It's exquisite sounds summon your consciousness out of your meditative state with a series of subtle gongs. Once you experience the Zen Timepiece's progressive tones, you'll never want to meditate any other way.

People who routinely practice meditation may be better able to deal with pain because their brains are less focused on anticipating pain, a new British study suggests.

The finding is a potential boon to the estimated 40 percent of people who are unable to adequately manage their chronic pain. It is based on an analysis involving people who practice a variety of meditation formats, and experience with meditation as a whole ranged from just a few months to several decades.

Only those individuals who had engaged in a long-term commitment to meditation were found to have gained an advantage with respect to pain relative to non-meditators.

“Meditation is becoming increasingly popular as a way to treat chronic illness such as the pain caused by arthritis,” study author Dr. Christopher Brown, from the University of Manchester’s School of Translational Medicine, said in a university news release.

“Recently,” he noted, “a mental health charity called for meditation to be routinely available on the NHS [National Health Service of Great Britain] to treat depression, which occurs in up to 50 percent of people with chronic pain. However, scientists have only just started to look into how meditation might reduce the emotional impact of pain.”

The findings were released online recently in advance of publication in an upcoming print issue of the journal Pain.

All the forms of meditation that Brown looked at included mindfulness meditation practices, which form the basis of mindfulness-based cognitive therapy, which has been recommended for recurrent depression since 2004.

By using a laser to induce pain, Brown and his team found that activity in certain parts of the brain seemed to dip when the study participants anticipated pain. With that observation he was able to establish that those with upwards of 35 years of meditation under their belt anticipated pain the least.

In particular, meditators also seemed to display unusual activity in the prefrontal cortex region of the brain that is known for regulating attention and thought processes when a person feels threatened.

“The results of the study confirm how we suspected meditation might affect the brain,” explained Brown. “Meditation trains the brain to be more present-focused and therefore to spend less time anticipating future negative events. This may be why meditation is effective at reducing the recurrence of depression, which makes chronic pain considerably worse.”

The Zen Timepiece 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 20 minutes, or even every three hours.

However, he added that “although we found that meditators anticipate pain less and find pain less unpleasant, it’s not clear precisely how meditation changes brain function over time to produce these effects.

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.

More information

For more on meditation, visit the U.S. National Center for Complementary and Alternative Medicine. – Alan Mozes

SOURCE: University of Manchester, news release, June 2, 2010

It serves as the perfect meditation timer.

Now & Zen – The Meditation Timer Store

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learning to pray

Learning to Pray: A Beginner’s Guide

In her book “Beginner’s Grace: Bringing Prayer to Life,” Unitarian Universalist minister Kate Braestrup wrestles prayer out of the clouds. Here she answers our questions about how to start.

What Is Prayer to You?
Prayer is deliberate, intensive thought, offered silently or spoken aloud. It’s a tool that allows us to be more conscious, like meditation. I pray for two reasons. If I have an urgent desire for something, I’ll pray like crazy.

Prayer is likely to be our default mode for managing the fear and pain that sometimes come with human experience and for engaging the sacred dimensions of that experience. Because it’s set apart from the normal stream of life, and because it can be ritualized, prayer can give us comfort in crisis. It can also nudge us in the direction of awareness and a deeper empathy — which is to say, wholeness.

Why Do It?
There are so few opportunities in a modern life in which we are asked (or allowed!) to pause and pay attention to anything other than our own preoccupations. I can name a few — singing the national anthem before a ball game; saying the Pledge of Allegiance; singing the R-O-T-A-R-Y song at Rotary Club meetings.

But even then, our smartphones ping, we’re snapping pictures of Derek Jeter, who looks so cute with his cap held over his heart. Prayer is wildly countercultural, even subversive: Pause, bow your head, close your eyes, say a prayer? You rebel, you!

prayer

What If You Don’t Believe in G-O-D?
That’s okay. You don’t have to use someone else’s idea or language when you pray. My whole theology can be summed up in a three-word sentence: God is love.

But you don’t have to begin with theology. You don’t have to know why you are praying or to whom. You can just try it — literally pray every day for a week and see if this helps you to be more aware and more loving.

Incidentally, silent prayer is fine. As St. Francis of Assisi advised, “Pray without ceasing. If necessary, use words.” Or try Buddhist prayers, which don’t insist on addressing themselves to anyone but draw your mind toward attentive listening and compassionate response.

How Can We Begin?
Pray before meals. Say a simple prayer of thanks or just take a moment in silence. You don’t need to kneel on gravel. You don’t even need a lot of self-discipline. Since you eat every day, the meal is a built-in reminder.

Prayer demands no drama. Before you eat your next meal, pause. Close your eyes, bow your head. Let yourself be. You have everything required for prayer and need believe only in what is self-evident: You are a human being, alive now.

And then: Eat.

Whole Living, December 2010

tools for prayer, timers and clocks

Now & Zen’s Chime Timer Store

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(800) 779-6383

sleep inducing tea

Natural Sleep Remedies:

Sleep-Inducing Tea
For a relaxing bedtime beverage, Yance suggests combining several herbs as follows: Passionflower and skullcap soothe agitated nervous systems and can help with mental chatter; oat seed strengthens the nervous system and helps people who are too tired to sleep; and chamomile provides a gently relaxing base.

1 chamomile tea bag
30 to 60 drops passionflower tincture
15 to 30 drops skullcap tincture
15 to 30 drops milky oat seed (Avena sativa) tincture

Pour boiling water over tea bag and let steep for five minutes. Remove tea bag, and add drops of tincture to tea. Stir in a touch of honey if desired. Sip and enjoy.

Waking up in the morning should be as pleasant as falling asleep at night

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

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

Now & Zen

1638 Pearl St.

Boulder, CO  80302

(800) 779-6383

gentle awakening alarm clock with chime

be calm for your health

High blood pressure is not something you’d expect to see in kids, but the incidence has risen dramatically in the last few years along with their obesity rates. And there’s plenty of reason to be alarmed, since the condition can lead to heart disease later in life.

Luckily, there’s an easy way to treat it that doesn’t involve nagging kids to get up and exercise (not that being active is a bad thing, of course). Meditation, a proven blood pressure-reducer for adults, turns out to be useful for hypertensive children as well.

In a recent study at a middle school in Augusta, Georgia, 73 11- and 12-year olds were randomly assigned to either a meditation group or a health class where they learned about exercise and nutrition. After three months, the meditators, who practiced for 20 minutes twice a day, saw a significant drop in their blood pressure. The other group got no such benefit.

“If they keep it up, the meditators could substantially reduce their risk of dying from heart disease or stroke,” says Vernon Barnes, coauthor of the study. Some kids also got relief from headaches and asthma attacks, he adds.

A safe, and free, solution to some serious health problems: What more could you ask for?

adapted from Natural Solutions Magazine

Zen Timepiece, a natural sounding timer with bowl/gong

Now & Zen’s Clock and Meditation Timer Store

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(800) 779-6383

Meditation is generally an inwardly oriented, personal practice, which individuals do by themselves. Meditation may involve invoking or cultivating a feeling or internal state, such as compassion, or attending to a specific focal point.

Meditation means different things to different people, and there are many ways to do it. This topic focuses on a kind of meditation called mindful meditation. This practice may help you relax and relieve stress.

Key points

• The goal of mindful meditation is to focus your attention on the things that are happening right now in the present moment. The idea is to note what you experience without trying to change it.
• Meditation can help you relax, because you are not worrying about what happened before or what may occur in the future.
• You don’t need any special tools or equipment to practice this meditation. You just sit in a comfortable position in a chair or on the floor. Or you can lie down, if that is more comfortable for you.
• If your mind wanders, don’t worry or judge yourself. When you become aware that your thoughts are wandering, simply focus again on the present moment. One way to do this is by paying attention to your body. For example, is your breathing fast or slow, deep or shallow?

Meditation may bring up certain feelings or emotions. If this happens, don’t try to rid your mind of these feelings. Just focus on what you feel at the present moment. Don’t get lost in the thoughts that those feelings might trigger.

adapted from Healthwire.com

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.

Now & Zen

The Meditation Timer Store

1638 Pearl Street

Boulder, CO  80302

(800) 779-6383

orders@now-zen.com

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.

Researchers say they’ve taken a significant stride forward in understanding how relaxation techniques such as meditation, prayer and yoga improve health: by changing patterns of gene activity that affect how the body responds tostress.

The changes were seen both in long-term practitioners and in newer recruits, the scientists said.

“It’s not all in your head,” said Dr. Herbert Benson, president emeritus of the Benson-Henry Institute for Mind/Body Medicine at Massachusetts General Hospital and an associate professor of medicine at Harvard Medical School. “What we have found is that when you evoke the relaxation response, the very genes that are turned on or off by stress are turned the other way. The mind can actively turn on and turn off genes. The mind is not separated from the body.”

One outside expert agreed.

“It’s sort of like reverse thinking: If you can wreak havoc on yourself with lifestyle choices, for example, [in a way that] causes expression of latent genetic manifestations in the negative, then the reverse should hold true,” said Dr. Gerry Leisman, director of the F.R. Carrick Institute for Clinical Ergonomics, Rehabilitation and Applied Neuroscience at Leeds Metropolitan University in the U.K.

“Biology is not entirely our destiny, so while there are things that give us risk factors, there’s a lot of ‘wiggle’ in this,” added Leisman, who is also a professor at the University of Haifa in Israel. “This paper is pointing that there is a technique that allows us to play with the wiggle.”

Benson, a pioneer in the field of mind-body medicine, is co-senior author of the new study, which is published in the journal PLoS One.

Benson first described the relaxation response 35 years ago. Mind-body approaches that elicit the response include meditation, repetitive prayer, yoga, tai chi, breathing exercises, progressive muscle relaxation, biofeedback, guided imagery and Qi Gong.

“Previously, we had noted that there were scores of diseases that could be treated by eliciting the relaxation response—everything from different kinds of pain, infertility, rheumatoid arthritis, insomnia,” Benson said.

He believes that this study is the first comprehensive look at how mind states can affect gene expression. It also focuses on gene activity in healthy individuals.

Benson and his colleagues compared gene-expression patterns in 19 long-term practitioners, 19 healthy controls and 20 newcomers who underwent eight weeks of relaxation-response training.

More than 2,200 genes were activated differently in the long-time practitioners relative to the controls and 1,561 genes in the short-timers compared to the long-time practitioners. Some 433 of the differently activated genes were shared among short-term and long-term practitioners.

Further genetic analysis revealed changes in cellular metabolism, response to oxidative stress and other processes in both short- and long-term practitioners. All of these processes may contribute to cellular damage stemming from chronic stress.

Another expert had a mixed response to the findings.

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.

Robert Schwartz, director of the Texas A&M Health Science Center’s Institute of Biosciences and Technology in Houston, noted that the study was relatively small. He also wished that there had been more data on the levels of stress hormones within the control group, for comparison purposes.

However, Schwartz called the study “unique and very exciting. It demonstrates that all these techniques of relaxation response have a biofeedback mechanism that alters gene expression.”

He pointed out that the researchers looked at blood cells, which consist largely of immune cells. “You’re getting the response most probably in the immune cell population,” Schwartz said.

“We all are under stress and have many manifestations of that stress,” Benson added. “To adequately protect ourselves against stress, we should use an approach and a technique that we believe evokes the relaxation response 20 minutes, once a day.”

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.

More information

There’s more on meditation at the U.S. National Center for Complementary and Alternative Medicine.

By Amanda Gardner
HealthDay Reporter

Bring yourself back to balance.

Now & Zen – The Meditation Timer Store

1638 Pearl Street

Boulder, CO  80302

(800) 779-6383

orders@now-zen.com

Our Zen Timepiece's acoustic 6-inch brass bowl-gong clock is the world's ultimate alarm clock, practice timer, and "mindfulness bell."

If you’re trying to reduce your sensitivity to pain, Zen meditation may help by actually thickening your brain, new research suggests.

The authors of a new study, published in a special issue of the journal Emotion, reached their conclusions after comparing brain thickness in 17 Zen meditators and a control group of 18 people who didn’t meditate and hadn’t practiced yoga or suffered from chronic pain, brain disease or mental illness.

The researchers applied heat to the participants’ calves and used MRI scans to study how their brains reacted to the pain.

“Through training, Zen meditators appear to thicken certain areas of their cortex, and this appears to underlie their lower sensitivity to pain,” study author Joshua A. Grant, a doctoral student in the University of Montreal’s department of physiology, said in a news release from the school. “We found a relationship between cortical thickness and pain sensitivity, which supports our previous study on how Zen meditation regulates pain.”

“The often painful posture associated with Zen meditation may lead to thicker cortex and lower pain sensitivity,” Grant said. He added that meditation could be a way for people to manage pain, reduce age-related brain shrinkage and deal with the effects of stroke.

Need a meditation timer?  Get the natural one: A Bowl-Gong Bamboo Zen Timepiece from Now & Zen

Spiritual practices such as meditation or yoga are best done in an environment  of beauty and tranquility. And the clock/timer you use for your practice can make  a real difference in creating such an environment.  But using a timer with artificial “beeps,” or even “recorded gongs,” coming out of a plastic box can be less than ideal.  The Bamboo Zen Timepiece is unlike any other meditation timer on the market because it features a real, natural,  acoustic, long-resonating gong, produced by its traditional Japanese style bowl-gong, or “rin-gong”.  Moreover,  The Zen Timepiece is made with sustainable natural bamboo, so it is as beautiful to see as it is to hear.  Once you use a Zen Timepiece, nothing else will do.

More information

Learn more about the workings of the brain at Harvard University’s Whole Brain Atlas.— Randy Dotinga

SOURCE: University of Montreal, news release, Feb. 24, 2010

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

Now & Zen – The Gong Meditation Timer & Clock Shop

1638 Pear Street

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It's okay to nap during the day - Choose a gentle wake up - a Chime Zen Alarm Clock

Have you ever felt an overpowering urge to find privacy and a bed for a midday “quickie?” Don’t feel guilty about that. It’s just your body telling you what it needs — sleep!

It’s unfortunate that most daily schedules can’t accommodate that need. Quickie naps are good for you. During the nap period of seeming inactivity, you do not simply “turn off;” complex reparative processes occur in your body. While the exact physiologic mechanisms responsible for the benefits of napping are not yet well understood, its positive outcomes have been confirmed in studies: they include improvements in mood, alertness, memory, performance and decision-making ability.

Let’s start with the best time for a nap: afternoon. An afternoon nap does not disrupt normal circadian (meaning: about a day) rhythms, whereas a morning or evening nap can — making it harder for you to return to your usual sleep routine that night. Your body probably already tells you this: circadian changes in your hormones and temperature are likely to make afternoon a naturally sleepy time for you. These cyclical patterns help explain why simply tacking more minutes or hours of sleep onto your nocturnal sleep time won’t necessarily prevent afternoon sleepiness. No matter how much you sleep at night, the afternoon urge will probably hit you.

How long should you nap? About 20 minutes. Anything much longer can backfire. You know that prolonged groggy feeling you sometimes feel after a nap? It’s called sleep inertia; you may have experienced it if you napped too long. Sleep inertia can take anywhere from 15 minutes to 4 hours to wear off. During this period, studies have shown impairments in mood, alertness, memory, performance and decision-making abilities. The likelihood of developing sleep inertia depends on several factors, one of which is the sleep stage from which you awaken. In a June, 2006 study in Sleep (the peer-reviewed publication of the Associated Professional Sleep Societies), investigators demonstrated the positive cognitive effects following 10- and 20-minute naps, but also the negative effects of sleep inertia following a 30-minute nap. The 30-minute timing coincides with the normal onset of deep sleep (also called slow-wave sleep). Limiting your nap time will help prevent entry into deep-sleep stages — avoiding sleep inertia while minimizing disruptions to your normal nocturnal sleep.

Choose the most natural wake up -- a gentle Zen Alarm Clock with Soothing Chimes

Keep in mind quickie-napping can’t compensate for significant sleep debt. While the increasing demands of our lifestyles may not reflect it, a wealth of research has verified that most adults require an average of 7 to 9 hours of sleep each night. Be mindful of persistent sleepiness throughout the day, despite adequate nocturnal sleep: it may be a symptom of a sleep disorder (such as narcolepsy, periodic limb movements, or obstructive sleep apnea) or an underlying medical problem (such as thyroid disease, serious infection or illness, anxiety or depression). Always listen to your body and speak with your doctor about your concerns.

And … try to sneak in a midday nap. But, remember, keep it quick!

Dr. Nayer Khazeni specializes in internal medicine and pulmonary/critical care, teaches, and conducts research at Stanford University Medical Center.

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

It fills your environment with beautifully complex tones whenever it strikes. In the morning, its exquisite sounds summon your consciousness into awakening with a series of subtle gongs that provide an elegant beginning to your day. Once you experience the Zen Timepiece’s progressive awakening, you’ll never want to wake up any other way. It also serves as the perfect meditation timer. Available in 5 wood styles, including bamboo.

adapted from sfgate.com by Nayer Khazeni, M.D.

The Zen Timepiece - An acoustic 6-inch brass bowl-gong clock

Now & Zen – The Bowl Gong Clock Store

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Boulder, CO  80302

(800) 779-6383

orders@now-zen.com

gentle, chime alarm clocks

Fundamentally, dreams — like effective cognitive psychotherapy — “are about abstraction, the ability to pan back, get bigger than, stretch into the remembrance of a larger sense of self,” Naiman says.

And in this hard-charging, info-slurping, sleep-deprived era, in which about 70 million Americans suffer from chronic sleep disorders (and depression is also suspiciously widespread, affecting one in eight women), he and many other sleep experts are more convinced than ever of the link between mental health and a full nightly menu of sleep.

We asked the experts for their best tips to help you get restful sleep — ideally, seven to eight hours of it — that will yield all the dreams you’ve got coming to you.

Drink Moderately, And Mind Your Meds
“A glass of wine with dinner is fine,” Naiman says, but excessive alcohol will cause you to wake up after two or three hours when the sedative effects wear off; this interacts with the first significant REM cycle and disrupts sleep further from there.

Also, many medications — including a number of antidepressants, over-the-counter painkillers, and even, ironically enough, sleeping pills — suppress the hormone melatonin and/or the nutrient choline, both of which mediate REM. It’s always wise, Naiman says, to ask your pharmacist before taking any medicine if it has a REM suppressant and, if it does, whether there’s an alternative.

Utamaro Kitagawa, Bijin Combing Her Hair, 1750-1806

Establish A Presleep Routine
Take a 20-minute soak in a hot bath two hours before bedtime, Cartwright says. The body’s effort to cool itself after the bath mimics the cooling that occurs naturally as our bodies prepare for sleep.

If your logical waking brain is reluctant to let go of the same old anxieties, Cartwright suggests writing down the day’s cares (well before bedtime) in a worry diary, then literally closing the book, telling yourself, I’ve done my worrying for the day.

Create A Restful Environment
Use blackout shades or a sleeping mask to make the room as dark as possible; darkness prompts your brain’s pineal gland to make melatonin. Also, keep your bedroom at a comfortable 60 to 65 degrees; even subtle shifts in body temperature can disrupt sleep cycles.

create a calm environment

Put Technology To Work
Relaxation CDs have moved beyond ocean waves; new versions actually have frequencies embedded in the sound tracks to encourage slow-wave sleep. (Check out sound therapist Jeffrey Thompson’s sleep-enhancement collection atneuroacoustic.com.)

Soothe Yourself If You Wake Up
If you have trouble falling back to sleep, Cartwright advises adjusting your strategy depending on the time of night. If you’re waking up after only an hour or so, try some boring mental exercise: See if you can name all 50 states alphabetically, or count backward from 100, inhaling deeply and slowly, then exhaling with each number.

Use a Gentle, Chiming Alarm Clock to wake-up so that you will be calm in the morning.

Woodson Merrell, M.D., chairman of the Department of Integrative Medicine at Beth Israel Medical Center in New York City, advises trying to remember the dream you were having when you woke up — even if you can recall only a detail or two — and focusing on it to see if you can drift off again.

If it’s close to your usual wake-up time — say it’s 5 a.m. and you usually wake at 7 — your core body temperature will just be starting to rise to get you active for tomorrow, which may make it hard to go back to sleep, Cartwright says. “The best thing is to take a positive attitude and don’t say to yourself, I’m going to be draggy all day,” she advises. “Instead say, Great, I have two more hours to rest!”

Let Go
“People with insomnia are hyperaroused — pushing, pushing,” Naiman says. “We’re all working so frantically to get a chance to rest. But the paradox is that rest is free.” And, he adds, the great beauty of dreaming — in which “parts of ourselves that recede during waking life” roam freely and creatively — is that “you don’t have to force it to happen. It’s just there for you when you stop.”

choose a chime alarm clock with soothing tones

How to Zazen - Stillness of Being

As the name Zen implies, Zen sitting meditation is the core of Zen practice and is called zazen in Japanese. The posture of zazen is seated, with folded legs and hands, and an erect but settled spine.

The legs are folded in one of the standard sitting styles.   In many practices, one breathes from the hara (the center of gravity in the belly) and the eyelids are half-lowered, the eyes being neither fully open nor shut so that the practitioner is not distracted by outside objects but at the same time is kept awake.

How to Zazen, a Sitting Mindfulness Practice adapted from wikipedia.org

Meditation Clock Timer- Zen Timers and Alarm Clocks by Now & Zen

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.

Now & Zen – The Yoga & Meditation Timer Store

1638 Pearl Street

Boulder, CO  80302

(800) 779-6383