When we are truly relaxed, both mentally and physically, there are changes in the brain wave pattern until it is predominantly located and fixed within the alpha state. Within this particular state the brain triggers chemicals known as endorphins. It is in fact this chemical trigger that has the benefits that are experienced as a feeling of well-being. Indeed, endorphins have frequently been called “nature’s very own special opiates”. Meditation is one of the easiest ways to achieve this, and these good feelings can easily linger for some time after the meditation has ended, the length of time varying considerably. There is also a real physical benefit, as these endorphins boost and recharge the immune system, helping you to fight off all kinds of infections.
One writer, Ernest Rossi, has formulated the 20-minute rule which is based on the theory of ultradian rhythms. Ultradian rhythms are biorhythms that the body works through during each day – a little like hyperbolic curves of energy which repeat every 90 to 120 minutes. Naturally, it would be best to work only at peak performance times, but this is just not possible. However; timing work breaks to coincide with the mind/body slow-down pattern every 90 minutes does ensure maximum productivity and restricts the potential build-up of stress.
Rossi suggested the pattern of working for 90 minutes and then taking a brief 20-minute break. Short haircut for girls He himself usually lies down and meditates during this period because it is the best form of total mental and physical relaxation, and is good preparation for returning to optimum mental processing.
It is important that these breaks take place every 90 minutes or so, and in such a way as to completely change the mind/body state. Ideally, you should stop all work activity and experience a change of physical status (standing rather than sitting, looking into the distance rather than close up, for example) and mental focus. A 20-minute meditation is ideal and the benefits will be felt immediately. On returning to work after the 20 minutes, you will see things afresh and deal with them more efficiently, as you are ready to climb to peak performance on the biorhythmic curve. The feeling of well-being lasts into the next 90-minute period.
To be at your best for meetings ensure you take regular breaks.
Gaining the meditative state Many religious groups. as well as adherents of Transcendental Meditation, talk of using a sound, or mantra, to help with meditation. The constant repetition of a phrase, word or sound (aum is commonly used in Hinduism) creates the alpha state by an almost hypnotic focus of attention upon that particular sound. In fact chants repeated again and again can lead to its members reaching a high.