5-Minute Mindfulness (7 page)

5–MINUTE SEED MEDITATION

You can choose a seed for your meditation practice anywhere, anytime. Whether you’re at home, at the office, in your car, or out in nature, you can find the right seed for even the most impromptu meditation.

Just look around you:

• A tree

• A star in the sky

• The sound of waves breaking on the beach

• A statue of the Buddha

• A saint’s medal

• A Celtic cross, Star of David, or other religious symbol

• A landscape photo or illustration

Just look within you:

• A favorite prayer

• The sound of “Om”

• A personal intention

• A quality you wish to develop in yourself

• A favorite memory

• A mentor or spiritual leader

THE SANS SEED MEDITATION

Meditation without seed is another technique. Here, the goal is twofold:

1. Empty the mind

2. Still the senses

This can be accomplished through silence, separation from familiar surroundings, and eliminating all but the basic necessities of daily existence. Monastic life and retreats are an example of this type of meditation tradition.

THE BENE FITS OF SEED AND SANS SEED

Either approach—with or without seed—is quite effective, depending on the circumstances and the practitioner. The advantage of seed meditation is that it allows the familiar to become so familiar that we no longer even think about it. In fact, we are released from thinking altogether. The advantage of meditation without seed is that it dispenses with the tendency to focus on familiar things so we can explore other realities.

The use of seed meditation is expressed in a number of modern paths, although it is called by other names. It may be referred to as intentional meditation, where specific goals are formulated and the meditation experience is aimed toward those ends. Meditation without seed is also referred to as choiceless meditation, a term coined by Jiddu Krishnamurti, a twentieth-century philosopher and proponent of self-discovery through meditation.

The analogy of a seed is most appropriate. It alludes to the “unfolding” of the conscious mind to reach enlightenment, just as a seed grows to a flower and unfolds its splendid petals to reveal a perfect design. At the same time, a seed resides within the mature plant, indicating that another flower, or level, awaits unfolding in the future.

THE RIGHT WAY TO BREATHE

Have you ever listened to your breathing? Or observed your rhythm of inhaling and exhaling? Most people who do so find that they breathe in short breaths that do not completely fill the lungs. Once they notice, they start to take deeper breaths. The infusion of oxygen by this exercise can bring on a “high” of sorts, but after a while they forget the deep breathing and go off to their regular activities, with unmonitored, shallow breathing.

Of course, we take air into the body through the nose and mouth. But, meditation masters say that the “center” where we are drawing in the air should not be in our nostrils, or throat, or even the lungs. Rather, we should breathe in from the stomach, the way babies breathe—with our bellies.

JUST BREATHE

If you are ready to pursue the goal of a personal meditation practice, then getting started with some exercises can set the foundation for your regimen right away. Let’s start—as most meditation training starts— with breathing.

You may wonder why breathing is a central component in meditation and why it is emphasized so much. After all, breath is a natural, autonomic function of the body. But, that’s why it’s so important. When the body is completely at rest, breathing becomes quite noticeable—at times, it even intrudes into awareness of the present. Centuries ago, the rhythm, strength, and energetic exchange of breath with the body was recognized as the ideal timekeeper and modulator. There’s no escaping it, and there’s every reason to consciously and optimally breathe because it contributes so much to physical and mental relaxation. Needless to say, you should use good breathing habits, which you can promote with a few warm-up exercises.

STAND UP TO YOUR BREATH

Stand with your feet slightly apart to balance your weight. Focus on only your breathing for three minutes.

Now take three “good” breaths, not necessarily deep or long, but comfortably fill your lungs as you inhale and exhale. As you take in each breath, feel your strong legs supporting you, and hold your abdomen in for support. Raise your arms; then lower them as you exhale. While inhaling, think of the air also entering your body, from the ground upward to your head. Try to allow each breath equal time in duration and quality. And, try to keep the rhythm the same as your “normal” breathing, especially in the beginning.

SIT DOWN AND BREATHE

Sit in a comfortable chair, making sure that you are as upright as possible and your feet are comfortably on the floor. Place your hands on your lap or palms down on your thighs. Focus on only your breathing for three minutes. Do not attempt to control or direct your breath; just observe it.

Next, lower your chin to your chest, and inhale while slowly raising your head. As you exhale, lower your chin back to your chest. Do this for three “good” breaths. Try to do it as slowly as possible.

WARM UP YOUR BODY

Physical sensation is one of the first things you will become aware of in meditation. When they are not in motion, your senses are directed inward rather than outward, and you will notice things that may not have been apparent at other times. Therefore, you need to relax physically as much as possible before a meditation session so you aren’t distracted by body stress.

FLAT ON YOUR BACK SPINAL WARM–UP

To help the spine maintain a natural, upright position, start with a gentle spine warm-up. Lie down on the floor on your stomach, face turned to the side. Take three relaxed breaths. Then, with your hands on either side of you pushing against the floor, exhale and gently lift your head, shoulders, and chest off the floor, pressing your pelvis into the earth and carefully arching your spine. Broaden your chest slowly, turning your head forward and stretching your chin toward the ceiling if that feels comfortable to you. Don’t force your head, neck, shoulders, or back into a strenuous stretch or lift your torso for an extended period. Exhale, and lower yourself back to the floor and take another three relaxed breaths.

LONGLEG WARM–UP

Sitting for an extended period can be difficult if you are not accustomed to it. As you work on sitting for longer periods of time, warm up your legs at predetermined intervals to encourage proper circulation. This warm-up also helps strengthen the lower vertebrae in the back.

Lie down on the floor, on your back, arms at your side, and palms downward. Take three relaxed breaths. On the third inhale, lift one leg; bend it, bringing the knee toward your chest. Use both hands to grasp your bent leg, and bring it as close to your chest as comfort allows. Take three relaxed breaths, and on the third exhale, release your bent leg and allow it to return to the floor. After allowing a minute for integration, repeat the posture with the other leg.

TAKE IT EASY

Go slowly. Don’t set any specific goals or expectations. It’s still too early for that.

Mindfulness is a process. As you build time for more meditation into your life and sprinkle more 5-minute mindfulness breaks into your schedule, you’ll grow more comfortable with the process—and experience more of the benefits.

MONKEY MIND, BEGINNER’S MIND

Congratulations, you’ve learned how to use one of the most powerful tools in the mindfulness arsenal: meditation.

It’s not easy to quiet your monkey mind, but you are on your way. Remember, meditation is a practice. It requires time and patience and, most of all, dedication.

Practice makes perfect—and in this case, the perfection you seek already resides within.

“A quiet mind cureth all.”

—R
OBERT
B
URTON

CHAPTER 5

STRESS RELIEF FOR YOUR BODY

“Hallow the body as a temple.”

—K
HALIL
G
IBRAN

You’ve only got one body, and it carries you around all your life. Yet, few of us treat our own flesh and blood with the love and respect it deserves. When our body suffers, our mind suffers as well—and mindfulness eludes us. If we are to be truly mindful, we need to listen to our body and hear what it is trying to tell us. Failure to do so endangers our physical health and ultimately our mental and emotional health.

How good are you to your body?

1. Every night, you sleep an average of:

A. Seven and a half hours or more

B. Six to seven hours

C. Four to six hours

D. Sleep? Who needs sleep?

2. When you’re stressed out, you:

A. Go to yoga class

B. Take a walk

C. Eat too much chocolate

D. Drink too much wine

3. Your idea of a good meal is:

A. Brown rice and beans

B. Sushi

C. A Big Mac

D. A martini

4. You get a massage:

A. Once a week

B. Once a month

C. When you’re on vacation

D. You’ve never had a massage

5. You weigh:

A. What you weighed in high school

B. Fifteen pounds more than you should

C. Thirty pounds more than you should

D. Fifty or more pounds than you should

6. You think of yourself as:

A. An athlete

B. More physically active than most

C. Not as physically active as you should be

D. A couch potato and proud of it

7. Your favorite part of yoga class is:

A. Savasana

B. Vinyasa flow

C. Deep breathing

D. You’ve never been to a yoga class

8. You have studied:

A. Yoga

B. Tai Chi

C. Martial arts

D. None of the above

9. You suffer from:

A. No major ailments

B. High blood pressure

C. Obesity

D. Diabetes

10. You exercise:

A. Three to five times a week

B. Twice a week

C. Once a month

D. Rarely

11. You have sex:

A. As often as possible

B. Three times a week

C. Once a month if you’re lucky

D. Never—sex is overrated

12. You practice deep breathing exercises:

A. Every day

B. Three times a week

C. When you feel really stressed out

D. Never

13. Your eating habits could be described as:

A. Vegan/Vegetarian

B. Lean protein, fruits and veggies, complex carbs

C. Gourmet

D. Junk-food heaven

Now tally up your score.

•
If you checked mostly As
, you take relatively good care of your body, but with a better understanding of mindfulness, you can substantially boost your health and well-being.

•
If you checked mostly Bs
, you do pay some attention to self-care but not as much nor as deeply as you could if you were to use the tools of mindfulness to maximize every opportunity for good health.

•
If you checked mostly Cs
, you are not giving your body the nurturing it deserves. You need to nurture yourself, which in turn will nurture your physical and emotional well-being.

•
If you checked mostly Ds
, you have neglected your body—to the detriment of your health. Mindfulness can help you learn to listen to your body and give it what it needs—and not only improve your well-being but transform your life in the process.

Your body is a miraculous collection of cells that works together to create a unique human being—you. That uniqueness even extends to stress and its effects on your body.

Stress manifests itself in any number of ways, depending on your individual makeup and the situation. You may experience:

Migraines after a hard day at work

Abdominal cramps three days after the car breaks down

Irritable bowel whenever your family comes to visit

Panic attacks before final exams

Nightmares for months after a divorce

Stress can literally cause us pain, make us sick, even kill us. That’s why it’s critical to learn how your body responds to stress—and act accordingly.

SIDE EFFECTS OF STRESS