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Power Meditation

For Performance, Health, and Stress Reduction

Meditation has been scientifically proven to provide many physiological, mental, and emotional benefits. Many athletes, corporate executives, entertainers understand the benefits and employ them as an integral part of there lifestyle as well as a tool to prepare them for their performances. For athletes, corporate executives and entertainers their performances are their livelihood and the quality of each performance impacts their value, thus allowing them to keep their positions in these highly competitive fields. Today I am going to introduce you to a very easy meditation application that will help you whenever you need a break to increase your energy, clear your mind, or reinvigorate your mental focus.

Power meditation is much different than a power nap. A nap by definition is sleeping for a short period of time. A power nap is a 20-30 minute nap that purposely falls short of attaining deep or slow-wave sleep. Getting to a place where one can sleep, power napping, and getting back to your days work is not logistically possible for most. Compound that without being able to close off your mind, little emotional rebalancing, mental clarity, physical energy is going to be gained and you have the reason for its lack of popularity. Where the power is derived from a “power nap” is evading my understanding and imagination completely. The term “Power Nap” is arguably an oxymoron. 5 - 20 minutes of “Power Meditation” on the other hand, with a focus and technique on breathing and clearing the mind produces a noticeable calm and increased energy state. I state my case!

Studies have found a direct correlation between meditation and the performance level of sports professionals. Meditation strengthens the mind as it comes under control, providing an enabling of effective guidance to the physical body (including the brain) to proficiently executes desired efforts. Meditation has many health benefits. The deep, rhythmic breathing techniques of meditation increases circulation allowing cells to receive oxygen and other nutrients in great quantity. In recent years meditation has been implemented in the management of many life threatening diseases and psychological disorders.

Benefits of meditation:

• The lowering of oxygen consumption
• The decreasing of respiratory rate
• The increasing of blood flow and slowing of the heart rate
• Increases exercise tolerance in heart patients.
• Leads to deeper levels of relaxation
• The lowering of high blood pressure
• Reduces anxiety attacks by reducing levels of blood lactate
• Decreases muscle tension, pain due to tension, and headaches
• It increases mood and behavior influencing serotonin production, in which low levels are associated with depression, obesity, insomnia, and headaches
• Helps in chronic diseases like arthritis, allergies, etc.
• Reduces Pre-menstrual Syndrome
• Helps accelerate post-Operative recovery and healing
• Reduces the activity of viruses and emotional stress
• Enhances the immune system

Power Meditation Technique:

• Turn off your phone ringer.
• Find a quiet place or lock the door and put on some soothing music.
• Set your watch or phone to your desired time of meditation.
• Find a comfortable place to park your body. Whether that be sitting upright in a chair, in a recliner, lying on your back with knees bent, or sitting on a matt in the lotus, ½ lotus or seiza position.
• Take a couple of deep breaths to open up your lungs and clear them out.
• Take a minute to consciously relax, find a comfortable posture
• To start, close your eyes and focus on breathing relaxed full breaths. Breathe in and out through your nose at the same pace.
• Focus your hearing to the music or peaceful silence while you concentrate on your full, relaxed rhythmic breathing.
• Keep your attention on your breathing, feel the inhale and exhale. Withdraw your attention from the past, future or responsibilities at hand and focus on deeper immersion in the feelings of your breathing.
• If you find yourself distracted with thoughts, gently bring yourself back to the feeling of your breathing. Allow the thoughts to pass by as they come. Don’t try to hard, just do your best to return to your breathing and allow any thoughts to exit.
• Don’t worry if you find yourself thinking a lot. This is normal. Over time, you will gain the ability to quiet yourself more and more. Like anything else, it just takes practice.
• If you experience some physical discomfort during the meditation, make the necessary adjustments to bring yourself back to the comfort zone. The adjustments might be very subtle muscular, skeletal, or attitudinal shifts. Just do your best to relax and remain as still as possible during your meditation.
• Whether you perform 5 minute meditations when needed or use a scheduled time in your day, you will feel the relaxing, energizing effects of taking a break from the world and breathing therapeutically.

Your performance in life is how you are judged, both by yourself and others. Take charge of your own performance potential by maintaining peak performance ability. Energy management is a must in todays over the top, busy world. Meditation, combined with daily management of your nutrition, hydration, physical activity and sleep will help you obtain your optimal performance in life.

Namaste.

Greg Alario

Blue Collar Zen Master