Call Yourself a Writer? Where Are Your Notes?

Writers are notorious collectors of slips of paper. They tear articles from magazines in the doctor's waiting room; they rip corners off newspapers in friend's houses because they need to write down something witty; and they stuff their bags and pockets with serviettes, cigarette packs, and discarded train tickets just because note making's second nature to them.

More often than not, when they eventually find a note, they haven't a clue what it was related to. Just yesterday, I found this one lurking at the bottom of bag I hadn't used for months. "House - blue window frames. Why wisteria?" Why, indeed! I hadn't the foggiest.

I'd made the one mistake a writer should never make. While I'd obviously found a handy supermarket cash-out slip for my note making, I hadn't dealt with my note within 24 hours. I certainly hadn't used any form of filing system - unless that's what you'd call the bottom of an old handbag.

Where A Writer's Notes Should Be Put

When I've been out, I'll usually fire up my computer as soon as I get home. I have a folder for document archiving that I've called 'Ideas'. Under there are a number of documents that I use as a filing system for my notes. Each note is put into one or more of the documents, depending where it fits.

Let's say I've made a note about Shahtoosh, and how the Tibetan Antelope is almost extinct thanks to our selfish desire for luxury. I'd transfer my writer's notes to a document called 'Environment', another called 'Wildlife' and a third named 'Fashion'. I could also put it under 'Human Selfishness', but I don't have one.

The point is that you should give your each file in your document archiving system a name that means something to you. If you mostly write about food and drink related subjects, you wouldn't need a filing system for 'Housing Issues'. If you did find something you'd like to write about housing, you could pop it in your 'Miscellaneous' file, a great place to rummage through when you fancy a break from your usual subjects.

No, what you need is 'Eating Out', 'Recipes', 'Wine', 'Alcoholic Beverages', 'Cakes and Deserts' or something along those lines. Only you know what best suits your writing.

Filing System Not Working? Don't Worry

When you first start working on your filing system, you'll probably make a few mistakes and find yourself moving things around. Don't worry - you'll get there in the end. Finding a document archiving system that works properly on the first try probably never happens. It's never happened to me, anyway.

Within each file-whether you've chosen to use an MS Word document or a plain text file-make sub-headings. Going back to the food and drink note making, sub-headings in the 'Eating Out' document could be 'Fast Food', 'Chinese Restaurants', 'Pub Meals', and 'Dinner Parties'. You could add more, obviously.

Do you see how a useful filing system is being built up?

If you think you'll have a lot under one heading, there's a second way of designed a filing system for your note making. Under your folder called 'Ideas'-or whatever you've chosen to call yours-you could have a sub-folder for 'Food and Drink'. The documents under this folder could then be called 'Fast Food', "Pub Meals', etc.

The point is, writer's notes get lost quickly so it's important you design a system that works for you. But just because you've designed yourself a mind-blowing filing system, don't rest on your laurels too much-it isn't all about note making, you have to actually transfer your notes, too!

Sharon Jacobsen is a full-time freelance writer living in South Cheshire, England. While she most enjoys writing about social and environmental issues, she'll happily populate your website with engaging, keyword rich articles on any just about any subject, from dog breeding to cricket.

To contact Sharon, or to find out more about her work, please http://www.sharon-jacobsen.co.uk

Why The Vacation Home Sale Market Is Unsustainable

The rental market and Vacation Home sale market is unsustainable. Property prices are still rising by appalling amounts.

Yes that's great on the surface, but match today's house prices with what people are quoting for rentals. Anybody seen a 20 or 30% rise in their income from guests?

Anybody seen flight prices coming down?

Anybody seen car rentals coming down?

Anybody seen attraction prices coming down?

Any form of economics will show that if you have a home and have a mortgage of anything in excess of $1000 with all the associated costs like utilities, management,

taxes, replacement and upgrades, and if a home is being rented for anything less than $80 a night based on 35 weeks rentals that home is being run at a loss.

There is ample evidence to show that that homes are being rented for less than that. Fortunately there is also evidence that owners are sticking to their guns and getting what their home is really worth.

This is not a Last Minute syndrome. Because our site is so popular it's easier for owners to stick out for the rates, but there are other rental sites that lead owners to desperate measures.

This is not to suggest that a market economy is wrong but too many have been left in desperate situations by false promises by a whole myriad of people.

The first reaction by owners is to cut prices. Unfortunately all that does is delay the final sad outcome.

It's a fascinating insight as to how people operate their homes, and interestingly, its usually owners of less than 18 months who offer low prices.

The long-term owners, even though they could afford it in the main, are not lowering their rates unless it's a special one off deal.

The long-term owners, feel they have seen it all before - potentially supply outstripping demand ? so they wait until all the other homes are filled with cheap rentals, till they know they can get the price they need to survive.

Is this a good strategy? That's for you to decide.

Although Florida has being full this year, experiencing what is probably one of the best seasons in the past 5 years, not too many owners are taking advantage of this.

Disaster looms ahead and the only winners in this situation are the realtors. The very people that probably got many owners in to the situation they are in now. Luckily at sites like ours, the owners are in control.

If the enquiries come through, its up to the owners to convert them to bookings, its up to them to decide on pricing, its their web site that is the brochure for guests to view, its their techniques for making sure converted bookings are satisfied.

As one of the most popular sites, our focus is on getting visitors, getting enquiries and not having too many owners competing for the same enquiries. And this we do quite well.

Vacation rentals are a business and like everything its supply and demand. It only takes one owner to drop the price below realistic levels to create a precedent. As always it should be your decision, because you know what works for you.

Hopefully this helps clarify a situation, which will cause a lot of heartache for people in the future unless rental rates improve.

Stewart Granville is a Florida vacation villas rental agent and operates the Florida Villas Rentals and Orlando Vacation Rentals sites

This article may be reprinted as long as the resource box is left intact and all links are hyperlinked.

Life After Life - Death Is Merely a Changing Room

Since I awoke from my three month coma in August of 2004, I have been asked many times about what I remembered and experienced. After looking over my notes and speaking with my wife and some of the medical professionals involved, I decided that it might be a good idea to write a short overview of these experiences. They were both wonderful and frightening, but the lessons I learned and the "gift" I was given are worth more than anything I could ever experience again.

When I awoke, I was told about my wreck and my coma. That wasn't all that exciting. But, what really kicked me in gear was when my wife and the surgeons carefully informed me about my deaths and myriad other events. It was all amazingly like a dream! I couldn't believe it! How could I have died if I feel more alive now than ever before? I remembered everything that happened during the noted coma. But, I never knew I was in a coma because I actually "lived my life" through what I now know were "trips" outside of my comatose state.

The medical professionals were amazed because I not only described activities that occurred to me physically, but I described the nurses and the rooms I was in during my comatose state. I then carried on about where I went, what I did, and what I saw. Mystified and concerned, my wife and the medical staff stepped outside to discuss my mental and physical state. My wife then re-entered and told me that I was never supposed to walk again. I was never to function mentally as I had. I was not to live but five more years on feeding tubes and a respirator in a nursing home. Ouch! I was a power lifter and a mathematician, writer, and software engineer! It just knocked me for a loop! But, this was not acceptable.

Now, I have to take a tangent to discuss what happened in my "death-zone", comatose excursions. It was an amazing adventure! I visited homes, people, and places of business that had come into existence during my coma and afterward. For example, I described one house to my wife and how to get to the property. I drew the map and the house's layout. We took a day and drove there to find that the exact house I "visited" was being built were I saw it in my death-zone travels. Another example was a "visit" with my brother, who is alive and well, as we ate at a restaurant, made of coral, by a body of water. Amazingly, in the physical realm, he came to visit and I took a picture of him when we went out to dinner. Upon review of the photo, I noticed that we were next to a lake with a coral statue standing behind him, outside of the restaurant. I've always had a bit of psi ability and have been practicing and studying it for years, but this was beyond me! These events, in addition to many others, caused me to consider that my travels were more than just mental twists and dreams.

However, back to the bad news, I had to deal with all of this without the realizations that slowly came back to me from my trips. I was blank and empty and going to die. What did I have to lose? I demanded the removal of the tubes and other paraphernalia as I didn't want to drag this on for too long for my wife. Let's just do it. I then, went to sleep.

Three days later I woke up in a rehab center. My blood pressure was normal and, having had my tubes removed, I was starving and had to go to the bathroom. It wasn't an easy task to "walk" to the bathroom, but I did. I then decided to take a further trip to the cafeteria. Of course, I didn't make it, but I was so close I could smell the hospital food. One of the assistants at the center caught me, put me in a wheelchair, and rolled me back to the room. Stubbornly, I crawled into bed myself. But, I did it!

After my single attempt to make it on my own, everything else came into place like a puzzle. One piece fit nicely into another. How I made it, no one knows. I was released from the rehab center in three weeks and, two months later, I am doing everything I did before the accident --- only better. I'm walking, driving, and traveling with my wife! I'm doing my writing, math, and software engineering again! I am better in the sense that I am a better person than I ever was before. Better in the sense that I have a greater patience and an understanding that I never had before. Smarter in the sense that my mind is more open and I no longer have the fears and baggage that I had before the accident. Richer in the sense that I have my life back.

But, how did I get here? I should be dead --- or so I'm told often as my doctors sign off on me. I know now that I was given "a gift". The gift is different for everyone. Some don't understand it and become bitter while others see it and want more of it. Smashing my head into the ground and being stuck on a 750 pound motorcycle during three flips is the hard way to receive a gift. But, it is more of an education and an "essence" than anything physical. It is me. It is you. It just ... is!

The gift is very simple and small, but very powerful. It is simply --- seeing and feeling. I lost that somewhere along the way. It is knowing what is there and seeing what is here. Feeling everything. Riding in the dream instead of chasing it. The memories, emotions, and feelings that taunted my life and vision are gone. I feel and see like never before. My wife calls my new gift an innocence. I call it a knowledge of all and the wonder of a child.

But, what does all of this mean? During my numerous trips in my dead-zones, I was greeted by many people who would speak to me and then tell me to gather my things. They were angry with me as I was told I was "in the wrong place". My things were these odd bubbles floating over my head that contained visual memories that were part of my life. I simply took out of the clouds those memories I wanted to keep. When I awoke, I was to have suffered horrendous memory loss. However, I've been tested and evaluated to find that I've not lost any mental function or memory. As a matter of fact, I recall things now that were amusing and wonderful parts of my life that I had long forgotten! I have so many new stories about my life that my wife enjoys at every dinner!

However, these people I mentioned would speak to me in my travels. I only remember extreme words and feelings as a flash, but I "feel" the results of these discussions. Issues that have been hidden, yet affective, in my life were discussed and resolved. It was as if I had to re-experience the events of my life, things I had forgotten, and resolve them --- Now! Amazingly, I recalled all of those forgotten, painful memories when I awoke. But, the pain was gone! They were just placeholder memories of times gone by. They became educational pictures on the walls of my mind as opposed to blocks in the way and baggage to carry in my life.

But, one of the many questions of my life, that was answered, was about death. Is the afterlife as final and drastic as religion teaches? Is there a heaven and a hell? Will I really see my relatives, my dad, when I die? Call it the ultimate research project, but the results were amazing. From my experiences in my coma and death-zones, I found that death is but a quick change in a dressing room. I merely changed "clothes" to continue down the path I was heading before! It was just life as it was and always will be. It is the life I led and experienced. It is a continuation of everything I was into and everything I wanted to be. Looking for a better life after death is for naught if the life we make in this physical realm is unbearable. If it is hell on Earth, then it will be hell "off Earth" as well. If the physical realm is heaven, then it will be heaven. It is the actions we take and the decisions we make "here" that determine what happens "there".

I learned from my discussions and travels that the body is merely a host and the important elements of our lives reside inside it, and around it. Although it was badly damaged, my body wasn't lacking the ability to walk, eat, and perform the necessities of a physical life. It was my soul, my higher self, that had been in a coma for years and hadn't come around as of yet. As it began to wake, it provided the energy and effort to make the body move and heal in its necessary ways. Now, it's all good and functioning as it should!

Speaking of my soul being in a coma, it is interesting to think that, through the years, we all become so keen at neglecting our higher self and our souls that the physical becomes the core. Feeling and seeing have become secondary to the physical temptations. The physical is only a temporary stage in our existence. It is the spiritual and higher aspects of ourselves that we must attend so that we can ensure that we have the fulfilling life we want now and later. The physical is never fulfilled as once the half-filled glass if full, it wants a bigger glass. The physical only knows the need for survival. It is the "souler" that adds the intelligence and creativity to living. The souler can be fulfilled in the simplest things and is bent on living to the best that it can be in all ways.

Although it is a gift that they gave me --- to come back and be --- I must add that you should not try my trick at home. Crashing on a mountain, falling into a coma, and then dying is not a way to spend the summer. Although Las Vegas has a hot summer, I could have simply gone to the lake for the time I spent asleep. But, all that I learned and feel now can easily be integrated into any life simply by stepping back and evaluating what is truly important. Let the souler come out and rule the physical! What truly means something to you? Who truly means something to you? Where do you want to go?

In the end, it wasn't a miracle. It was the harshest, yet most rewarding, experience of my life. It is a chance to create my heaven for my next visit. It is a chance to appreciate so much more. It is a chance to give so much more. It is a chance to be so much more. It just ... is!

About The Author

Edward B. Toupin, Ph.D. is an author, publisher, life-strategy coach, counselor, Reiki Master, and technical writer living in Las Vegas, NV. His research focus is on cognitive transformations, epistemology, and metaphysical topics. His experiences have spawned a new series of articles and a book project entitled "Dynamics of Life" that peers into the hidden recesses of our physical and spiritual interactions.

For more information, and to find out about his upcoming books, e-mail publish@toupin.com or visit http://www.make-life-great.com or http://www.life-vision-imagineering.com!

Copyright (c) 2004 Edward B. Toupin, Ph.D.

etoupin@toupin.com

In Sales Service Means Business

Some businesses flourish while others slowly fade away. There's usually a good reason. Here are two examples.

Bernadette, my wife, has a busy schedule. She will often call for a manicure at the last minute. She's been going to Carol's Beauty Shop and Day Spa for the past two years. According to Bernadette, whenever she calls Carol and regardless of how full her schedule is, she is always pleasant, professional and very accommodating.

When Bernadette calls and asks "Do you have an opening for a manicure this morning," Carol never says no. You can hear her smiling on the phone when she says, "Sure, let me see what's available for you, I'm sure we can fit you in." Then after looking at the appointment book she says, "I can put you with Rosa at ten or Carla at eleven, which is better for you?"

Her business is booming. Carol started with a staff of two and now employs twenty. She combines the right words with a great attitude.

Example number two. Last week, I needed some office supplies. I went to the Office Max store in Vernon Hills, Illinois. It's big and it's close and I always have to wait. It was 2:30 in the afternoon and there was a line at the only cash register that was open.

The woman in front of me was buying about six items including a day timer. The day timer was missing the bar code needed for scanning purposes. The cashier grabbed the microphone and called for assistance. The man approached, with a face that declared, "this better be good."

He left to go find the price. The customer in front of me said he was going in the wrong direction and took off to find the item herself. Now there were seven people in line. We were waiting, waiting, waiting . . . the very thing I enjoy most, especially when I'm in a hurry.

Finally, after what seemed like an eternity, I speculated quietly to the cashier, that if this kind of service keeps up, Office Max would be out of business in a few years.

The cashier looked at me and said with a scowl, "Good, we all hate working here anyway."

After awhile longer, I paid my bill and left wondering where I'd be getting my office supplies in the future.

Some businesses flourish while others fade away. The people make the difference in every selling situation. Here are three things to remember every day if you are serious about growing your business.

1. Show up with a positive and professional attitude every day.

2. For all routine situations, know exactly (word for word) how you'll deal with them.

3. Focus on exceeding all customer expectations every time.

The key to success is you and you really make the difference. It's hard to focus on the customer and not have them really appreciate your effort.

Good service has its own reward. So does bad service.

Jim Meisenheimer is the creator of No-Brainer Sales Training. His sales techniques and selling skills focus on practical ideas that get immediate results. You can discover all his secrets by contacting him at (800) 266-1268 or by visiting his website: http://www.meisenheimer.com

Media Training: Stop Talking, Already!

THE TWO MINUTES UNDERDOG

Edward Everett was one of the most famous orators of his time. Standing before an audience of thousands in a Pennsylvania field on a cold winter's day in November 1863, he delivered one of the impassioned speeches that made him famous. His two-hour speech reportedly captivated the crowd.

The poor fellow who was scheduled to speak after him had only prepared a two-minute speech.

The man was Abraham Lincoln, and the speech was the Gettysburg Address.

Less is more.

ACCOMPLISH MORE BY SAYING LESS

Most interviewees are experts in their fields. They have a lifetime of acquired learning in their subject, and could easily pontificate for hours about even the smallest detail. Their expertise rarely fails to impress at dinner parties, and they are regarded as wise counsel amongst friends.

But in the setting of a media interview, they almost always say too much.

Perhaps they feel the need to demonstrate the depth of their knowledge in an attempt to build their credibility. Conceivably they think that giving a reporter extensive background is helpful. Or maybe their nervousness uncontrollably propels them to chatter endlessly. Either way, they've lost total control of their message, and are inevitably disappointed by their quote in the next day's paper.

An interview isn't about demonstrating knowledge ? it's about organizing knowledge. Instead of downloading raw information to a member of the press, interviewees should prepare no more than three main message points (single sentences) prior to the interview. During the interview, questions should be answered directly ? but quickly ? before segueing to a prepared message.

In general, try to keep your answers to 30 seconds or less; complicated questions can occasionally require up to a full minute. By doing so, the audience stands a much better chance of actually remembering your most important points. Remember ? even the smartest audience won't be able to recall everything you said. But they will remember the highlights ? if they remain unburied by nonessential verbiage.

THE LESS YOU SAY, THE LESS YOU STRAY

Another reason to "talk short" is that it limits your risk of saying something you'll ultimately regret. As an interview continues, most interviewees become more comfortable. That's a good thing. But too often, they become victims of what I've dubbed, "The Seven Second Stray."

The Seven Second Stray is the often inevitable moment when a comfortable interviewee makes a slightly sarcastic or flip remark. The spokesperson may have been on message for the other 59 minutes and 53 seconds of an hour-long interview. But I can almost guarantee that the reporter will ultimately use the less-than-favorable seven seconds. Why? Because it's unscripted, off-the-cuff and probably more dramatic than everything else you've said.

BILL CLINTON BOMBS

Before he became president in 1993, Bill Clinton was best known for his 1988 nominating speech at the Democratic National Convention.

His speech droned on for more than an hour. Television cutaways showed delegates of his own party nodding off. When he finally uttered the words, "And in conclusion," the delegates cheered wildly.

A few nights later, he appeared on Johnny Carson's "Tonight Show." Carson's first question? "So, governor, how are you?" Without pausing, Carson reached under his desk, pulled out an hourglass, and turned it upside down. The audience roared.

Less is more.

Brad Phillips is the founder and president of Phillips Media Relations. He was formerly a journalist for ABC News and CNN, and headed the media relations department for the second largest environmental group in the world.

For more information or to sign up for free monthly media relations and media training tips, visit http://www.PhillipsMediaRelations.com.

Homework Doesn?t Have to Be a Battle of Wills

Homework. It doesn't have to be a daily battle of wills between child and parent. There are several strategies and elements that a parent can use to maximize an opportunity to support a child's education and to massage the parent/child bond. For the parent, it is a way to understand what is going on at school and an opportunity for communication. Simply put, a parent has the ability to guide a child to positive feelings about education and to the rewards of good efforts.

Teachers need to have parents on their side, not for the teacher's benefit, but for the child's. When a parent gets involved and stays involved on a routine basis, this catapults the child to another level. A parent who reads to a child, models life-long learning, participate in school events and monitors homework time is doing his or her job of setting up the child for success.

The Five Essential Elements of Helping Your Child with Homework are: knowing the homework basics and the whys; knowing how to set up a proper environment; knowing how to monitor a child's work; knowing how to provide the appropriate guidance; and knowing how to communicate with your child's teacher.

Essential Element # 1 - Homework Basics

Getting to know the basics of homework, the ins and outs of the process, is critical. Think of it as a perfect platform for a parent to be involved, in a very meaningful way, in a child's education. Think of it as one of the greatest challenges that a parent can ever face. Finally, think of it as an everyday routine that needs to be a primary function of family life.

Think about the reasons for homework to begin with. This is ammunition for a parent when responding to the typical child question, "Why do I have to do homework?" Homework helps the child do the following things: reviews previous learning; provides opportunity to practice; readies the child for the next lesson; expands reference skills using the library and internet; supplements and extends learning; provides opportunities for exploring subjects in more depth; helps the child become an independent worker; and allows for exploring individual interests. Keeping these lofty goals in mind will help a parent when the child starts to balk from time to time. Patience and perseverance is the mental state that parents must adopt. Staying in a positive mode, along what might prove to be a bumpy road, is the preferred approach.

Essential Element # 2 - A Proper Homework Environment

If a child believes that a parent cares and that there is a good reason to complete assignments, the child will value education and the routine of homework. A child needs to see that homework is as essential to education as training is to an athlete.

There are several considerations, which provide a great deal of flexibility, when setting up a good homework environment for a child. A parent should work with a child to make some of these decisions together. Research shows that the following areas need to be addressed: schedule a priority time, which may need to flex if there are dance lessons, sports teams, etc.; choose a specific place that is comfortable and works for the family; minimize distractors, such as TV; organize school supplies and materials; be a good role model by reading, playing educational games, and other appropriate activities; and show interest in what the child is working on.

Essential Element # 3 - Monitoring the Homework Routine

How closely a parent should monitor the homework time will vary from child to child. Those who do not work well independently will, of course, need intensified monitoring. Teachers may have varying views on the parent's monitoring role. It is imperative that a parent talk with the child's teacher to get an understand of the best way to support the child at home. A "never, never rule" is that you never do your child's homework.

Being available for and in close proximity to the homework area is important. At the end of the homework time, a parent needs to thoroughly check to see that the assignments are complete. Asking the child what they were supposed to do and having them explain the assignment is a very effective way to wrap up the summary portion of the homework routine. This can also be a good way to start the session if the child tends to procrastinate about getting down to the assigned tasks. A parent should always be alert to teacher comments that may be on homework and other school papers. These can be red flags for the parents.

Essential Element # 4 - Providing the Appropriate Guidance

Supporting homework routines includes the appropriate guidance in scheduling other activities. Left to their own devices, most children will choose TV or video games over homework. There is a place for the television watching and the game playing, but a parent and child need to formulate a limited time for these. Homework has to be the priority.

Some of the specific techniques in guidance can include the following: encourage independence in completing homework; assist the child with organization skills, such as using folders; reinforce good study skills; help with practice and drills, for example multiplication flash cards; help the child learn about budgeting time to complete all tasks; talk about the assignments with the child; and provide praise throughout.

Essential Element # 5 - How to Communicate with the Classroom Teacher

A parent should contact the child's teacher if the following issues arise: directions for homework are not clear; the parent can't provide the necessary materials and supplies; the child is overly disorganized; the assignments are too easy or difficult on a consistent basis; and the child has missed several days of school and is behind on a massive amount of work.

As early as possible, contact the child's teacher when there is a problem. A parent should take some notes to the meeting in order to be specific about what problem needs to be addressed. Work together to find a solution. It important that whatever is agreed upon that the parent and teacher monitor the results. If there no change after 3 o 4 weeks, the parent should follow up with another meeting request. Don't let things go wrong too long.

The homework environment does not have to be a battleground. However, it can easily turn into one if the parent does not see the big picture and take control of the situation. A parent needs to seize this daily routine as an opportunity to be involved with the child and to be the child's number one supporter for school success. Here's a chance for a parent to give a meaningful gift to a child - a positive attitude toward responsibility, independence and educational accomplishments.

Copyright usage: No permission is needed to reproduce this story. The About The Author statement must remain in tact. I possible, we also request notification of where the article is being used so reciprocal links can be considered. barb@sbmag.org

About The Author Barbara Snyder M.A. Ed. is a retired California Distinguished School Principal and Coordinator For Human Resources. She has a master's degree in Curriculum and Instruction. She holds elementary education, secondary, community college, and administrative credentials. She is currently the publisher of http://EducationResourcesNetwork.com, co-publisher of Strictly Business Magazine at http://www.sbmag.org and Student Teacher Supervisor at Chapman University.

The Benefits of Meditation: Tips and Techniques

Meditation is healthy, safe and affordable. In fact it's free. The only expense you'll have is a meditation mat, which isn't especially necessary-at least from my experience. Meditation has been around for 5,000 years, and was originally a spiritual component of yoga. Through the years non-yogis adopted it, intuitively sensing and connecting the practice with greater peace of mind. Personally, I can't say enough good things about meditation. Its use has rewarded me with less worry and much more energy. But I've never been one for anecdotal evidence. Let's get to the science?

Transcendental Meditation

Recently, there's an incredible amount of science tied into the benefits of meditation. The studies are endless and cover a variety of meditative practices. On Transcendental Meditation alone (mantra repetition) there are over 500 studies. Some are more noteworthy that others. A study in the Japanese Journal of Public Health found that through Transcendental Meditation, industrial workers sleep improved and their smoking decreased. Another study conducted at the MERU Research Institute, in Buckinghamshire, England found that the length of time practicing the Transcendental Meditation and TM-Sidhi program correlated with younger biological age and younger functional age.

Mindfulness Meditation

Mindfulness meditation, which asks us to focus on our breath to facilitate awareness of the present moment, is another widely studied meditation technique. After studying the effects of 8-weeks of mindfulness meditation on participants, a 2003 report in the Journal of Psychosomatic Medicine concluded: "A short program in mindfulness meditation produces demonstrable effects on brain and immune function." Impressive, but fairly vague. To get a more committed response to the benefits of meditation we have to turn to Taiwan. In 2002 their journal Chang Gung Medicine reported that "training in MM may be a medically superior and cost-effective alternative to pain medication for the control of headaches with no underlying organic causes in highly motivated patients."

Stress Reduction and Meditation

What causes these positive physical changes? To answer this, other research has looked at the specifics of what happens in the body during meditation. . Researchers at the Maharishi School of Management in Fairfield, Iowa, found that meditation has an enormous impact on stress reduction. When they examined a group who had meditated for four months they saw that they produced less of the stress hormone cortisol. They were therefore better able to adapt to stress in their lives, no matter what their circumstances were.

Having balanced cortisol levels is essential to mental and emotional health. Notice I say balanced rather than none. We don't want to completely eliminate cortisol. If we did we'd be dead. Even low cortisol levels can be dangerous. Not enough cortisol is the identifying trait of Addison's disease. John F. Kennedy had this condition, which he denied passionately during his presidency. Yet during his term he regulated his levels through hydrocortisone (synthetic cortisol). The reverse of JFK's condition is called Cushings Syndrome.

The five most common and noticeable changes of this condition include; red face and puffy cheeks; excess fat surrounding the collar bones, muscle weakness, and hypertension. But we don't have to have Cushing's Syndrome to be damaged by extra cortisol. The changes we experience may be subtle variations of these. Plus, the changes caused by excess cortisol are age dependent. Young people may stop growing and teenagers can develop acne. The mature among us aren't safe either. Since excess cortisol damages bone-tissue those over age 60 may develop fractures related to osteoporosis. So it's evident that if we can regulate cortisol, especially through a natural process, we owe it to ourselves to try.

Other Benefits of Meditation

Regina Drueding, MD, is a meditation instructor at Life Circles in Utah, USA. She quotes the benefits of meditation as follows: "more energy, improved quality of sleep, decreased anxiety, lessened chronological aging, improved concentration, improved visual acuity, increased alertness and heightened immunity." She writes: "Besides the benefits mentioned earlier, meditation results in improvement of hypertension, sleep disorders, headaches, heartrhythm disturbances, chronic pain ? pain due to cancer, infertility and irritable bowel syndrome. Following meditation, mental and physical refreshment result ? and benefits are cumulative with regular practice."

How to Meditate

Meditation is both simple and complex. It's like defining the color orange: When you see it you know it. Similarly, the experience of meditation is best, well?experienced. In an article in New View magazine, Shippensburg University's Dr. C. George Boeree describes the basics of Buddhist meditation. In summary, the beginner's technique is as follows:

1. Sit or kneel comfortably.

2. The hands are loose and open with the palms up, one atop the other and thumbs lightly touching.

3. Head is upright. Eyes may be closed or open. If open they should focus on your hands or a spot nearby.

4. Beginning meditators should count upwards to ten on each exhale. Breathe in a relaxed and natural way. Then begin again at one and repeat. Continue to breathe naturally.

5. Continue for 15 minutes.

In my personal experience, I don't find that the specific length of time is as important as repetition and persistence. To paraphrase, 10 minutes daily beats 15 minutes once a week. This brings me to another point: We all have different personalities and as such, different meditation approaches suit some more than others. Thankfully there are many varieties of meditation. Some varieties have sub-varieties.

Mindfulness meditation is one of these versatile practices. Perhaps it's because its essence-awareness of the present moment-is so versatile. Mindfulness in our daily life can be practiced by slowing down and attending to our surroundings. What are our 5 senses telling us? We can use mindfulness in the middle of a hectic day, such as paying attention to our breathing when stopped at a traffic light. We can also use other everyday events as triggers for mindfulness. Buckling your seatbelt? Make this a reminder to return to the present. Really think about what you're doing and the details of the experience.

The more traditional may benefit from a more formal mindfulness practice. You may sit in the identical form as in traditional Buddhist meditation- on a chair or kneeling. However, you may also sit with your legs crossed. Your eyes are closed and your posture is both straight and relaxed while your head remains upright. Focus on your breath and allow mental chatter to float by without regard. Thoughts, emotions and sensations will come, but don't be influenced by them. Keep focused on your breath. If you are getting involved with your thoughts don't worry-your efforts aren't destroyed. The key thing is to bring your attention back to breathing and continue. This can go on for 5 minutes to 5 hours. It's up to you.

Transcendental Meditation is another popular form of meditation. Generally, this type is practiced twice daily for a period of 15-20 minutes. Again, this technique involves sitting comfortably. Yet in contrast to basic Buddhist the eyes stay closed. Each student is given a mantra and is instructed to induce relaxation through use of this mantra. Since many of either can't or won't go to a formal TM class, a no-fail mantra I recommend is the classic OM. In The Heart of Yoga, T.K.V Desikachar writes that repetition of "OM" enables us to maintain mental and emotional calmness, overcome obstacles and enable understanding. It is the shortest of the mantras, and is said to be suggestive of God. If you're uncomfortable with the religious aspects of OM I suggest a word that has positive meaning for you, such as love, calm or peace. Calm is an ideal substitute, since vocally it resembles OM.

Final Word

You may never, ever choose to meditate. Yet if this is your choice it may be valuable to question why. For a long time I was reluctant because of images of the dropout hippie 60's. Yet when I tried it the experience overcame my reservations. If you try it the same may happen to you. If it doesn't you haven't lost any money, and you've gained a new experience.

Resources:

Getting in the Gap: Making Conscious Contact with God Through Meditation (Hay House Inc., 2003)

The Miracle of Mindfulness by Thich Nhat Hanh (Beacon Press, 1975)

Galina Pembroke