mindfulness tools & techniques

Go Easy on Yourself

Let go of the idea that the goal of meditation is to stop thinking. “If you go in with that agenda, you’re in for a lot of frustration,” says Summers. The experience of meditation is different for everyone. The point isn’t not to think; it’s to be aware of your thoughts and learn to let them be.

adapted from Body + Soul

Singing Bowl Mediation Timer and Clock

Although meditation can be done in almost any context, practitioners usually employ a quiet, tranquil space, a meditation cushion or bench, and some kind of timing device to time the meditation session.  Ideally, the more these accoutrements can be integrated the better.  Thus, it is conducive to a satisfying meditation practice to have a timer or clock that is tranquil and beautiful.  Using a kitchen timer or beeper watch is less than ideal.  And it was with these considerations in mind that we designed our digital Zen Alarm Clock and practice timer.  This unique “Zen Clock” features a long-resonating acoustic chime that brings the meditation session to a gradual close, preserving the environment of stillness while also acting as an effective time signal.

Mindfullness tools: Meditation Timer with Chime

Now & Zen – The Zen Timer and Clock’s

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meditation increases compassion

Maitryadisu balani

The cultivation of friendliness creates inner strength. (Yoga Sutra III.24)

We typically think of our emotional range as something that is fixed and unchanging—a reflection of the personality we’re born with. But research is revealing the possibility that we may be able to cultivate and increase our ability to feel the emotional state of compassion. Researchers have found that feeling connected to others is as learnable as any other skill. “We are trying to provide evidence that meditation can cultivate compassion, and that you can see the change in both the person’s behavior and the function of the brain,” Lutz says.

So what does compassion look like in the brain? To find out, Lutz and his colleagues compared two groups of -meditators—one group whose members were experienced in compassion meditation, and the other a group whose mambers were not—and gave them the same instructions: to generate a state of love and compassion by thinking about someone they care about, extend those feelings to others, and finally, to feel love and compassion without any specific object. As each of the participants meditated in-side the fMRI brain scanners, they were occasionally interrupted by spontaneous and unexpected human sounds—such as a baby cooing or a woman screaming—that might elicit feelings of care or concern.

All of the meditators showed emotional responses to the sounds. But the more experienced compassion meditators showed a larger brain response in areas important for processing physical sensations and for emotional responding, particularly to sounds of distress. The researchers also observed an increase in heart rate that corresponded to the brain changes. These findings suggest that the meditators were having a genuine empathic response and that the experienced meditators felt greater compassion. In other words, compassion meditation appears to make the brain more naturally open to a connection with others.

These meditation techniques may have benefits beyond the experience of spontaneous compassion. A study by psychology professor Barbara Fredrickson and her colleagues at the University of North Carolina, Chapel Hill, and the University of Michigan, found that a seven-week lovingkindness meditation course also increased the participants’ daily experience of joy, gratitude, and hope. The more participants meditated, the better they felt. Participants also reported a greater sense of self-acceptance, social support, purpose in life, and life satisfaction, while experiencing fewer symptoms of illness and depression. This study provides strong evidence that chipping away at the illusion of separation can open us up to a far more meaningful connection to life.

adapted from Yoga Journal by Kelly McGonigal

Zen Timepiece, a brass singing bowl clock and timer for meditation

Now & Zen

743 Pine St.

Boulder, CO  80302

(800) 779-6383

mindfulness meditation

Put it into Practice.

Mindfulness requires concentration, but rather than concentrate on any one object, we concentrate on the moment and whatever is present in that moment.

To begin, take a comfortable seat.  Set your Zen Timer for 20 minutes.  Bring attention to your breath by placing your awareness at your belly and feeling it rise and fall. This will help you tune in to the sensorial presence of the body. Once you 
feel settled, widen your awareness to include all the sensations in your body as well as any thoughts or feelings.

Imagine yourself as a mountain. Some thoughts and feelings will be stormy, with thunder, lightning, and strong winds. Some will be like fog or dark, ominous clouds. Inhaling, note “mountain.” Exhaling, note “stable.” Use the breath to focus on the present moment; cultivate the ability to weather the storm. If you find yourself swept up in 
a thought or emotion, notice it and simply return to the breath. The key is to pay attention to the ever-changing process of thinking rather than to the contents of your thoughts. As you begin to see that they are indeed just thoughts, they will begin to lose their power. You will no longer believe everything you think! Continue to watch and become mindful of your thoughts, feelings, and sensations for 5 to 20 minutes.  Remember to set your Zen Timepiece to signal the end to this meditation.

adapted from Yoga Journal, by Kelly McGonigal

Zen Timepiece, a meditation timer with bowl/gong

Now & Zen

1638 Pearl Street

Boulder, CO  80302

(800) 779-6383

mediation and prayer

Praying has a healing power.

A study by the Californian cardiologist Randolf Byrd helped inspire Larry Dossey to get involved in the healing power of prayer. In 1988 Byrd studied 393 heart patients. They were randomly divided into two groups using a double-blind technique, which means that neither the patients, nor the doctors or nurses knew to which group the patients belonged. Catholic and protestant prayer groups were given the names and health conditions of patients from the first control group and every day they directed their prayer to someone from that group. No prayers were said for the patients from the second control group. The group for which prayers were said needed five times fewer antibiotics than the other group, had three times less lung oedema and no one needed intubation to help them breathe, as opposed to 12 people in the other control group.

Larry Dossey has since become an authority in the area of ‘medicine at a distance’. He is more than convinced that prayer works: ‘Studies have irrefutably proven that people on a spiritual path – whereby meditation or prayer play a role – live an average of 7-13 years longer than those who are not. Moreover, cancer and heart disease are significantly less prevalent among those who pray or meditate. Prayer has an effect on nearly every living organism it has been tried on: people, various cells and tissue, animals, plants and organisms such as bacteria, fungi and yeast. At least 130 controlled laboratory experiments have been done.’

‘Prayer is communicating with the creative powers of the universe, with the extrasensory. There are different types of prayer: the appeal for something for yourself, the meditation in which you ask something for someone else, veneration, plea… In every case we go beyond our mind, which tends to think that it can solve everything by itself.’

Prayer to Dossey is not something holy that is only reserved to pious churchgoers: ‘Everyone can pray, even if you don’t believe in God. A friend of mine prays to “To whom it may concern”. Research clearly indicates that the intention of the prayer is important to the result. When you pray, do so with your whole heart, like a child, from a place of wonder, innocence and sincerity.’ One more tip: ‘There is not just one good way to pray. You can pray for something specific, give thanks or simply ask for help. When facing something difficult, for instance: “Come on God, help me out here.” It works! Try to find your own way to pray. If your wording becomes too formal, it often loses its power.’ Dossey remembers once sitting in a room during a lecture by a theologian. Someone asked: ‘How exactly should you pray?’ Her answer: ‘It’s very simple, ask God.’

Dark Oak Zen Alarm Clock with Chime, a Meditation Timer

Now & Zen

1638 Pearl Street

Boulder, CO  80302

(800) 779-6383

how to cultivate compassion

Cultivate equanimity in the face of life’s ups and downs, and find deeper access to joy.

A lot of people I know avoid reading the paper first thing in the morning—being confronted with all of the injustices and bad deeds in the world is an unsettling way to start the day. It’s difficult to read about the latest corporate finance scam or the obscenity of human trafficking and keep your peace of mind, and it’s even harder to know how to respond. The conflict feels even more immediate when you witness an unjust act firsthand, or are yourself the recipient of one, whether it’s having your wallet stolen, your car broken into, or any sort of hurtful behavior directed your way. The answer to this problem could be upeksha, the fourth of the brahmaviharas.

This understanding of upeksha as equanimity stresses the importance of balance. A balanced heart is not an unfeeling heart. The balanced heart feels pleasure without grasping and clinging at it, it feels pain without condemning or hating, and it stays open to neutral experiences with presence. Insight meditation teacher Sharon Salzberg speaks of equanimity as a “spacious stillness of mind,” within which we can remain connected to others and all that happens around us, while remaining free of our conditioned habit of grasping at the pleasant and pushing away the unpleasant.

Calm Within

One way to experience equanimity is to experiment with mindfulness meditation. Rather than fixing attention on a single object such as the breath or a mantra, mindfulness meditation involves the moment-to-moment awareness of changing objects of perception. Mindfulness is like a floodlight, shining awareness on the whole field of experience, including sensations, emotions, and thoughts as they arise and pass away in the dynamic, ever-changing flux that characterizes the human experience of body and mind. Mindfulness allows you to see the nature of the unfolding process without getting caught in reactivity, without identifying with your sensations, emotions, and thoughts. This insight changes your relationship to the mind-body. The waves keep coming, but you don’t get swept away by them. Or as Swami Satchidananda often said, “You can’t stop the waves, but you can learn to surf!” This ability to remain balanced amidst ever-changing conditions is the balance of equanimity.

How to be calm within

There’s an old story that illustrates the wisdom of this state of mind. A farmer’s most valuable asset is the one horse he owns. One day it runs away. All the townspeople commiserate with him, “Oh, what terrible luck! You’ve fallen into poverty now, with no way to pull the plow or move your goods!” The farmer merely responds, “I don’t know if it’s unfortunate or not; all I know is that my horse is gone.”

A few days later, the horse returns, and following it are six more horses, both stallions and mares. The townspeople say “Oh! You’ve struck it rich! Now you have seven horses to your name!” Again, the farmer says, “I don’t know if I’m fortunate or not; all that I can say is that I now have seven horses in my stable.”

A few days later, while the farmer’s son is trying to break in one of the wild stallions, he’s thrown from the horse and breaks his leg and shoulder. All the townspeople bemoan his fate: “Oh, how terrible! Your son has been so badly injured, he’ll not be able to help you with the harvest. What a misfortune!” The farmer responds, “I don’t know if it’s a misfortune or not; what I know is that my son has been injured.”

Less than a week later, the army sweeps through town, conscripting all the young men to fight in a war…all except for the farmer’s son, who is unable to fight because of his injury.

The fact is, you can’t know what changes your life will bring or what the ultimate consequences will be. Equanimity allows for the mystery of things: the unknowable, uncontrollable nature of things to 
be just as they are. In this radical acceptance lies peace and freedom—right there in the midst of whatever pleasant or unpleasant circumstances we find ourselves in. When we open to the truth that there is actually very little we can control other than our own reactions to circumstances, we learn to let go. Cultivating the qualities of kindness, compassion, and joy opens your heart to others. Equanimity balances the giving of your heart’s love with the recognition and acceptance that things are the way they are. However much you may care for someone, however much you may do for others, however much you would like to control things or you wish that they were other than they are, equanimity reminds you that all beings everywhere are responsible for their own actions, and for the consequences of their actions.

Without this recognition, it’s easy to fall into compassion fatigue, helper-burnout, and even despair. Equanimity allows you to open your heart and offer love, kindness, compassion, and rejoicing, while letting go of your expectations and attachment to results. Equanimity endows the other three brahmaviharas with kshanti: patience, persistence, and forbearance. So, you can keep your heart open, even if the kindness, compassion and appreciative joy you offer to others is not returned. And when you are confronted with the nonvirtuous deeds of others, equanimity allows you to feel compassion for the suffering that underlies their actions as well as for the suffering their actions cause others. It is equanimity that brings immeasurability or boundlessness to the other three brahmaviharas.

adapted from Yoga Journal Magazine, by By Frank Jude Boccio

Frank Jude Boccio is a teacher of yoga and Zen Buddhism and the author of Mindfulness Yoga. Find him at mindfulnessyoga.net

Use our unique “Zen Clock” which functions as a Yoga & Meditation Timer.  It features a long-resonating acoustic chime that brings your meditation or yoga session to a gradual close, preserving the environment of stillness while also acting as an effective time signal. Our Yoga Timer & Clock can be programmed to chime at the end of the meditation or yoga session or periodically throughout the session as a kind of sonic yantra. The beauty and functionality of the Zen Clock/Timer makes it a meditation tool that can actually help you “make time” for meditation in your life. Bring yourself back to balance.

Zen Clock with Gentle Chime to Awaken You Gradually

Now & Zen’s Clock and Meditation Timer Store

1638 Pearl Street

Boulder, CO  80302

(800) 779-6383

Kiyonaga Torii, Beauties Listening to Bonsai Vendor Ukiyo-e Woodblock Print

How can we save the world from growing intolerance, how can we stop the spiral of violence? ‘ Silence is often the best answer,’ says the Dalai Lama.  More and more experts are admitting he is right.  This is not the time for analyses, reports and threats.  We now need to stop and take the time to really listen to one another.  Of course, listening is not always easy, but a growing number of initiatives are aiming to help people master this difficult art. The International Listening Association declared March to be International Awareness Month.

As part of their campaign they gave tips on how to listen.  ‘Count to three when the person you are speaking with has finished talking.  That person will often take this to be a signal to go on talking. You will be surprised at how much extra information you get.  If you are interrupted, do not get irritated, do not attack and do not lecture, but simply say: “Please listen for a moment, I am not finished yet.”

The American psychologist Michael Kahn wrote a book that includes the topic of  listening:  The Tao of Conversation (Rainbow Pockets, 1998).  He describes people entering a conversation with the intention of winning, people that only feel better if the other person feels worse.  ‘We so badly want to be heard and confirmed that we think it is worth having an argument. ‘ The listener is the one who is catching his breath after having presented his view.

Peonies, c. 1900 unknown

Kahn explains what a relief it was when he discovered a conversation does not have to be a contest.  Like the Tao, it can flow calmly and peacefully and still be very powerful.  Kahn’s tip: ‘Engage in a conversation as if you were making love to someone.  Your good mood depends on how good the other feels.  Or is your idea of a conversation a jam session, where musicians listen to each other and are inspired by each other?  Ask yourself:  Do I want to learn or do I want to win?’

Listening, true listening, heals. This was beautifully described years ago in Michael Ende’s classic Momo and the time savers.  Because she is the only one in a hurried world who has time to really listen, the little vagabond girl Momo steals the hearts of all.  Even children – taking after their parents – have less and less time for stories and games. In the end, Momo saves the city from the gloomy oppression of the grey men who are stealing everybody’s time. Listening as the solution to the world’s problems seems so simple, but in practice turns out to an enormous challenge.  It is time we learned that history only repeats itself because nobody was listening the first time.

One of the ultimate Zen like experiences is waking-up from a great slumber refreshed and energized. Your mind and body are harmoniously one, both alert and focused. Having a refreshed mind and body are two keys to a natural and Zen lifestyle. Waking up in the morning should not be a loud and abrupt awakening, but rather it should be a peaceful positive experience.  The right natural alarm clock can transition your deep and tranquil sleep into a serene start to consciousness. Imagine a long-resonating Tibetan bell-like chime waking you up to a beautiful morning experience.

The right alarm clock can be the most beneficial investment for you. With our Now & Zen natural alarm clock you are awakened more gradually and thus more naturally. Now & Zen is focused on creating a naturalistic lifestyle, and our clocks are an example of our philosophy.

Bamboo Digital Chime Clock, a calming timer and alarm clock made from natural materials like bamboo, walnut, and maple

adapted from Ode Magazine, April 2003 by Tijn Touber

Now & Zen’s Soothing Alarm Clock Store

1638 Pearl Street

Boulder, CO  80302

(800) 779-6383

The famous moss garden of Saihō-ji.

Saihō-ji is a Rinzai Zen Buddhist temple located in Matsuo, Nishikyō Ward, Kyoto, Japan. The temple, which is famed for its moss garden, is commonly referred to as “Koke-dera”, meaning “moss temple”, and is also known as “Kōinzan Saihō-ji”.

The famous moss garden of Saihō-ji is situated in the eastern temple grounds.  Located in a grove, the garden is arranged as a circular promenade centered around Golden Pond.  The pond is shaped like the Chinese character for “heart” or “mind” and contains three small islands:  Asahi Island, Yūhi Island, and Kiri Island.  The area around the pond is said to be covered with more than 120 varieties of moss, believed to have started growing after the flooding of the temple grounds in the Edo Period (1603 to 1868).

Bamboo Zen Chime Clocks & Timers

adapted from wikipedia.org

Now & Zen

1638 Pearl Street

Boulder, CO  80302

Arizona

The act of being mindful is simply a way of maintaining a higher level of awareness in daily life action and thoughts.  One of our favorite ways to practice being mindful is to hike.

Hiking is an outdoor activity which consists of walking in natural environments, often on hiking trails.

Hiking is one of the fundamental outdoor activities on which many others are based.  Many beautiful places can only be reached overland by hiking, and enthusiasts regard hiking as the best way to see nature.  Hiking over long distances or over difficult terrain requires both the physical ability to do the hike and the knowledge of the route and its pitfalls.

adapted from wikipedia.org

Bamboo Zen Clock

Snow print by Suzuki Harunobu - Life Your Mood to Change Your Life

Research in cognitive psychology shows that our thoughts determine the quality of our emotions, moods, actions, and life experiences. “So nothing is more urgent or more important than learning how to take charge of our thinking,” says Selby. He created a technique to break “thought addiction,” or an inability to let go of past regrets and future worries in order to enjoy the present moment.

The approach uses “cognitive shifting,” which helps you move between states of mind and optimize your mental performance. In pairing that mental shift with specific phrases you say to yourself, you build a powerful habit that can overcome the tendency to “read” events in a negative way. In short: You stop letting little things upend entire days.

Waking up in the morning should be as pleasant as falling asleep at night. The Zen Alarm Clock's gradual, gentle awakening is transformative.

Boulder, Colorado—an innovative company has taken one of life’s most unpleasant experiences (being startled awake by your alarm clock early Monday morning), and transformed it into something to actually look forward to. “The Zen Alarm Clock,” uses soothing acoustic chimes that awaken users gently and gradually, making waking up a real pleasure.

Rather than an artificial recorded sound played through a speaker, the Zen Clock features an alloy chime bar similar to a wind chime.  When the clock’s alarm is triggered, its chime produces a long-resonating, beautiful acoustic tone reminiscent of a temple gong.  Then, as the ring tone gradually fades away, the clock remains silent until it automatically strikes again three minutes later.  The frequency of the chime strikes gradually increase over ten-minutes, eventually striking every five seconds, so they are guaranteed to wake up even the heaviest sleeper.  This gentle, ten-minute “progressive awakening” leaves users feeling less groggy, and even helps with dream recall.

Calming Chime Alarm Clocks with Gentle Chimes

Now & Zen’s Calming Chime Alarm Clock Store

1638 Pearl Street

Boulder, CO  80302

(800) 779-6383

Sharaku Toshusai, The actor Matsumoto Yonesaburo as Shinobu - Stay Calm, Be Thankful

Write a gratitude list. If your average day feels more like a triathlon, saying a quick thanks can help you stay calm. According to a study in the journal Integrative Physiological and Behavioral Science, people who were coached to be more appreciative experienced a 23 percent drop in their levels of the stress hormone cortisol after a month. Before you tackle your to-do list, take a moment to jot down one thing you’re grateful for today.

Try Meditating More Often:

Although meditation can be done in almost any context, practitioners usually employ a quiet, tranquil space, a meditation cushion or bench, and some kind of timing device to time the meditation session. Ideally, the more these accoutrements can be integrated the better.  Thus, it is conducive to a satisfying meditation practice to have a timer or clock that is tranquil and beautiful.

Using a kitchen timer or beeper watch is less than ideal.  And it was with these considerations in mind that we designed our digital Zen Alarm Clock and practice timer. This unique “Zen Clock” features a long-resonating acoustic chime that brings the meditation session to a gradual close, preserving the environment of stillness while also acting as an effective time signal.

Time Your Meditation with a Gentle Bowl/Gong Timer from Now & Zen, Inc.

Now & Zen’s Meditation Timer Store

1638 Pearl Street

Boulder, CO  80302

(800) 779-6383