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MANUAL
"When I breathe in, I can think whatever, but when I breathe out, I can only focus on the one thought." Moore says.
No matter what method of meditation you use, one thing holds true: You have to practice. Zach Holden, Topeka senior, has practiced meditation for more than four years,and says regular meditation helped him handle the strain and frustration of studying for the GRE this fall. He tries to practice meditation when he wakes up, or at night if he's clear-headed and not too tired.
Holden practices shamatha, or calm abiding meditation, which he says was taught by Buddha and is the simplest form of meditation. He says that it trains you to let go of emotional attachments.
If letting go of your emotions sounds as difficult as letting go of your computer, it might help to get someone to encourage you when you're frustrated. Holden learned his skills fromYongey Mingyur Rinpoche, a Buddhist monk from Nepal who visits the University every two years. Holden even had the opportunity to live at Rinpoche's monastery in Nepal and now uses the lessons he's learned to teach others who are interested in meditation.
"When you feel sad, you generate thoughts that perpetuate sadness," Holden says.
Holden says that the basic concept is to rest while staying mindfully alert.To start your first meditation session, remember three things. One, watch your back. No matter what position you decide to sit in,always keep your back straight. Good posture increases consciousness and minimizes awkwardness or discomfort.
Second, pick a sense. Holden says you should focus your attention on one of your senses. For instance, if you think you need to close your eyes to focus, try listening to all of the sounds around you without judging or reacting. If you'd rather keep your eyes open, then focus on an object in front of you and study it's shape or texture. If everything fails to hold your attention, just watch your breathing.
meditation is like aerobic training, and you can't expect to run a marathon in your first few attempts. When you're starting off, aim for less than a minute of meditation, two to three times a day.
Finally, don't give up. Holden says
The most challenging part of meditation can be silencing your thoughts. In his book, The Joy of Living: Unlocking the Secret and Science of Happiness, Holden's teacher, Yongey Mingyur Rinpoche, says that while some thoughts are easy to let go of when you're meditating, others can distract you and lead to a chain of related thoughts. When this happens, don't punish yourself or get frustrated, just bring your focus back to your breathing.
The more you're able to set aside time to practice meditation, the more natural it will become, and eventually you'll have the skills to handle stress without sweat or inebriation.
green it! personal care products
Rather than scrutinizing the ingredients in your personal care products, why not make your own so you know exactly what's going on your hair and body? Alexis Friskel, body care buyer at The Merc, 901 Iowa St., says if you don't recognize the ingredients in the products you're using, then you probably shouldn't be using them.
Try the natural recipes below for shampoo, conditioner and body scrub, and rest assured that you're treating your body and hair to healthy ingredients.
Shampoo
An empty bottle
3 cups soap flakes
Water
Essential oil of lavender
Essential oil of rosemary
Conditioner
Mix the soap flakes and water together.Add four drops of each essential oil to the soap flake and water mixture.
I peeled and mashed avocado I cup of coconut milk
Combine and mash the avocado and coconut milk together until smooth and thick. Comb the mixture into your hair.Allow it to set for 10 to 15 minutes before rinsing out.
Body scrub
1 tbsp. honey
1 tsp. plain yogurt
2 tbsp. finely ground almonds
1/2 tsp. lemon juice
Sources:
Mix ingredients together then gently rub on your face for one to two minutes. Rinse off with warm water.
www.planetgreen.discovery.com/fashion-beauty/green-shampoo.html
www.thedailygreen.com/going-green/community-tips/diy-organic-bath-products-460502
www.thelandgreen.discovery.com/fashion-beauty/homemade-face-masks.html
—Heather Melanson
20
November 20,2008