Downtown Minneapolis is bleak right now. The towers have been empty since the shelter-in-place order was issued last winter. Many buildings are boarded up due to property damage from rioting. Sirens are constantly going off because of the sharp increase in crime. Street vagrancy is prevalent outside of my office building.
The world is upside down, however, this abandoned church reminds me every morning to continue healing the sick. ✸
There is currently considerable interest in telehealth addiction care. Allina Health began offering it in February 2019 to address geographic voids in greater Minnesota. We were thus well-positioned for virtual care when the Covid-19 pandemic occurred about a year later.
I’m helping one of my employers with a four-week “meditation challenge.” It grew out of a recent lunch and learn for employees that included some material on mindfulness. The more the merrier, so I’m sharing this with my entire social network.
Here’s the challenge: Meditate three times per day, generally in the morning when you wake up; sometime in the afternoon; and again in the evening right before you go to bed. Start with 5-minute sessions, increasing the duration week-by-week as follows:
Week 1: 5 minutes, 3 times per day
Week 2: 10 minutes, 3 times per day
Week 3: 15 minutes, 3 times per day
Week 4: 20 minutes, 3 times per day
In terms of technique:
Assume any comfortable position. I personally like a semi-supine position (see below)
Set a timer (e.g., on your phone) with a soft alarm
Close your eyes
Direct your attention to your breath. This might be your nose, chest or belly
Follow your breath in and out. Some people use simple mental mantras for each in-breath and out-breath. Examples are: in-out, deep-slow and calm-ease
Internal and external distractions will occur. Just let thoughts, emotions and sensations pass without judgment. Return to your breath, using a mantra, if needed. On the flip side, don’t worry if you feel sleepy or even doze off. Allow that to pass without judgment, too.
And that’s it!
Please let me know how you feel during and after the challenge.