Isn't Meditation Woo-Woo? And other questions first responders have asked us!
At the start of the mResilience project, we have met with, surveyed, and interviewed hundreds of first responders about how they build and strengthen their resilience. It might not surprise you to know that when we asked about meditation or mindfulness training, some responders chuckled. We got, "Isn't meditation a bit, woo-woo?" (Yep, "woo woo" was used.)
It was not uncommon for us to hear some first responders describe meditation as a cult-like mystical practice involving incense, rubbing crystals, and bowing to an ancient, white-breaded man chanting in a robe. Or the opposite, images of a yoga class full of skinny young and mid-aged women wearing multi-colored leggings, sitting on bolsters in perfect postures with their eyes closed while listening to a teacher-led guided meditation. (Ok, maybe these visuals are a bit exaggerated, but you get the point.)
The truth is practicing meditation does not have to be tied to a specific tradition or belief system. Nor is it monopolized by certain groups of people. Meditation is an intentional practice of taking responsibility for our minds by deepening our concentration, improving the clarity of thought, and increasing self-awareness. To put it simply: meditation is for everyone. Having a practice is very individual and personal, so there is no one size fits all.
With the physical and mental demands of being a first responder, you may find that meditation has many personal and professional benefits. You can do it almost anywhere, anytime, and with no upfront equipment costs. All the equipment you need is you. Here are a few questions first responders have asked us over the years.
If meditation can strengthen resilience, where's the evidence?
You already know this but, a career as a first responder comes a whole slew of potential health risks. Aside from physical injuries, medical problems such as cardiovascular disease, obesity, and cancer run high in first responder communities. In addition, first responders also face psychological injuries throughout their careers. Post-traumatic stress, addictions, relationship and family challenges, depression, and suicide are well-known and reported.
Research studies have shown numerous benefits of mindfulness practices has had positive impacts on first responder resilience. For example, researchers at the University of Miami conducted a study on how a mindful training program tailored to fire fighters improved resilience. The four-week training consisted of 4 two-hour trainings and a daily 10–15-minute mindfulness practice. Results from pre- and post-assessments showed a greater increase in psychological resilience post-training. The study also highlighted that with the daily mindfulness practice, fire fighters found improvements to focus and attention as well as increased overall mood.
Evidence of the benefits of meditation is growing. Here is a quick list of the benefits of mindfulness meditation:
Improved heart health
Reduction in depression and anxiety
Reduction in stress
Improved focus and concentration
Improved working memory
Increased self-regulation (healthy physiological responses to stress
Increased task and job performance
Increased self-awareness (greater understanding of how we respond to situations)
I can't just close my eyes, drop my thoughts, and suddenly have a clear mind. Does this mean I fail at meditation?
NOPE! We are thought-producing beings! Research at Queen's University in Canada determined that the average person has as many as 6000 thoughts a day. That is a bit daunting and hard to manage, don't you think? It is exhausting just thinking about thoughts!
The point is to set the intention to meditate and accept that thoughts creep in. Notice them, give them a little wave, and keep going. Remember, you are building a mediation practice. No one just "drops" their thoughts when they first start – NO ONE. Just like any fitness program, meditation is an exercise that takes discipline and practice to improve our skills. And with the dedicated practice, we start to notice the health benefits too.
Sit, Stand, Run...how do I meditate?
First, it is about finding a place to practice. Sitting in a comfortable, relaxed seat is the most common way to meditate. However, folks have meditated while on a run or hike and even in a quiet spot at the station. One cop we met mentioned he takes a few minutes before his shift to "get grounded" while in his cop car. A firefighter spoke to us about driving up to the mountain to reset from his workday. He would park along a dirt path that overlooked the valley below, jump up on his truck roof, and his close eyes for a few. As he said, "those moments of silence and breathing in the clean air just clears my head."
The point is, find a place where distractions are minimized and make space for your practice. You can create a dedicated room to practice meditation but try not to get fixated on just one spot. Meditation is a portable, flexible practice you can take almost anywhere. It is just important to find a quiet, relaxed, and safe place for you to meditate.
What should I use to meditate? Sounds? No sounds?
Listening or not listening to sounds or audio recordings is a personal choice. Explore what works for you. An officer we met with shared his meditation practice that consisted of either listening to a guided mediation on his phone or just using his noise-canceling headphones with no sound at all. If he practiced at the station, it just looked like he was relaxing and listening to music.
If you are a total rookie to meditation, perhaps you want to start with a guided meditation. Guided meditations are audio recordings of meditation experts and teachers "guiding" you through a session with a series of prompts. They will walk you by paying attention to your breath, giving space to your thoughts, and providing direction on resetting your mind. Many beginners find this helpful, but it can be overwhelming to select a guided meditation as there are millions out there on the internet. The mRes mobile app has tailored a concise collection of guided meditations to help new and seasoned meditators easily maintain their practice.
How long and how often should I meditate?
Studies have shown benefits in cognitive functioning such as focused attention and increased memory with a 10 to 40 minutes or more daily to several times a week. That is a big range. So, the answer is: Start with a little exploration to find what works for you.
You may want to just go-for-the-gusto and start meditating for an hour a day. Such motivation is great, but for many that tends to backfire. Therefore, consider baby steps. For your first week, try sitting in a chair for 5 minutes a day just to notice your thoughts. No pressure to "clear your mind" – just take notice of what comes through your head. For the following week, you might want to increase your time or find a different position or meditation spot. If you need more structure, again, try out a brief guided meditation. Keep track of your meditation sessions in a notebook or use the mRes mobile app. mRes will automatically log your sessions as you practice with a guided meditation or use of the self-timer feature.
Lastly, you may not feel a rush of calm or an 'aha' moment the first time you meditate. That doesn't mean you've wasted your time or that it doesn't work. Folks may tell you they experienced positive changes within days, while others said it took longer. It takes deliberate practice so, set a schedule and commit. As the bestselling author of Good to Great, James C. Collin's wrote, "Discipline is consistency in action."
Does meditation have any adverse effects?
Good question! Researchers have started investigating if there are any adverse effects with meditation. In general, many studies show there are more positive benefits than there are negative ones. But, for some folks, meditation can bring out unexpected feelings or thoughts. There are studies that showcase a small number of people who experienced disorientation about themselves or a “loss of self”, feelings withdrawal from everyday life, and experiencing anxiety or discomfort with thoughts or memories that were troubling.
If you do find yourself feeling distressed after meditating, it is good that you have become aware of it. Consider putting your meditation practice on pause and seek support from a peer you trust or find a mental health provider. It is always good to know what providers are available to you regardless of what may come up in a meditation practice.