Giving Meditation a Spin

Writer Katharine Ellison took questions on her recent story about the growing popularity of meditation and Asian spirituality.

Ellison was online Wednesday, Jan. 24 at Noon.

A transcript follows.

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Richmond, Va.: Any books you'd recommend to someone interested in addressing their depression through meditation?

Kathy Ellison: I really like Matthieu Ricard's recent book, "Happiness" -- and also recommend that if you haven't, you join a sangha, because the community element can be very helpful!

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Kathy Ellison: Hi there--

This is my first foray into live-chatting, so please forgive any techno-idiocy I commit!

I am very happy to hear your questions and will try to answer all of them.

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Washington, D.C.: Hi --

I've heard that mediation can lead to breathing more deeply/slowly which can in turn lead to reducing blood pressure and other health benefits. Do you know if it is possible to internalize these techniques to the extent that one can slow their breathing without conscious effort -- i.e. it becomes one's standard breathing pattern? Thanks for your thoughts.

Kathy Ellison: You know, in addition to using traditional techniques of watching your breathing, I have found a software neuro-feedback program called Freeze-Framer very helpful for this. It's a video game where you have to slow your breathing and completely relax to win. Good for kids!

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Montevideo, Uruguay: I'd like to hear your thoughts on how reflection, meditation and yoga focused on the different nerve centers, the chakras, can keep these centers flowing smoothly, avoiding illnesses and injuries.

Kathy Ellison: How great to get a question from Montevideo! Uruguay is one of my all-time favorite places -- I almost named my older son Joey Montevideo -- not kidding.

Sorry to say, however, I have not studied anything to do with chakras and am probably not qualified to address this.

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Washington, D.C.:

When does a person inhale and when to exhale while doing exercise or attempting to meditate?

What are the 1, 2, 3, 4, 5, 6, 7,... chronological steps to beginning to meditate?

Kathy Ellison: There are many ways to do it, but one very simple way I've learned is to very slowly count to 21, clearing your mind of anything but the counting, and counting only on the exhale. If you lose track, start again. This is for true beginners -- it's kind of like training wheels on a bike. Later on you can simply clear your mind and notice when you have a tendency to race off after your thoughts...

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Washington, D.C.: Good afternoon Ms. Ellison,

Thank you for discussing this subject matter with us. Any insight shared here is sure make some difference in the general public's perception on the practice of meditation.

After reading filmmaker David Lynch's book, "Catching The Big Fish--Meditation, Consciousness, and Creativity," I was struck by how beneficial meditation can be for one's own well being. The David Lynch Foundation for Consciousness-Based Education and World Peace has been created to promote this tool for developing the creative potential of the mind as a standard part of every school's curriculum.

What do you feel are the chances for our nation's public school system to be receptive enough to this stress-relieving practice that it may one day be an optional course for students to attend?

Kathy Ellison: Wow, I hadn't heard of the Lynch book -- I will look it up.

As for your question, I noted in the story (am wondering if it got cut!) that scores of U.S. public and private schools are now experimenting with secular meditation. Due to the rate that this is catching on, I have great faith that many more people will experience benefits.

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Goleta, Calif.: How do you really keep out thoughts?

Kathy Ellison: That's what you are continually practicing! And as far as I understand it -- I'm not a meditation teacher, only a journalist -- it's not really that you're keeping the thoughts "out" -- you are noticing them and not getting involved. It's a practice of "detachment," contrary to most humans' normal m.o., where your thoughts lead you to emotional impulses, all of which you follow.

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Belleville, Ill.: Katharine

I'm interested in beginning a meditation routine, but really don't know where to begin. Could you please discuss some alternatives in learning to meditate (e.g., finding a teacher, visiting a meditation center, practicing at home).

Thanks.

Kathy Ellison: There are so many meditation centers sprouting up that I'd bet you could Google meditation and your city and find some good leads here. I would really recommend starting with a reputable teacher, if only for a day-long session. One great alternative, which was my personal route to all this, is to take a yoga class with a thoughtful teacher. Many yoga classes these days, the good ones, stress mindfulness and breathing.

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Forest Hills, D.C.: Often times when I'm trying to quiet my mind I have racing thoughts. Do you have any suggestions that can help me with this?

Kathy Ellison: That's exactly what this practice is about. As I understand it, it's hard for everyone at first, and then it gets easier, much like playing the piano. You have to be patient with yourself: start slow and forgive your mistakes and celebrate your progress.

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Rockville, Md.: Hi Katharine-

Wondering if you might have some meditation advice for an inexperienced relaxer. The worst time of day for me is the morning. I get up early anyway, but often wake up an hour before my alarm goes off -- that's when the worrying/stressful thoughts begin. What's on my to-do list? What did I forget yesterday? Mortgage get paid? I eventually get up earlier than I'd like because laying in bed is stressing me out. I'd love to be able to begin the day with a "clean slate," or at least more of a feeling of refreshment. Any advice?

Thanks!

Kathy Ellison: It's a discipline to start your day with meditation, but I have found it is so worth it. Each day you have the choice to either start your day worrying about the mortgage or treat yourself kindly by sitting by yourself and focusing on your breathing -- starting perhaps with 5-10 minutes, moving on to half an hour or so. I think the point is you gradually realize you ALWAYS have a choice, that you can actually control your state of mind. We all know worry doesn't help pay the mortgage. Here's something else you can do with your mind!

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Washington, D.C.: Do you think there's enough attention paid in the media and by the government to the effects of stress and of state of mind in general?

Kathy Ellison: Hmmm -- enough? I think there's a lot, and it seems to be increasing. While I'm discouraged about many trends in the world today, this one gives me hope.

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Marlton, N.J.: Hi Katharine, I will read your article on meditation after this chat. I have been sick for 10 years. Midway through that illness, I started meditating. It helped a lot, but three years ago my brother died and I seemed to take it to another level. I always breath in my nose, hold, and out my mouth while meditating. It always centers me and makes me find the light and love in life. I am progressing in strength gradually, but will never stop meditation for the rest of my life.

Keep singing it's praises. Thanks.

Kathy Ellison: Thanks so much for your comment. I wish you good health!

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Arlington, Va.: How has meditation changed your life the most?

Kathy Ellison: As I hinted in the story, I really need to be calm with my kids, who are wonderful and also very high-energy! The number-one benefit for me is that when I start to go nuts in reaction to them fighting or whining or all the other things kids do in the normal course of a day, I take a breath and it seems to help!

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"The quiet mind": I'm still very much a beginner at meditation. I'd like to add to the wisdom of "detachment from thoughts." Two helpful hints I got in doing this are 1. To have a rope or cord with knots, necklace, rosary ... whatever we can use to count with our fingers. When our mind goes back to worrying, if it wanders from our breathing or mantra -- we just move one knot along the chord with our fingers as we acknowledge what happened and become mindful again. We then 2. keep track of this in our meditation journal. This journal helps us understand what underlies our mental impulses and, as we reduce the number of "knots" in our meditation, we can feel that we're making progress or, if we're slipping, it can be an alert to us so we can understand what's going on below the surface.

Kathy Ellison: Great idea!

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Bethesda, Md.: You're a prize-winning journalist. Did you approach meditation with a certain amount of skepticism, and, if so, how long did it take you to get over it? Did you see results right away?

Kathy Ellison: You know, I actually started by doing yoga, which I've always loved and appreciate for the physical benefits. I ended up taking it with a more spiritually minded teacher, so the spiritual part sort of snuck up on me without me having time to be skeptical! Of course I am still very skeptical about many ways meditation is exploited by people who simply want to make money, but that's another story!

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Kathy Ellison: It's time to sign off. Thanks so much for your questions! If you want more information, feel free to look at my site about brains and motherhood, at http://www.themommybrain.com/!

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