5-Minute Mindfulness (28 page)

We all know someone who has a “green thumb.” He/She seems to be able to grow anything effortlessly and his/her home is filled with delightful plants and flowers. What may distinguish these people from the rest of us who labor over scrawny little vines is the ability to become meditative with the plant. How is this done? Most gardeners will agree that, when you become involved with the growing, feeding, and caring of a plant, you establish a subtle relationship with it. And, in that relationship, there isn’t much room for your own thoughts and feelings. There is only the soil, water, and the seed.

Working with nature in this way is an exercise that removes you from the constraints of time. The rhythm of planting, nurturing, and watching the plant grow and yield its benefits is timeless because it’s always going on around us. Becoming part of that rhythm is rather effortless, too. It’s really just a matter of finding your plant soul.

FIND YOUR PLANT SOUL

Just as there are as many meditation styles as there are people, so there are plants for everyone who wants to experience this relationship with nature. You can find the type of plant that resonates to your personality and subtly imparts its qualities to you and your meditation environment.

To learn something about the care of plants and flowers, look at horticulture catalogs. At the same time, study the photographs of the mature plants, and make note of the colors and types that appeal to you. Consider some basics of what you want from the plant. Will it be culinary (to eventually eat), functional (to provide oxygenation or ward off insects), or decorative? Balance the basics with the subtle qualities the plant can provide: scent, color, a feeling of calm, healing, and beauty.

Start out with just a few growing things in your sacred space. If they become prolific, all your meditation time may wind up being devoted to their care.

5-Minute Plant Food for the Soul

You can evoke the essence of your plant soul simply by filling a vase with flowers and placing it on your altar or desk or in your sacred space or any room in the house. Notice how just the presence of a living thing or the sweet scent of freshly cut blooms can change the energy of the space—and yours along with it.

Experience the plants and flowers directly. Visit nurseries, flower shows, and public gardens. Ask the caretakers about plant qualities they have learned from experience. If a particular plant appeals to you, spend some time looking at it and reflecting on its qualities. Be attentive; you may get a response.

“Trees are happy for no reason.”

—O
SHO

CONCLUSION

5 MINUTES TO A MINDFUL LIFE

Together we have explored the many ways in which we can quiet our minds, listen to our bodies, reconnect with our spirits, and commune with the divine—all of which helps us to live a more mindful life … minute by minute, hour by hour, day by day.

Take these strategies with you, and incorporate them into your daily life. Let go of your worries, your fears, and your misperceptions—and breathe in love, compassion, and joy.

You’ll think better, you’ll feel better, and you’ll live better.

All it takes is five minutes.

Oh soul,

You worry too much.

You have seen your own strength.

You have seen your own beauty.

You have seen your golden wings.

Of anything less,

Why do you worry?

You are in truth

The soul, of the soul, of the soul.

—Rumi

INDEX

Ackerman, Diane, 197

Acne, stress and, 59

Adho Mukha Svanasana pose, 102–6,
103
,
104

Adrenaline, stress and, 13

Ahimsa yama, 140

Ain Soph Aur
, Sephirothic Tree and, 162

Airplanes, meditation on, 31

Ajna chakra, 148–49

Alpha state brain waves, 177–78

Altar, creating of, 164–65, 187.
See also
Sacred space

Amethyst, 189, 190

Amulets, 187

Anahata chakra, 147, 148–49

Anger-depression mind-body loop, 19

Anxiety-fear mind-body loop, 19

Aparigraha yama, 142–43

Apostles’ Creed, 132

Aromatherapy, 3, 200–201.
See also
Smell, sense of

Art.
See
Visual aids

Asanas limb of yoga, 73, 112, 139, 146–50

Assiah
state, of Sephirothic Tree, 162

Asteya yama, 141–42

Attention, meditation and, 25

Audiotapes, listening to in autos, 29

Automobiles, meditation in, 29–30

“Autopilot,” turning off, 62–63

Ayurveda, 190

Aziluth
state, of Sephirothic Tree, 162

Backbends, in yoga, 85–88,
86
,
87

Back burner meditation methods, 42–43

Back pain, relieving with yoga, 100–101,
101

Baddha Konasan pose, 90–94,
91
,
92
,
93

Balance, yoga and, 106–8,
108

Balasan pose, 101–2,
101

Beads, for meditation, 196

Beckman, Bee, 101

Bells, meditation and, 182

Bends, in yoga, 82–85,
83
,
84

Beta state brain waves, 178

Bhagavad Gita, 136

Bhakti Yoga, 137

Bija, 183

Binah
, Sephirothic Tree and, 162

Biofeedback, as mindfulness tool, 3

Bitterness-isolation mind-body loop, 20

Blue, meaning of, 167

Boats, meditation on, 32

Body, stress relief for, 52–66

multitasking and, 64–66

perceptions about stress, 63–64

quiz and evaluations, 52–55

side effects of stress, 55–63

time and, 64

Bone density, yoga and, 102

Brain, stress and, 56

Brain waves, 177–78

Bramacharya yama, 142

Breathing

exercises for doing in autos, 29

pranayama limb of yoga and, 150

Breathing methods, 48–50,
96

body’s anatomy and, 113

exercises, 113–17

sitting down, 49–50

standing up, 49

yoga and, 70–71, 95–97, 111–17

Briah
state, of Sephirothic Tree, 162

Bridge pose, in yoga, 88

“Brownout,” signs of, 64–65

Buddha, 10, 42

Buddhism, 3, 11, 24

mandalas and, 159–60

mantras and, 178, 181

Burmese lotus position, 35

Buses, meditation on, 31–32

Campbell, Joseph, 66

Cancer, yoga and, 94–95

Cannon, Walter B., 13

Cardiovascular health, stress and, 58–59

Cat’s eye, 191

Cedar scent, 200

Chakras, 146–50

color visualization for, 149–50

gems and, 189–91

list of, 147–48

musical, 183–85

Chant.
See
Mantras

Chariot tarot card, 171

Chekhov, Anton, 175

Chesed
, Sephirothic Tree and, 162

Chimes, meditation and, 182

Chinese meditation balls, 196

Chödrön, Pema, 67

Chokmah
, Sephirothic Tree and, 162

Chores, mindfulness and, 2

Christianity, 121–23, 131–34, 178

Chromatherapy, 165–67

meaning of colors, 166–67

Chronic ailments, yoga and, 94–95

Chronic pain, stress and, 60–61

Cinnamon scent, 200

Coelho, Paulo, 1

Color visualization, for chakras, 149– 50.
See also
Chromatherapy

Commonweal, 94

Compassion meditation exercise, 21

Coral, 191

Cortisol, stress and, 13

Couples yoga, 109

Creativity poem (Hildegard of Bingen), 126

Creator sounds, 178

Crystals, 191–92

chakras and healing, 192–95

choosing, 193–94

cleansing, 192–93

placing, 194–95

Curie, Jacques and Pierre, 191

Dances of Universal Peace, 156–57

Death tarot card, 172

Deep breathing.
See
Breathing;

Breathing methods

Delta state brain waves, 177

Departed loved ones, relics from, 188

Detachment meditation exercise, 22

Devil tarot card, 172

Dharana limb of yoga, 139, 151

Dhyana limb of yoga, 139, 152

Diamonds, 189, 191

Diaphragm, strengthening exercise for, 116–17

Diet

cardiovascular health, 58–59

scents and weight loss, 198–99

stress and, 57–58

yoga and, 98–99

Digestive system, stress and, 57–58

Disease-stress connection, 61–62

Distractions, removing from place of meditation, 26–28

Diurnal rhythm, meditation and, 39–40

Divine presence, in Sufism, 155–56

Dopamine, stress and, 14–15

Drums, meditation and, 182

Emeralds, 189, 191

Emotional eating, 58

Emperor tarot card, 171

Empress tarot card, 170

Enlightenment

as benefit of meditation, 24

mindfulness and, 9

Essential oils, 199–204

aromatherapy massage and, 200–201

bathing with, 203

diffusing of, 201–2

oils and uses, 199–200

steaming with, 202–3

Eucalyptus scent, 200

Executor mindfulness style, 7–8

Exercise, as mindfulness tool, 3

Exercises.
See also
5-minute exercises

breathing exercises, 113–17

“Surrender,” 145–46

toothbrush, 151

top three torments, 63

“What comes up,” 145

“Who am I?,” 144

Eyes, meditation and, 33–34.
See also
Visual aids

Feeler mindfulness style, 8

Feelings, meditation and, 43–46

“Fight or flight,” 13

5-minute exercises.
See also
Exercises

antidote to autopilot, 23

aromatherapy self-massage, 201

Bhakti, 137

breath check-in, 117

color and breath, 167–68

energetic self-massage, 202

mind-body-spirit tarot spread, 173

plant food for soul, 207

seed meditation, 46–47

sound experiment, 179

sound meditation, 183

Tantra, 138

time-out, 64

Food.
See
Diet

Fool tarot card, 170

Frankincense scent, 200

Full lotus position, 36

Gardening, mindfulness and, 2, 206

Geburah
, Sephirothic Tree and, 162

Gems, 189–91

Geranium scent, 200

Gibran, Kahlil, 52

Ginger, digestive stress and, 57–58

Gloria Patri, 132

Gnosticism, 123

Goldberg, Natalie, 12

Green, meaning of, 167

Guru Nanak, 158

Hafiz, 153

Hagioritis, Nikodimos, 129

Hail Holy Queen prayer, 133

Hail Mary prayer, 132

Half and quarter lotus position, 35

Hands, positioning for meditation, 33

Hanged man tarot card, 172

Hatha Yoga, 137

Hawkins, Steven A., 101

Heart attacks, stress and, 58–59

Hermit tarot card, 171

Hierophant tarot card, 171

High Priestess tarot card, 170

Hildegard of Bingen, 125–26

Hinduism, 159–60

Hod
, Sephirothic Tree and, 162

Hubbard, Elbert, 186

Hypnosis, as mindfulness tool, 3

Ida energy pathway, 114

Imagery.
See also
Visual aids

color and, 165–67

power of, 163

religious images, 163

Immune system, stress and, 61

Impermanence, meditation and, 24–25

Incense, 204–5

Inner smile meditation, 30

Intentions, mindfulness practice and, 8–9, 10

Inversions, in yoga, 78–80,
79

Ishvara pranidhana, 145

Islam.
See
Sufism

Jade, 190

Janan Yoga, 137

Jap-ji
, 158

Jasmine scent, 200

Jathara Parivartanasana pose, 80–82,
81

Jesus.
See
Christianity

Job-related stress, 16

Judaism

mantras and, 178, 181

Tree of Life and, 160–63

Judgment tarot card, 173

Jung, Carl, 159

Justice tarot card, 172

Kabbalah, 160–63

Karma Yoga, 136–37

Kether
, Sephirothic Tree and, 162

Knitting, mindfulness and, 2

KÕ, 205