There is a wonderful meditation technique that allows me to get into deep pure awareness in just 3 minutes.

I use it to “momentarily deactivate” my brain during 25 minute high-focus work sessions (See: Pomodoro technique), recalibrate my focus and stay productive. Below are links for 3 minute meditation audio files.

 

From Inc.com:
“A study in the journal Cognition reveals that people can maintain their focus or “vigilance” much longer when their brains are given something else to think about every 20 minutes. […] This trick is called momentary deactivation.”

 

The technique is called “Just Note Gone”.

In the past I used to meditate by putting awareness on an object such as f.ex. my body sensations or breath. After a short while I always drifted off in thoughts, and got annoyed that I’d been unable to keep focused on my object of awareness. This was very frustrating.

When I practice “Just Note Gone”, I pay attention to the ending of sensations / thoughts / sounds / tensions / etc., and mentally acknowledge the ending with “Gone”.

 

  • Whenever I notice the release of tension in the body, I mentally comment “Gone.” when the tension is gone.
  • Whenever I notice that a sound just stopped, I mentally comment it with “Gone.”
  • The same when I’ve been drifted off in thoughts: In the moment I notice that I’m drifted off, I mentally comment “Gone.”, and am back in awareness of my body sensations.

 

The most powerful thing about this technique, for me, is that I don’t get frustrated that I’d been drifted off in thoughts. With other meditations, I drift off in thoughts, realize that I’d been in thoughts, and feel annoyed. With the “Gone” technique, I celebrate the return of presence, and the opportunity to practice noticing “Gone”. It’s a radical shift in connotation about drifting into thoughts: from frustration to celebration, and using it as a tool.

 

Explanations:

Short explanation by Chade-Meng Tan, out of Timothy Ferriss’ book “Tools of Titans”

More detailed explanation by Shinzen Young

Audios:

3 minute meditation, 3 minutes of ocean waves

3 minute meditation, 60 minutes of ocean waves