ON MINDFULNESS MEDITATION: A JOURNEY TOWARDS SELF-CARE AND ACCEPTANCE
It was the loss of a loved one that led meditation teacher Tan Cheen Chong to embark on a journey of self-discovery and acceptance. Following the demise of his father, he discovered mindfulness meditation as a means to cope with bereavement. Here he shares the values of a practice that is deeply rooted in an evidence-based approach and dispels the common myths.
On the discovery of mindfulness meditation
My journey with mindfulness meditation started in 2012 following a series of personal events. I lost my father to lung cancer that year and within two weeks of his passing, I had a mental breakdown. I was overwhelmed with grief yet also needed to tend to two businesses at the same time.
A doctor treating me observed that I was “thinking too much” and recommended meditation.
I initially resisted his idea; I thought meditation would be boring. Gradually, I tried learning meditation on my own but didn’t experience any changes. Then I chanced upon a 10-day Vipassana Meditation retreat here in Singapore. The needle shifted. In that course, I found moments of clarity and tranquillity. My physical health improved too: the arthritic pain attributed to food allergies disappeared for the first time in a long while.
On the proven values of mindfulness meditation
Meditation prepares us to notice whatever is going on in our lives at any moment: our thoughts, emotions, how our body feels, and even our surroundings. From that perspective, regular practice enables us to see things clearly. It reminds us to make choices in the direction of life that we aspire to and to make better decisions based on values that are important to us.
One of my teachers illustrated this with an analogy. Before training, when you were triggered 10 times, you would get angry 10 times. Now with mindfulness training, if you were triggered 10 times but reacted angrily 9 times, you have benefited.
On the evidence-based approach to understanding mindfulness meditation
Having been trained as a software engineer, I strive to follow logic and evidence. The effects of mindfulness meditation on our bodies and mental health can be scientifically proven.
There is a wealth of neuroscience research that sheds light on the benefits of mindfulness meditation. It strengthens the immune system, alleviates stress and depression, and even changes the structure, chemistry, and function of the brain of a person for the better.
On misconceptions about mindfulness meditation
Like most topics, mindfulness meditation has its fair share of myths and misconceptions. Many people continue to associate it with meditative religions such as Hinduism or Buddhism. But to seek personal well-being is universal. Learning to attend to what is going on in our lives is not religious. When I teach, I share about the science behind mindfulness, so that practitioners can connect it back to their direct experiences.
The second misconception is that it yields immediate results. The healing process is not instant. The state of our present nervous system is based on what we went through in life. Like going to the gym to tone and strengthen our muscles, it needs motivation and persistent effort. Some participants experience calm quickly; others require a longer runway. Not having expectations and simply focusing on our self-care will be helpful.
Lastly, while widely-shared pictures commonly show meditators in specific poses, the truth is mindfulness meditation teaches you to befriend your mind, not postures. I always encourage participants, new or regular, to adopt whatever position they are comfortable in. This can be seated – on a cushion or chair, lying down, standing up, or even walking. Starting with an unnatural position for our limbs could very well be a distraction.
On tips for participants to get the most benefit from mindfulness meditation
For a novice, I would recommend you to be patient with yourself and your progress. Share your expectations and areas of concern, so that your teacher can guide you appropriately. This is an act of self-care and self-acceptance. You should learn first-hand that all of us are whole the way we are right now.
It is also useful to distinguish between mindfulness vs mindlessness. Participants need to understand their own thought patterns, habits, and beliefs – many of which may be sabotaging and pulling them away from the direction of life they aim for.
Finally, we need to reinforce the body’s ability to rest and recuperate. By appreciating the brain science behind mindfulness, hardworking participants gain direct benefits from their continued practice.
“On Wellness” is a regular series featuring our renowned team of practitioners. Book a mindfulness meditation session with Tan Cheen Chong and make transformational shifts today.