Meditation

• 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.
• meditation gardens are really a new concept. These gardens are built
with the aim of providing relaxation. Meditating in meditation gardens
has proven to foster stress recovery by inculcating positive feelings
and reducing negative emotions and stressful thoughts. These special
kinds of gardens have an invigorating ambiance to revitalize your
body, mind and soul.
Meditation gardens are ideal places for those who prefer outdoor
meditation. They are conducive to peace and tranquility. Meditation
gardens bond human beings with nature. They are ideal for relaxation,
reflection and cogitation.
Most meditation gardens have simple and uncluttered design. Meditation
gardens designed in circular shape represent the cycle of life. Square
shaped gardens represent universal order, and shapes such as a Celtic
knot symbolize the journey of life.
Most meditation gardens have green plants, water and rocks in them.
Many of these gardens provide several extra amenities. These include
meandering pathways, large gazebo, tranquil lily or lotus pond and
many park benches suitable for sitting for long periods of time.
Plants blooming cool-colored flowers are ideal for meditation gardens.
Flowers of cool colors are a welcome relief to the eyes of the
visitors. It is advisable that you grow plants that flower at
different times to ensure a full season of color. It is also important
to plant medicinal plants for refreshing the air. Ponds and fountains
provide a calming atmosphere to visitors.
Meditation gardens are visited not only by meditating people, but also
travelers who want to enjoy a serene atmosphere with family and
friends. Famous examples of meditation gardens include the Cleveland
Botanical Garden, Myth and History of Garden Labyrinths and Zen and
• In our every day lives, we are all guilty of neglecting our minds,
allowing our brains to be lulled into a lazy, neglected, and unaware
state. It is as if we are allowing ourselves to be sculpted by bland
and repetitive consumerism, our individuality being chiselled away by
a tedium we cannot even be bothered to challenge with any will.
Life need not be like that. We are each blessed with a powerful mind;
but normally people have forgotten or, most likely, never even knew
how, to use it. It is such a waste of our own greatest resource.
One way to start to extricate ourselves from the mindless quicksand is
to gently exercise our minds, using mindfulness and meditation as a
way of bringing ourselves more emphatically into the real world, and
start the process of exercising control over our minds and our lives.
Creating a mindfulness meditation is a gentle but powerful exercise.
But how do you go about it?
A Simple Mindfulness Meditation Exercise
As with any meditation session, you need to get into a relaxed and
comfortable position, eyes closed, and then commence with deep nasal
breathing, focusing your thoughts on the breathing to ease yourself
into a meditative state.
Once you feel that you are calmed by your breathing and that your
breath is under your rhythmic control, then you can move on to
focusing on your own body, a part at a time. I was first taught this
at yoga class, where we were taught to concentrate first of all on the
left foot, focusing on it from a position above ourselves. Then move
up the body slowly, left ankle, knee, thigh and so on. When reaching
your head, you then do the same in reverse on the other side of the
body: right shoulder, right elbow, right hand and so on.
Once you have completed your tour of your own body, as if you were
someone else examining it, then it is time to open your eyes and
increase your mindfulness of your surroundings.
To do this, focus on any object in the room; it does not have to be
anything special: a cup on the coffee table, a vase, a plastic flower,
anything. Try to maintain that focus for half a minute, and then move
on to any other object. You can repeat this several times, always
maintaining a focus on your own body and your own breathing, creating
a triple harmony with each object on which you focus.
By using this simple mindfulness meditation you are increasing
awareness both of yourself and your surroundings, in a very gentle and
easy way. It can serve as a prelude to some mental task, as well as
being part of an ongoing mindfulness campaign to strengthen and expand
the use of your own mind.
For example, most days I write, but sometimes I just do not seem able
to concentrate on what I am supposed to be writing about. I find this
type of exercise, even just for 10 minutes, will snap me out of that
inexplicable malaise, and I can get right on and write what I should
have written earlier.