5-Minute Mindfulness (5 page)

Inner Smile Meditation

Practiced by Buddhists and Taoists, this meditation seems tailor made for the workplace. Whenever you feel stressed, anxious, or irritated, imagine that you are smiling inside at your forehead or your jaw or anywhere your body is holding tension. It’s not as silly as it may sound; the simple act of
thinking
about smiling can trigger an upswing in mood. What’s more, it’s a great way to amuse yourself in long meetings.

PLANES, TRAINS, BOATS, AND BUSES

Wherever you go, there you are—meditating. You can download meditation apps for your iPhone, tune in to contemplative music on your iPod, take along inspirational books to read, or simply focus on the rhythm of the train as it hurtles along the rails, or the sound of waves as they lap against the sides of the boat, or the hum of the wheels of the bus as they go round and round.

THE GOLDEN CORD OF FLIGHT

Planes
offer a unique perspective for traveling meditators. The world we live in looks different from 30,000 feet in the air. Take this opportunity to observe our planet as it really is—a small speck in an infinite universe of which you are a part. Sit by the window, and look out as the plane takes off. Imagine a golden cord running from the plane to the Earth and from the plane out into the universe. Contemplate this golden cord as the plane jets across the sky, and visualize that you, too, are part of this golden cord—a stream of pure light that reaches down through your body, into the ground, all the way to the center of the Earth and all the way up through the crown of your head into the sky and into the eternity beyond.

THE OM OF THE RAILS

Trains
, with their rolling rhythm, provide a sort of built-in chant to accompany you on your journey and soothe you into a meditative state. Close your eyes, and focus on this music of the rails. See what comes up for you.

THE WHEELS OF THE BUS

Buses
are a communal form of transportation that evoke memories of elementary school, summer camp, and sports activities. The next time you find yourself on a bus, focus on your favorite bus-trip memory from your childhood. Close your eyes, and while you ride, recall that happy time in as much sensory detail as possible. This may reveal what’s missing in your life today—and what you need to do to make new, happy memories now.

ENLIGHTENMENT, A HOY!

Boats
give us the opportunity to be on the water. In Buddhism, water represents purity, serenity, and clarity. Just being on the water can resonate with us, sending a subliminal message to rinse our minds clean. While you’re on the boat, go out on the deck, look out at the water around you, and repeat to yourself:
I am the boat, I am the water, I am purity
.

YOUR BODY IN MEDITATION

You don’t have to twist your body into the traditional lotus position of the yogi, sitting cross-legged on the floor, feet twisted like pretzels high on your thighs. But a few guidelines are necessary for productive and comfortable meditation.

POSTURE COUNTS

First and most important, allow your spine to be upright. Imagine it elongated, without having to strain yourself. The elongated spinal position allows for optimum breathing and proper stacking of the vertebrae. Besides a practice of proper breathing to aid circulation, the right posture ensures that the entire body can oxygenate without hindrance.

For the spine to be upright, you will either be sitting, standing, lying down, or walking for meditation practice.

SITTING MEDITATION

For now, we will focus on traditional sitting meditation. Which is best: a comfortable chair or the solid surface of the floor? Sitting postures require a firm foundation, but at the same time, enough padding should be under you to promote circulation and comfort. Few chairs can accommodate the spread of a seated person with folded knees at the sides, so the floor is a good place to begin. However, if you are not able to sit this way for any reason, a good chair will be necessary.

The second consideration is what to do with your limbs. If you are sitting on the floor, should your legs be crossed or folded? Should your feet be tucked under you or at the side? You’ll need to do some experimentation here. And, just because someone you know meditates in a perfect folded-leg position doesn’t mean you’ll be able to do so right away. Keep in mind that circulation is more important than how your position looks. One posture you can try if cross-legged doesn’t work for you is this: Kneel, and spread your knees apart so you can put a couple of stacked yoga blocks or a cushion (on its side) between your thighs. Sit down so your sitting bones are supported on the blocks or cushion and your knees are folded. You are in a supported kneeling position with your calves underneath you and perhaps slightly splayed out. Sit up tall. If you plan to sit in a chair, your feet must be supported either by the floor, a footrest, a yoga block, or a cushion.

Try sitting in several different positions. If, within five minutes, you start to feel numbness in your feet, legs, knees, or bottom, get up and move about for five minutes. Then try another sitting position. Do this until you find a position that doesn’t impose any restrictions or discomfort for at least fifteen minutes at a time.

GET COMFORTABLE: YOUR HANDS

When you’ve found your optimum sitting position, what should you do with your hands? If your hands sweat easily, you may want to keep them open, palms up. If they get cold easily, you may want to place them downward, on your lap or knees. Another comfortable position is to place them on your tummy either folded or interlaced.

GET COMFORTABLE: YOUR EYES

Your eyes: Will they be open or closed? This is another personal preference, and it depends on the environment you’ve selected as your meditation space. Whether the available light helps you become still and relaxed will determine your choice. The eyes-open position is one way to begin meditation, which initially may help you avoid confusing the practice with rest or slumber. Since one of the goals is to raise awareness and harness the mind, using your eyes to notice detail, focus attention, and connect with nature is one way to start a meditation practice. You can also begin with eyes closed. Closed eyes help you bring your attention inward so you aren’t stimulated by what you see. When meditating in a group, closing your eyes can help avoid the distraction of others around you.

HAVE A SEAT

The lotus is regarded as the standard sitting posture of meditation. You’ll see it depicted in diagrams for the yoga student and frequently in Buddhist images from China, Tibet, and Japan. Although in the Far East and Middle East it is an accepted way of sitting, it’s not as easily achieved in the West, and that can be a big deterrent when starting a meditation practice. There are variations on this posture, though, and everyone can find one that is suitable. Variations on the lotus posture are covered in the following sections, but keep in mind these caveats before you begin:

• If you choose to sit in a chair, make sure you have a sturdy but comfortable sitting chair with a tall back that will keep your spine straight and your back supported.

• Keep your feet flat on the floor or on a block, and sit up straight with your sitting bones firmly rooted into the seat of the chair. If you must lean back, make sure your lumbar spine is supported by a rolled up towel in the lower curve of the spine.

• Avoid tight clothing or footwear, furniture that pushes against your limbs, and slippery fabric covers that will interfere with comfort and relaxation.

• If you choose to be seated on the floor, make sure the surface is completely flat. Use a rug or pad on hard surfaces, followed by a seat cushion or bench that fits you while seated. Choose a posture that allows you to place your knees as close to the floor as possible so that your spine will remain upright in a beneficial position. If your knees do not reach the floor, support them with blankets or cushions so they aren’t just hanging in space.

• If your back tires easily, you can lean against a wall, with your legs stretched out in front of you. Place a cushion or rolled blanket under any parts of your legs that don’t rest comfortably on the floor; same goes for the curve of your lumbar spine.

For sitting meditation, the lotus posture is viewed as the ideal way to connect the body with the vital energy of earth. Like a lotus, your trunk is akin to the flower’s root, grounding itself to the stabilizing force of the land. At the same time, the watery regions of thought and emotion surround you, yet the meditation process enables you to float through them unaffected.

BURMESE LOTUS

The Burmese lotus is so named because it is the sitting tradition of Southeast Asia. The legs are folded, one in front of the other, so that the calves and feet of both legs are resting on the floor. This is a good beginning posture.

HALF AND QUARTER LOTUS

For the half lotus, while seated, just one leg (whichever is more comfortable) is folded upward so that the foot rests on the opposite inner thigh. The other leg is tucked under the first. This position takes some practice.

The quarter lotus is similar to the half lotus except that, instead of resting on the thigh, one foot rests on the calf of the opposite leg. This posture is easy to negotiate.

FULL LOTUS

While seated, the legs are folded upward, with the right foot placed on the left hip and the left foot placed on the right hip. The hands rest on the knees. An advanced version of this posture is the
Baddha Padmasana
, where the hands are crossed behind the back and the big toes on either side are grasped. Your chin is then pressed down, and your eyes are focused on the tip of the nose. This posture is not recommended for beginners.

STANDING MEDITATION

You may find yourself at a time or place where traditional sitting meditation is not possible. If that should be the case, standing meditation is quite effective, although it may not be comfortable for extended periods. Any meditation lasting less than fifteen minutes is adaptable to standing meditation.

Standing meditation is a key component of Qi Gong, the ancient Chinese system of exercise and breathing designed for wellness and peace of mind. Tai Chi is a form of Qi Gong, which in Chinese means “working with life energy.”

WHEN YOUR BACK‘S AGAINST THE WALL

The keys to comfortable standing meditation are standing upright and maintaining balance. If you become tired, lean your back fully against a wall. Then you can conclude the meditation session.

Stand with your feet about 12 inches apart, far enough apart to evenly balance your weight. Feel your feet supported by the earth. With your spine upright and your shoulder blades back and down, slightly tilt your chin upward without stretching your neck. This isn’t a military stance; that would be tiring. Make the posture steady and sweet. Your hands may be placed with palms against your thighs. Or, you may find it more comfortable to hold both hands close to the center of your body, palms inward. Do not cross or fold your arms in standing meditation.

DEAD TO THE WORLD

Prone meditation is also called lying meditation and, in yoga,
savasana
, or the Corpse. This posture makes it possible to maintain mental and physical stillness while lying down.

Start by choosing a firm surface. If you’re on the floor, make sure it is padded enough not to press against portions of the body and cause numbness. If the surface is too comfortable, such as a mattress, it may encourage lethargy and sleep. Try to find a happy medium.

Lie flat on your back. Place a cushion underneath your knees to help relax the lower back when you lie down. Do not put a cushion or pillow underneath your head or neck. Relax your head, neck, and shoulders, and allow your arms to relax, with palms open, about 6 inches away from your body. Relax your thighs, calves, and heels into the floor. Look directly up without stretching your neck in any way. If the light from the ceiling is too strong, use a floor lamp instead. You can do this with your eyes open, or close your eyes and place an eye pillow over them to block out the light. Sink into the support of the earth.

WALKING MEDITATION

Walking meditation is what it sounds like: meditation on the move. Walking meditation is different from sitting and standing meditation because you have to pay attention to your movement so you don’t wander into traffic or bump into a tree. What makes this meditation similar to sitting and standing meditation is that, in all cases, you become acutely aware of your physical body and its surroundings. Walking meditation is excellent as an alternative to sitting meditation. Some people like to sit for most of their meditation session but then spend the last few minutes in walking meditation; and, for some who practice sitting meditation for longer periods of time, walking meditation periodically gets the body moving without breaking the meditative flow.

MEDITATION FOR WIGGLE WORMS

Walking meditation is a great way to enjoy walking and to reap the benefits of meditation at the same time. It’s also great for people who simply refuse to sit still. Walking meditation can be a good way to ease into the meditation concept without the commitment of sitting (sitting for even five minutes is a fairly serious commitment for some people).

HOW TO PRACTICE WALKING MEDITATION

To practice walking meditation, first, decide where you will walk. You can do walking meditation outside or around a room. You should have a prepared path in mind so you don’t spend time thinking about where to go during the meditation. Know exactly where you are going: around the block, to the end of the path, around the periphery of the living room, or to an outdoor labyrinth.

Begin by spending a moment focusing and breathing to center yourself and prepare for the meditation. Then, taking slow, deliberate steps, walk. As you walk, notice how your breath feels as it comes in and goes out of your body. Notice how your limbs move, how your feet feel, how your hands and arms hang, the position of your torso, your neck, your head. Don’t judge yourself as you walk. Just notice.