How to meditate

I just did a quick search on Tumblr for "meditation." Holy confusion, Batman, do people have some funny ideas about what it takes. This is my attempt to set the record straight, at least for my little circle.

You don't need quiet.
You don't need a special space or any special equipment.
You don't need to change who you are.
You don't need to be more or less religious than you are right now.
You don't need to believe it will help.

All you need is you, and your breath, and a moment or two or twenty.

Close your eyes or leave them open.
Sit comfortably or stand quietly or lie down.
Breathe. Feel your breath come in and out.
If there are sounds, hear them.
If there are sensations, feel them.
Try to notice without reacting.
Breathe some more.
Enjoy meditating for its own sake.
When you are done, take a deep breath and return to your regular activities.
Try to do it again tomorrow. (That's what makes it a meditation practice.)

That's all there is to it.

Worry less

I've read in a couple of sources recently about the two types of worry-thinking. One is productive: you are sifting through solutions and making decisions. The other is, well, not. I do entirely too much of the latter type and always have. Today in my Morning Pages I started developing my personal strategy for changing that. Here 'tis, a work in progress.

Step 1: Notice the stress. (Regular meditation practice makes it easier to notice when you are experiencing stress.)

Step 2: Identify the problem.

Step 3: Admit that the problem cannot be solved. (Or if it can, go do that.)

Step 4: Stop worrying by employing one or more of these techniques:

• Meditate to clear the brain.
• Write Morning Pages or do The Work. (Writing things down seems to send a stronger "knock it off!" message to my brain than mental resolutions.)
• Find a distraction, and don't feel guilty about it because distraction is a perfectly valid approach to dealing with pointless worry.

Step 5: Enjoy all the freed-up brain time!

Writing time

The bulk of yesterday's blog post poured out of me while I was doing my Morning Pages. A couple of days last week, my Morning Pages became work on my God-like novel (it's omnipresent, and believing that it exists takes an act of faith). A new character appeared there, quite out of the blue, as if she had walked onto my notebook determined to introduce herself.

I enjoyed Morning Pages from the get-go, but it is only now, after several weeks of doing them, that I begin to see why they are part of The Artist's Way. They are unlocking my creativity and, more importantly, giving me time every day when I have pen and paper in hand and am ready to receive it.

NaBloPoHalfMo: Playing with single-tasking

At its roots, Microsoft is a single-tasking company, and the task is computing. Beyond the roots, things get complicated. The company produces hundreds of products, provides continuing support for multiple releases of each product, and involves itself in dozens of industries in order to provide targeted software for those industries.

That multitasking approach trickles down. The team I'm working for at Microsoft is responsible for three key products and a number of smaller ones. Several releases of these products are planned, developed, and supported simultaneously. As a tech writer, I am involved in all three phases for most of them: I review and contribute to specifications, I write documentation to be included with new releases, and I write materials to help existing customers.

In addition, the environment here is one of fast-moving collaboration. Everybody is juggling multiple projects and multiple responsibilities for those projects, which means not a day goes by without someone being in urgent need of information or a deliverable that only one or two people on the team can provide. Meeting those urgent needs is part of what one signs on for when one works here. You stop what you are doing and respond.

With multitasking at the core of my professional life, and with my professional life taking up such a large percentage of my whole life, it can be a real challenge to make a shift to a more focused approach. But every instinct I possess is telling me that's what I need. That's why I was drawn to meditation and enjoy it so much. That's why I'm researching ways to slow down, simplify, get clear, focus, and do one thing at a time.

Doing one thing at a time... Funny that something so simple would be something I have to research, something I have to work at and practice. But it's a big change; I've been striving for "maximum efficiency" for a lot of years now.

Small example: Eating. Do you know how often I sit down to a meal without doing something else while I eat? Maybe twice a week. The other day, Chloe fixed dinner and set the table and got us all to sit down and eat together. Day before yesterday, I ate my lunch salad without checking email or surfing the 'net while I ate.

That's it. But each of those meals counted for SO much in terms of how I felt about my day and myself. It felt like I chose the proper prioritization for once. (And that I would tack "for once" on there is both accurate and disturbing.)

Those meals and moments also made me greedy for more. I want more one-thing-at-a-time moments. I want more chances to give focused attention to what's in front of me.

I'm sure you'll be pleased to know that while I was writing this blog post I did nothing but write this blog post. And, miracle of miracles, I experienced no interruptions while I did it.

If you want to read more about single-tasking, try these:
http://zenhabits.net/start/
http://zenhabits.net/light-life/
http://mnmlist.com/distractions/
http://www.positivityblog.com/index.php/2008/05/27/the-4-taoist-secrets-to-doing-less-and-getting-more-done/
http://doingless.net/

NaBloPoHalfMo: Playing with Less

I've been reading Marc Lesser's book Less: Accomplishing More by Doing Less. I haven't finished it yet and can't offer a complete review. But one thing has resonated so strongly with me that I want to share it right away. He says:

[We can access] something deeper than the drive toward an outcome, which I call "Finding the One Who Is Not Busy." In other words, in the midst of activity, we can always find a calm and connected center. This phrase, by the way, is taken from a Zen teaching story from the seventh century, a time when Zen practice, and apparently busyness, was flourishing.

Finding the One who is not busy... Finding the Ronnie who is not busy...

He's exactly right: she is always in there. So is the Ronnie who is not stressed, or sad, or angry, or lonely. All I have to do is tune in to that calm, connected inner self. All I have to do is tap into my own quiet, my own certainly that I am doing what I'm supposed to be doing, and my own confidence in myself to handle what comes.

The how is the tricky part. I think meditation helps, though, if for no other reason than it slows me down and gives me time to look.

Mindful tricks

...I noticed that if I put the word "meditation" after any activity,
it suddenly seemed much more high-minded and spiritual:
when waiting for the bus, I'd tell myself I was doing
"bus-waiting meditation"; in the slow line at the drugstore,
I was doing "waiting-in-line meditation."
~ Gretchen Rubin, The Happiness Project

I tried this twice yesterday. It really works! The first time, I had just gotten into my car to head to work, and I was feeling extremely stressed and anxious, suffering the torn-in-two conflict with which I am often afflicted when I must work instead of spending time with the family (and often vice versa). I thought to myself, "commute meditation," and instantly the tension eased, and I knew I was doing exactly what I was supposed to be doing.

It worked last night, too. I've always been sensitive to caffeine, but since I began eating so much healthier last August, I really feel it. I now get the same buzz from a cup of half-caff that I used to get from a cup of regular. But some days I just want my coffee, and yesterday was one such day. Come bedtime, I was still wide awake. Frank and I chatted for a while (he is long accustomed to talking me down), and then I settled into my favorite sleeping position and lay there, eyes wide. "Insomnia meditation," I murmured, and Frank chuckled, and I relaxed and began to enjoy the time to think, and before long I was asleep.

A quick review of the book mentioned above: I am enjoying it very much. It's not so much that it contains anything startlingly new as that it pulls the research and advice into one place, all made accessible through glimpses into Gretchen's family and professional life. And the book provides focus and guidelines for reshaping one's life with happiness as a core goal. It's just what I need right now.

Taking my chances

"Everything you do in your life is a chance to practice. It is all Dharma. When you do your chores try to be mindful. If you are emptying a spittoon or cleaning a toilet don't feel you are doing it as a favor for anyone else. There is Dharma in emptying spittoons. Don't feel you are practicing only when sitting still cross-legged.

"Some of you have complained that there is not enough time to meditate. Is there enough time to breathe? This is your meditation: mindfulness, naturalness in whatever you do."

~ Ajahn Chah

Nurture not control

Click the image to see it larger.

Magic markers

We make a lot of wishes in my family. Someone's necklace clasp has worked its way to the front? Make a wish as you move it back into place. Going through a tunnel? Hold your breath and make a wish. The clock says 11:11? Make a wish. We toss wishes in fountains, send wishes to stars, blow wishes on birthday candles.

It occurred to me that all these opportunities for wishes make excellent opportunities for bringing more mindfulness into my life. In my meditation class last spring, they encouraged us to come up with markers—regular occurrences in our day that would remind us to pause and be in the moment. They suggested things like brushing our teeth, waiting for an elevator, starting the car, and so on, but I have actually found those types of things to be too routine.

I can borrow some of that wishing time, though. After all, it's time when I am already pausing for a moment to think of something nice.

Good morning

How to Create a Powerful Morning Ritual
By Christine Kane

It is said that your habits create your destiny.

I'd add that your habits also create your confidence, courage and even your creativity!

In other words, your daily choices, routines, and seemingly insignificant moments make all the difference in your results.

One of the best ways to generate great results is to create a morning ritual. A powerful morning ritual sets the tone for your entire day - and your entire year!

A ritual is personal. A ritual is creative. (Not reactive!) A ritual is what gets YOU on track to create your best day. (And subsequently, your best life!) It can be as simple as a 15-minute routine, or as intense as long-distance running. The important thing is that it becomes a HABIT.

My morning ritual combines a mixture of physical, mental and heart-centered activities to engage each of these human power centers!

Here are some ideas to help you create your own powerful morning ritual.

Hydrate First

Many Eastern health practitioners recommend chugging down at least a half-liter of filtered room-temperature water first thing. (Yes, before your coffee!)

Upon waking, your body has spent hours without hydration. Drinking pure water at this time triggers a series of physiological functions that keep your body super healthy. Some report that this one practice can actually heal many diseases. (I'm not a scientist – but I can attest to the amazing results!)

Get Moving

Exercise is called "The Number One Form of Preventive Medicine."

It is also a prescription for happiness and a cure for depression! Getting exercise first thing sets your day off right. You can do a simple stretching routine, yoga or an all-out heart-pounding hour at the gym. Pick something do-able and do it.

Meditate

Many people don't meditate because they find it intimidating. I say, start with just 5 minutes. Meditation connects you to your center, and to the deep silence that surpasses any drama that might be happening in the world of your personality. Don't worry about doing it right. Just allow yourself the time to BE.

Set Intention

"Intention rules the earth," says Oprah Winfrey.

It's true! Your intention is a powerful force to engage.

Remembering your intention puts you back on track. You become focused again.

Reflect for a moment on your Word of the Year. Read a goal you've written down for yourself. Remind yourself of a financial dream. (If you're one of my new students in Uplevel Your Business, read the intention you wrote down on the first day of the program!)

You don't have to know the HOW. You just need to set the intention so your inner GPS can stay on target!

Be Grateful

Before I get out of bed, I silently create a morning gratitude list. When I begin my day remembering my "gratitudes," (instead of my "anxieties") my heart fills with extreme joy and deep awareness. I then bring that energy into everything I do - and to everyone with whom I connect.

Use a Netty Pot

(This one's a little weird!)

For years, my acupuncturist told my husband and I to use a Netty Pot. We laughed at him. Then, in the face of acute sinus problems, my husband tried it and became a convert. He converted me.

A Netty Pot uses warm water and a special salt to cleanse your sinuses and clear your breathing. Google it, and let the idea sit with you for a while. (You might be a convert too!)

Eat Creative

Your choice of breakfast foods can set up your success with other meals as well. Start your day off in the healthiest way possible for you - and make it a ritual, not a chore.

Be Prepared: Create a Not-to-Do List

Everyone needs a "Not To Do" morning list.

Suggestions here include anything that brings up a "reactive" state: Turning on the local news. Checking email. Answering texts. Answering the phone.

Let these things wait until AFTER your ritual has been completed!

Your Assignment:

After reading this article, don't just think, "Wow. Those are some good ideas. I should try one or two."

Instead, deliberately create your morning ritual now. Take about 20 minutes to think about and write down what your ritual will be each morning. Start simple at first. Choose one or two items from this menu. Or come up with your own. Write out your Ritual in detail.

Begin first thing tomorrow morning, and let your habits create YOUR destiny starting now!

--------------------------------------------------------------------------------

WANT TO USE THIS ARTICLE IN YOUR E-ZINE OR WEB SITE?
Please do! Just be sure to include this complete blurb with it:

Performer, songwriter, and creativity consultant Christine Kane publishes her 'LiveCreative' weekly ezine with more than 11,000 subscribers. If you want to be the artist of your life and create authentic and lasting success, you can sign up for a FRE*E subscription to LiveCreative at www.christinekane.com.

WANT TO SEE HUNDREDS MORE ARTICLES LIKE THIS ONE?
See Christine's blog - Be Creative. Be Conscious. Be Courageous - at ChristineKane.com/blog.

Ruminations on meditation

The meditating I've been doing over the last couple of months is bringing up lots of stuff, but it's more emotion than coherent thought. I have draft posts sitting on my blog account with names like "Letting be" and "Finding quiet," but those simple phrases have seemed to be the extent of my words on it all.

Until now. :-)

Last week, I started a small writing contract at MS. So, my lovely long spell of "being free" came to an end, I started a new job, had a deadline, and had houseguests (my dad and stepmom, up from San Diego for his 50th high school reunion)—a confluence of transitions and family and activity and conflicting demands on my time that would normally have me strung tight with stress. Instead, I've been calm and happy and productive.

It's very strange.

But I like it.

At Live and Learn last fall, Caren told me I have a calm presence (or energy, sorry, Caren, can't remember your exact phrasing). And I said, "Me?!" Calm has definitely not been part of my self-identity, and I doubt my nearest and dearest would have been likely to describe me that way. But maybe what Caren sensed is having a chance now to come to the forefront.

The meditation I'm doing is Vipassana, or insight, meditation. The class I took walked us through several approaches to meditation, or perhaps I should say layers of meditation. The starter meditation is to focus on the sensations of breathing: the air entering and leaving your nostrils, your chest and stomach moving with each breath. When you notice yourself thinking—when you "wake up" from thinking—you simply note that ("thinking, thinking") and then return to your breath.

Another pretty simple one is to focus on all the sensations in your body. You focus on whichever sensation is strongest—that tingle in your feet, the itch on your nose, the twinge in your lower back—and really experience that sensation. Lean into it. Notice how it changes or disappears, and when it's no longer the strongest, move on to the next.

And one I really love is focusing on the sounds around you. You listen, and then listen deeper. You hear each sound come and go, and you listen to the quiet spaces between the sounds.

There are more, but those are a good start if you want to try it. And if you want to get more detailed descriptions or otherwise learn more, I strongly recommend Tara Brach's book Radical Acceptance.

Hope in meditation

Practice, practice, practice!

http://happydays.blogs.nytimes.com/2009/07/16/sitting-quietly-doing-something/

Step outside

Step outside and look
Green grass, brown fence
Look closer
Dandelions, clover (it's time to mow)
Closer still, a whole world
Opens up, details explode

The moss at the roots
Dry grass stems from her last mowing
And bursting-with-life stems gone to seed
Baby dandelion leaves with fuzzy fluted edges
(Who knew dandelions were so pretty?)

A tiny moth
Irritant yesterday, iridescent wonder today,
Tucked tight against whatever's handy
Persistent fly
His discovery: a fluff of dryer lint
Ripe with proteins no doubt

And everywhere
Gossamer traces of spiders past or passing,
Or there still but hidden from view,
Winding, twining, shimmering in the sun
Trap for unwary victims and stray seeds
But oh, so vulnerable to human feet

Step outside and look