Lissann Lichtenstein

April 15, 2016

Mediation Reflection Final
Meditation has always been something that I have thought would be useful
to me, but I never really found an opportunity to learn much about it. So, when I
discovered that mediation was offered as a class, I jumped at the opportunity to
take it. I have tried to keep an open mind to what I could learn in this course, but
did try to focus on what I could find that would help me on my personal path of self
acceptance and betterment. And I can now say that that hope and expectation has
been fulfilled and another better one can now take its place.
As I reflected on my personal meditations outside of class, I recognized that
they were not as often or as structured as I would have liked them to be. There
simply never seemed to be enough time in the day to get everything done and
have a solid mediation session. I was disappointed with myself for that, but
realized that since I had no desire to get up earlier then I had to, the fact that I
didnt have time for a full meditation session later in the day was totally on me.
However, I began to see the little ways I could implement some of what I was
learning into my everyday routine. I also started noticing the difference between
when I remembered to practice a certain technique and when I didnt.
One element I found myself drawn to in times of stress was the dynamic
breath. I fully admit that when we first started it in class, I was a little skeptical of
it. I had a hard time seeing how deep, slightly noisy breathing would help me to
focus on renewing myself. But it was an amazing experience to realize that
something as simple as focusing on a breath could help enhance my focus by
giving me only one thing to pay attention to and that being a key part of my
survival. This has definitely been the mediation technique I have applied most into
my daily life. I work in retail, which at times can be super stressful, but in the few
moments I get when I have nothing to do, taking those few cleansing breaths
enhances my focus and confidence that I can accomplish what I need to during my
shift.

Another element I have noticed I more actively use is simply taking time to
slow down, close my eyes, and let go of my worries for a little while (most often
that being a few seconds). Life as a working, full-time college student can be
stressful, even at the best of times. All your teachers giving you assignments that
seem to be due at the same time that require lots of personal attention can stress
you out and wear you down. But when we practiced simply taking a moment to
become aware of ourselves, outside of our circumstances, I realized that was
something I had been searching for. Those few moments taken to reevaluate where
you are individually at really helped to keep things in the proper perspective and to
better focus on the task I had at hand (in fact, I have used it a few times in the
writing of this paper).
Our book was a wonderful guide to mediation and provided an interesting
perspective on what it is and how one can find ways to do it. Most people would
probably not guess that a doctor and scientist would be the founding director of a
mindfulness center or a meditation teacher. I feel that many people would assume
that these two areas are in conflict with each other, given that mediation is often
grouped with a religious connotation. However, his thoughts truly help to break
down those barriers and show that just as encountering science should be an
everyday occurrence, becoming one with yourself and your world should be that
way as well. I also liked how his suggestions were open for interpretation as to how
to apply the principle, since there is no one way to do mediation that covers
everyones needs. You were allowed to change things to find how it best worked for
you.
I enjoyed the section on the Metta, or loving kindness, meditation. The quote
at the beginning of that section really struck home for me. No man is an Island,
entire of it self; Every man is a piece of the continent, a part of the main; (162)
Jon Kabat-Zinn then goes on to say: Being whole and simultaneously part of a
larger whole, we can change the world simply by changing ourselves. (162) I feel
this stuck with me because, as a sociology major, I study the human interactions
and the effects they have on the world, the population, and the individual. This
idea that our actions affect a much larger group then just ourselves and that our

actions can change the world around us (and by doing so, maybe in a way the
world at large) helped to remind me of the positivity of change and how I can
ultimately share that with those whom I will one day work.
I actually had an experience at work that I later realized was affected by our
loving kindness mediations. One evening, as we were preparing to close, a
monstrous line of people appeared to check out. I ended up with the couple that
would have the issues that evening. First, as I tried to make things easier for them
by explaining I simply needed to correct phone numbers for the coupons they were
using, the woman became extremely upset with me. Cussing her mouth off and
insisting I was saying things I had not said, I began to get frustrated myself.
However, as I began to use the dynamic breath to help keep my calm, I noticed my
feelings beginning to change and for the better. I was feeling a deep sense of love
for her and a pity that she was so worked up over such a small thing that she
couldnt feel that way herself. That accidental practice of the loving kindness
mediation helped me to better understand her frustration and appreciate the
apology she gave me when she finally calmed down.
I was very intrigued when we were told we would be studying the Chakras. I
had heard about them in other meditation experiences I have had, but had never
really understood what they were. I had never known that there were multiple
Chakras in a persons body. While I had seen the pictures often associated with
mediation with the many colors, I had never made that kind of connection. I also
had no idea how much was associated with each Chakra and how each
represented a unique and distinct part of the body and soul. That breakdown
helped to give me clarity and an area of focus. Rather then trying to focus on the
body as a whole, I could devote my attention to a certain section and allow the
effects to encompass my whole body.
The first chakra that resonated with me was actually the first one we
discussed, the Root Chakra. I made an interesting connection between this chakra
and a religious belief I was taught from a very young age. When your foundation of
belief (whether that be religious belief or just belief in yourself and the world) is

shaky, you cant focus on building up from it. One needs a stable base in order to
build themselves up. I liked how this meditation brought full attention to the world
around us and how we are intertwined within it. The chant was powerful for me as
physical elements of the earth (earth, water, wind, fire) were connected with parts
of myself (body, blood, breath, spirit) so that reminders could surround me of how
care is needed for all parts of nature and all parts of me.
Another chakra that resonated with me was the Heart Chakra. I felt that deep
connection to the Metta mediation here and wanted to find more support as I
practiced that mediation in this one. It was also enlightening to see that gratitude,
commitment and empathy were linked with this Chakra. When we practiced this
mediation, I first discovered that my mental image of my heart wasnt the way I
had thought it would be. Rather then the green and rose color, I saw a heart
wrapped entirely in a light blue ribbon. However, once I shifted positions, my
mental vision was overwhelmed with rose and green. I saw that as a sign that a
commitment to oneself for betterment and change, along with the empathy from
others and yourself towards that change, were precursors to amazing wonders.
Change may be hard to come to terms with and accept, but it allows us to unwrap
a new potential we may never have known existed before.
I am extremely grateful for the opportunity I have had to be in this
meditation class and for the chance to reflect on what I have discovered. It has
been wonderful to learn so many different ways to practice mediation and discover
what ways work the best for me personally in my everyday life. The clarity I have
gained and the tools I have shown will hopefully continue to aid me for many years
to come.
Bibliography
Kabat-Zinn, Jon. Loving Kindness Meditation. Wherever You Go, There You Are.
New York; MJF Books
Fine Communications, 1994. Print.