If there’s an activity that could unequivocally be described as low-tech, meditation is it. All it consists of, after all, is sitting quietly as you clear your mind and concentrate on nothingness. Believe it or not, however, your Apple tech can help you on your journey toward nothingness—or “mindfulness” as practitioners prefer to call it. But before we detail the specific Mac- and iPod-based meditation tools, here’s a short introduction to the concepts involved.

Mac-Side Meditation. Jeffrey Brantley understands the urge to smash a misbehaving office printer as much as anyone. But as a student of meditation, he has a coping mechanism that most people don’t—mindfulness.

Brantley, a medical doctor and author, describes mindfulness as being present, or “paying attention in a friendly, nonjudging way.” Buddhist monks have practiced mindfulness meditation for millennia. The most basic mindfulness exercises focus attention on the breath for a few moments at a time, gently reclaiming attention as it wanders.

In a lot of ways, Brantley says, mindfulness is the opposite of the anxious, distraction-prone, multitasking state that so many of us experience daily. Multitasking becomes a difficult habit to break because it creates a feedback loop in the mind, he says. As the brain grows accustomed to that level of stimulation, it seeks it everywhere. We find ourselves checking our email when we should be enjoying our evening.

But here’s the good news: The mind is plastic. It learns new skills with practice. A little bit of mindfulness each day encourages the ability to be present and aware. And moments of mindfulness can be cultivated anywhere.

“It’s kind of like cross-training. You want to practice, not multitask,” he says.

When it comes to enlisting your Mac to help with mindfulness, Brantley offers three additional tips:

1. Even short breaks help. Meditation doesn’t have to take an hour or even a half an hour. A moment of mindful breathing can reclaim your attention from stressors and make you more productive throughout the day.

2. Repurpose OS X notifications. The average Desktop is full of interruptions—the ding of a new email message, IM, or meeting reminder chief among them. Make mindful meditation a regular exercise by using those interruptions as cues to take a moment for yourself.

3. Think like a Happy Mac. Stress and negative thoughts seem overwhelming because they hijack our awareness, says Brantley. Often, simply making a conscious note that you’re suffering from stress can help you cope with it—and bring your smile back.

To assist you in your Apple tech-aided journey toward mindfulness, 
here are three more tools for your Mac and iPod:

1. Meditation Timer

It’s hard to relax if you have to keep checking the clock.

This widget counts down from your desired session length so you don’t have to keep an eye on the clock while trying to clear your mind. You can set it as long or short as you like, and the widget can delay the start of the countdown for up to three minutes while you silence your cell phone and set your IM status to away.

www.meditationresources.com
Price: Free  Requirements: OS 10.4 or later
Developer: Meditation Resources

2. Karma 1.0

When your spouse accuses you of neglecting your share of the housework, point to your good deeds.

For anyone used to a lot of bells and whistles in their software, Karma will likely appear so lightweight as to be effervescent, but that’s the point. The app serves as a logbook for good deeds. Each time you deposit a good deed—called a “token”—you’re rewarded with a poem or an aphorism.

www.bravobug.com
Price: Free  Requirements: Mac OS 10.4 or later
Developer: BravoBug Software

3. Chill
If you find meditating difficult without a guide, check out the free Chill Meditation podcast in the iTunes Store. Each week, host Deborah DeVries guides listeners through a meditation session. Episodes are between 8 and 12 minutes long—perfect for a short break. In addition to the calming music and sound advice, listeners get to enjoy the host’s lovely British accent.

iTrain, You Train, we all Get Fit!

Forget the $10 for the workout program. How much to look like the models on iTrain’s website?

For those of us who need a little help getting started or keeping up a fitness regimen, iTrain.com’s audio programs for the iPod might be just the ticket. The site offers multiweek training programs for fitness goals from weight loss to body sculpting—all in standard MP3 format. A subscription fee of $16 per month gets you three courses per month. Purchased à la carte, training programs cost between $8 and $10 each—about the same as an album from the iTunes Music Store, but much cheaper than a bigger pair of pants.

Runner’s Log

When you and a friend are running from a mob of iPod-envying Zune users, you don’t have to outrun the mob—just your friend.

For runners and walkers who like to track their treks, Runner’s Log offers a variety of ways to record and analyze your progress. The app automatically computes calories burned from distance and lap time, and graphs display improvements over previous workouts. Lap times can be imported from the stopwatch on an iPod (a big plus since you’re probably already taking it to the track), as well as from a Nike+. (Sadly, importing from the iPhone isn’t yet supported.) Metrics aside, optional records include weather conditions, free-form notes, and the location of each run. We’re not the world’s most faithful walkers, but Runner’s Log impressed us with its focus and clean design. The free version limits you to 10 sessions, so you’ll have to purchase a license for the long haul.

www.downtownsoftwarehouse.com
Price: $19.95  Requirements: OS 10.4 or later