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Are you stuck eating lunch at your desk again?
Lucky you.
You see, staying put can be surprisingly soothing compared to making a mad dash to the cafe for a sandwich and running back to your office, all the while worried that you’ll miss an important call.
If you feel chained to your desk, try viewing it instead as a powerful anchor that keeps you from drifting mindlessly.
Desk dining can be the epitome of mindlessness—or a remarkable opportunity to slow down, reconnect, and enjoy a delicious moment or two. You can choose a chug-and-chew cubicle lunch or settle in for a session of mindful mastication.
Mom always told us to slow down and chew our food properly. She was more worried about choking, indigestion and bad manners than she was about the possibility that we would grow up to be disconnected from our experience of dining.
As usual, Mom made good sense. New research indicates that becoming more mindful of every mouthful is a powerful way to reduce our food intake, increase our meal satisfaction, and savor more than just the taste of our veggie on rye.
Jean L. Kristeller, Ph.D., is professor of psychology and director of the Center for the Study of Health, Religion and Spirituality at Indiana State University. Over the last ten years, she has been working on ways to help overweight individuals develop greater awareness of their eating triggers using mindfulness meditation. Her program is being applied in a number of different settings, and the results have been quite promising.
There’s even a fancy term for her technique of paying attention to what you put into your mouth—Mindfulness-Based Eating Awareness Training, or MB-EAT for short. It’s not rocket science—just a simple way to assess your needs and attend to the process of eating slowly.
Even if you don’t have an eating disorder, chances are you’ve had more than a few meals on the go. Perhaps you are a practiced drive-and-diner, grabbing your order from the drive-thru window and perfecting your food balancing technique. More likely, you’ve eaten an entire lunch while simultaneously answering phones and typing out email messages—and not really tasting a single bite.
Don’t curse your go-go lifestyle. Instead, choose to savor a slow-slow moment—even if it’s just a two-minute yogurt break.
Your divine desk dining experience starts with a couple of deep breaths and a commitment to focusing for two—count ‘em, TWO—minutes. Feel your belly, and pay attention to any hunger pangs. Check in to see if you are eating now because it’s lunch time, because you are ravenous, or because you know you won’t get a chance to eat for several more hours. Take note.
Then, take a bite. Put down your fork, spoon or sandwich, and simply chew your food slowly, relishing the flavors and textures, just like Mom taught you. Do this for one minute, and then pause. Feeling better now? Sometimes the simple act of chewing mindfully for just a moment can help us slow down enough to recognize that we’re not that hungry.
Savor another minute of mindful mastication without getting wrapped up in thoughts of work or anything else. Come back to “just this bite” until your two minutes are up. After that, feel free to eat at your normal pace, and even if you get caught up in the type-and-swallow routine, simply note it.
We spend a lot of time and energy bemoaning our busy lives. Instead, spend two minutes tasting mindfulness right there at your desk.
It’s simply divine.
Maya Talisman Frost is a mind masseuse in Portland, Oregon. Through her company, Real-World Mindfulness Training, she teaches playful and powerful eyes-wide-open ways to get calm, clear and creative. To read her free special report, "The Dirty Little Secret About Meditation" visit http://www.MayaFrost.com.
The Brain Scrub is designed to help you overcome the “monkey mind” which leaps and bounces around from subject to subject in an uncontrolled manner. After mastering this exercise you’ll be able to instantly clear and calm your mind in any situation, allowing you to focus completely on any subject.
Sit on the floor "Indian style". Don't worry about trying to sit in any particular position. If you wish you can sit upright in a chair, just sit towards the front and let your feet rest flat on the floor. Keep your spine straight, shoulders back and just let your hands rest in your lap. Take a moment to relax and let your breathing soften.
Now, as you inhale focus on the number 1. Hold your focus and exhale. On the next inhale focus on the number 2 and so on until you get to 10. The purpose here is to focus entirely on the numbers and not allow any other thoughts to intrude. Remember to breathe as I outlined in the article on Breathing.
The key is not to attach to any of those thoughts. When other thoughts arise just let them evaporate like a wisp of smoke, passing unheeded through your consciousness and on out of your head.
Your goal is to count from 1 to 10 without attaching to any intruding thoughts, and if you do find yourself thinking of anything other than your target number then go back to one and start over.
This exercise is especially good for the Druid because once you can completely calm your mind you open up to a whole new world of feeling and sensation. Now the world takes on a new feel because you have the ability to be so much more aware of it.
One of the problems with the monkey mind is the fact that it uses up your awareness. Once you can still the mind you can open up to the deeper levels and become aware of the inner voices (you can call them spirit guides, angels, demons or whatever) that can lead you in the directions you need to go. It also allows you to become aware of the other energies that surround you, making it easier to extend your senses in new directions.
EVERYTHING is about awareness and intention! (Get used to hearing that) Once you develop your awareness it's very easy to focus your intention to create the results you're looking for. That's magick of the highest order.
Robert Morgen is a Reiki Master who holds a Black Belt in Hoshinjutsu. He’s founder of the Mystic Village Online Community at http://www.mysticvillage.org
He writes a regular column on subtle (or internal) energy for Fight Times Magazine and a column on Kundalini Awakening at Alumbo.com. He’s the author of 3 books and 4 CDs on meditation and energy work.
He’s a member of the Order of Bards, Ovates and Druids as well as the International Bujinkan Dojo Association, Canemasters International and the International Combat Hapkido Federation.
Robert Morgen’s book “Kundalini Awakening for Personal Mastery” (ISBN: 0-9773801-0-6) is available at a bookstore near you. His new book “Easy Meditation for Martial Artists” (ISBN: 0-9773801-3-0) will be available in October, 2006.
You can learn more about his books, Kundalini and Martial Arts Seminars and free events and newsletters at his website at http://www.mysticwolfpress.com
It’s pretty obvious that the ancient Druids used several forms of meditation. That the Druids were able to still and control their minds is unquestioned, but the techniques they used have apparently been lost to the ravages of time and the lack of written records.
As with much of the re-creation of the Druid paths, we find ourselves turning to other cultures and methodologies to fill in the gaps. Before the cries of “Untraditional” become too loud I think I should point out that meditation and mind control/self awareness are universal to the human being. Everyone who’s ever lived on this planet has had the ability to access their inner energies and power to varying degrees. Today we find ourselves without the social framework of the ancient Druids. Rather than a single unified entity we find that our Tribe is scattered to the winds without a common language or concept of what it means to be a Druid. It’s a period of creation and re-creation and thanks to the easy availability of printed sources and the internet we find that once again we can begin to study and put together systems for training Druids.
Meditation and energy work are areas where many of the modern Druid Circles seem to be lacking. Anyone who’s ever been to any sort of ritual can attest to the feel of the energy that rises during the ritual. As I dabbled in and then studied energy work I discovered that it was much easier to feel when the ritual energy actually formed and then began to rise. One of the problems that I’ve found when attending various Pagan and Wiccan rituals is the lack of focus on what to actually DO with that energy. I recently attended a very nice Wiccan Solstice ritual. The energy rose very nicely into a crescendo towards the end of the ritual and hung there expectantly. Then the ritual ended with the energy still active. After the ‘end’ of the ritual everyone in the circle kept standing there for a few moments, intuitively feeling the energy and reluctant to leave it.
Many Pagans seem to view meditation as interesting and cool, but not really a part of their path. I couldn’t disagree more. Rituals and spells are all about creating a focused energy and then sending that energy to DO something. The ability to clear ones mind and sense and feel energy at an advanced level can not only enhance the energy that you create, but it can improve your ability to focus it and use it.
In my upcoming articles on Druidry I’ll include several exercises for feeling the energy of the natural world around us and even drawing that energy into ourselves and using it. Before you get to that point, however, it’s important to be able to feel your own energy and use it. Rather than re-invent the wheel my purpose with this article is to point out the necessity of using meditation and focused energy. The next few articles in this series will show you exactly how to do that.
Robert Morgen is a Reiki Master who holds a Black Belt in Hoshinjutsu. He’s founder of the Mystic Village Online Community at http://www.mysticvillage.org
He writes a regular column on subtle (or internal) energy for Fight Times Magazine and a column on Kundalini Awakening at Alumbo.com. He’s the author of 3 books and 4 CDs on meditation and energy work.
He’s a member of the Order of Bards, Ovates and Druids as well as the International Bujinkan Dojo Association, Canemasters International and the International Combat Hapkido Federation.
Robert Morgen’s book “Kundalini Awakening for Personal Mastery” (ISBN: 0-9773801-0-6) is available at a bookstore near you. His new book “Easy Meditation for Martial Artists” (ISBN: 0-9773801-3-0) will be available in October, 2006.
You can learn more about his books, Kundalini and Martial Arts Seminars and free events and newsletters at his website at http://www.mysticwolfpress.com
There are many methods of meditation that can lead to channeling, mediumship, or simply a greater spiritual awareness. Here is the method I use:
Allow peace and healing to surround you, and penetrate you.
Tell yourself you are now in touch with your spiritual self.
Sometimes when you have reached a deep state of meditation, you will begin to see swirls of color, see mental pictures, or internally hear a voice talking to you. Take note, and keep a journal of any impressions. Come back to normal consciousness by visualzing the colors in reverse sequence.
Elaine Murray, B.A., teaches spiritual development classes with an emphasis on meditation. She has been a student of metaphysics and parapsychology for over 20 years, culminating in the publishing of "A Layman's Guide to New Age & Spiritual Terms." Visit http://www.newagefast.com to read more of Elaine's work.
I often meet people who say things like, "I've been working on mindfulness for over twenty years."
My response is always this: "Oh, you poor thing! Have you tried *playing* with mindfulness? It's very effective, and much more fun!"
They tend to look at me like I'm some kind of kook, and then ask the million-dollar question: "How can you play with mindfulness?" Glad you asked....
We tend to think of mindfulness as something that develops only after years of dedicated meditation. We must sit for hours, contemplate in silence for days, go on retreats for weeks, practice daily for years. Okay, that can work.
The unfortunate thing is that it IS work, and consequently, it's about as appealing to most folks as lying on a bed of nails. Sure, they want to develop a clearer perspective on life. Yes, they want to become calm and contemplative. Of course they want to live more meaningfully and with greater joy. But does it have to be so hard?
Absolutely not. You see, while most people knock politely on that front door of meditation in order to get inside the House of Mindfulness, I like to sneak people in the back door to steal a few cookies. Why can't we play with mindfulness, dance with it, treat it like our favorite goofy cousin who happens to be brilliant instead of our strict uncle who happens to have a Ph.D?
Why can't we tiptoe toward mindfulness through eyes-wide-open exercises that are engaging, uplifting, informative, and--dare I say it--fun?
Mindfulness should be like a big game of mental hide-and-seek: "Where am I now? Gotcha!"
As a student of Buddhism for nearly 30 years, I have the greatest respect for the Buddha and the philosophy that developed around his teachings. I have tremendous admiration for those who have dedicated themselves to a regular meditation practice.
But it's disturbing to me that mindfulness is seen as "belonging" to Buddhism and that meditation is seen as the only vehicle that will take us there. This sounds a bit like, oh, attachment? Clinging, perhaps?
I just can't find it in my heart to believe that the Buddha would be ticked off about the idea of developing mindfulness in whatever way works best.
Not everyone likes the idea of meditation, but here's the cool part: those who start off with easy, enjoyable exercises often find themselves seeing the value in sitting still. In fact, many clients say they'd never have started with meditation, but they so enjoyed "playing" with mindfulness that they have begun a regular sitting practice!
Sneaky? Sure, but that's part of playing. Fun--in whatever form that takes--is what keeps us going back for more. If you're not grinning, you're not winning in this big ol' game of life. If "working" on mindfulness isn't working for you, try playing instead.
Throw open the doors. Let your inner monk go out and play. It's recess!
Maya Talisman Frost is a mind masseuse in Portland, Oregon. Through her company, Real-World Mindfulness Training, she offers creative and powerful eyes-wide-open alternatives to meditation. To subscribe to her free weekly ezine, the Friday Mind Massage, please visit http://www.MassageYourMind.com.
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Discount Nutritional Supplements - Chamomile tea is sometimes used as a sedative. Orange, lemon and other citrus peel are also used.
Flu Shot Medicine - For those who are concerned about avoiding or treating influenza, there may be an herbal and homeopathic alternative.
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Multiple Black Belts - There is an instinctive fear to take start this task. Hence, the reason why there are professionals for psychological analysis.
Chronic Pain Sufferers - Mindless eating is a favorite recreational past time. It fills time and space and those emotional holes that sometimes cry out for attention.
Meditation Supply Items - If you are not comfortable in the traditional crossed legged or Lotus positions, you might benefit from one of the following meditation supply items.
Deep Meditation - The key to meditating in a noisy environment is to change the way you think about noise.
Preksha Meditation - Kayotsarga has two implications--complete relaxation of the body and self-awareness.
Colour Meditation Scripts - During the pratyahara you will play the role of a neutral observer of your thoughts, with the ultimate aim of achieving a state of consciousness without any thoughts.
Martial Arts Seminars - Desk dining can be the epitome of mindlessness—or a remarkable opportunity to slow down, reconnect, and enjoy a delicious moment or two.
Laser Eye Treatment - In fact, an optometrist is not a medical doctor but a health care professional.
Insulin Medical Supply - Certain symptoms put you on notice and you'll want to decrease the chance of developing into complications.
> > > More coming soon!
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