“Get Some Headspace” – a nice accompaniment or first book for meditation

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I’ve written about meditation apps before and why meditation is a good idea from the scientific standpoint. I had been using the Meditation Studio app, but after receiving a coupon that discounted Headspace (not in conjunction with this blog- I received it as part of their regular New Year’s Promotion via email) for three months, I decided to take the jump and bought a year’s worth of the service. I’ll probably write more about the app itself in a few weeks. I’m in the third series of classes, and would like to try more of the single classes and other series before I comment. If anyone else is using Headspace, I’d love to be Headspace friends- leave me a comment below!

I have enjoyed the experience of meditation a lot more this time than I did 20 years ago, when I could not settle down. Still, I wanted to read more about the Headspace method of guided meditation, so I picked up Get Some Headspace: How Mindfulness can Change Your Life in Ten Minutes a Day, by Andy Puddicombe. He is also the person who narrates the guided meditations.

The book has several parts: an introduction and discussion of mindfulness, how to practice (the Take Ten method, which is the basis the parts of the app I have used so far), a section on integration, and the nuts and bolts of a day to day meditation practice. The end of the book is concerned with having a more mindful mindset (gratitude, etc), and a few case studies, as well as a journal, which is less useful on the Kindle version.

I think this book works well as either an accompaniment to practice on Headspace, or as a first time book on meditation and mindfulness. Since I am more than halfway through the introductory classes on meditation, it has given me some background on what I am doing in the classes. I have more insight for why I am doing a body scan in the beginning of the guided meditation, or why I am counting breaths at the end. In the meditations, he suggests that the mind is like a clear blue sky, and our thoughts are the clouds obscuring it- every once in awhile, we get a view of the sky, our mind, as it really is. In the book, he describes our mind as a pool of water, and we can see the bottom only when we remain still enough to stop the turbulence at the surface of water. I find both metaphors to be useful at different times in meditation.

He also gives enough practical advice to be useful day to day. What kind of chair (or not) should you sit in? What behaviors support meditation?  How long should you meditate for? What time of day should you meditate for?

I also liked the chapter of integration of mindfulness into every day life- this is something that Thich Nhat Hanh, the well-known Vietnamese Zen monk, stresses. What good is meditation if you do not bring it into the world and positively affect others? To this end, Mr. Puddicombe talks about walking, and running meditations- teaching one to be mindful during those activities. If this is your focus, mindfulness at every moment, I actually suggest a supplemental book: Present Moment, Wonderful Moment: Mindfulness Verses for Daily Living, by Thich Nhat Hanh. This book is filled with useful gathas (short mindfulness verses) that remind us to live and experience every moment, good or bad (using washing the dishes, or the phone ringing, as a mindfulness experience).

A last thought- in the reviews on Amazon, I saw a lot of good reviews, but also some complaining that the book was too simplistic. I did not find this to be true. I know that in my own case, sometimes I will read more and more books about a topic, in increasing levels of complication, rather than actually put down the book and try something. I suggest that this is often the case in meditation. The concept is quite simple, the practice is not. I have come back to reading some books which are quite simple on the surface, over and over, and gain something new every time. I would challenge someone who complains that the language or message of a book on meditation is too simple- sit down and meditate. Then go back, and see what you learn from the books again.

I’m really interested to hear what you think about this, or any related topic! Please don’t hesitate to comment below. Also, I still need some Headspace friends!

Be an involved citizen with personal technology!

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One of the great responsibilities and privileges of a democracy is that each citizen must participate in the government and election of those officials who we allow to run our government. Even if you do not vote, you are making a choice for the status quo, one way or another. We are all lucky to have the choice to decide whether we want to vote or not, and who we want to vote for. Whatever your political viewpoint, citizens are more galvanized to make a difference now than ever. Although technology is NOT a substitute for calling your elected official to voice your opinion, going to a town hall meeting, starting a petition, or participating in a march, technology CAN help you do these things more easily. The first step is to know who your representatives are, and you can find them at https://www.usa.gov/elected-officials.

To keep up with the issues, you can read most of your favorite newspapers and magazines on your iPad or iPhone. I try to read a few different sources to get different viewpoints, all from my iPad: the New York Times, The Economist, the Atlantic,  and I read through the PBS app as well. I also skim the Washington Post. Your favorite resources may differ depending on what your political opinions are, but I urge you to learn as much as you can from reputable resources, no matter what your political leanings.

There are a number of apps designed to help you keep track of legislation. I’m currently using Countable (https://www.countable.us, free), which is available on both iPad and iPhone. I’ve been pleased with it- the app gives you news related to executive orders and political issues, as well as legislation currently passing. You have the ability to “vote” and comment on the issue, and the website reports that they deliver your vote, comments and address to your representative so they can get back to you. I have no idea if they do or not- it seems unlikely that they would be able to respond to that volume. To me, the main benefit is being aware in real time what the bills are which are being voted on, and what the results were. The site seeks to be non-partisan, and can also tell you who your representatives are. Clicking on your representatives’ photo in the app leads to a page that shows you how they have voted on issues. Clicking on the icons below their name can take you to their home page with contact information, Facebook page, twitter account and you tube accounts. I do feel like the one liner that Countable gives you for why you should or should not support a bill, while meant to be brief for clarity, is not enough information in many cases to decide- which is why I suggest reading broadly.

Another app similar to Countable is iCitizen (https://icitizen.com, free). The ratings on the iTunes are lower, partly because of the perception that the app skews right. I am not sure if this is true or not, because I found it difficult to find anything of real substance in terms of legislation- it seemed like polls such as “Do you have a favorable opinion of Obama and Trump?” I do not think that these sorts of polls really help us be more engaged with our government, or for that matter, engage in any genuine way with each other. Perhaps there is more information on the site about bills, but about 10 minutes of reviewing the site did not reveal this, so I feel the layout could probably be improved!

The app Trackbill (https://trackbill.com, free, upgrades super pricey) is another app designed to follow legislation. I think this would be excellent for someone like a journalist covering legislation or a staffer even. I do not need to have the level of detail that this app has- but I can imagine someone might. For instance, on an upcoming bill, it gives the date, location and committee for the hearing, a list of the actions taken on the bill, etc. It could also be helpful if you are really interested in one particular bill, so you can see EVERYTHING that has happened with that bill. Also, there are upgrades to track unlimited bills, committees, legislators, keywords, etc, and that comes with an extreme cost: nearly $1000 per year!

A lesser considered opportunity to get involved with your democracy- volunteer work! I like the site volunteermatch.org, where you can sign up for volunteer work based on your interests and your location. For example, if animal rights are your interest, there are 94 opportunities to get involved in the San Francisco area as of this writing! If education and literacy are important to you, consider one of the nearly 500 volunteer positions open!

I hope you were inspired to get involved with your community and your country. Do you have other ways to stay involved? Please let me know in the comments below!

“The Cozy Life: Rediscover the Joy of the Simple Things Through the Danish Concept of Hygge”: a book review…

relaxing-1979674_1920Hygge (hew-gah) is a popular topic these days, despite having an unattractive name- just do a search on Amazon, and there are at least 10 new books on the topic! The idea is simple cozy living at home for life satisfaction- similar to mindfulness, I guess. I first read about this concept in the book “The Year of Living Danishly” by Helen Russell.  She moved to Denmark with her significant other to learn why Denmark is consistently rated as the world’s happiest country. I thought that book was quite informative, and I was intrigued by the concept of Hygge, so I picked up “The Cozy Life” by Pia Edberg to learn more. Though I finished the book, I can’t say that I learned anymore from this book about Hygge than I did from Helen Russell’s book,  a recent New Yorker article that you can find for free here and a recent New York Times article that you can find here. If you have NEVER read anything about Hygge, the graphic above essentially gives you an idea of what it is. I guess the book would be essentially best for someone who wants a light introduction to the subject, and some inspiration to the topic. I didn’t think the advice such as to light spice or vanilla scented candles for a cozy atmosphere was worth the price of the book.

A Book review: “Daily Rituals: How Artists Work”

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I just finished reading Mason Currey’s Daily Rituals: How Artists Work, which was a suggestion from Tim Ferris’s blog. I have always been interested in the minutiae of everyday life, and what people are thinking and doing. In fact, much of my early reading about history was focused more on what life was like for people who lived back then, rather than wars, laws, who was reigning or elected, etc. Mindfulness training was just a small jump for me, as I am already focused on appreciating the present moment.

So for me, this book was like a smorgasbord of all the things I’m the most interested in: what do successful artists, writers and scientists do during their everyday lives? The answer is: mostly the same things we do. Some of them drink and smoke a lot more than others; some hardly eat while some have regular meal times; some sleep long hours at night while some nap during the day instead. Still, I found the little things fascinating. Many of them were extremely attentive to the details of their lives, and gave themselves plenty of time to think about their work. Many of them were avid readers.

I think there were two major messages for me:

  1. The amount of time spent doing their work did not necessarily equal quality or output. There were just as many writers who worked very specific hours, and then stopped to enjoy their lives as there were people who slaved away all day, barely eating or living their lives. Both were capable of great work.
  2. Great works of art seemed to be as much hard work as inspiration. Many of them found producing their art, whether writing or work, to be arduous, but worth it.

I felt like this was an intriguing book, especially if you’re interested in maximizing your own daily rituals. My only criticism is that I wish the author had a more attentive editor. There were many typos that I noticed, and some artists’ biographies extended past their lifetime if their dates of death were to be believed!