Here are some simple
practical techniques to get meditation into your schedule rather
than schedule for it separately.
There is a sudden interest in meditation and
wellbeing all over the world. This is no surprise because the
more life becomes hectic there's more yearning for peace and
The modern mind is bombarded with information from the
electronic as well print media. This creates a problem because
there is no time to digest it. In the past, this was just the
reverse. There was less information and more time to assimilate
it - so, there were silent spaces in people's minds. Today, our
lifestyle has changed 180 degrees: much of the information
remains undigested. It is as if you go on eating and stuffing
your body. That which is not digested by the body will prove to
Meditation, need of the hour
Meditation is the dire need for contemporary
life and also humanity.
What is meditation? It is nothing but a time
when you can relax utterly into yourself, and when you close the
doors of your senses to the outside stimulus. You are alone in
your innermost being, relaxed, at home. In these moments, all
that has become accumulated is assimilated and that which is
worthless is thrown out. Meditation functions like a
double-edged sword: on the one hand, it assimilates all that is
nourishing. On the other, it throws out all that is junk.
But, who has time to meditate? People have to
manage so many things that everybody feels the day is not long
enough. In these changed times the concept of meditation has
taken a summersault. Now, people need meditation that can be
woven into their daily routine, which means they should be able
to meditate while doing their job.
Sounds impossible? Not at all.
Here are some delightful and effective
techniques for people who have everything, but time :
This can be done while you are booting the
computer, waiting for the elevator, and so on.
This is literally a one-minute meditation.
Hold your watch in front of you. Look at the second hand,
witness its movement and try to go on witnessing it. You will
find that you can watch for 2-4 seconds - and, the witness is
gone, some other thought has come. Then you will be a witness
for 4-5 seconds and forget again. In completing one minute you
will lose it two, four, or 10 times. If you practice it every
day, the span of your attention will increase. If you can watch
the second hand for 60 seconds, you will feel integrated.
Rub your ear lobes
When you are feeling sad, worried, or angry,
hold your ear lobes and rub them hard; there is no need to
pierce the ears. You will find a change in your state of mind.
Warm hands, cool head
Physiologists agree that if you work with the
hands, you can change the energy that moves from the head. Your
right hand is joined with your left brain whereas your left hand
is joined with your right brain.
Try this: whenever you feel that there is too
much thinking, and you cannot stop it, rub both your hands fast,
make them hot by rubbing, and suddenly you will feel the
thinking has stopped, the energy is moving in the hands.
This is the best medicine for people who
cannot sleep - better than any tranquilliser. Just close your
eyes and rub your hands, and feel them getting warmer and warmer
and warmer. Support it by your imagination - see they are
getting warmer. When the hands are warm, the head becomes cool.
Now, you can sleep like a baby!
Throwing the bad mood
Breathing is a powerful tool we have, and it
can be used intelligently for managing our emotions. If you are
in a bad mood -
Exhale deeply; as much as you can, throw the
air out. With the air, the mood will be thrown out too, because
breathing carries the mood. And, then expel the breath as far as
possible. Contract the belly in; don't inhale for a few seconds.
Then, allow the body to inhale deeply - as
much as you can. Again, stop for a few seconds. The gap should
be the same as when you retain the breath out. Exhale totally
and inhale totally, and make a rhythm.
You will feel a change immediately coming
into your whole being. The mood will disappear and a new climate
will enter you.
Gibberish and silence
This is a perfect method when the mind is too
much stressed and you canít think coherently. Close your eyes
and begin to make nonsensical sounds. Just speak any language
that you don't know! Allow yourself to express whatever needs to
be expressed within you. Let your body express the accumulated
stress, too. Imagine you are emptying a garbage can. After 10
minutes, sit silently. The relaxation and silence that follow
will be magical.
For one day, talk telegraphically. Use
absolutely only the necessary words, as if you are sending sms.
Use only the essential words. Your words will have more power as
you will be uttering them consciously, and the impact will be
Waiting, the best use of time
While waiting focus the attention on
yourself rather than the person you are waiting for
Waiting is not a futile exercise; when
you are waiting, you become more alert
Waiting is a relaxed, non-goal-oriented
Waiting is a great quality: it requires
deep patience, it is great trust
The moments of waiting are moments of
meditation. Because you are waiting, expectant, your mind
stops functioning. You are so concentrated in your waiting
that there is no energy left for the mind - that is the
secret, the magic.