What We Teach
We train individuals in a variety of practices that promote optimal mind and body being.
Meditation
Meditation is a practice where we sit down, close our eyes, and direct attention inward once or twice per day for a certain duration.
Though a great variety of names exist for these two types of meditation, depending on origin and tradition, we can describe them as processes that involve either ‘focused attention’ or ‘open-monitoring.’
Focused Attention
In ‘focused attention’ practices, meditators will close their eyes, choose an object of concentration, and gently return attention to that object anytime distracting thoughts or images arise. The most common object of concentration is the breath, inhalation and exhalation. We can direct our attention immediately to the point between both nostrils and observe its natural movement and subtle in and out sensation. We can notice the space between the breaths— when the breath is no longer moving out, but not yet moving in; and when it is no longer breathing in, but not yet breathing out. We can also aid this practice by counting our breaths, such as to the number ten and starting at one again.
2. Open Monitoring
In ‘open monitoring’ practices, meditators will also close their eyes but instead practice observation with no single point of focus. They can extend their awareness to a whole range of phenomena, including feelings in the body and sounds in the room. They permit thoughts to arise from the subconscious mind and pass without their judgment. The mind is allowed to fully flower, with no efforts whatsoever to constrain its movements. Eventually, the mind may settle of its own accord into a state of deep rest and mental stillness.
Mindfulness
Mindfulness is a practice that involves simple observation of the contents of our minds, as well as what is happening in our external environment. It’s our basic human ability to be aware of where we are and what we’re doing, without being overly reactive or overwhelmed by what’s happening around us.
Mindfulness is an ongoing practice that we can adopt throughout our daily work activities, whereas meditation is a more formal activity we do once or twice per day. You could call mindfulness "meditation in motion."
It involves becoming more present and developing greater awareness of our thoughts, emotions, and especially our 5 senses:
1. Sight
We can practice using our sense of sight to observe things that are in front of us, things that we might not have noticed before. We can notice all the objects and arrangements of things. We can notice the colors of the objects. We can notice the shape and form of things. We can look other people in the face and practice really seeing them.
2. Hearing
We can practice using our sense of hearing to notice the times when we are so focused on an activity that we are not cognizant of the sounds around us. We can notice the sounds of appliances in the other room — a dishwasher, a laundry machine, a microwave. We can notice the sounds of the birds outside. We can notice the sound of the cars passing by, and any distant sirens.
3. Touch
We can notice the sensation of our bodies as they interacts with our environment. We can notice the feeling of our arms resting atop a table as we are sitting or our feet on the ground upon which we are standing. We can notice the feeling of our fingers wrapping around the handle of a mug as we pick it up. We can notice the texture of things — wet, dry, rough, smooth.
4. Smell
We can notice if we smell anything. When we are in a kitchen, we can notice if we smell anything. When we are around food, we can practice smelling the food. When we have a cup of coffee, we can practice smelling it.
5. Taste
We can practice savoring the taste of food and beverages. What flavor do the foods and beverages possess?
Breathwork
Breathwork refers to a variety of breathing exercises that use a specific technique to intentionally change breathing patterns — for the purpose of promoting more physical or mental wellbeing, including feelings of relaxation or energy.
Fortunately, we have some tools of breath awareness and breath regulation at our disposal. Our team is equipped to train individuals in a variety of breathwork practices. These include diaphragmatic breathing, square breathing, alternate nostril breathing, bellows breathing, breath of fire, and 4-7-8 breathing.
1. Diaphragmatic Breathing
Diaphragmatic breathing, also known as belly breathing or abdominal breathing, is a type of breathing that allows us to inhale more fully and strengthen the muscle associated with our breathing. Whereas most adults are accustomed to breathing with their chest, diaphragmatic breathing promotes relaxation and mimics the way babies breathe by engaging this dome-shaped respiratory muscle at the bottom of the ribcage.
2. Square Breathing
Square breathing, also known as box breathing, is a practice where we regulate the pattern of our breathing to counts of 4— we inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, hold again for 4 seconds, and repeat. This technique is shown to reduce stress and heighten concentration.
3. Bellows Breathing
Bellows breathing, also known as the stimulating breath, is a practice where we make quick and forceful inhalations through the nose, often to a count of 10, 20, or 30. This technique is shown to energize the whole mind and body.
4. Breath of Fire
Breath of fire, also known as skull shining breath, is similar to bellows breathing except that the exhalation is active whereas the inhalation is passive. With this technique, we make short, strong, forceful exhalations and allow the inhalation to happen automatically. This technique is shown to release toxins from the body and improve oxygen delivery to the brain.
5. Alternate Nostril Breathing
Alternate nostril breathing is a technique where we alternate our inhalations and exhalations between the two nostrils, using the fingers of our right hand to block the opposing nostril. We start by placing our index finger on our forehead. Then we practice by blocking the right nostril with our thumb and exhaling/inhaling through the left to a count, and then switching sides to block the left nostril with our middle finger and exhaling/inhaling through the right to a count. This technique is shown to center the mind and have a balancing effect on the energetic systems in the body.
6. 4-7-8 Breathing
4-7-8 breathing is a technique where we alternate inhaling through our nose, holding, and exhaling through our mouth, all to a count. We practice by inhaling quietly through your nose to an internal count of 4, holding the breath for a count of 7, and exhaling with a wooshing sound through the mouth to a count of 8. When practice the tongue touching the roof of the mouth, this technique is shown to calm nerves and promote sleep.