ROBERT J.R. GRAHAM: Practices

Showing posts with label Practices. Show all posts

Wednesday, 27 August 2014

Meditation Techniques For Time Pressed Executives

by: Molyazzi

Meditation, quite rightly, has an image of relaxation, peace and quiet, and many may interpret this as meaning meditation can only be for those who have time to laze around half the day. For this reason, those people, such as business executives, who live a pressured life with little or no time to spare, may assume that meditation can never have a place in their lives. That is a shame, as meditation techniques can be quite flexible and quite easy to fit in to a busy day.

The benefits of meditation can be so great to somebody under pressure, that even a few minutes occasionally may bring a noticeable benefit. For a busy executive to have reached their position in life, they are likely to be determined and intelligent individuals. This can often mean that, should they perceive a benefit in an activity, then they will continue or extend that activity. It is therefore possible that an executive trying out even a brief period of meditation may soon adopt some meditation technique or other on a regular basis.

What type of meditation techniques may fit in with an executive lifestyle? Important features of meditation are being able to breathe well and consciously, relax and clear the mind, and then focus the mind. An executive with perpetual meetings and a full diary, with pressures to perform and maximise profits, may think such things cannot be fitted into their busy lives.

It is true to say that the most powerful and beneficial meditation sessions are prolonged. However, that does not mean short periods of meditation are a waste of time; far from it. An executive is probably geared up to packing as much into their day as possible and, although it may be difficult to clear a hyperactive mind, they may well learn to pack in short meditation sessions also. In so doing, they may well find that those sessions give them a boost that is far greater and more beneficial than caffeine.

So, what techniques can an executive use during their busy day? Here are a few ideas:

1. If using public transport to get to and from work, and you are able to sit down, it can be a good time to close your eyes, concentrate on correct breathing, and try to shut out the surrounding sounds. Commuting can be a very stressful experience every day of the week, so a snatched meditation session, even in far from ideal conditions, may minimize those negative effects, or even turn them on their head. In fact, it can be good practice to try to meditate in difficult conditions, as that makes ideal conditions even more beneficial later on.

The secret to these train or bus sessions is not to fall asleep, and to concentrate extra hard on maintaining the focus.

2. Do you go to a gym or health spa? Whether at lunch time or in the evening, this can be a good time to tag on a short meditation session. If you have finished your work out, you need some time to shower and relax your body a bit. Following that with a 10 minute or more period of meditation could work wonders. Most gyms or health spas will have a room you can use for a short spell of peace, so it is worth asking. A vacant massage room would serve the purpose.

3. Control your diary, and schedule in a mid morning and mid afternoon “tea or coffee” break. Only instead of tea and coffee, drink water, sit comfortably, focus on your breathing and then when totally relaxed, have a short session of meditation, focusing on something calming and not related to work. Even 10 minutes can provide a power inducing respite from the day’s work, and the chances are you will not lose time, but rather gain time, as you will work more effectively.

Snatched meditation sessions spread through the day may not be the stuff of traditional meditation, but they are certainly better than none at all. Hopefully, the rejuvenated executive will perceive enough benefits to set aside time in the evenings and weekends to learn full meditation, and then be able to return to work at the top of is game every weekday morning.

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Sunday, 17 August 2014

Walking Meditation

Walking Meditation Is Meditation In Action

by: Sarah Thomas

It isn’t always necessary to sit in silence with crossed legs in order to meditate or benefit from the meditation. Walking meditation is an excellent example of this. Walking meditation requires the use of focus much in the same way as other types of meditation. The difference is that the focus is placed upon the walking experience.

With walking meditation therefore, we are mindful of the experience of walking; the movement of our legs, the movement of our arms. We focus upon the rhythmic motions of walking. Walking meditation also differs from traditional meditation in that we are aware of and participating in our surroundings. Whereas with the usual types of meditation, one withdraws into silence and closes the eyes. Obviously we can’t do that with walking meditation because we need the eyes open to see where we are going and to watch for dangers and obstacles. So while we are focusing on the rhythm of our walking movement, we are also aware of the sights, sounds, and sensations around us.

It is actually easier for many people to focus and meditate in this environment, and therefore are more successful with walking meditation than with the more traditional sitting forms of meditation. It is easier to be aware of and focus upon your body while it is in motion; the experience can be powerful and a source of deep enjoyment.

A few different types of walking meditation have evolved; however walking outdoors is the most common. To give walking meditation a try, find an open space like a park or empty parking lot where you can walk safely for about 20 minutes without the worry of encountering traffic or crossing busy streets.

How to do walking meditation

Once you have selected the ideal location for your walking meditation, follow the guidelines below:

Begin by Standing

Begin to focus upon your body with the simple act of standing. Notice how your body feels and be aware of the constant little adjustments your body makes in order to maintain balance. Feel the weight of your body pressing through your feet and onto the earth.

Walk and Focus

Once you have placed your full awareness onto your body, begin the walk. Walk with your usual stride and pace, not too hurriedly. There is no need to try and change the way you walk, all you need to do is be aware of your body walking. Keep your focus upon your body and feel it moving. Be aware of your feet as one raises and then the other. Become aware of all the tiny little sensations in your body from the feeling of your feet inside of the shoes, to your knee as it bends to lift your leg. Stay relaxed, relax your eyes and just let the scenery flow past you. Your goal is to be relaxed and bring your focus onto your body.

Become Aware of Feelings

Once you are fully aware of your body, switch your focus onto the feelings or sensations that pass through your body; not necessarily emotional problems, but rather the overall tone of your feeling of the moment. Are you happy? Bored? In a hurry? Pass no judgment on the feeling and don’t analyze it. Your goal is to just become aware of it and then move your awareness on.

Balance the Inner and Outer

Alternate your awareness between the inner, your feelings, and the outer, your body. Play with the awareness, and focus upon them in equal balance. When you are able to do this, your mind reaches a state of stillness and clarity. Your mind becomes calm. Your goal is to balance your awareness of the inner with the outer.

End by Standing

After you have completed the above steps and brought your awareness into a balance of the inner and outer, bring your body to a natural stop and once again experience yourself standing. Bring your awareness to the feelings in your body as you stand in place. When you are ready, bring the walking meditation to a close.

Selecting the appropriate location for your walking meditation will be an important consideration as you can imagine. It is not necessary to find a place of solitude, but you do need to find a location where you will be safe if your full awareness is not upon the environment around you.

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