One Easy Meditation Tool for today

Starting in June, I will be doing a three-minute segment each month on meditation tips and tools at our local station Channel 4 here in Kansas City, and will post the links.  I'm so excited to share several easy ways to get a meditation practice started and begin integrating meditative moments into every day.  We are finalizing the details this week, and I'll be back with more information.

EASY MEDITATION TOOL: One simple way to begin being more present is to put a rubber band on your wrist as a reminder to take three slow, full deep breaths a few times throughout the day.  It helps to breathe in counting to four, and breathe out counting to six.  Research shows that a longer outbreath automatically lowers your blood pressure, and actually pulls more oxygen into your body--getting oxygenated is a good thing!  Whenever you notice the rubber band, take three meditative breaths.  Eyes open and no one will know that you are getting into your meditative groove!  It's a great tool to use before stressful meetings or interactions with difficult people.  Give it a try and let me know how it goes.

Happy Wednesday!
Nima

Five Minutes and Five Moments

Most people make starting a meditation practice too big of a deal--like the a big decision to start a new diet (which often leads to failure AND more guilt). I've found far greater success when people begin with the smallest of baby steps--five minutes and five moments.  First, find five minutes sometime during the day to do nothing but be aware of the tiny sensations of breathing.  It can be in your car before you put the key in the ignition, or sitting at your desk, or hiding out in the restroom ( that is a great place to meditate while at work :-).

Second, find five moment throughout the day when you decide to be fully aware of all the sensations, emotions and thoughts happening in one moment--like when your feet first touch the floor in the morning, or when you take that first sip of coffee or tea.  It's helpful to decide the night before what five moments you commit to being present, and write them down as a reminder.  Then, go easy on yourself when you forget. I've often had to get back into bed and begin again because I wasn't "present" for the first arising.

These two baby steps can lead to big changes. The Grand Canyon didn't happen in one day--it was simply water wearing away rock little by little.  Enjoy!