Tag Archives: focus

Reducing the stress of “too many things”

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I’ve been thinking about this a lot lately, that there are so many calls on our time. It can be stressful to section up the moments into fifteen minute chunks in order to move a whole lot of projects forward one more step, yet that is what is left to us between meetings, at work. It even extends to coffee breaks and those mythical things called lunch time. Increasingly, there is a list, or dare I say a backlog, of tasks that need attention ‘when I get a free minute’. What to do about that? I have a new strategy – think about it as ‘all one thing’.

It is a bit of a mental shift, a bit of jiggery pokery, but instead of breaking everything apart, I’ve been grouping things together. A notion of ‘all one thing’ means I can put it all aside. All of it. The stress seems to come from the volume of stuff, not from the individual tasks. Previously, when I’d sit down to make some use of a bit of unexpected time, the whole list would loom in my head, all clamoring for attention.

“Me!” “No, me!” the voices would shout. “Pick me!” “Move over, it’s my turn.” The litany went on and on.

I am learning to tune the lens to smaller buckets. Work. Not work. Goals for the Day. Non Goals. It makes it much easier to decide which of the many drawers to open, and in which context. My focus is just on the thing in front of me. Yes, I sometimes need to switch to another topic, but again, it is just one thing. All a matter of perspective shifting. Useful nonetheless.

 

Introduction to meditation

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Over the years, I’ve tried various kinds of meditation, and some of them have been more fun than others. I think we all discover the ways that work best for us individually. I thought I’d share some of the techniques that I’ve tried, over a few blog posts, and what I got from them.That actually sounded a little odd; the purpose of meditation is often to get beyond purpose, to reach a place of relaxed awareness, beyond desire for result. Never mind, some of us like to know what we’ll get from something before investing the time and effort required to get there.

Meditation using breathing

Where to start? To satisfy the intellect, I’ll say that messing with the balance of oxygen and carbon dioxide results in a change of consciousness. The number of breaths, how long the in-breath lasts, and how long you rest before exhaling has meaning in various esoteric traditions. However, if you want to play with it, start with the basics.

4/4 breathing
In this pattern, you breathe in for a count of four, hold for a count of four, breath out for a count of four, hold for a count of four. And then you repeat. As you can imagine, at first, those are going to be kind of quick breaths; the notion is to extend them until you are making around 4 breaths a minute, without stress. Counting helps as it keeps the conscious brain occupied. This pattern is one that became very popular in the 60’s and 70’s, especially when you add a mantra (a small verse)that has meaning to the person meditating.

The general idea is to allow thoughts to pass through your mind, but not to pay much attention to them. Think about day dreaming with your eyes closed, without falling asleep. Often visions arise, solutions to things you’ve been thinking about, and sometimes you just fall asleep. That’s not wrong, just not the point. Keep practicing until you can be comfortable being in the moment, noticing your body, being in it, and being mindful, without paying too much attention to it.

One mantra that goes with this is “OM MANI PADME HUM”, where each of the words corresponds with a count. The words are most often translated, perhaps not entirely accurately, as “the eternal jewel in the lotus” along with the visualization of a lotus blossom opening up and revealing a hidden mystery in its center. Incidentally, the OM is A-U-M and all 3 sounds are chanted / subvocalized.

Use your own words
Please do not feel constrained to using just the count or the OM MANI PADME HUM chant. Try out things that are meaningful to you, personally. If you are following a particular spiritual path, perhaps there are words from there that will work for you, or you could simply pick four personally meaningful words, like:

  • love, friendship, peace, understanding
  • laughter, play, joyful, bliss

Be playful; it is more important that the words correspond to things you can visualize and that have personal meaning. I’ve heard some odd things at times; one friend picked the four Norse figures who mythology tells them hold up the world (Austri, Vestri, Nordri and Sudri). Some folks pick the elements in English or Latin (Earth – Terra, Air – Aer, Water – Aqua, and Fire – Ignis). Use whatever works for you.

What is this good for?
It is good for relaxation, and I noticed that it has a good impact on memory. Doing it before memorizing a speech, materials for a presentation, or attending a workshop where you will learn some complex new material, tends to result in recall being easier and more complete.

  • Do the meditation for 5 minutes
  • Read the study materials from start to finish
  • Do the meditation for another 5 minutes

Just before a presentation, go to the bathroom and take 1-2 minutes to go through the meditation again, knowing that the materials will be recalled both quickly, completely, and easily. You will be surprised by how successful this is.

Other impacts
Breathing meditation is good for your general wellness, according to most traditions that use breathing techniques as part of meditation. We mostly engage in shallow breathing, depriving ourselves of oxygen, and the deep breathing gets oxygen to the brain. That may be some of the reason it helps memory. The more often you do breathing meditation, the more relaxed you will feel, and the easier it will be to focus your attention. Sometimes, just a few deep breaths will be enough to center your attention in the moment.

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