Meditation: the low-down

Yoga and Meditation are not really separate, yet they are. You can think of Yoga as the entire practice that prepares you for meditation. Before you can run, you must walk, and Yoga prepares you to meditate profoundly. Many people these days have heard great things about meditation and want to learn techniques so that they can be even more effective in their work. They want to optimise their minds so that they can learn faster think more effectively...Certainly meditation can help with this, but it's all a little bit more complicated than sitting quietly for 30mins. You didn't think it was going to be that easy did you?

Here's a little clarification from Master Desikachar:

"Mind is synonymous with experience: mind is always something other than itself. Through the practice of Yoga, one comes to see how the form of the mind is the same as its object. By projecting itself onto its objects, the mind becomes shaped and molded by them to the point where the impressions of the objects begin to hinder the clarity of perception.

The point of Yoga is to keep the mind clear of the build up of impressions. Once we understand that the mind assumes the form of its experience, we have the opportunity to choose the objects that shape our minds. Yoga is the practical application of this ancient yet simple insight." (Desikachar)

This is incidentally why you are what you do repeatedly. What is it that you do every day? Is this who you want to be? 

Before you can meditate, you must have these 3 qualities:

- Curiosity about who you really are (Yogana)

- Go through a cleansing/purifying process (Sadhana)

- Have a positive attitude (Bhavana)

A consistent Yoga practice will give you these 3 things, and give you a good framework to work on all of them. The work is not purely physical but also mental, so you need to purify and cleanse your body as well as your mind before you are ready to meditate. This takes most of us quite a few years. It's a well worthwhile journey though, and improves people lives in staggering ways. Never underestimate its effects.

I often hear people say that the spiritual aspect of Yoga isn't for them, which is really like going to a therapist and saying as Brene Brown did "Here's the thing: no family stuff, no childhood shit. I just need some strategies". You have to do the work and in this case it's getting to know who you really are. This is the spiritual aspect of Yoga. There's a lot of confusion with Hinduism and Buddhism, and lets face it most western Yoga studios propagate the confusion. Yoga and meditation are not religious practices unless you make them so, that's up to you. Getting to know yourself: not optional.

What do you do when you meditate?

You don't have to sit, you can walk, whatever is comfortable, but sitting with your eyes closed is really easiest to begin with for most of us. Meditation is a practice of the mind, so you are focusing your mind on an object, whatever it may be. You may pick an image, a thought, a sound, an idea...whatever works for you. Most of us sit still and quiet because be we're so concentrated and its easier to keep concentrated this way. Other meditators can focus whilst walking or chanting. There are different practices for different minds. Keeping that kind of unwavering focus on something for a long time is very very hard at first. For most of us just sitting still is hard enough.

You can think of meditation in 4 stages:

1.  Come to a stop 

2. Work towards clearing the mind

3. Refine it

4. Direct it

It takes a lot of work on yourself and in your life to get to through the 4 stages. There are really no shortcuts here, and believe me I explored many different routes. I was a very reluctant meditator, because I always wanted to do things and became frustrated.  I wasn't ready.  I started Yoga and began by loving the gymnastics, and that's all it was for me. Until of course the practice did its magic on me and broke me down to reassemble me. A wiser, more compassionate, kinder and gentler me emerged. Some days I still struggle just to sit still and come to a stop. Most of the time I can clear my mind and focus it. On rare days I break new ground. 

What's up with your mind?

Everything that happens to you is dependent on the role of your mind. Everything you see and experience is filtered by the mind. Your mind can be the source of freedom or imprisonment. Everything can either be neurosis or sanity. It depends how your mind is trained to see things. Yoga is there to help you untangle things, and meditation to help you train your mind afresh. This is why we say that Yoga is about undoing rather than doing. 

What's up with your body?

It is said in the old texts "As is the food, so is the mind" for example. Mind and body are meant to work in unison. Yoga helps your body and mind remember that, because many of us have forgotten. When you eat junk food, it affects your body and it affects your mind, and not subtly. Once you are in the process of purifying both, the numbness drops away and you become much more sensitive to these things. To everything. When you say "I have a gut feeling", it really is in the gut. The body and the mind together are capable of so much. The first rung of the ladder is to reconnect them. 

 Ultimately, as Krishnamacharya said "You learn by being with people, by taking responsibility for them". If you think you will end up somewhere new, you may be surprised. I came back full-circle, but far better equipped to be with people and take responsibility for them, and the learning continues.

photo credit: premasagar via photopin 

"No Impact Man" has an impact

I watched the "No Impact Man" documentary last week, and I found it really really interesting, as well as pretty fun to watch. Colin Beavan decided to spend a year having as little impact on the environment as possible, whilst living in NYC. His wife and little daughter were along for the ride, and the documentary takes us through the highs and lows of this year in their lives. They had no electricity and used candles, washed their clothes in the bath, used no forms of transportation other than bikes, and ate only local produce (amongst many other things). You read a lot more about the project on Colin's blog.

I thought that the experiment was pretty extreme, but then it needed to be, so that as a family they could assess what worked for them and what they really couldn't do without. The interesting thing for me is how much their life seemed to have changed. I guess that when you have to make all your food from scratch and grow it too, you are a lot more in touch with what it takes to get it onto your plate. I think that what they have at the end of their experience, that they don't at the start, is gratitude. They seem genuinely grateful for everything they have, and they know how to make the most out of all the little things that make up a day.

I can't see myself going through the same experiment anytime soon, but the documentary made me reassess how I live, and what I want to change. I think sometimes, we don't make changes because we're too lazy. I get an organic veg box delivered to my work every week. This way we ensure we eat seasonal fruit and veg, and that we get enough of it. I'm pretty sure I wouldn't make pumpkin soup unless I got a pumpkin in my veg box every once in a while! I don't drive, so giving up the car is no issue for me. I skateboard, bike or use public transport. Electricity would be the hardest for me. We hardly ever watch TV, although we have one, but I'm forever buried in my laptop, especially since my thesis is due next month.

There's a few little things I could improve on, so here is what I pledge to do to improve my life:

• Not buy products that have excess packaging
• Wash and reuse containers (Shampoo, washing up liquid...)
• Grow some herbs and other food on my balcony
• Find out about allotments
• Visit my local food co-operative more often
• Think about creative technology ideas to reduce electricity consumption
• Spend 3 nights a week with no laptop, phone, ipad or TV on at all - Kindle allowed.

I think that we all spend a lot of time in our heads and that we're obsessed by our own dilemmas and dramas. Realizing that we all impact the planet but also each others' lives is really very important. Taking responsibility means doing what we can. It's about what each one of us do and not what everyone else does. You might say, what's the point of me not buying bottled water if so many other people do? The point is to live by what you believe in, and not just follow the crowd.

Another kind of "No impact" project is around not having a negative impact on other people and having a fully positive impact on them instead. It's important to say hello to everyone  you work with in the morning, a quick nod of the head or a wave is fine. No need to have a 20min conversation with everyone you see. It's important to stay on top of personal emails and phone calls. People need you, and appreciate your time. Give it to them. Send snail mail! Everyone loves to get something other than bills in their postbox. Take your time and put things into perspective: I know you're busy, but is "whatever" more important than having a conversation with someone you love or spending time on yourself?

Many people will choose to live many different ways, and that's cool, but make how you live a conscious choice, not an accident. You'll feel better.

6 Easy things for a happier lifestyle

Like many of you, I spend most of my week at work and during the week, all the time between work days is spent trying to stay fit and healthy, and happy. It's all too easy to get caught up in the fast momentum of our work lives though. The web has sped things up for all of us. Decisions often need to be made within hours, and of course, somewhere in the world, it is business hours (even if it's after hours for you). For the technologists around us, staying on top of such a fast moving industry can be stressful as well as exciting, and it's really easy to stay glued to the information stream. We love our jobs (if you don't it's time to quit btw), and we love what we do (if you don't it is time to do something else) but we also need to find that very precious work-life balance. It is essential to your wellbeing, happiness and success at work.

It needs to be as easy as possible though. Most of us are "time poor", so instead of trying to make drastic changes that won't last or make unrealistic plans to ensure a healthy balance, you need to change a few small things that will make a huge difference. I've struggled with this problem too, and I actually did Tim Ferris's 4hr week for a little while when I was freelancing. It didn't work for me because I realised that my work is one of my passions and I naturally want to spend more than 4hrs a week with it. I want to share with you how I improved my life. I could do better, but it's the little things that have really helped.

1 - Never wait

When you are commuting, or in a waiting room, waiting for someone to turn up somewhere or waiting in endless traffic...just don't wait. The idea is to turn this time into quality time. Use it to do something you find enriching. I take photos with my phone of the spaces around me, I have a little notebook where I draw, I listen to music and simply enjoy it, I read a few lines of a book... you can do whatever you like. The only rule is that it must not be work related. See it as playtime. You'll end up feeling like you've had a more varied day, and if you're suffering from stress, you'll feel better.

You can also use your commute to stay fit. Try biking, walking, skateboarding or running into work a few times a week. It's fun and really energising. I promise that thinking about it is harder than doing it, as for most things.

2 - Eat healthy easily

Once I get home, and I've been for my run or swim or whatever, I really can't be bothered with the trip to the supermarket and I really am hungry by then. This is when I'm likely to get takeout or have something non-nutritious. Food is important, it keeps us running on good energy and helps us stay healthy.

My solution is to order an organic fruit and veg box every week. It gets delivered with a big selection of nice fresh produce and I have everything I need to make a good meal at my fingertips. I don't have to chose everything, and wander endless supermarket aisles, although I can order specific things when I want to. It just makes the whole thing easier.

Another good tip is to pack food and water in your work bag. A few pieces of fruit, a little plastic container of dried fruit and nuts, something easy and healthy...it will ensure that you never get hungry, and that when you do, you're not tempted to snack on bad stuff.

I recommend also chopping up half a lemon and adding it to your water bottle. Lemon water is tasty and cures most sugar cravings, it also is a natural disinfectant, so your body benefits. Having it on you means you don't go for sugary drinks (including fruit juices), and that you are always hydrated.

3 - Get up

It really pays off to get up an hour earlier than you really need to. Use that hour to do some exercise or use it for inspiration and meditation. The start to your day sets the tone for the rest of it. If you begin with nurturing yourself and doing something positive for yourself, you'll approach the day differently to when you wake up, grab breakfast and a coffee and run for the bus. If you like to exercise after work, spend the hour writing morning pages, meditating, or drawing, singing,...whatever works for you. Morning pages is a simple concept I was introduced to a few years ago: write 3 A4 pages. That's all. They're not about anything in particular, the idea is to just write whatever comes to mind. It's a concept from the very wonderful "Artists way" book.

4 - Take time out

Don't sit at your desk and eat lunch, don't have 11 o'clock coffee with colleagues talking about work...go outside for some air, talk about love, life, hobbies and everything else...stretch, walk, rest. It doesn't have to be long, just long enough that you feel like there's a break in the morning and afternoon. You should enjoy this time. If you feel like it's a chore and you're anxious to get back to your desk...maybe you need a holiday.

There's a few apps that you can install on your computer that will prompt you to take a rest, and you can also set alarms on your phone. I like Time Out for Mac and on my iPhone I have the Zen timer.

5 - Sleep

Sleeping helps you recover not just physically but also mentally. Go to bed at the same time each day (getting up an hour earlier will help you go to bed earlier), and take an hour to wind down before bed. Ban all electronic devices from your sleeping area. This includes your iPhone that you use as an alarm clock. Buy a real alarm clock. One that won't vibrate periodically every time an email arrives or someone likes your photo on Instagram! If you are over-tired, you won't be able to sleep, and your mood will really suffer. A lot of people don't realise that it takes energy to fall asleep. If you are exhausted, you won't have the energy necessary to drop off peacefully. An hour before bedtime, shut off any connections to the web and the tv. Have a bath, a shower, drink herbal tea, read a book, anything that relaxes you.

Check out the NIH guide to sleep

6 - Wear comfortable shoes (ladies especially)

It's amazing what a difference it makes to spend the day in shoes that don't rub, and that keep your body in good alignment. Wearing high heels causes the pelvis to tilt forwards. The feet are flexed and positioned downwards which puts pressure on the forefoot. This leads to "plantar fasciitis", which can lead to injury to the ankle and foot, not to mention fot deformities. It also means your hip flexors and knees have to work a lot harder and they end up pretty tight. Thigh muscles shorten and contract, which leads to the flattening of the lumbar spine. The upper body compensates by leaning back, and your lower back is under pressure. Because the knees tend to stay flexed and the tibia is turned inwards, there is pressure on the inside of the knee, leading to problems.

Many of my friends wear high heels and look really fabulous in them, there's no denying the aesthetic effect. Be aware that there is a cost beyond the price of the shoes.  Save them for special occasions and not racing around the office or the train station.

7 - bonus item: Your perfect day

Write down what your perfect day looks like to you. Not a special day or a holiday, just a normal working week day. Don't make it difficult or aim to make it hugely productive or strenuous. Try to make it sustainable and enjoyable. This is Nigel Marsh's advice, and I'll let you listen to his TED talk about work-life balance.