Author: Gary A. Brown

Training Tip: Meditation
Taking a Vacation in your Mind

By Allie Alberigo

As we live our fast-paced lives, we very rarely stop to smell the roses. With schedules as hectic as ours, how can we find the time?
Wouldn’t it be nice to escape to some beautiful sun-drenched, exotic beach on a tropical island during your lunch hour? Would that little break give you the extra boost to continue your day? Would it give you the patience to manage the many annoyances that may cause you to lose your temper? It is possible if you put your mind to it, and you already have all the tools to start.
Many people have attained higher planes of enlightenment through the ancient art of meditation, and have incorporated meditation into their work schedules and daily routines. In different countries, it may carry different names, but it is all the same. The ancient monks lived longer due to the benefits they derived from meditation. Even the ancient Japanese people lived longer, but the present-day Japanese have adopted the fast-paced lives of the western world that we have lived for centuries. In modern Japan, cases of suicide, alcoholism and heart attack have increased tremendously.
We must take the time to relax and become one with ourselves. This practice is used in Zen sitting meditation. It is called a period of nothingness. Doing absolutely nothing except focusing, relaxing and using proper breathing techniques helps to purify your mind and body.
You must take the time to practice at home before you attempt to achieve a meditative state in a busy workplace. Start with only five minutes per day. Wear comfortable, loose-fitting clothes, so you’ll be able to sit on the floor. If you feel more comfortable, then sit on a pillow or cushion. You have a choice of sitting postures: yoga-style, with both legs crossed at the ankle in front of you (anza); or sitting on both legs folded underneath you in a kneeling position.
The first step in meditation is to try to clear your mind of what has been bothering you and of any other thoughts you may have. Think of your mind as a wild monkey jumping from tree to tree. The mind will speak to you and your thoughts will gather in your head. The key is not to pay too much attention to what is being said. This is called inner chatter. Try to focus on some object, such as a piece of fruit. Try not to pick an object that may lead to other thoughts. One exercise is to focus on the numbers one through ten, as you incorporate your breathing. Inhale through your nose and exhale through your mouth. The timing of each breath should be in eight- to ten-second intervals. Count in your head to inhale, slowly, from one to ten. As you exhale, count from ten backwards to one.
Try to visualize the numbers as you count. Continue to focus only on the numbers. If some thoughts enter your mind, which they most likely will, then dwell on them for only one to two seconds before returning to your controlled, focused breathing. As your concentration develops, you’ll find your heart rate will decrease and your state of relaxation will increase.
As your level of concentration increases, you will find that you can meditate sitting in an office chair, the seat in your car or even a park bench. The most important thing is don’t become so comfortable that you fall asleep. Don’t sit in a position of total body relaxation. Try to keep your body upright and stable. You will find that the time passes quickly and that you’ll become lost in your meditation. Remember that it takes time to excel at mediation, but the benefits are endless. Keep your spirit strong.