Written by: Marissa Nicole Azucena, Executive Contributor
Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise.
We’ve all heard the tried and true phrase before ‒ “Get out and exercise!” The ways in which people choose to move their bodies varies from person to person and there are many different forms of exercise; this can leave individuals feeling unmotivated and unsure of where to start.
This is a common experience amongst people looking to start mindfulness and meditation as well. Mindfulness and meditation are not "one size fits all” ‒ there is a multitude of different styles that aren’t commonly talked about or demonstrated. By giving people the ability to "try on” different styles, individuals are given the opportunity to find a style of mindfulness and meditation that works for them! In turn, they too can experience the life-changing benefits of cultivating their own sustainable practice. Imagine a trainer tells you to go for a run ‒ one of the most traditional forms of exercise. How excited are you going to feel for that? Now, some people may love the idea of going out for a jog and might get great results. But there are others that won’t do it simply because that’s not an enjoyable form of exercise for them.
However, if these people were given different options of different forms of exercise like a Zumba class, a HIIT workout, swimming, or playing a pickup game of their favorite sport ‒ chances are they’re going to find a style that they enjoy, see great results from, and are motivated to do on a consistent basis.
Now let’s relate this back to mindfulness and meditation. Picture the most traditional form of “meditation” you can in your mind. What do you see? You most likely are thinking of the highly popularized and traditional form where someone sits with their legs crossed, eyes closed, in a quiet and still way.
If someone told you that you needed to sit down in silence for 30 minutes a day, what would your personal first reaction be? For some individuals, this sounds like heaven – this is the style that works for them, and that is amazing! For others, this doesn't sound appealing. A lot of us are familiar with the apps like Calm and Headspace; these apps are wonderful and super effective for lots of individuals out there! However, they're only showing one side of what these practices can look like. Most of these apps offer guided meditations that typically require you to sit still or lie down and listen to someone talk you through a meditation.
If this doesn’t seem appealing to you, there’s no need to worry. As the title states ‒ finding the right style of mindfulness and meditation for you is like finding the right style of exercise.
The definition of mindfulness is maintaining a moment to moment awareness; living in the present moment and not worrying about the future or ruminating on the past. The definition of meditation is the practice of concentrated focus on a sound, object, visualization, the breath, movement, or attention itself in order to increase awareness of the present moment, reduce stress, promote relaxation, and enhance personal and spiritual growth.
The following are a few examples of some less traditional forms of mindfulness and meditation that aren’t commonly discussed. Some of these examples may align more with some of your personal preferences, likes, and interests:
1. Mindfulness and meditation through movement. Yoga, Tai Chi, and even a walking meditation are wonderful examples. Even though you are doing the opposite of sitting still, this can be considered a form of meditation due to the awareness you bring to your body and what it is doing. Your movements are methodical, matched up with the breath, and these practices require concentrated focus on movement ‒ all vital characteristics of meditation.
2. Mindfulness and Meditation through song. A huge part of meditation is tuning into the breath and doing breathwork to bring the body and mind out of “fight or flight” mode and back into a more relaxed state. When we sing, it’s like another form of breathwork. We take a deep breath in, filling our diaphragm with air ‒ and then exhale it all out as we hold a note or sing our favorite lyrics. So the next time you sing, tune into your body ‒ you may notice that all that diaphragmatic breathing induces the same relaxed state you achieve after doing meditation.
3. Mindfulness and meditation through art. Have you ever taken the time to do some mindful coloring? Coloring, especially when done with more intricate drawings, such as mandalas, can induce a meditative-like focus and relaxation. When one concentrates solely on staying within the lines of a detailed pattern, or the strokes of their pen or pencil, they tend to find that any worries about the future or past fall away, leaving them rooted in the present moment and practicing mindfulness. As illustrated with the few examples above, mindfulness and meditation can be something that is molded to fit an individual’s interests, personal stress-relieving techniques, and even learning styles. The important thing is that you have options, and when you're able to explore and try out lots of different styles, you ultimately find the right fit for you. When you find the right fit, this motivates you to do it more often, you see more results, and you get to enjoy the benefits of having a consistent routine. Now that you have learned about different forms of meditation, how often do you meditate without even knowing it? Or, what daily activities could you turn into mindful moments or meditations through actively choosing to root yourself into the present moment and apply focus and awareness? Psychology studies show that when you do something you enjoy ‒ anything from eating a piece of chocolate cake to buying a new pair of shoes ‒ your brain releases a “feel good” chemical called dopamine. When dopamine is released, our body wants more of it. Thus, we eat that second slice of cake or buy a few more pairs of shoes and continue to seek out ways we can get another “dopamine hit.” The same goes for healthier habits like mindfulness and meditation and that’s why it’s so important to find the style that you enjoy the most. If you find that you enjoy yoga or coloring as a form of mindfulness and meditation, then your brain is going to release dopamine while doing this activity, motivating you to want to continue to do it in the future. Why is it valuable to incorporate mindfulness and meditation into your life? Here are a few benefits that can arise from having a consistent practice.
Decreases anxiety & stress
Hardwires your brain to be more calm and less reactive
Helps slow aging and extend life
Improves sleep
Improves focus and efficiency
Positive impact on blood pressure, hypertension, overall health
Increases happiness, meaning in life, autonomy
Improves quality of our relationships
Makes you more self-compassionate and compassionate towards others
Mindfulness makes you less biased and more objective
Can help with addiction
It’s my hope that one day, talking about different forms of mindfulness and meditation and our preferred styles will be as common as talking about different forms of exercise.
To learn more about the different styles of mindfulness and meditation that could work for you, visit Marissa Azucena’s website at marissaazucena.com or check out their Instagram @younique_coaching.
Marissa Nicole Azucena, Executive Contributor Brainz Magazine
Marissa Azucena is a certified life coach and mindfulness and meditation teacher. She graduated from the University of San Francisco with a Bachelors in Psychology, and spent most of her time during undergrad doing research around the benefits of mindfulness and meditation. She currently runs her own business, Younique Coaching. She works with individuals on a one on one basis, offers group mindfulness and meditation classes, and also founded and is currently running a mindfulness and meditation program for a school in the California Bay Area. Her goal is to help others improve their lives through stress reduction techniques, life coaching, and positive psychology.
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