Many of you have likely heard of High Intensity Interval Training (HIIT). This physical training regime consists of alternating intervals of higher intensity exercise with intervals of low to moderate intensity physical exercise, to increase both strength and aerobic endurance. It’s an efficient way to exercise because you can achieve just as much fitness, if not more, in a short period of time as you would over longer periods. In essence, you get more out of less time.
So it may seem like an oxymoron to apply this concept to meditation. After all, how intensely can you be mindful? Yet, there are many similarities between mindfulness and working out. Both are exercises done monotonously to strengthen certain muscles. With physical exercise, you might be lifting weights over and over to strengthen your arms or legs. With Mindfulness, the repeated mental exercise of bringing your mind into the present moment can strengthen your ability to focus and concentrate, and to direct your attention with ease. The same way that it’s easier to lift heavy boxes with stronger muscles, it’s easier to stay on task, focus and retain information when your mind is fit.
“If you can learn to hold your attention completely on your chosen object for even a solid minute, you have some strong concentration skills” ~ Daniel Ingram, Mastering The Core Teachings Of The Buddha
How do you apply high intensity training to meditation? When you practice – and it doesn’t have to be for long, 10 minutes works – put your best, wholehearted effort forward. It’s about trying to get the most out of the practice and your time. “Little but often” – shorter periods and more intention can work very well. If you spend hours practicing while the mind wanders here or there, without a concerted effort or intention, your time could be wasted. Achieving a continuous state of concentration takes a certain resolve, but with resolve, two important skills are being honed. Firstly, you sharpen your concentration, a skill that can be applied to almost everything you do. Secondly, you become more disciplined. Discipline is another skill that can be applied to many areas in life. It may sound paradoxical, but discipline allows you freedom.
“I equate the two in many ways. Discipline and resolve allow one to make choices about what we do and stay strong in the face of difficulties” ~ Daniel Ingram, Mastering The Core Teachings Of The Buddha
This is why meditation has such practical implications, just like exercising, mental discipline delivery similar benefits. There is also a lot to be said about cultivating a basic level of self-control, without it we flounder and then wonder why we cannot meet our goals.
For upcoming Mindfulness Events and workshops please visit: http://mindsana.com/events/categories/transforming-emotions/ or visit our website: www.mindsana.com for tips and guided meditations.