Take a deep breath, release it slowly, then repeat. Sweep away the jumble of thoughts cluttering your mind: Is the mortgage check going to bounce? Why did I wear this sweater that makes me look fat? Am I going to be late to pick up the kids from school?
Now you are ready to contemplate contemplation.
From silent reflection in meditation and journaling to physical activities such as yoga, t’ai chi and walking, a range of methods can help us achieve a contemplative state in which we can tune out the literal and figurative noise of the world and concentrate on being “in the moment.” Whether performed solo or accompanied by others, reflective practices can help reduce stress while enhancing empathy, communication skills, sense of purpose, mental focus and creativity, according to The Center for Contemplative Mind in Society. The nonprofit organization based in Massachusetts works toward integrating contemplative practices and perspectives in higher education.
Maria Roca, an associate professor in the Department of Communication and Philosophy, has trained at the center and teaches the interdisciplinary course “Issues in Culture & Society: The Contemplative Life” at FGCU.
“There are more distractions in the world than ever before in history,” she says. “We’re so outwardly focused now, we’ve forgotten how to connect with our being and recharge our batteries.”
Roca hasn’t. Raised and schooled in Catholicism, she has prayed and meditated since she was a youngster. Not that spirituality is necessary for contemplative practice. In the sciences contemplation can be a tool for freeing the mind of past thinking and discovering fresh concepts; in the arts it can break down barriers to creative ideas and expression.
Individuals need to figure out which practice works best for them, Roca says.
1. To start with, yes, ditch the smart phone and other distractions. At first, you might need to find a quiet location to practice, whether it’s a library, park or the shower. With experience, you might be able to get in your contemplative zone even in a bustling coffee shop.
2. Begin with a series of deep breaths “to anchor your breathing.” Let your thoughts go, especially self-critical ones. “Be kind and gentle with yourself,” Roca says. “Make it positive.”
3. Whenever possible, get outdoors. “The natural world is one of the most powerful experiences. It invites a sense of wonder,” Roca says.
4. Find a way to make it a daily part of your life. “If you do 10 minutes of meditation twice a day, it reduces anxiety, increases productivity and increases health and well-being,” she says.
And on the practical side, it’s free. No electronic devices needed.