Research published in the last two years shows that certain slow activities–like gentle yoga or gardening–can reduce your stress level and blood pressure and improve your body’s ability to regulate sugar. Past studies have shown that other habits like meditation can help reduce chronic pain and enhance mental clarity. The first step to finding “slowness”is to clear some room in your life–watch less TV or spend less time browsing at the mall. “Jettison the clutter that clogs up your schedule,” says Carl Honoré, author of In Praise of Slowness (HarperOne, 2004). “When you focus on the things that are important at work or at home you can enjoy those things more,”he says. You can also take a more relaxed approach to the things you already do and adopt new habits that require mindfulness. “It’s one thing to say you’re going to slow down, but a slow hobby helps you put those words into practice,” says Honoré. To get you started we’ve come up with seven ways to destress and reenergize.

gardening is a great mindfulness practice that cultivates stillness of mind

1. Become a Gardener
Caring for flowering plants may help you relax and get grounded. In 2004, researchers at Japan’s Utsunomiya University found repotting plants lowered fatigue and promoted physiological relaxation in study participants, and that working with flowers seemed to have a stronger positive effect than working with nonflowering plants.
HEALTH BENEFITS Research shows that exposure to plants–and even just looking at them–can reduce blood pressure, increase concentration and productivity, and help you recover from illness, says Andy Kaufman, Ph.D., assistant professor of tropical plant and soil sciences at the University of Hawaii in Honolulu. He cites a classic 1984 study, published in Science, which showed that even the view of a green garden helped surgical patients recovering from gall bladder surgery. Among a group of 46 patients in a Pennsylvania hospital, the 23 who had rooms with windows facing greenery had shorter postoperative stays and needed fewer pain–relieving analgesics than the 23 whose windows faced a brick wall.
GETTING STARTED If you live in an apartment or don’t have much room to garden, invest in the EarthBox (earthbox.com), a self–watering container garden that comes with potting soil and fertilizer. “Even if you have a brown thumb, you can grow things [in it],”says David Ellis, American Horticulture Society spokesperson. You could also join a community garden; visit ahs.org, the American Horticulture Society’s website, for more info.

yoga helps to slow us down

2. Practice Slow Yoga
Slow yoga emphasizes one drawn–out breath for each movement you make. Like tai chi, it uses many repetitive flowing moves. “When you practice slow yoga, you create more awareness between mind and body,”says Beth Shaw, founder of Yoga Fit Training Systems in Los Angeles. This creates a deep sense of stillness and helps develop patience and lower stress, she adds.
HEALTH BENEFITS Last year, researchers in Sweden and India showed that practicing yoga can reverse the negative effects of high blood pressure, obesity, and high blood sugar. The studies, published in the journal Diabetes Research and Clinical Practice, showed reduced waist circumference, blood pressure, blood sugar, and triglycerides (the chemical form of fat cells) and higher HDL (so–called good cholesterol) levels in a control group that practiced yoga versus a placebo group.
GETTING STARTED To find a Slow Yoga class near you visit yogafit.com or inquire at your local yoga studio. You might also consider restorative or yin yoga, two other gentle forms of the practice.

Take a nap

3. Take a Nap
You snooze, you win, according to a Harvard study published last year in The Archives of Internal Medicine. Researchers revealed that people who regularly napped at least three times a week for an average of 30 minutes had a 37 percent lower risk of heart attack than those who didn’t nap. “It shows that napping is an important preventive strategy just like regular exercise, eating right, and not smoking,”says Sara C. Mednick, Ph.D., author of Take a Nap! Change Your Life (Workman, 2006).
HEALTH BENEFITS A daily nap also boosts serotonin, says Mednick, which may lead to improved memory and performance. Napping can even contribute to weight loss, according to a study in the American Journal of Physiology, Endocrinology, and Metabolism in 2007. That study looked at hormone levels in 41 men and women who were part of a seven–day sleep–deprivation experiment. Those allowed to nap for two hours following a night without any sleep showed a significant drop in cortisol, a hormone related to high levels of stress, and a complement of growth hormone, which helps regulate insulin and fat storage. Researchers concluded that a midafternoon nap improves alertness and performance and reverses the negative metabolic effects of sleep loss.

GETTING STARTED The best time to nap is between 1 p.m. and 3 p.m., but a 15– to 20–minute power nap at any time can help. Set your Zen Alarm Clock for 20 minutes. Close the office door and take a snooze, or find a quiet place where you feel safe. Nap on weekends, Mednick says. “Just don’t use the weekend to catch up on sleep lost in the week.”Check with your doctor about napping if you’re being treated for insomnia.

4. Start a Slow Hobby

learning to paint

Hobbies that require mindful, solitary activity–such as knitting, painting, sculpting, crocheting, or quilting–can act as a brake on your hectic pace.
HEALTH BENEFITS “Slow hobbies help you cultivate the lost art of concentration and being in the moment. They have a meditative quality to them,”says author Carl Honorè. “And that calming effect goes beyond the act itself. Maintaining that inner stillness enables you to negotiate the fast–moving waters of the rest of your day.”
GETTING STARTED Sixty–four percent of people who knit or crochet say they use these crafts to help them reduce stress and relax, according to the Craft Yarn Council of America. Visit craftyarncouncil.com for information. To learn about drawing, visit drawspace.com. Check with a local college or community center for other craft classes.

5. Eat Slowly
Eating too fast creates stress in the body, says nutritionist Marc David, author of The Slow Down Diet (Healing Arts Press, 2005). That causes a spike in cortisol and insulin, which in turn diminishes your ability to burn calories and makes you more likely to gain weight. Eating quickly also leads to overeating. “The brain demands more food if it doesn’t have time to register its needs for taste, aroma, and satisfaction,”says David.
HEALTH BENEFITS Taking time to eat creates a relaxation response, which means you’ll have fewer digestive complaints and your body will be able to take in the nutrients it needs. Plus “we make better food choices, and we know when to stop,”he adds.

GETTING STARTED To ease the pace, double the time you spend on your meals; for example, if you usually eat breakfast in five minutes, stretch it out to ten. “Focus on your food: Taste it, enjoy it, notice it, savor it,”says David. “Find relaxed time between bites by slowing down your internal conversation. Let go of any sense of urgency, and allow the moment to be sensual.”The cooking process can help you slow down too, says David. “Instead of microwaving something, make a soup from scratch.”

6. Do One Thing at a Time
A lot of us believe we get more done by multitasking. But research at the University of Michigan published in the Journal of Experimental Psychology in 2001, shows the opposite is true. “If you concentrate on one task at a time, you get more done faster and make fewer mistakes,” says David E. Meyer, director of the Brain, Cognition, and Action Laboratory at the University of Michigan.
HEALTH BENEFITS Taking on chores one at a time reduces chronic stress and protects your short–term memory, which comes under fire if the brain is overtaxed.
GETTING STARTED To curb outside distractions and focus better, set aside time when you can concentrate on one activity from start to finish. For example, check e–mail once an hour and turn off your instant messaging; let your phone messages go to voice mail and only check them occasionally throughout the day.

practice meditation in order to slow down

7. Meditate
“Meditation teaches us to focus,”says Steven Hartman, director of professional training at the Kripalu Health and Yoga Center (kripalu.org) in Stockbridge, Mass. “All day your mind is chattering. When you meditate, you can hear your own inner wisdom.”
HEALTH BENEFITS Studies have shown that practicing meditation also improves blood pressure, fortifies the immune system, and promotes a sense of well–being. “A daily meditation practice can bring body, breath, mind, and spirit into balance,”says Hartman.
GETTING STARTED Check out a program like Transcendental Meditation. (See tm.org.) Or begin at home: “Put an egg timer on and stay with your breath for just two and a half minutes,”says Hartman. “Keep your spine tall and straight and allow the breath to be natural.”If you’re seated on the floor, a cushion can raise your pelvis and bring your spine into a natural position. As you get comfortable with the practice, you can increase your time to 15 or 30 minutes a day.

adapted from Natural Health Magazine, by Chrystle Fiedler

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.

Zen Meditation Timers with Soothing Chime

Now & Zen – Soothing Chime Alarm Clock & Timer Store

1638 Pearl Street

Boulder, CO  80302

(800) 779-6383

Yoga Pose

1.  Lie down in the corpse pose and make yourself comfortable. Try a pillow under the head, and don’t forget a light blanket to keep drafts from drawing your attention outward.

2.  Give yourself a few moments to settle, and allow your body to soften into the support of the ground. Watch the breath until it and your heart rate are steady.

3.  Bring your awareness to each point listed below and allow the surrounding muscle tissues to relax.

Crown of the head
Forehead, temples
Eyebrows, eyelids, and eyes
Nose
(Focus on the breath flowing in and out of the nostrils, 2–4 times.)

Cheeks, jaw
Mouth, chin
Hollow of the throat
Sides and back of the neck
Shoulders
Upper arms, lower arms
Hands, fingers
Fingertips

(Inhale as if the breath is flowing down to the fingertips and exhale back up through the nostrils, 2–4 times)

Fingers, hands, arms
Shoulders
Chest and rib cage around the back to the spine
Heart center

(Inhale as if the breath is flowing down to the heart center and exhale back up through the nostrils, 2–4 times)

Abdomen
Sides, lower back
Hips, buttocks
Upper legs, lower legs
Feet
Toes

(Inhale as if the breath is flowing down to the toes and exhale back up through the nostrils, 2–4 times)

4.  Reverse the sequence, bringing awareness up the body from the toes to the head without pausing for breath awareness at the toes, heart center, fingertips, or nose.

5.  Take 10 breaths while keeping awareness spread throughout the body.

6.  Make a gentle transition to your next activity.

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.

adapted from Yoga International, Jan/Feb 2006 by Bran Cassidy

Mediation Timers

Now & Zen – The Zen Alarm Clock Store

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Boulder, CO  80302

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“Mindfulness” is the spiritual practice of being aware of your present moment.

Take a moment to be still

World famous Zen monk Thich Nhat Hanh has developed the use of the bowl/gong in a practice he calls the “mindfulness bell.” When you hear the sound of the mindfulness bell, you are invited to take a moment to breathe in and out and center yourself in the present.  During this practice, the resonating sound of the bowl/gong periodically connects you to the peace and tranquility that resides inside you right now.  This delightful practice reduces stress and improves your overall health.

Zen Enso

Zen Timepiece, Zen Alarm Clock and Digital Zen Alarm Clocks can serve as a mindfulness bell in two ways:  it can be set to strike on the hour (providing an hourly moment of stillness), or it can be set to strike at a programmed interval, such as every twenty minutes, or even every three hours.

Mindfulness

Further Reading:

• Thich Nhat Hanh Peace is Every Step: The Path of Mindfulness in Everyday Life.  Bantam Books 1992
• Tolle, Eckart The Power of Now.  New World Library 1998
• Kabat-Zinn, Jon Wherever You Go There You Are: Mindfulness Meditation in Everyday Life.  Hyperion Press 1995
• Fontana, David The Meditator’s Handbook: A comprehensive guide to Eastern and Western meditation techniques.  Element, Inc. 1992.
• Brooke, Avery Learning and Teaching Christian Meditation. Cowley Publications 1990.

Hokusai Wave

The Zen Alarm Clock is a consciousness-raising tool.  No material object can actually raise your consciousness, but you can use information and devices such as this clock to stimulate your growth.  The Zen Alarm Clock can effect your awareness in a variety of positive ways, all of which require your participation.

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.

Gradual Chime Clock Store and Meditation Timer Shop

Now & Zen – Meditation Timer and Gentle Chime Alarm Clock Store

1638 Pearl Street

Boulder, CO  80302

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Meditation Calms the Mind

What It Does

Quiets your mind and hones your focus so you are fully present in this workout. Because the solar plexus is associated with the third chakra, you focus on the color yellow, which is linked to this energy center of the body and believed to inspire confidence, will, and personal power.

How to Do It

Lie back in Corpse pose, palms facing up. Picture a yellow flower, its petals fully open, at your solar plexus. With eyes closed, imagine it floating up with each inhalation and down with each exhalation, riding a slow, gentle wave. Set your Meditation Timer for 5 minutes. Focus on your breath and the flower for two to five minutes.

adapted from Body + Soul

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.

Tibetan Bowel Meditation Timers

Now & Zen – The Zen Meditation Timer and Alarm Clock Store

1638 Pearl Street

Boulder, CO  80302

(800 779-6383

How to Create a Stress-Free Life

Kathleen Hall is one of the nation’s noted experts on stress management — she’s consoled Katrina survivors, counseled victims of domestic abuse, and advised families in hospitals coping with cancer and AIDS. But she didn’t always hold this title.

More than 20 years ago, Hall was a successful stockbroker on Wall Street, with a supportive husband and two healthy children. But the late nights, high-stakes pressure, and stressful commute wore at her over the years, until one day she snapped. She quit her job, retreated for six months to a remote cabin in Clarksville, Georgia, and spent the next seven years pursuing degrees in divinity and spirituality.

On her journey to a stress-free life, here’s what she learned.

Hall adopted a powerful but surprisingly simple mantra — SELF, an acronym for serenity, exercise, love, and food — and started teaching it to others to great effect. These “four roots of real happiness” may seem almost too easy, but she insists they have a centering effect in even the worst of circumstances.

Making time for serenity creates space in our lives for meditation and stress reduction; exercise benefits the spirit and mind as well as the body; love and friendship bring physiological and emotional rewards; and nourishing food, consciously consumed, feeds the senses in a deeply satisfying way.

It’s these simple things that keep us balanced, she says, and they make up Hall’s 10 secrets to a stress-free life.

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.

adapted from Body + Soul Magazine

Natural Sounding Alarm Clocks and Meditation Timers, The Digital Zen Alarm Clock in Solid Walnut

Now & Zen – The Zen Alarm Clock Store

1638 Pearl Street

Boulder, CO  80302

(800) 779-6383

zen like rock

Meditation is not a difficult task that you must force upon yourself; once you experience that inner joy you will spontaneously want to meditate as much as you now look forward to outer pleasures. Nevertheless, it is very helpful to establish a routine to your meditative practice. Just as you eat at certain times of the day, and look forward to eating as those times approach, so too, by developing the habit of meditating at the same time each day your whole being—your body, breath, and mind—will look forward to meditating at that time. You should sit down every day at exactly the same time. Establish a specific time for your practice and do your practice every day at that time.

adapted from Yoga International by Swami Rama

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 clocks and timers

Now & Zen – The Zen Meditation Timer & Alarm Clock Store

1638 Pearl Street

Boulder, CO  80302

(800) 779-6383

choose a meditation practice, it helps calm oneself

Meditation will give you a tranquil mind. Meditation will make you aware of the reality deep within. Meditation will make you fearless; meditation will make you calm; meditation will make you gentle; meditation will make you loving; meditation will give you freedom from fear; meditation will lead you to the state of inner joy. If you understand these goals and want to meditate, then it will help you, but if you are expecting to become rich through meditation, then don’t do it.

adapted from Yoga International by Swami Rama

brass bowl timer and clock for meditation

Now & Zen – Zen Meditation Timers & Clocks

1638 Pearl Street

Boulder, CO  80302

(800) 779-6383

meditation

Meditation is often something thought of as a practice reserved for monks or the spiritual elite. Happily, this is far from the truth. It’s been said that there are many paths up the mountain of meditation. We are living in a time where the mountain is closer and more accessible than it’s ever been. With the presence of the Internet and the ever-expanding global village, we have access to many paths that were far beyond reach only years ago. The seeker today has access to an unlimited wealth of information. With the click of the mouse you can access meditation techniques that are commonplace in remote parts of the world.
A really cool thing about living in our time is science and spirituality finding common ground. Today we have the science to quantify the benefits of meditation that the practitioner previously had to take on faith alone. Western medicine has traditionally shied away from mediation as a “prescription,” but now that there is concrete, scientific evidence proving the benefits of meditation, we are seeing the mainstream medical community look to mediation as a viable treatment option for a number of conditions and illnesses.
Let’s take a quick look at what science has shown us about our brainwaves: Every day, your brain is constantly operating on various wavelengths. While you are awake and interacting with others, you are in the Beta wavelength, at about 14 to 30 cycles per second (or hertz). When you get into the Alpha waves, you are still alert and paying attention, but get into a relaxed and calm state while your brain is at 9 to 13 hertz. When you get even more relaxed—and sometimes zoned out—you are in the Theta waves at about 4 to 8 hertz; we call this the meditative state. When you go further into a deep sleep, you are in the Delta waves at 1 to 3 hertz.
When it comes to dealing with stress, in many ways our brain is operating on the same basic circuitry as our ancient ancestors the cavemen, with a primal “fight, flight, or freeze” reaction to stress/danger. Our caveman brain can be triggered by stress—even perceived stress that may or may not be real—with a primal: “Oh my God! I’m being chased by a saber-toothed tiger!” Cortisol and adrenaline are then pumped into our systems, we experience a rise in glucose levels, and we are able to flee or fight the danger. If we take flight or fight, our bodies break down those chemicals— this is the original design of the flight response. When we are stuck in this position, all of our rest, digest, repair, and reproductive systems take a back seat to the emergency.
Unfortunately, the reality of our modern lifestyle is that most of us are sitting at a desk being chased by something like a deadline or the perceived danger of job loss (not by an actual saber-toothed tiger), but our brains react much the sameway and those chemicals in our bodies turn into figurative shards of glass when they’re not being burned off by exercise.
So, how do we dissolve those shards and deal with the stress? There are many ways to do this, while exercise is one of the best ways to burn off the chemicals once they are unleashed, meditation is one of best preemptive methods for staying centered and being able to ask ourselves “Is this really a saber-tooth tiger chasing me?” We’ll talk later about slowing down our thoughts, but first, let’s look at how that meditative state in the Alpha/Theta brainwave pattern brings our bodies and some of those chemicals back into balance.

Meditation: Access Deep Peace - Kitagawa Utamaro, Komuraski of the Tamaya, House After a Bath, 1795

When you meditate, you body releases DHEA (a chemical that promotes relaxation, memory, and reduces cardiovascular disease risk), serotonin levels rise and your blood pressure starts todrop. In meditation you are completely awake and alert, but at the same time still and quiet, coming into full consciousness of the present moment. Meditation brings us to a depth within ourselves where we can access our inner compass and our deep, inner calm: that place of peace and awareness we already have.
Take this metaphor by David Fontana, PhD: The sky itself is our true nature and true self, but there are clouds in the sky obscuring our view. The clouds represent our “monkey mind” or our constant mental chatter. In our normal Beta state, the clouds of our thoughts, worries, hopes, and fears are continually obscuring our view, and it is all but impossible to see the sky for what it is. Meditation is our tool to clear away the clouds and experience the vastness of the sky, and the vastness of our true being.

adapted from Natural Solutions Magazine, by Jill Englund, April 2011

Use our unique “Zen Clock” which functions as a Yoga 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.

timers for finding balance in your life

Now & Zen – The Zen Clock & Timer Store

1638 Pearl Street

Boulder, CO  80302

(800) 779-6383

Meditation

After meditating for a while, you start to respond instead of reacting to life. The term “react” is a monkey-mind or knee-jerk reaction. To “respond” is to actually think about acting consciously. Practicing meditation puts you in a position where you can take a breath, and actually respond to people and situations, especially those that are stressful or challenging.

adapted from Natural Solutions Magazine, by Jill Englund, April 2011

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.

meditation tools and timers with chimes

Now & Zen – The Zen Meditation Timer Store

1638 Pearl Street

Boulder, CO  80302

(800) 779-6383