5-Minute Mindfulness (25 page)

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Drum:
Drums serve to maintain a consistent rhythm and work very well on the physical level, symbolizing the heartbeat. Rattles, shakers, and other percussion instruments work well, too.

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Bell:
There are so many variations on bell tones that you should choose carefully. Bells are associated with the mental level and symbolize the breath.

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Chimes:
Chimes are associated with the emotional level and symbolize the sense of touch. The flute and other wind instruments work well, too.

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Singing Bowls:
Singing bowls are found in unique places, from Tibetan monasteries to South American temples. They may be metal or quartz crystal, and they “sing,” or hum, when skimmed with a wood or metal wand. Singing bowls are associated with the inspirational level and symbolize the sense of hearing.

5–MINUTE PLAY RX

Keep your favorite instrument close at hand. Whenever you need a mindfulness break:

• Ring a bell

• Bang a drum

• Shake a rattle

You don’t have to be a musician to play any of these classic instruments. Just play, and breathe in the sound of your soul.

MUSICAL CHAKRAS

Music and the chakras have long been combined to balance and invigorate our energy centers. Just as each chakra has a color associated with it, so does each have a sacred sound associated with it. This frequency is known as a
bija.

To experience a sacred sound meditation, begin in complete silence for about five minutes. You may use a visual of the chakras as they are aligned from bottom to top of the spinal column.

Beginning with the first chakra and progressing upward, intone the
bija
. The sounds and keys for each chakra are as follows:

1. Lam
, G

2. Vam
, A

3. Ram
, B

4. Yam
, C

5. Ham
, D

6. Om
, E

7. No sound, F

Intone slowly, first by inhaling and sounding the bija on exhalation. You may intone the bija for each chakra several times to focus on that center. Conclude by intoning the sacred formula,
So Haam
(sewhaaamm), “I am that.”

FIRST CHAKRA CRISIS RX

When you find yourself in crisis mode, your fight-or-flight response kicks in, which is a direct challenge to your first chakra, your connection to the earth, the seat of your survival instinct.

When overcome by anxiety, your mind spins in circles of worry. Your heart beats faster, your breath becomes shallow, and your belly becomes upset.

When you are anxious, your energy is predominantly up in your mind. So, you need to bring your energy down. Doing something physical to energize the body will bring energy down from the mind into the body. If the weather permits, get outside to allow the earth’s force to help ground you. Whether or not you can get outside, breathe in slowly, feeling your body expand to allow the air to rush inward on the inhale. Envision your connection to the earth as you imagine your inhale going through your body into the ground. On the exhale, chant the first chakra mantra of
lam
. Create a longer exhalation than inhalation to induce relaxation.

Stomp!

Stomping your feet is a great way to ground. If you stomp outside, you leave the energy out there. Let it go. You can even stomp your feet outside each day after work before entering your home. Even if you love your job, this will allow you to keep work stress out of the house.

If you are standing up, imagine your legs as though they have roots growing deeply into the earth. Know you are rooted and connected. If you want to sit down on the ground or floor, then you can imagine the energy coming down from your head out through the first chakra into the earth. For several minutes, breathe and envision energy coming down into the body and flowing into the earth.

LET‘S GET PHYSICAL

Adding more physical activity into your day is a preventive means of dealing with anxiety. Literally move your body. This could mean putting on your iPod and dancing for a song (even at your desk) or, while you’re sitting down, giving your face, arms, legs, and back a massage. At the very least, you could take a walk down the hall or outside for a fiveminute breath of air. Taking a five-or ten-minute break every hour or two during your day will not slow you down; it will help your productivity.

When you’re taking a break to move, bring your awareness and attention into your body. If you’re walking, feel your legs moving and standing on the ground. Ground that energy. If you’re doing a self-massage, notice how your muscles feel. And, don’t worry that if you stop the business in your mind for a break, you won’t be able to think productively again when you return to your tasks. Leave yourself a note about what you were doing, and when you return, your energy will be able to go back up into your mind and start working again. This is very healthy; it will give your mind a much-needed break and help you practice grounding your energy so, when anxiety arises, you can ground yourself.

ONCE AGAIN, WITH FEELING

Music of every kind—chanting, hymns, Kirtan, jazz, classical, rock and roll, opera, etc.—speaks to us in powerful ways. Whenever things are falling apart, soothe yourself with music. Take your iPod with you everywhere. Turn off the news in traffic and listen to music. Take music (and dance!) breaks during the day at work. Practice yoga to mellow tribal, folk, or indigenous music.

And, when all else fails, sing!

“Music and rhythm find their way into the secret places of the soul.”

—P
LATO

CHAPTER 12

SET YOUR SIGHTS ON MINDFULNESS

“Art is not a thing, it is a way.”

—E
LBERT
H
UBBARD

Beautiful objects—manmade or of the natural world—have long been used around the world as mindfulness tools. From crystals, gemstones, and dried herbs to talismans, amulets, and prayer beads, these age-old objets d’art are beloved in both the East and West for their beauty and power.

But how do they work? How can we use them today? What are you supposed to do with these objects? And, how can we call on their mystical magic to help us when we are in crisis?

SACRED MATERIALS

Many cultures believe that natural objects can awaken special states of mind. The object is believed to “carry” certain powers that nature or human beings place into it. Many materials also have the weight of tradition behind them, and using the “right” materials shows deference or respect for those who have gone before.

In Buddhist cultures, there is a set of powerful gems and metals that you may present at shrines. They are the
Sapta Ratnani
(“previous seven”) of gold, silver, lapis lazuli, moonstone or crystal, agate, ruby or pearl, and carnelian. Each represents the purification of your chakras as a gift to the Buddha. Likewise, Native Americans assemble “medicine bags” that contain objects in nature that connect the holder to spiritual forces. They may include rare stones, the bones of animals, and bundles of dried herbs. Let’s explore three types of power objects that reflect such purposes: amulets, talismans, and relics.

AMULETS

Amulets are objects worn or carried to protect the individual from negative influences or to bring positive energies. These objects are derived from natural locales, sacred sites, or places where a divine presence has entered the environment. They are usually hard substances, such as bones, glass, metals, gems, stones, shells, and pottery. Amulets may be engraved or enclosed in a metal bezel.

Accoutrements of the Soul

Adorn your altar or meditation space with any number of amulets, talismans, or relics. You can hang them in a special place on the wall or place them by a window to catch the wind and light, where they can serve as constant reminders of the mindfulness you seek.

AMULET CRISIS RX

Whenever you find yourself in a sacred place—anywhere you find peace and inspiration, from churches and temples to the ocean and the mountains—bring home little keepsakes that are small enough to carry on your person either in your pocket or purse or on a bracelet or necklace. Hold this amulet in your hand, or place it on your heart or third eye whenever you need to call on it for extra protection and guidance.

TALISMANS

These objects do not naturally occur, and they may carry an inscription, sigil, or design. Talismans may be made of paper or leather and bear a sacred name, form, or image of a divine force. They may be used to effect special circumstances or events for the wearer or carrier. In Japan, you can go to a Buddhist shrine and get an
omamori
for a special goal. It’s a tiny wooden tablet, placed in a silk bag and worn during meditation. Roman Catholics often wear scapulars to honor saints and to acquire their good qualities and protection through prayer.

RELICS

These objects are the remains of holy persons or places. They may include pieces of clothing, hair, or bone; objects used by the person; or remains of a sacred building. The life force that once embodied relics is believed to still remain in them, providing healing or wisdom to the owner. In Catholic and Orthodox practice, relics are kept in a reliquary at a home or on a church altar. They serve as reminders of the grace that is transferred from the original source to a person through prayer. Mementos from deceased family or friends serve a similar purpose. They remind us of the heritage we wish to preserve.

MEMENTO RX

There are many ways to honor our departed loved ones and invoke their protection and guidance at the same time. Here are some ways to do that:

• Have a ring or bracelet made from your grandmother’s silverware

• Keep a favorite book that belonged to your loved one on your desk or by your bed, and open it at random whenever you need comfort or advice

• Frame your grandfather’s military medals, and hang them where you can see them

• Wear the religious medal your aunt gave you when you were a child

• Use your father’s tools to make a piece of fine furniture

• Use your mother’s sewing machine to make a quilt or other item of comfort

GEMS

Gems and semiprecious stones have a mythologic character that is regarded as important to the wearer in many cultures. The belief in birthstones is part of this; it comes from the ancient art of astrology. Birthstones are supposed to transform the inherent weaknesses of each sign in the zodiac and bring out its strengths at the same time. For example, the Cancer native is subject to shifting moods, but the moon-stone reflects serenity when it is needed.

Certain moods and states of mind are associated with precious stones. Whether worn or placed in the meditation environment, they are often regarded as important ways to balance and focus the mind and emotions. Gemstones are also associated with the chakras, and wearing them will help balance your chakras.

CHAKRA JEWELRY RX

Collect jewelry for each chakra. Wear the appropriate piece whenever you need to invoke the qualities of that chakra. Taking a final exam? Wear topaz. Unsure how to handle a certain problem? Wear amethyst. Finding it hard to deal with a difficult person? Wear emerald.

To the Greeks, the
ametho
(amethyst) is the “preventer of drunkenness.” It is believed to protect the wearer against confusion and invites clear thinking. The Chinese believe that jade comes from the bones of dragons. The smooth green variety is believed to possess the five cardinal virtues: charity, modesty, wisdom, justice, and courage. The Native Americans of the southwestern United States believe that turquoise has numerous healing powers, so they fashion it into jewelry to protect the wearer from illness. If the stone cracks, they believe that the residing spirit has departed after absorbing the disease intended for the wearer.

Throughout history, various kinds of stones have been regarded as possessing healing powers. The belief has become transposed in some mind–body practices, such as healing and meditation.

The Rule of Twelve

According to biblical accounts, Aaron, the brother of Moses, was a high priest. Part of his regalia was a breastplate embedded with twelve stones, which symbolized the twelve tribes of Israel. Many also relate this to the twelve astrological signs, but whatever the association, the breastplate supposedly endowed special powers when worn.