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January 2016 - SubSines Archive - SubSines

Archive for January, 2016

A Lesson In Deep Ambient Sound Meditation

January 29th, 2016

We spent countless hours developing all our meditation audios; and it is something that we are deeply proud of.

That is why we are very happy that more people are starting to embrace the use of ambient sound to enhance their meditation experience.

For this article, Rick Heller talks about how he uses ambient sounds in his weekly meditation sessions at the Humanist Community at Harvard, and the use of music in meditation in general.

Mindfulness is the practice of paying attention to what is going on in the present moment with a nonjudgmental spirit. When we describe a sound as “noise” we’re applying a judgment. In a mindfulness of sound meditation, there is no such thing as noise — only sound. The amazing thing is that when we welcome “noise,” our perception of it changes into something stimulating and absorbing.

Try this:

  • Find a comfortable place to sit and close your eyes. Take a deep breath or two and relax. After that, there’s no need to follow your breath.
  • Now, start paying attention to sounds. If meditating indoors, you may hear creaks, rustling, and sounds from electrical appliances. If you’re outside, you’ll probably hear a cornucopia of sounds — wind, birds, traffic. For as long as this meditation lasts, there are no bad sounds.
  • When you hear a sound, don’t merely note it and shift your attention away. Try to follow the sound for its entire duration. Notice the hiss, rumble, whine, screech, and whoosh. When you focus on sounds with nonjudgmental attention, what could be irritating becomes enlivening.
  • Try to focus on the bare sound itself without attaching a narrative to it. So if you hear a siren, notice how the sound rises in volume and pitch as it approaches and falls as it grows distant. Try not to elaborate on your perception of sound with thoughts like, “I hope no one’s house is on fire.” If you notice that you are attaching a narrative to a sound, gently let that go and pay attention to any new sounds that may appear.
  • The sound of an overheard conversation is perhaps the most difficult to let go. If you overhear people talking, focus on the speakers’ vocal qualities rather than on the content of their speech. Listen to individual words and let them go without trying to assemble them all into a meaningful sentence.
  • In a lull during which there are no sounds, you can shift your attention to your breath — perhaps to the sound of your breathing. But if other sounds do arise, turn your attention back to them.

The joy one experiences when being mindful of stereotypically unpleasant sounds demonstrates the principle that nothing is disagreeable until we judge it so. The ancient Stoic philosopher Epictetus said, “What disturbs people’s minds is not events but their judgments on events.” Similarly, Buddhist philosophy holds that suffering originates in our aversion to what we experience in the present moment. When we engage with the present moment mindfully and without aversion, the sense of suffering fades.

This may seem counterintuitive, but this principle is consistent with what neuroscientists have learned about the brain’s salience network — the network of brain regions that monitor how we’re doing compared to our goals. The feeling of suffering is in essence a feedback signal warning us that a gap has opened up between our desires and reality. If your goal is to study for a test, the sound of a siren outside conflicts with your desire and is therefore unpleasant. But if you are doing an ambient sound meditation, the very same siren helps you toward your goal and you may perceive it as pleasant or even enthralling.

This insight extends well beyond the realm of sound. Just as we can transform “noise” into something positive, through mindfulness, we can bring a sense of friendliness and acceptance to any difficult circumstance. There are, of course, cases of injustice that ought to be resisted rather than accepted. Present moment acceptance is not a panacea but a tool to be applied wisely. But, as we go about our day, we may encounter moments of minor irritation that are best treated as the noise of daily life. Through mindfulness, we can transform our reaction to them and experience that moment as something wonderful.

If you are interested to heighten your meditation experience, I suggest you try listening to our FREE 15 minute meditation audio. All our binaural audios we made by multi-platinum DJ/Producer, and SubSines co-owner, Lenney Ibizarre at the SubSines studio at Ibiza, Spain.

Source: Huffingtonpost.com

You Might Be Meditating Without You Knowing It

January 27th, 2016

Allotting 20 minutes each day for meditation doesn’t take too much of our time. But then again, there are those that want to meditate on a daily basis but fail to do so. It can be either they truly are busy, or just find the act too boring.

If you are the latter, or know of anyone that can be described as such, here are some ordinary daily activities that would suffice.

1. Cooking 

Just like anything else in life, you can approach cooking with a number of perspectives. On the one hand, it can be a burden that is too time consuming for you to do on your own or it could be a source of great joy and pride. You don’t need to be a professional chef to cook your own food from scratch and create something that is delicious and meditative.

There is something about cutting the vegetables, being focused on the task at hand (like not burning the garlic!) that makes the entire process worthwhile in a way you may have never thought of.

2. Coffee & Tea

Just like cooking, you can take one of many perspectives with making and drinking either coffee or tea. Either it is a source to fulfill a drug addiction (caffeine) or it is a way to create a great work of art. Sure, Starbucks has coffee for sale, but you can create an entire ritual and practice around coffee that is completely different.

Grinding your own coffee beans provides a special aroma as does the plethora of other ways to make it. Have you ever heard of an aeropress? Well, it’s a unique (and rare) way to filter coffee that adds to the process. Unless you take a look at the finer things, it’s impossible to see these possibilities.

3. Yoga

This is pretty self-explanatory and it is probably one of the most popular ways of doing a moving meditation. There are dozens of yoga studios in most major cities and it was traditionally meant to serve this purpose. If you are planning to start a yoga practice, you will quickly find that it has many of the perspectives as meditation, but it is perceived as less boring.

Some people choose to think of yoga as a way of improving their flexibility and this is a byproduct, but most often it is not the best result. Try to think of yoga as a tool to get you into your body and focused on breathing and behaving with presence.

4. Artwork

Whether it is music, writing poetry, or drawing, artwork of any kind is a great meditation. While most people who do art have a good relationship to it, there are plenty who never make the time to create artwork of their choice. When it comes to what to create, just do whatever feels best. For some people it is visual, others it is instrumental.

The point is to do something for the purpose of doing it rather than having an objective. This allows you to create from a more meditative place, which is calming and relaxing without being completely silent and still.

If you want to heighten your meditation experience, then go download our FREE 15 minute meditation audio.

Source: Huffingtonpost.com

The Benefits Of Meditation From MIT and Harvard Neuroscientists

January 26th, 2016

When a person talks about the benefits of meditation, critics would always reply with “can you back that with facts?” And I guess this same question pushed neuroscientists from MIT and Harvard to conduct a clinical study about it.

Studies have shown that meditating regularly can help relieve symptoms in people who suffer from chronic pain, but the neural mechanisms underlying the relief were unclear. Now, MIT and Harvard researchers have found a possible explanation for this phenomenon.

In a study published online April 21 in the journal Brain Research Bulletin, the researchers found that people trained to meditate over an eight-week period were better able to control a specific type of brain waves called alpha rhythms.

“These activity patterns are thought to minimize distractions, to diminish the likelihood stimuli will grab your attention,” says Christopher Moore, an MIT neuroscientist and senior author of the paper. “Our data indicate that meditation training makes you better at focusing, in part by allowing you to better regulate how things that arise will impact you.”

There are several different types of brain waves that help regulate the flow of information between brain cells, similar to the way that radio stations broadcast at specific frequencies. Alpha waves, the focus of this study, flow through cells in the brain’s cortex, where sensory information is processed. The alpha waves help suppress irrelevant or distracting sensory information.

A 1966 study showed that a group of Buddhist monks who meditated regularly had elevated alpha rhythms across their brains. In the new study, the researchers focused on the waves’ role in a specific part of the brain — cells of the sensory cortex that process tactile information from the hands and feet.

For this study, the researchers recruited 12 subjects who had never meditated before. Half of the participants were trained in a technique called mindfulness-based stress reduction (MBSR) over an eight-week period, while the other half were told not to meditate.

The MBSR program calls for participants to meditate for 45 minutes per day, after an initial two-and-a-half-hour training session. The subjects listen to a CD recording that guides them through the sessions.

The first two weeks are devoted to learning to pay close attention to body sensations. “They’re really learning to maintain and control their attention during the early part of the course. For example, they learn to focus sustained attention to the sensations of the breath; they also learn to engage and focus on body sensations in a specific area, such as the bottom of the feet, and then they practice disengaging and shifting the focus to another body area,” says Catherine Kerr, an instructor at Harvard Medical School and lead author of the paper.

The researchers did brain scans of the subjects before the study began, three weeks into it, and at the end of eight weeks. At eight weeks, the subjects who had been trained in meditation showed larger changes in the size (amplitude) of their alpha waves when asked to pay attention to a certain body part — for example, “left foot.” These changes in wave size also occurred more rapidly in the meditators.

The study is a “beautiful demonstration” of the effects of meditation training, and of the ability to cultivate an internal awareness of one’s own bodily sensations, says Clifford Saron, associate research scientist at the Center for Mind and Brain at the University of California at Davis, who was not involved in the research.

Subjects in this study did not suffer from chronic pain, but the findings suggest that in pain sufferers who meditate, the beneficial effects may come from an ability to essentially turn down the volume on pain signals. “They learn to be aware of where their attention is focused and not get stuck on the painful area,” Kerr says.

The subjects trained in meditation also reported that they felt less stress than the non-meditators. “Their objective condition might not have changed, but they’re not as reactive to their situation,” Kerr says. “They’re more able to handle stress.”

The researchers are now planning follow-up studies in patients who suffer from chronic pain as well as cancer patients, who have also been shown to benefit from meditation.

If you want to take advantage of the benefits of meditation but has yet to try it out, may I suggest you download our FREE 15 minute meditation audio.

Source: Mit.edu

Using Your Work Desk To Attain Balance

January 21st, 2016

Stress is constantly present at work. And as there is no way for us to escape its presence, we might as well try and find ways to minimize its impact on us if we want to have a productive day.

In this article, allow me to share with you 4 ways to  attain balance in the workplace using your work desk.


This is mandatory to me as it will set the tone for clear thinking and make way for the mindfulness needed to create a day that easily moves your work forward without stress. It affords you a clear slate.


Look at the surface of your desk as a table rather than as a desk. Close your eyes and try to remember what things looked like. Visualize yourself at the desk and try to remember your movements as they were when you are working. This will give you a sense of what is important to your work, and what might be in the way.


After opening your eyes, make a list of what is on your desk. Then number that list in the order of item importance. Include keepsakes and photos, adding them last to your list. This familiarizes you with the energy of your desk and what inspires you the most.


By process of elimination, choose the items on your list that you are keeping. Keep only what you intend to use, and place the items on the desk in a way that allows you to effectively reach them with ease. Keep in mind the adage that less is more.

Now, give yourself some time with your new work-space, and be diligent. I have found that working with just the surface helps to keep the space uncluttered, which may ultimately lead to better productivity. The key to the success of this is to always be cognizant to return everything to the same place each and every time you use something so it becomes second nature.

In the beginning, this can seem like a nuisance, but in the long-run it has the potential to boost morale and return to you large allotments of time you may normally have missed out on. That result will have you embracing a more balanced work environment.

If you want more tips on how you can become a more productive person, do read our article about 20 Simple Activities That Can Easily Improve Productivity.

Source: Huffingtonpost.com


20 Simple Activities That Can Easily Improve Productivity

January 20th, 2016 2 Comments

We all go through some sort of productive slump at some point in our lives. Intentional or not, the important thing is not to dwell on the cause, but rather on how we can go back to our old productive self.

In this article, we have 20 activities you can do to get you back to your old self.

1. Make an appointment with yourself every day.

It’s hard to get going in the morning and have clarity. So the key to being productive every day is to make an intention the night before to schedule an appointment with yourself first thing in the morning to assess what has to be accomplished that day.

2. Organize, organize and then organize.

Organizing is sorting through the most important items and prioritizing what you have to do throughout the day. Segment your tasks – an hour here, two hours there and make an intention to complete each task completely before starting the next.

3. Get rid of the distractions immediately.

Removing distractions from your immediate environment – the TV, radio, computer, iPad/tablet, and most of all, your smart phone — helps you completely focus on accomplishing the day’s tasks. Clear the decks. Don’t let interruptions like Facebook and Instagram and idle conversations run your life — people, places and things get in the way of clear thinking and direct communication.

4. Set ground rules.

Setting ground rules begin with the intention to establish distance from yourself and see what’s in front of you. Step outside yourself and ask the right questions. Then you can do the most important work with efficiency and focus.

5. Turn on Awareness.

Getting rid of distractions and setting ground rules gives you full opportunity to stay 100% present in your environment. That’s when you are most productive. The present moment tells you everything you need to know about where to go next.

6. Get to know yourself.

The key to being the best in work and in life is to know yourself. Self-knowledge leads to authenticity. An authentic person is one who knows the importance of balanced energy, creativity, and the ability to face challenges with calm insight.

7. Recognize your vulnerabilities.

Vulnerability means to be openly, emotionally honest. Getting in touch with your own emotional palate can lead to a more productive and creative life. Recognizing vulnerability also expands your imagination and increase openness to new ideas.

8. Have confidence in everything you do.

A confident person is one who knows his/her strengths and weakness and how to minimize the negative aspect of life. Can you do the task, complete the job or get things ready on time? The answer is always yes because the positive responses lead to greater productivity

9. Move your body, move your mind.

After you meet up with your mind and prioritize tasks, meet up with your body and move the energy around by breathing deeply. Keep a straight spine for balanced energy. Stretch when you feel like it and your mind and body will fully connect.

10. Expect excellence of yourself.

The mantra of excellence is: if you are going to do something, do with the idea that you are excelling beyond what is expected, with an intention toward quality — one perfect stitch at a time. When you expect that of yourself, others will notice.

11. Be enthusiastic.

A generous amount of enthusiasm increases your productivity as well as the joyful quality of your life. Enthusiasm is infectious and people will begin to gravitate towards you.

12. Offer encouragement to yourself and others.

Whether is it the home or work environment everyone wants to be supported by the encouragement of other people. Productivity increases when you feel appreciated and when you appreciate yourself. You’ll be the rock star you were meant to be.

13. Own your work.

When you set the stage for being productive, you take on the challenge of owning your work with purpose and joy. No matter the task — difficult, challenging or easy — stay present within the boundaries of your determination. Show up and bring all of who you are to every project or task you do.

14. Make sure you have an abundance of gratitude.

Whether you are doing things you like or dislike, have an attitude of gratitude. Especially give gratitude for the activities that disappoint or are negative. Often the negatives provide the learning experiences for increasing productivity.

15. Manage your work and life with healthy habits.

Successful, productive people have one thing in common: they manage their time habitually, throughout the day, week and year. Healthy habits increase productivity. Identify learned behaviors that need adjustment, determine your assets and strengths, and put your problems into context.

16. Prepare for everything, even small things.

Preparation increases productivity. The more you learn about yourself or your business, the more ownership and excitement you’ll develop over time. You’ll begin to feel more confident, and confidence will increase productivity.

17. Influence others.

The way to influence others is to lead by example. If your life is productive and your attitude is positive and joyful, if you have the ability to turn the negative into a positive, others will see you as a role model for living a healthy and balanced life.

18. Make sure everyone is taken care of first to prevent interruptions.

Sometimes it is necessary to take care of interactions or other business in your environment before getting started with a task or a project in the home or at work. Clearing the decks will make you more productive and more consciously focused.

19. Experiment with your life — don’t get stuck in the comfort zone.

Comfort zones feel good. But why is it so important all the time to know what to expect? Being stuck in your routine creates a lack of stimulation and enthusiasm. Do one thing a day that challenges you and your productivity will soar.

20. Meditate 10 minutes a day and your productivity and will soar.

Calm the mind with meditation, and in time, you will see subtle changes in behavior – increased clarity of thought and a more pro-active and attitude about your life.

If you want more tips on how to improve your productivity, you can go read Meditation Techniques For Concentration: Tips & tricks for the busy bee and 30 Second Meditation Techniques To Help You De-Stress At Work.

Also, don’t forget to get yourself a copy of our FREE 15 minute inception audio.

Source: Huffingtonpost.com

5 Realistic New Year Resolutions That Can Make You A Better Person

January 19th, 2016

Most of us see the idea of the new year as a time for change. And this is why most of us enter the year with a promise to change ourselves, or our lives, for the better. The problem is, most of the time, these self-made promises don’t even get past January. =)

It is undeniable that we all strive to become better individuals. But there are numerous factors at play that make it difficult for people to follow through.

This is why I came up with 5 realistic new year resolutions that will not only help you become a better person, but will also help you contribute to the betterment of society as well.

1. Use Less Plastic

Transforming yourself into a better person entails that you look out for the best interest of others. And what better way to do this than by doing your share in keeping the only home we have as a species,asliveable. Plastic destroys our planet, so regularly make a decision to reject plastic in your life.

2. Eat Less Meat

I am not implying that you become a vegetarian, but rather just cut down on your meat consumption. The reason for this again goes back to the preservation of our environment.

The bigger the global demand for meat, the more land area that is converted into grazing land for domesticated animals, not to mention the negative impact on global warming.

3. Spend Less Time With Your Gadgets

Though technology has its benefits, one of the biggest concerns of Psychologists is the decline of real human interaction.

I’m not saying that you need to turn off your devices every time you are with another person, but rather only use them if really needed.

An electronic message can never be at par with a good old face-to-face conversation.

4. Join An Organization

There are thousands of non-government organizations around the world, each with their own purpose and goal.

Ask yourself what you’re truly passionate about and find a charity that fits your advocacy.

5. Think Of Other Ways That You Can Improve Yourself

You know yourself best. And if you are indeed serious about becoming a better person, it is only YOU that can push yourself to realize the best way to achieve this.

Ask yourself what you want to become, and take note of the hindrances that can stop you from achieving your goal.

Change doesn’t happen overnight but a great way to start is to help others first, and the rest will follow.


When David Bowie Almost Became A Buddhist Monk

January 18th, 2016

Yes, it has been more than a week since Bowie’s passing, but for those of us who have been influenced by his music and philosophy, it’s still a sad and difficult loss to move on from.

Though most remember him through his works within and outside the music industry, a lesser known fact was that he almost became a Buddhist monk.

The year was 1967. Chögyam Trungpa Rinpoche, who had fled Tibet and would eventually move to North America, was at Samye Ling Monastery in Scotland. His star, and that of Buddhism, was already rising on that side of the Atlantic, attracting a new generation of seekers. Some of them were stars themselves. One — so the story goes — was David Bowie, who had started coming around Samye Ling at the inspiration of his friend and collaborator, Tony Visconti (who even worked on Bowie’s brilliant swansong, the just-released Blackstar), as well as that of Bowie’s girlfriend at the time, Hermione Farthingale.

“I was within a month of having my head shaved, taking my vows, and becoming a monk,” Bowie has said about that period of his life. But, he was torn and so sought the counsel of a Buddhist teacher, usually assumed to be Trungpa — though that’s now been refuted. The teacher replied to the famous young seeker that he should remain a musician, for that was how he could be of the most benefit.

While he didn’t become a monk, Bowie did in fact study for a short time with Tibetan Buddhist teacher Lama Chime Rinpoche, who remembers him fondly in a new video and has now refuted the Trungpa story, writing on Facebook that Bowie never visited Samye Ling, nor met Trungpa. (The authors of the biographies Starman, The Complete David Bowie, and The Man Who Sold the World: David Bowie and the 1970s disagree — as does musician Thurston Moore; more on that below. One story circulating online (but not substantiated so far as I know) even claims that it was Trungpa who gave Bowie his stage name.)

That the singer and Lama Chime Rinpoche knew and cared for each other is in no doubt.
Bowie was a young man — still known as David Jones — when the two met. From a 2001 story about Bowie’s involvement with Tibet House’s annual benefit concert that year:

Young David Jones was 13 when he developed an interest in Buddhism after reading “The Rampa Story” by T. Lobsang Rampa. Over the next four years, his interest in Buddhism and Tibet grew until he was visiting the Tibet House in London up to four times a week.

The man in the saffron robes, Chime Yong Dong Rinpoche, became Jones’ guru for several months.

And in fact, Bowie’s 1967 song “Silly Boy Blue,” one of his first originals, was a tribute to Lama Chime Rinpoche. In the song’s intro from the ’01 Tibet House performance, Bowie recalls “stumbling into the Buddhist Society in London when I was about 17, and sitting in front of me at the desk was a Tibetan lama” who would become “my friend, and a teacher for quite some time.

Source: Lionsroar.com

How To Handle Individuals That Blame You For Everything

January 14th, 2016

It can be very stressful to have someone constantly blaming you for things left and right. As we live in a culture where people tend to pass blame unto others rather than acknowledge it themselves, how do we deal with such things?

Here is an interesting take on how to deal with the issue of transference without you falling prey to being a “blamer” yourself.

“The first thing to do when someone we care about blames or criticizes us is to examine our own behavior. Is there truth in what they are telling us about ourselves? What was your intention in this situation? If we find that there is validity in what they are telling us, we can take a good look at what they are pointing to, and try to use their words as a lesson and opportunity to grow.

To honestly investigate our own behavior takes courage. To acknowledge that we could have acted with more awareness in a situation, or could have done better, is not the same as blaming or judging ourselves. We are all works in progress and all in the process of becoming more aware.”

The author added more by saying…

“The great danger that projection presents when it comes from those close to us is it makes us feel like the bad person that the other person is relating to. Particularly when someone projects onto and blames us from a young age, we tend to take on the core-belief that we are bad — in whatever form our blamer framed it (I am the selfish one, I am the angry one, etc.). When we are young, we experience ourselves through the eyes of those close to us. We have not yet developed a private experience of ourselves that can refute the character they need us to be. We don’t yet have the capacity to separate who we are, in our own heart and gut, from the guilty person they see. Their delight or disapproval teaches us who we are. Until we understand and heal from projection, and discover a different experience of ourselves, we believe and/or fear ourselves to be their story of us.”

And the author ended it with…

“The most critical practice to undertake when in a relationship with a blamer is to get irrefutably clear on who we are in our own heart — which only we can know. What is my truth? This is the question in which we must marinate. The core of protecting ourselves from a blamer is establishing and continually supporting an impenetrable boundary between what we know about ourselves and what this other person needs to believe about us. This boundary requires that we be willing to dive deeply into our own heart, to discover our real truths — without distortion — with a fierce and unwavering intention to meet ourselves as we actually are. Our practice is to create a tether into our heart, and build a place inside ourselves where the blamer’s words cannot reach — where we know (and know we know) who we are. Rather than harming us, then, the other’s blame can then be used as a red flag, to remind us to return to our heart to discover what is actually so for us — separate from the other and their story. Their blame becomes the catalyst to direct our energy away from their narrative and toward our own inarguable truth.”

If you found this post useful in any way, please take time to share it with your friends along with this FREE 15 minute meditation audio from us.

Source: Huffingtonpost.com

Benefits Of Meditation: 3 Pro Athletes Share How Meditation Helps Them Excel

January 13th, 2016

Top athletes are at a superior level when it comes to physical capabilities and mental toughness. In order for them to compete at the apex of their chosen sport, they have to go through physical and mental preparation, which includes having amazing focus.

One of the many benefits of meditation is increased focus, and when an athlete sharpens their focus, they ultimately up their chances of winning. This is why more sports scientists are recommending the use of meditation in training regimens.

In this article, I have compiled several athletes that meditate daily, not just for its health benefits, but also for helping them to prepare for and win competitions.

Shayna Powless, a top cross-country mountain bike rider has this to say:

“I meditate most regularly right before a big event or a race. Not only does it help ease my nerves, but it also helps me maintain a high level of focus needed for racing. Staying calm throughout a race is the most important way for me to do well and succeed in performing my best.”

Marathon record holder and Olympic bronze medalist Deena Kastor has this to say:

“Being a professional athlete can elicit anxiety, stress and nerves, which can be a drain on my energy. With meditation, I can get in a calm state and perform with focus so I can compete optimally.”

Cliff diver Ginger Huber has this to say:

“I feel that when I am visualizing, I am very focused—specifically on diving—and that sort of takes me into a world of my own. Without it, I would never have the courage to jump from such high places.It gives me the confidence that, even if I don’t get a lot of physical practice for the high dives, I get a lot of mental practice that I know is just as beneficial.”

Another professional cross-country mountain biker, Amy Beisel, has this to say:

“Before a race, I will just lie down and go through the whole course in my mind, from start to finish. I think about my body position on my bike, where I am looking, how much break to use and when to use them. I’ll imagine myself up with the front pack of a race, clearing a technical section on my bike, or making smooth transitions out of turns with speed. Visualization and breathing meditations help me excel at so many levels. The breathing helps me relax, physically and mentally, both very important before a race. The visualization helps prepare me for the race and builds the confidence needed.”

Now for us regular individuals, studies conducted using brain imaging scans revealed that a person who meditates has a brain function similar to that of top athletes. We may not be able to beat them at their own game, but at least our minds are at par with theirs, even if just for 10 minutes each day.

If you want to personally experience the many benefits of meditation, go and download our FREE brainwave entrainment meditation audio.

And be sure to share your thoughts on this article in the comment box below.

Beyond Meditation: Simple tips to increase productivity in the workplace

January 12th, 2016

We, here at SubSines, believe that meditation should be a part of every person’s daily life. But sometimes in the workplace, meditation alone may not be enough to completely eliminate the loss of productivity and focus due to unforeseen stressors.

Productivity and efficiency is required of all of us in the workplace. Slip below the mark and it could lead to truckloads of stress.

That is why in this article I’ll be sharing simple ideas to help lessen stress and increase productivity in the workplace. Though these are not specifically meditation techniques, effective use of these tips will also help your meditation practice overall.

Try To Get As Much Quality Sleep As You Can

We all know that sleeping is a way for our bodies to rejuvenate, right? But if you feel tired, it may be hard to arrive at work full of enthusiasm, especially when you’re greeted with a ton of paperwork that needs to be submitted before lunch!

Back in school, sleep for me was just nothing more than heralding the end of another day. I can remember that I was still able to focus easily on things even with little, or sometimes, no sleep at all. My reality now though is far from that of my younger years.

So making sleep a priority is important to help stay focused and productive. Even power naps (which can be done in your lunch break) will help to recharge your brain and energize you for the rest of the day ahead. It’s also important to have ‘quality’ sleep and the best way I’ve found to do this is by doing a short meditation right before bed. It helps to quiet my thoughts and allows me to drift into a deep and relaxing sleep.

Cut Down On Distractions

I agree that cutting down on distractions is easier said than done, as distractions come from multiple sources, especially in today’s fast paced world.

But it is possible and it is necessary when trying to be as productive as possible. The way I try to eliminate distractions is the way many top athletes do.

They focus 100% on one single thing and absolutely nothing else. This is referred to as “being in the zone”. And the only way to stay in that “zone” is if you try and limit avenues of distractions.

For example, by turning off your phone when working, you’ve already eliminated one of the top distractions in our modern age. And if you’re like me and enjoy listening to music while working, you can use an MP3 player rather than browse through the internet and stream music.

It can be challenging to limit yourself from distractions because it means breaking the habit of looking on social media and also multitasking. But at the end of the day, you’ll do a better job if you focus on just one task at a time.

Work In Short Bursts

Unless you’re truly gifted with the ability to focus on work for hours on end, then working in bursts might be your salvation.

Focus on a single task and channel all your energy into its completion. Once you’re done, take a break for a few minutes as a form of reward. If you keep doing this, your brain will instinctively latch on to the idea of you taking a break as a reward, thus making you work more efficiently.

Finally, meditation can absolutely help us deal with stress. But then again, it’s not as if we can instantly abandon our work station, find a good spot, do the lotus position and go “ohm” in the middle of our office now, can we? =)

What you can do though is put on a decent set of headphones and listen to a brainwave entrainment mp3. If you are not familiar with what brainwave entrainment is, then I suggest you read this article about brainwave entrainment technology as it will absolutely change your views and how you see meditation.