calm your mind with a mindfulness practice

Calm Your Mind
Most stress-reduction techniques will help relieve moderate anxiety, says Edmund J. Bourne, Ph.D., a psychologist practicing in Hawaii and California and the author of Natural Relief for Anxiety (New Harbinger Publications, 2004). This can include abdominal breathing, yoga, tai chi, guided visualizations, or even just taking a break two or three times every day to relax, take a walk, or imagine yourself in a peaceful place.  Set your Zen Meditation Timer anyplace or anytime for just 5 minutes a day so that you can calm your mind.

Mindfulness-based meditation, which has proved especially helpful in reducing anxiety, is now being taught in many hospitals and health centers across the country. Studies have found that, among other benefits, it can lower breathing rate, reduce levels of the stress hormone cortisol, and increase activity in the left frontal area of the brain, which is associated with a positive mental state and lowered anxiety levels. In fact, a recent Canadian study of cancer patients who participated in a mindfulness-based stress-reduction program found that levels of cortisol and pro-inflammatory chemicals continued to drop for six months to a year afterward.

Mindfulness practice also helps you notice your thoughts and feelings without judging them. “Mindfulness means accepting whatever you may notice around you and not trying to analyze it,” Duke University’s Brantley says.

After she left New York for North Carolina, Miller discovered the Duke Mindfulness program and found it to be invaluable. She attended group sessions and learned how to practice the meditations. The time she spent paying attention to her breathing or visualizing something peaceful improved her concentration at work and allowed her to reduce her dose of anti-anxiety medication.

The basics of the meditation (listening to your breath or paying specific attention to various parts of your body) are simple and can be learned from books—such as Full Catastrophe Living (Delta, 1990) and Wherever You Go, There You Are: Mindfulness Meditation in Everyday Life (Hyperion, 2005), both by Jon Kabat-Zinn, Ph.D., founding director of the Stress Reduction Clinic at the University of Massachusetts Memorial Medical Center. “The important thing is to make mindful practice a part of your life so you’ll be prepared when a stressful situation arises,” Brantley says.

Our Zen Timepiece’s acoustic 6-inch brass bowl-gong Meditation Timer & Clock is the world’s ultimate alarm clock, practice timer, and “mindfulness bell.”

adapted from Natural Solutions Magazine by Ben Kallen

Zen Timepiece with Brass Singing Bowl, a Meditation timer to Calm your Mind

Now & Zen’s Bowl-Gong Timer Store

1638 Pearl Street

Boulder, CO  80302

(800) 779-6383

meditating makes you happier

A few years back, the notion that meditation could bring bliss was something only a swami might swallow. Today it’s an idea that rings true to the ever-increasing numbers of people—from Madonna and Tiger Woods to thousands of ordinary Janes and Joes—who are making meditation a part of their everyday lives.

For years, studies have suggested that meditating can ease chronic pain, lower blood pressure, and reduce anxiety. But University of Wisconsin researchers recently broke new ground, uncovering physical evidence that it may actually make us happier.

A group of stressed-out employees at a biotech company was taught mindfulness meditation and was asked to meditate at home for an hour a day, six days a week, for eight weeks. The researchers measured electrical activity in the volunteers’ brains at the beginning and end of the experiment, and again four months later.

Those who meditated had more activity in the area of their brains linked to positive emotions. “These people weren’t meditating for thousands of hours like monks do,” says Saki Santorelli, executive director of the Center for Mindfulness at the University of Massachusetts Medical School in Worcester and one of the study’s coauthors. “The study suggests that everyday people are capable of altering their brain function in a positive direction.”

The next step on the research agenda, says Santorelli, is to better define and measure just what mindfulness is, so as to understand more about how it affects the mind and body. Scientists are also looking at how meditation might help some serious conditions, including prostate cancer, asthma, and menopausal symptoms.

What you can do: All it takes to reset your stress-o-meter is ten minutes a day of quiet. To start, set a chime timer (Now & Zen $199.95), sit comfortably, and soften your gaze. Since your breath is always with you, it’s a natural place to focus your attention. Don’t get wrapped up in controlling it; instead, just observe it. Each time your attention wanders, gently bring it back to the steady flow of air in and out of your lungs. If it helps to count the breaths, go for it. If not, just focus on breathing. Believe us—you’ll be healthier and happier.

adapted from Natural Solutions Magazine, January 2005 by Catherine Guthrie

Chime Alarm Clock & Meditation Timers - Progressive Wake-Up Clock with Natural Acoustic Chime

Now & Zen’s Clock & Timer Shop

1638 Pearl Sreet

Boulder, CO  80302

(800) 779-6383

Inner Peace

Meditation isn’t only about achieving peace for oneself!

It is a misunderstanding to think that the practice of meditation is merely a method for relieving stress and achieving peace for oneself, alone.

In Buddhist tradition, the act of practicing meditation should be approached as a means to benefit others. In the same way, the momentum that grows out of this practice should also be dedicated to the welfare of all beings. Each time you sit down to meditate, make your practice an offering for all beings. Recognize that everyone is looking for ways to find happiness just as you are. Meditation is a means to this end. Sustained meditation practice will bring you joy, and a joyful mind will naturally benefit others. Resolve to meditate with this unselfish attitude.

When we begin meditation, we should first learn how to focus. Some discipline is required in order to be attentive in the moment and experience it fully. Most of the time, we are unable to focus our attention and are easily distracted. Our minds wander, and we are easily mesmerized by our perceptions and thoughts. We have a difficult time remaining focused.

inner balance

There are many ways to practice meditation. Let’s explore one approach: Sit up straight. When you begin, breathe naturally. Slowly settle into your breathing by counting the in and out movement of your breath 21 times. Touch the tip of your tongue lightly to the roof of your mouth. If you become drowsy, your tongue will drop down and rouse you from your slumber. Raise your tongue to the roof of your mouth again and concentrate.

If possible, sit with your legs crossed, keep your eyes open, and look straight ahead, beyond the tip of your nose. I would advise you not to close your eyes. If you were to suddenly encounter a tiger in the jungle and were overcome with fear, closing your eyes would not make the tiger run away. Similarly, when you meditate, closing your eyes will not make your distracting thoughts and feelings disappear. You will be alert and prepared to face any challenge when you keep your eyes open. You may think you can meditate more effectively with your eyes closed, but most likely, you are not meditating better, you are sleeping better.

Once you have adjusted your body and settled into your breathing, focus on a specific object, such as the form of the Buddha. This could be an actual statue or an image visualized in the mind’s eye. You could select one aspect, such as the Buddha’s gentle eyes or his golden color. When you notice that your mind has wandered away from its focal point, gently bring it back. If you find yourself thinking about your stock portfolio or that you forgot to turn on the dishwasher, return your attention to the Buddha’s image. The value of your stock portfolio is a mundane matter and your dirty dishes can wait. The mind is running around like a restless monkey all the time. Obviously, this practice can be quite challenging. Observe how long you can hold the object of your attention without wandering. If you can hold your attention steady for five minutes, you are a great meditator already! Most likely, you will lose your focus, jumping from one thought to the next, like a monkey leaping from tree to tree. Staying with the object without drifting away is very difficult; it will take all of your attention and resolve. Throughout your day, you can practice this meditation technique whenever you have some free time.

Buddha

Practice meditation for whatever length of time you wish. However, in the beginning, practice for short periods, perhaps just five minutes. After meditating for five minutes, you might feel that you are struggling with your mind. If so, relax and tell yourself, “You spoiled brat, go wherever you like!” Let your mind wander as far as Paris, New York, or Shanghai. You can move your body, stretch, dance, or go a little crazy. Once you feel refreshed, return to your meditation again for five more minutes. Proceed like this—concentrating and then relaxing—for perhaps half an hour to an hour. Practice for whatever length of time you find comfortable, without overexerting yourself. Maintaining unwavering attention for five minutes is much better than getting lost in distraction for five hours.

This basic practice of focusing attention is important, even for the most advanced practitioners. If you allow a glass full of muddy water to sit undisturbed, the dirt will settle to the bottom, leaving a glass of pure water. Practicing this simple technique of focusing and restoring your attention when your mind wanders will pacify your restless thoughts. It will calm your mind, and with sustained practice, you will experience lucidity and pure presence.

meditation

When you practice meditation, the trials and tribulations—the highs and lows—of your day-to-day life will not disturb you too much, since your body and mind will be more relaxed. There will be a more intimate connection between your meditation practice and whatever comes up in your life. Even if chaotic or fearsome events turn your world upside-down, you will have more space and less stress. If your life swerves off the road and crashes, the fruits of your practice will act like an airbag, buffering you against serious injury. You will have the strength and clarity to master challenging situations.

Practice by focusing and holding your attention. If you cannot discipline yourself in this way, you could easily find yourself behaving like a spoiled and pampered child who feels helpless when confronted with a challenging situation.

When you develop the capacity to be present, you will respond competently, no matter what the circumstances.

Endeavor to practice some form of meditation each day. Even if you are transacting million-dollar business deals, this will pale in comparison to the rewards of a regular meditation practice. You can live without a milliondollar deal, but you cannot live without inner peace and well-being. So be good to yourself. Make a profound deal with yourself to practice every day. Set aside a little time for meditation, and then gradually spend more and more time practicing. In this way, the truth of the teachings will unfold within the depths of your heart. If you allow these teachings to remain only in your head, you could carelessly misuse the rest of your precious human life. This is not a practice for beginners only. Everyone must master this discipline before they can proceed further in their practice.

After meditating, rejoice and dedicate the fruits of your practice to all beings. With joy, rest in a sublime state. Make this aspiration:

“Whatever benefit I have gained from this practice, may the residual effects last for many days, years, and lifetimes. May everyone, including myself, benefit from the wisdom and clarity accumulated in this practice, until all beings attain enlightenment. Whatever merit I have gained, I dedicate it for the welfare of all sentient beings.”

By making this dedication, you will preserve this positive energy, and your practice will grow stronger in the future.

develop a mindfulness practice

You can draw on this energy for the dual benefit of yourself and others. In the Buddhist tradition, there are three sublime practices:

The first sublime practice is the generation of a compassionate and loving heart, also known as pure intention. We begin each activity with the positive intention that our action will be of benefit to others.

The second sublime practice is the activity or practice itself, which we do mindfully, while remaining in the natural state, free from distraction.

The third sublime practice is the dedication of merit. Merit refers to the wholesome and positive momentum that grows from our practice. We dedicate our most precious essence and all the positive energy that we have accumulated from our practice to the welfare of all beings.

Apply these three sublime practices in all of your activities, even something as simple as drinking a cup of tea. Prepare your tea while generating a compassionate heart, the pure intention to benefit all sentient beings. This is the first practice. Then drink the cup of tea with complete mindfulness. This is the second practice and the core of the three practices. After your last sip, dedicate the enjoyment of your drink for all beings, and pray that they may be liberated from suffering and awaken to enlightenment.

The rays of the sun provide warmth for all creatures without discrimination. We dedicate the virtue of every positive action to the benefit of all beings. In this tradition, we do not hold on to the merit that we have accumulated for our own benefit alone, but instead we dedicate this positive energy so that someday the enlightened qualities of every being will manifest. Finally, the perfect dedication is to dissolve your merit in the unconditional state.

finding inner balance

In this way, simply drinking a cup of tea becomes genuine meditation because of the three sublime practices. Always insure that these practices are inseparable from whatever you do. The first and last are quite straightforward. In the case of the second sublime practice, you have a specific target. For instance, if your activity is meditation on the breath, follow your breath attentively, and at the same time be mindful of its ephemeral quality. The three sublime practices are the best way to elevate your thinking and walk with dignity on the path of awakening.

The goal of our practice is to free ourselves from stress and suffering. We cannot actualize this freedom using a purely intellectual approach. We need to experience these teachings directly and embody them in our lives. This is why I strongly recommend the practice of meditation.

As beginners, we must embrace the practice of meditation. Even if the discipline of meditation does not come easily, we should endeavor to practice. We have to tame our neuroses and pacify our restless minds.

Steady discipline, combined with joyful effort, is the best way to respect and care for yourself. As your practice progresses, you will begin to reap the rewards. You will carry yourself in a majestic way and experience the regal qualities of your wakeful nature. Like a king in command of his subjects, you will master your mind and emotions.

Every moment is a new moment, so we need a fresh approach to meditation that can be practiced by everyone, anywhere in the world. Our meditation will be pristine when we recollect, with an open heart, the basic goodness in all beings. There is no time to be narrowminded or territorial, as life is too precious to waste. We should not spoil a single moment with an unwholesome thought. This dynamic form of meditation can be practiced nonstop, so that living itself becomes meditation.

Moment-to-moment awareness is the supreme form of meditation. All other methods of meditation are steps that lead us toward this all-pervasive awareness. Recognizing the essence of one’s mind and learning to remain in this essence is true meditation. In Tibetan, meditation means “getting used to.” We could say that meditation is not the goal, but a tool that helps us discover or “get used to” the true nature of mind. Once you realize the truth, you no longer need the tool. When resting in the mind’s nature, there is nothing left to meditate on because the mind is no longer distracted! There is nothing more to grow accustomed to. Nonmeditation is the ultimate meditation. Whatever comes, you are capable of handling it because everything is self-liberated as it arises.

sacred meditation altar

If you must have a quiet and secluded place to meditate, your practice is still ordinary. However, with moment-to-moment awareness we can manage any situation. This is what we need the most because life is often chaotic and challenging. We have to survive and navigate the strains and stresses of everyday life. Buddhist practice is not simply a matter of reciting mantras, chanting prayers, and quietly meditating. True practice means learning to handle every situation skillfully.

Whatever you are doing, do it comfortably. Proceed in a relaxed and natural manner. You will experience thoughts arising one after the other. A thought comes and it goes. When you are alert and aware, you will not get lost in your thoughts. It will be clear that you are not your thoughts and that your thoughts do not define you. Thoughts are like the flight of a bird through the sky: the path of the bird leaves no trace. Each thought has no dwelling place or destination. When you train this way, the “possessor” of these thoughts will eventually disappear. At this point, there will be no one to suffer or experience any torment. This is moment-to-moment awareness and the perfection of nonmeditation.

Adapted from the book Living Fully: Finding Joy in Every Breath ©2012 by Shyalpa Tenzin Rinpoche. Printed with permission from New World Library.

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.

relaxing chime alarm clocks by Now & Zen

Now & Zen’s Meditation Timer  Store

1638 Pearl St.

Boulder, CO  80302

(800) 779-6383

how to begin a meditation practice

One effective stress-relief strategy is meditation: It’s free, it can be done almost anywhere at any time, and you don’t need any special equipment to practice. “Meditation teaches us focused concentration — and the more you do it, the easier it gets,” says Frank Lipman, M.D., holistic physician and creator of our Stress Relief Action Plan. The exercise below is adapted from Lipman’s book “Revive: Stop Feeling Spent and Start Living Again” (Fireside; 2009).

If taking up meditation seems daunting, however, start with devoting just 15 minutes a day to this beginner-friendly technique. Once you’ve made it a habit, deepen your practice with the additional technique below.

1.  Set your Singing Bowl Gong Timer (Now & Zen, $199.95)  for 15 minutes.  Sit in a chair and allow your body to settle.

2.  Slowly scan your body from toe to head, noticing where you feel tight.

3.  Bring your attention to your breathing, inhaling and exhaling through the nose but never forcing your breath. Keep your mouth softly closed, your jaw relaxed.

4.  Become more and more sensitive to your breath, in tune with where your body moves (and doesn’t move) on the inhale and exhale.

5.  Allow your awareness of your breath to bring ease to your entire body. Imagine your body moving toward the earth, fully supported.

6.  Continue observing your breath moving in and out of your body.

7.  At the end of the 15 minutes when you hear the gentle chime from your Zen Timer, breathe deeply three times, allowing the inhale to move down to your toes and the exhale to move up and out of the tops of your shoulders. Pause and then open your eyes.

adapted from Body + Soul, January/February 2010

Singing Bowl Gong Meditation Timer and Alarm Clock

Now & Zen’s Singing Bowl Gong Timer Store

1638 Pearl Street

Boulder, CO  80302

(800) 779-6383

help with mind-body exercises

by Kristin Bjorsen

These three mind-body exercises—which you can do anywhere, anytime—calm the mind, alleviate PTSD symptoms (or any anxiety you may feel), and help you regain control of your life.
1. Soft-belly meditation: While sitting or lying down, breathe in through your nose and out your mouth. Allow your belly to be soft, letting it rise and fall gently. During the inhale, say the word soft to yourself, stretching it for the duration of the inhale. On the exhale, say, belly. Do this for seven minutes. You should see a drop in your blood pressure and heart rate.
2. Autogenic training: Lie comfortably, and do soft-belly breathing for a few minutes. Then slowly repeat the phrase “My arms are warm and heavy” six times. Now do the same with the following phrases: “My legs are warm and heavy”; “My heartbeat is calm and regular”; “My abdomen radiates warmth”; “My forehead is cool”; “My breathing is easy.” If you don’t have time to do all six phrases, do the first, second, and last one. This simple exercise will activate the calming, parasympathetic nervous system. Perform it in the morning and then during the day or at night if you’re feeling anxious or restless.

easy mind-body exercises

3. Energy tapping: If a stressful emotion or disturbing thought strikes, allow yourself to experience it fully. On a scale of 0 to 10, decide how bad it is. Then with a fingertip, tap on each of these points for a few seconds: the center of the forehead (the “third-eye” point), underneath the nose, the center of the chin, or the center of the sternum. Check in again on the problem. If it still registers on the scale, tap on the points that helped the most for several seconds. Repeat until the emotion or thought no longer registers and you feel calm and serene.

Wake up with Acoustic Chimes

Now & Zen

1638 Pearl St.

Boulder, CO  80302

(800) 779-6383

Stillness

In the larger scheme of things, our days on this planet are few and precious, so it seems fitting that we should begin each day with grace and beauty. Used as an alarm clock, your Zen Timepiece thus serves as a useful reminder that each day is a new and sacred opportunity to live life to its fullest.

Zen Timepiece in Maple

But in addition to its use as an alarm clock, your Zen Timepiece is also an aesthetically-sophisticated timer that enhances practice activities and social gatherings. It can also serve as a “mindfulness bell” that periodically calls you to stillness.

Founded in Boulder, Colorado in 1995, Now & Zen’s mission is to create natural lifestyle products that make a real difference in people’s lives. The growing preference for natural foods and natural fibers is carried forward by Now & Zen in the natural acoustic sounds and natural hardwood materials featured in every Now & Zen product. Our way of describing the essence of a natural lifestyle is: quality of thought, stillness of being.

The Zen Alarm Clock Store

Now & Zen’s Shop – Mindfulness Bells & Chime Timers

1638 Pearl Street

Boulder, CO  80302

(800) 779-6383

Tibetan Singing-bowl Timer & Chime Mediation Clocks

Shin-hanga print, Summer Beauty by Hashiguchi Goyo, 1920

We have created the perfect yoga and meditation timer!  Our Digital Zen Alarm Clock® has been specifically designed with yoga practitioners in mind.  The clock can be set to produce a beautiful Tibetan bell-like chime repeatedly at any set interval.

We know that many yoga practitioners use beeping kitchen timers to signal periodic position changes.  However, the Digital Zen Alarm Clock’s acoustic pure-tone chime is more appropriate for use in spiritual practices such as yoga.  The chime’s B tone has been hand tuned using the ancient Pythagorean method — the clock’s tone is the same as that produced by tuning forks used by musical therapists.  And not only does the Digital Zen Alarm Clock sound beautiful, it looks beautiful as well.  Its solid hardwood case is an attractive addition to an altar or mantle.

Bamboo yoga and meditation timer, designed especially for yoga practitioners

Because of the popularity of our original Zen Alarm Clock we were flooded with requests for a digital version that can be used as a countdown and interval timer.

Now & Zen’s Yoga Timer Shop

1638 Pearl Street

Boulder, CO  80302

(800) 779-6383

Mindfulness Practice - Meditation

I sat cross-legged on the living-room rug, closed my eyes, took a deep breath, and tried to quiet my mind. Alas, random thoughts persisted, flickering about like fireflies on a summer evening. After five minutes, I abandoned my Zen pose. I would have rather folded laundry or gone on a 3-mile run—anything with more tangible results.

One day, I shared my frustrations about meditating correctly with a practiced teacher and learned that there was no wrong way to meditate—it would be like breathing wrong. I was trying too hard. She suggested I come to her meditation group, but meditating with a dozen other people sounded distracting, and sitting in a library chair wasn’t exactly my definition of bliss. But I liked her “can’t do it wrong” approach, so I ventured to the library basement for this “meditation spa.”

The first thing I noticed was the particularity of the circular chair positioning. As a writer, I appreciated such attention to flow. A more sporadic placement, like an awkward transition or misplaced passage, would have detracted from the whole. Mood music, dimmed lights, and quiet conversation helped me relax. Sensing we were ready, our instructor asked us to close our eyes and inhale deeply. On the exhale, we joined her in chanting om, releasing our breath for as long as possible. We did this three times, our voices overlapping in one long melodious note, as tranquil as a wind chime. The chanting slowed my breathing and stilled my mind for a short time, and when thoughts popped up, I did my best to ignore them. Then the instructor asked us to drink in a white light, each breath filling us up like a balloon. After about 20 minutes, she gently “brought us back,” though there was no place to come back from with the sound of a Zen Meditation Timer.  We’d never left the library basement.

What I discovered was that meditating perfectly is not only unattainable—it’s missing the point. It’s not the mantra, the breathing, the teacher, or the time of day; instead, it is the simplicity of peace and silence I found within myself through meditating. Now when I meditate, I don’t get upset when I worry or when I can’t empty my mind. Instead, I try to open myself a little more each time to the stillness that has always been there.

adapted from Natural Solutions Magazine, July 2008 by Susan Lembo Balik

The Walnut Digital Zen Clock’s long-resonating Tibetan bell-like chime makes waking up and meditating a beautiful experience! When the clock’s alarm is triggered, the acoustic chime bar is struck just once … 3-1/2 minutes later it strikes again … chime strikes become more frequent over 10 minutes … eventually striking every 5 seconds until shut off.

Our  Meditation Chime Timer also serves as a countdown and interval timer for yoga, meditation, bodywork, etc.; and it can also be set to chime on the hour as a tool for “mindfulness.”

Zen Meditation Timer in Bamboo with Natural Acoustic Chime

Now & Zen’s Meditation Chime Timer Shop

1638 Pearl Street

Boulder, CO  80302

(800) 779-6383

winter self massage

During winter, nature sighs deeply and burrows down for a long sleep. Like the denning bears and squirrels, use these cozy times to reduce stress. Especially in urban environments, we often become detached from this seasonal message. Continuing at a frenzied pace, we develop anxiety, high blood pressure, and digestive upset. To reduce stress, “in winter we focus a lot more on massage and nutrition,” says hydrotherapist Kristi Zimmer. Try this self-massage five minutes before bed and just after waking up in the morning: Set your Zen Chime Timer for 5 minutes. Lie on your back and make gentle circular motions around your belly with both hands, going clockwise as you breathe deeply. After five minutes of this, leave your hands on your stomach as you take 20 deep breaths, sending the breath to your organs. The deep breathing calms the body and mind, while the massage aids digestion.

adapted from Natural Solutions Magazine, January 2007 by Nora Isaacs

Chime Timers in Bamboo with Natural Acoustic Chimes

Now & Zen’s Natural Chime Timer Store

1638 Pearl Street

Boulder, CO  80302

(800) 779-6383

Meditation Timers by Now & Zen, Boulder, CO

There is a great story about a Kundalin yogi who was determined to reach spiritual enlightenment. He would meditate each and everyday, and continue to meditate for longer and longer each day. As months and then years went by the now wise Kundalin yoga master meditated 22 hours per day.  Unfortunately, not all of us can meditate for 22 hours a day, we do the best with the time we have. Finding balance is an important philosophy in a natural lifestyle. Balancing your meditation and your time are going to be important.

Zen Timers for Meditation by Now & Zen