Recently, after possibly fracturing my hip, I had to have an MRI.  Though I’d never had an MRI before, I’d heard plenty of horror stories about claustrophobia, difficulties staying still, and complete boredom.  The procedure was going to be a half-an-hour and while I didn’t expect to have problems, I didn’t expect to not have problems.  To my surprise, I didn’t panic while getting the MRI- instead, I actually didn’t mind it at all.  It ended up being a very productive and even relaxing time.  

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Once I climbed into the machine, I closed my eyes and instinctually meditated, ignoring the machine’s clanging and counting my breaths until the procedure was done.  I’m a big fan of meditation, but after the semester ends and my college’s meditation group disbands, I find it hard staying with the practice as intensely as I do over the year.   Usually, my group meditates for an hour, which made the half-an-hour MRI a breeze.  I've found that there is a palpable difference between meditating for an hour versus a half-an-hour, though both are relaxing and rewarding.  Personally, I believe that the hardest part of starting and building the practice of meditation is maintaining the practice for a longer period of time." From my personal experience, as taught by my incredible Buddhist Chaplain, Kotatsu John Bailes, here are tips to complete an hour-long meditation, perfect for boosting productivity and keeping your cool in stressful situations.

Starting Off: Positioning

One of the most crucial parts of meditation is maintaining alignment in your back.  Maintaining a straight back has spiritual connotations of allowing energy to flow through the seven main chakras, but it also prevents new practitioners from falling asleep during the cycle.  Traditionally, one would sit cross-legged with a straight back.  Personally, I’ve found that sitting on my knees on top of a meditation cushion (or even a yoga mat) while maintaining alignment is more comfortable, especially on days when my hips feel tighter.  For short meditations, especially those before bed, you can also lie down on your back, allowing your body to relax into the mattress or floor.

Getting Comfortable: Three Minutes Twice a Day

Every morning, my crew coach would lead our entire team in a three-minute mindfulness practice before taking to the water.  This ensured that every team member had her head in the boat with a clear mind for practice.  Even though I’m no longer on the team, I still do this every morning to begin my day with a blank and open mind.   I also do this every night and find that it’s especially helpful for falling asleep.  For three minutes, try clearing your mind or practicing visualization techniques.  These can be especially helpful if you’re practicing before athletics.  If thoughts keep coming into your head, don’t get frustrated!  It’s totally normal. Try letting them go for as long as possible or preventing yourself from expanding them.  If you already meditate, this process can be an addition to your practice; if you’ve never meditated, this can be an approachable first step.  

The First Leap: Taking on 20 Minutes

Though the 10-minute meditation can be great, I find that making the leap to 20 minutes can be more helpful if you’re aspiring to an hour-long practice.  Let people in your home or apartment know not to disturb you, set a timer for 20 minutes, and find a comfortable and supportive position.  Personally, I’ve found that one of the hardest aspects of longer meditations is clearing my mind -- no matter what, it seemed impossible for my mind to stay blank that long.  It’s much easier to limit your thoughts than to keep your mind blank.  The trick is to find something to latch your mind onto and repeat it, whether it’s a mantra, an image, or a feeling.  Though I do all of these, counting my breath from one to ten and then repeating it throughout the entire 20 minutes is, in my opinion, the most effective method.

Checking in: Two 20-minute Sessions

Once you’re feeling comfortable with the 20-minute meditation, try doing two 20-minute sessions, back to back.  Between the two sessions, take a few minutes to reflect on your practice, drink water, or change positions.  The leap from 20 to 40 minutes can be difficult, especially because it can be hard to judge how far into the process you are (though ideally, you’re not thinking about the process).  The two consecutive sessions provide a better understanding of time and an opportunity to check in with yourself.  Especially if you’re meditating in a group setting, this break can be used to briefly discuss your experience and strategies for a more successful second half.

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Meditation is a skill.  If you can work your way up to a practice as long as an hour, then you'll be able to concentrate on your breathing and clear your mind during stressful situations.

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Gaining Traction: 40 Minutes

Combining the two consecutive sessions will actually shorten the total time you’ve carved out for meditation that day while growing your ability to sit for a longer period of time.   If you’ve already tried the two consecutive sessions, you’ll be comfortable with meditating for the 40-minute period and will have even developed the skills to check in with yourself and alter aspects of the practice to make for a more comfortable and productive practice.  Stay at this step for as it takes for you to gain traction in your practice, waiting until you’re comfortable with the skills you’ve developed.

The Final Leap: 60 Minutes

Once you’ve sharpened the ability to monitor your practice and found a process that works for you, try the hour-long meditation cycle.  Doing this in a point in the day where you’re usually unproductive can boost your energy without any of the grogginess of a nap.  For me, the perfect window is somewhere between 3-5 p.m, after I’ve done the bulk of my work for the day and before dinner.  Not only is an hour long meditation cycle beneficial to your state of mind and energy levels, but also to growing your practice in general.  A 60-minute meditation isn’t something you need to do every day, or even every week, but once you feel comfortable enough to do it, other meditation cycles will be easy by comparison, allowing you to fall into them comfortably and regain your cool in stressful situations.

Whether or not you already practice, an hour-long meditation cycle can make a major impact, even if you don’t practice regularly.  Like many other things, meditation is a skill. If you can work your way up to a practice as long as an hour, then it should be far easier to concentrate on your breathing and clear your mind during stressful situations. Personally, meditation helps me maintain my center, boost my productivity, and, apparently, survive MRIs.

 

Charlotte Kasper is an Art History and American Studies double major at Wellesley College, interested in pursuing a career in academia or museums.  Aside from art and writing, she loves watching comedy specials, enjoying time outdoors, meditating, and listening to music.

Comments (1)

  1. Joanna Gaden

Thank you for sharing, Charlie! I similarly have struggled to meditate when my usual mindfulness meditation class ends for the summer. I find that guided meditations keep me more focused and make longer periods of time easier! (Headspace and...

Thank you for sharing, Charlie! I similarly have struggled to meditate when my usual mindfulness meditation class ends for the summer. I find that guided meditations keep me more focused and make longer periods of time easier! (Headspace and Youtube meditation videos are great) I also really love practicing Loving Kindness, because it helps me send love to myself and to others in the world. If you haven't tried it, I would highly recommend! Thanks for all the helpful tips

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