Hello! Welcome to Day 7 of the 2022 First Responders Are Human event. The event hopes to encourage mental wellness in first responders through physical fitness. Participants should engage in one deliberate physical activity each day of the event. We will also be sharing a daily resiliency tool that can help first responders be resilient on and off the job. While many of the stressors first responders face are systemic, it is still important that we be able to maintain our own mental health.
Today’s Tool: Meditation
It’s day 7! We are a week in! Today’s topic is meditation, and it is brought to you by Heather Sharar, 500RYT.
I mentioned in my bio for Day 2 that my yoga practice consists of meditation (BUT: my meditation does NOT involve me sitting in lotus position chanting OMMMMMMMM for hours). Some days it is a way to ease into my day with the sun warming my face as I breathe. Other days, I struggle to sit for 3 minutes as I listen to a beautiful song. What is mediation, anyway?
What is mediation (according to Merriam-Webster)?
A discourse intended to express its author’s reflections or to guide others in contemplation, or
The act or process of meditating
Let’s breakdown some frequent misconceptions people have about meditation:
Meditation must be practiced in silence.
This is a myth. You can go for a walk, listen to music, or do anything that makes you feel calm and present. A calm mind does not necessarily need to be accompanied by a still or quiet body. One day you may find that a walk and listening to nature allows you to be calm; the next day you may find that listening to music with your eyes closed while breathing deeply helps you slow down. YouTube has a plethora of guided meditation options for everything from sleep to cleansing your chakras. Meditation is the act of putting the mind on an object or focus for an extended period of time. So listening to someone’s voice as they guide you through a meditation about breathing or relaxing the body is still a meditation.
The goal of meditation is to clear your mind and it isn’t working if your mind wanders.
This is also a myth. The truth is, your mind will always have thoughts. Think about meditation as a way to transcend your usual ruminating thoughts. I use a visual before my yoga class: With your eyes closed, imagine a desk in front of you. On this desk is a pile of papers and files from a project you are working on. You have just been told that your supervisor is coming in to discuss a new project. You put the papers into the files so you don’t mix them up with the next project. As you move through meditations, as you notice thoughts arise, just place them into a file and off to the side of your mental desk for later. No judgment, just notice.
Meditation is a long and hard process.
This is a myth, sort of. Think of your mind like a muscle. The more you practice, the longer/better your practice will be (notice, I didn’t say easy). Rather than focusing on the length of time, focus on what you want to accomplish (sleeping better, relieving anxiety) and go from there.
Honestly, there is no “right” or “wrong” amount of time for a meditation. Find what works for you! Five minutes today can turn into more or five minutes may be perfect. Taking the time for you is what is important.
I have included two examples below of guided meditations of varying times to give you a glimpse of what you can find. I recommend finding a comfortable space to sit undisturbed (preferably with earbuds or headphones to cancel the outside noises). 5-minute breathing meditation:
Click here for the 5-minute breathing meditation.
The Magical Shower Guided Imagery is another meditation I recommend. The recording is about 15 minutes but it is nice to use this mediation to relax before sleep. If you are listening to this during the day, allow yourself some time to just sit after the recording ends.
Helpful Links & Sources:
To Do:
Follow the event on Facebook, Instagram, and join the Strava group.
Download the daily posters to use on social media.
Reflect on today’s tool and how you’ve incorporated it into your life or how you might incorporate it.
Post your reflection and physical activity on social media or the participant’s group to help spread the word and to encourage accountability and camaraderie.
Use the hashtags #movementismedicine and #firstrespondersarehuman on social media.
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