Live in the Now

Coming back from vacation to school or work takes adjustment. A new schedule and new things on your desk can pull you in all directions.

Stay focused.

You can stay in focus by having an intention. For example: “What are your goals for this fall?”

Finding your intention is possible by clearing your mind periodically and not allowing yourself to go on “autopilot.” Get out of your own way.

When you work with intention, you have the presence of mind to know “I can handle this project because I already do such-and-such” or “This would be better handled by so-and-so,” and are focused enough to communicate this clearly to your employer, or spouse, or friends, or children.

Clearing your mind through meditation has huge benefits and only takes a few minutes a day to develop a healthy practice. “Meditation may help squash anxiety. The practice brings about dramatic effects in as little as a 10-minute session.”[i] Researchers have found that people who meditate “were calmer and happier than before” they started regular meditation.[ii]

Here are some simple steps to guide your meditation.

• Find a place where you won’t be interrupted and can sit comfortably.
  Set a clock where you can see it and tell yourself how long your meditation will last. (When you first start meditating, you will be aware of time and possibly need to check the clock periodically. As you develop your practice, you will need to check the clock less and less.)

• Close your eyes and breathe 3 deep breaths then resume normal breathing.

• Focus your attention on your right arm, then your left leg, now your right hip and your left arm, then your right leg and left hip.

• Allow yourself to be the observer of your thoughts; don’t engage in them. Let the thoughts come and go freely.

• Don’t judge yourself for the thoughts you have; just acknowledge them and let your attention return to your body sensations or your breathing.

Meditation is a technique that improves with practice. The more you do it, the easier it becomes to put your mind at ease and enjoy its benefits.

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[i] “The Science of Meditation” By: Cary Barbor. Psychology Today Magazine, May/Jun 2001

[ii] “The Benefits of Meditation” By: Colin Allen. Psychology Today, April 24, 2003