

Adrienne O'Brien

MIND

How Massage Therapy Helps with Symptoms of Anxiety

Adrienne O'Brien

MIND

Do You Have Nature-Deficit Disorder?

Adrienne O'Brien

MIND

Reiki for Mental Health? Here's why you might want to try it.

Adrienne O'Brien

MIND

Three Mindful Breathing Exercises to Calm Your Nervous System...

Adrienne O'Brien

MIND

What Stress Actually Does To Your Body and Mind, Head to Toe

Adrienne O'Brien

MIND

The Interconnectedness of Emotions and Body

Adrienne O'Brien

MIND

Want Migraine Relief? Chronic Pain Relief? Try a Loving-Kindn...

Adrienne O'Brien

MIND

What's in an "Om"?

Adrienne O'Brien

MIND

Massage for your Mental Health: Five Ways Therapeutic Massage...

Adrienne O'Brien

MIND

It's Okay Not To Feel As Motivated In Winter

Adrienne O'Brien

hello@revivified.co

© 2021 All rights reserved Revivified.co