Page 2

If you played the music link I offered earlier in this article, you are hearing a song that also utilizes something else besides music; It uses the sounds of nature. I have always had a fondness for the sound of water, so I utilized various water sounds in this album. I find it soothing and enduring. Others however may not. BUT, the point I want to get across, is that you may not even wish to utilize music. There are a number of fine CD's available that have the sounds of Nature recorded. Whether it be a soothing stream, babbling brook, birds chirping, rain and thunder, or a waterfall, they may also be of use as an aid to help you "slow down".

Even though I like to incorporate music and nature together in some of my work, I haven't always been fond of the inexpensive CD's I've seen displayed in large chain stores that do the same. It's my personal opinion that music and nature is an important marriage, and when it is thrown together without thought, it is less effective (But, maybe I'm being a bit of a musical snob.). Here is an example of something more melodic that I hope incorporates the sound of nature in a positive way; Fayethe.

MUSIC, A SUBJECTIVE EXPERIENCE.

I have even seen some individuals relax with music that may have a higher level of rhythm and energy. There can be many reasons for this. Familiarity (What is familiar seems safe - even if it isn't.) or desensitization. Some music today is so loud and aggressive that folks don't react to it the way they did initially. As an example, I once gave a lecture about music and communication to a group of 5th and 6th graders. I played my fastest and most energetic finger style guitar song in my repertoire (In a major key). I asked them how they felt, and they said "sad." I was dumbfounded!? When I asked why, they said it was "because the song was so slow." When I then played them another 8 bars in the same fast tempo, they realized that this song WAS QUITE FAST and ENERGETIC!? The class was stumped about this seeming contradiction. Then, one young girl said,"I think it was because the music wasn't' loud."

Ah Ha!! Play 12 notes at a volume of 10 and it will sound "faster" than the same notes at a level of 5. Hmmmmmm....

These kids were an interesting mix. They still liked singing childrens songs, yet were also becoming acclimated to Rap and Ozzie Osbourne. I can remember about 35 years ago when the song WILD THING, by THE TROGGS seemed like the hardest and most aggressive thing I ever heard. Today it seems much less aggressive. Anyway, it's natural for physical music to "key" in to a child's energy. And much of this contemporary music is interesting to the masses because it does all the work. It literally reaches out to grab and shake you.

A VERY RUDIMENTARY START

I remember years ago when I initiated into Transcendental Meditation, thinking that it was a bit like selling water. The basic approach was using FOCUS, BREATHING, AND MANTRA. A Mantra was a nonsense word that was repeated while meditating or sitting quietly. They recommended not eating before the exercise so there would be no heavy stuff happening in the digestion department. The minds natural tendency is to wander, drift, or jump from one thought to another. When I found my mind doing this, I was taught to gently bring myself back to my "Mantra" and focus on that. The entire exercise was a cycle of this.

It was very restful and peaceful. However, for some people, sitting still is difficult. If this is the case, shorten up your meditation time, and do not be hard on yourself for this. Although sleep is discouraged during meditation, you may try the exercise while sleepy and drift about. This may help you adjust to sitting still. Many of us in the west don't often sit still very well!

RELAXATION and CHEMESTRY

It goes without saying that certain substances do not go well with relaxation. Any type of stimulant from caffeine to illegal substances are counter productive. Alcohol is also discouraged. Our T.M meditation was once disrupted by a young initiate receiving instruction in the other room. We heard this ungodly loud "Arghhhhrrrrbplaught..." sound coming from one of the upstairs rooms. Seems that his first meditation exercise didn't go well when preceded by a night of heavy drinking. I have had some people tell me that 3 or 4 ounces of beer calms them down and helps them sleep at night. Well, if this works, it works. But, generally speaking it is discouraged. It goes without saying that street drugs are also a no no.

Some people who have been appropriately diagnosed with high levels of anxiety may be prescribed something in the benzodiazpine class of medications (Xanax, Atavan, Klonopin etc). This is hopefully by a reputable physician who knows his stuff, as these medications can become addictive (The most "famous" addictive "Benzo" is Valium. It's propensity for addiction is much higher than the others previously mentioned, and is not often prescribed these days.). There is also a class of anti depressant medications known as SSRI's (Prozac, Paxil, etc.) that may be helpful for those appropriately diagnosed with Depression and/or anxiety. Yet an older class of anti depressants known as Tricyclics (Elavil, Disimramine, Tofranil, etc.) have also been known to be helpful. Please stay away from non prescribed medications. AND, please follow your instinct with your physician. He must be good AND willing to listen.

DIAPHRAMITIC BREATHING

Breathing is important to the exercise of meditation. I'll make a short mention of the term DIAPHRAMATIC BREATHING HERE and allow those of you who wish to read further on the subject click this link to dive further into this subject .

Of coarse we know breathing is important, Duh! But certain types of breathing can be helpful in focusing and making sure we get all the oxygen we need. It also helps us to "center" on this activity. Some even use this as their Mantra or focus point. Many people breathe with their chest area. This diaphramatic breathing technique assures us that the lungs get air to full capacity.

Place your left hand on your chest, and your right hand on your stomach area. Breathing with the diaphragm will raise your right hand (And stomach) as the lower part of the lung expands. The left hand on your chest will move very little by comparison. It is encouraged that you breath slowly and deeply into the diaphragm, then slowly exhale. It is said that by habit or pattern, most of us breathe using our chest area only. You can repeat the previous exercise on a daily basis in order to teach yourself a more complete breathing process. Go slowly and eventually, breath in while counting to 5. Exhale while counting to 7 and repeat the process.

MANTRA, FOCUS POINT and GETTING STARTED

Now you can introduce your Mantra or Focus Point. Sit comfortably in a chair or sofa. Try to make sure that your cloths are not overly restrictive (Remove your tie fellas.). If the previous tune Fayethe was enjoyable for you, you may press again to have this playing in the background while you proceed with your first exercise. If you are listening to this tune, perhaps you can think of a warm spring day lying by the side of a mountain stream. Remember that your mind will wander. When it does, gently bring yourself back to the stream. Maybe this can be your MANTRA. But, if you prefer to use Christ, Buddha, or if you have another place in mind that brings you deep comfort, please use that. Click here for music if you wish:Fayethe (Or you may put on your own music of choice.).

Remember to be aware of your breathing as in the previous paragraph. When you find your mind wandering, gently bring yourself back to your Mantra. This song is a little more than 5 minutes. Give it a try and I'll see you then :)