This technique was designed to help people relieve stress,
get centered, and take control of their lives. It was developed by Dr. Eric
Maisel, who is a licensed family therapist and specialist in the field of
creativity. Dr. Maisel has found a way to combine the techniques of Western
cognitive psychology - thinking - with those of Eastern mindfulness -
breathing.
The Ten Zen Seconds technique is called
"incanting." It combines breathing with specific thoughts like
"I am taking action," "I am free of the past," "I am
equal to this challenge," and "I trust my resources." If you're
familiar with affirmations, these will seem similar. They're shorter and
simpler, though, and they're always synchronized with breathing - a five-second
inhalation and five-second exhalation. The first part of the thought is
"said" in the first five seconds and the last part in the second five
seconds - for a total of 10 seconds.
This technique is based on theory, but it isn't just theory.
It was tested by real people who helped refine the process down to 12 basic
sentences. That made it even simpler. But the testers also came up with some
very creative ways to use their Ten Zen Seconds - for example, at the beginning
and end of a specific task like washing dishes or writing an article.
The Ten Zen Seconds technique has some advantages over other
forms of self-help. For one thing, it's fast - 10 seconds is not a lot of time
- so it can be used even by people who are in a hurry.
