Meditation in a New York Minute

“Our lives are lived at warp speed.

Our hectic schedules are crammed with crises, to-do lists, issues marked urgent and overflowing in trays, unpaid bills, a sea of unread emails, and deadlines with due dates close to last Christmas. Our agendas have everything in them but “relax.” Whether an executive, single mother or factory worker, we have all been affected by the increased pace and complexity of life. More than ever, we need to create calm quickly and profoundly. We need to feel connected to life, in the middle of our frantic days.”

Yet, how do we find peace amongst the chaos of our modern lives? Mark Thornton, in his book Meditation in a New York Minute gives us some insight from his 20 years of meditation experience and his work as an executive meditation coach. Thornton gives the super busy person quick techniques to feel super calm. Not all techniques will work for every person, but don’t be deceived by how simple they may seem - they really do work. Here are a few techniques Thornton mentions in his book:

Visualize - Remember a time when you felt totally relaxed. Were you watching a sunset, walking in nature or on a vacation where you allowed the everyday stresses to drift away? Give yourself permission to experience that feeling again.

Mantras - With each in-breath say to yourself “I AM…” with the out-breath say “C A L M.” Repeat this five times, noticing which parts of your body feel more relaxed, open, quiet, still and calm.

Three Quick Tips for Calm - Notice if you are clenching your jaw, if so allow the muscles in your jaw to relax. Notice this throughout the day. Place a finger in the middle of your eyebrow. Lower your chin and with eyes closed, focus on your fingertip for one minute. This breaks the pattern of stressful thoughts and creates calm. Change your cell phone display to read “Calm Now” or “Breathe!” or “Super Calm Now.”

Breathe - Take a breath in. Close your eyes. Count to three. Exhale for a count of three. Ensure there is no pause between your in - and out – breath.

Body Scan - Focus on the muscle groups: small muscles around your eyes, muscles in your forehead, your abdominal muscles. For the next hour, check these muscles to ensure they are calm and relaxed.

The Candle Flame - At home, light a candle and place it at arm’s distance from your eyes. For five minutes gently keep your eyes focused on the candle flame.

The Belly Breath - Take a deep breath from your belly. With the next breath keep your chest and shoulders still and breathe from your belly. Now breathe so deeply you can feel the belt of your pants. Now breathe again and hold the breath for two seconds. Repeat three times.

The Serene Subway - Close your eyes. Imagine your spine is a tube of pure white light. Imagine the light glows brighter and more intense. The light represents healing and clarity.

Dealing with Distractions - When meditating, watch your mind. When your mind starts to wander (as it will) breathe, relax and return your focus.

Avoid Common Traps - Don’t try to control your thoughts or emotions, they will always be there - allow them to be, then breathe, relax and get focused. Keep a notepad and write down any thoughts that constantly distract you. Don’t be distracted by your inner judge, remember to relax, be gentle and be playful!

Based on the book Meditation in a New York Minute © Mark Thornton 2004/2006. Printed with permission of Sounds True, Inc. Boulder, CO www.soundstrue.com