GP document - Mindful Timekeeping

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Being a anxious person, fear was apredominant emotion. I experienced paranoiatwice, like never before! Its funny now, but Icould not sleep an entire night as Iexperienced heightened fear of snakes. It wasaccompanied by flashes of visuals of snakeeverytime I closed my eye along with creepycrawly feeling. I had to check my beddingin between to make sure that there were nosnakes. Never in my life I had experience suchparanoia. And at this point, I felt like leaving thecourse.Next morning, though I thought I wont be ableto go and sit for the meditation at 4.30am, to mysurprise, I did! Never in my life had I bouncedback this fast.I cried through the sitting initially, followed byfeeling drained, but by the end of the day I wasover the experience. And that chapter wasclosed with talking to the teacher, she gaveme the reassurance that it is nothing to worryabout. The set up doesnt encourage speakingmuch as it encourages sitting with everyemotion that you experience, experiencing itfully and eventually let it pass.The very first time I tried Vipassana, on thefourth day of the first retreat, it felt like a panicattack- stiff and hurting arms with fewshooting pains and trembling sensations atdifferent points. This made me feel that may beI’m not fit to practice the technique. To whichthe teachers said, “Such sensations are alwayspresent in our body and they are constantly influx, we are rarely sensitive enough to be ableto observe them. Previously you observed itlike a patient. On practicing vipassana onedevelops the faculty to observe thesesensations all the time non-judgementally.”This gave me a new perspective to look atexperiences of panic attack.Finding convictionImportance of trusting in one’s beliefs was animportant lesson imparted by a teacher at NID.It did not make so much sense until theVipassana experience. I’ve tried to find ways todeal with it in the past with the help ofvarious mental health interventions. All of ithelped in mitigation but either I did not believecompletely in its benefits or at some point myanxiety regarding it made me stop completelybelieving it. My first vipassana experienceimparted a sense of trust and hope like neverbefore. It also made me realise trust insomething makes it work better.AftermathI continued practicing as advised for two years.This was an easy habit to inculcate as therewere friends around who practiced as well. Itook up the course again after seven months.It was easier to listen to instruction better thistime as I was not overwhelmed like the lasttime. Regular practice of vipassana, made mecalm, complacent and hopeful and keptanxiety at bay to a great extend.The other sideThere is a lot of naysaying when it comes tovipassana and mindfulness. From callingvipassana a cult to scrutinizing mindfulnessmovement for being a 4 billion dollar industry.Thus it felt important to document a personalaccount.Vipassana is probably a practical version ofself help. Basic discourse overlaps what wecan read in many self help books, andprobably it is what is universally preached.46Nileena Rajan | Product Design | M.Des
Key takeawaysfrom VipassanaexperienceA retreat is an extrinsic motivator forresetting lifestyleVipassana course acts as the much neededextrinsic motivation to structure a healthylifestyle. During a 10 day course, one has tostrictly wake up at 4.00am every morning, eatclean and less at set windows of time andfollow a very structured routine. The effects ofthis lasts for a few months and with some carecan be sustained for longer.Meditation acts as a keystone habit*It brings structure to each day and has animpact on other activities in the course of aday.Body scanning is an exercise for mindOur mind has the habit of constantly engagingwith fleeting thoughts and reacting to them bygenerating emotion. This habit can put us inemotionally difficult places at times.Therefore body scanning meditation is anexercise in which you train your mind to divertthe focus from thoughts in your mind tosensations in your body. This also aids inconsciously training allocation of attention.Vipassana also trains to catch distraction.Importance of presentPresent moment is an outcome of interactionof :Body- the sensations experienced by it, theeffect it has on our mindMind- the thoughts in the mind, emotions thatarise with it, the effect it has on the body (ourthoughts/emotions trigger an associatedsensation in the body).Environment- Our physical and socialenvironment.Consumption- Everything from the air webreathe, the food we eat and everything oursenses consume.Paying conscious attention to each of thesefactors influencing the present is beneficial forholistic understanding of an individuals being .Practicing equanimityAccording to the discourse, ‘if you crave forpositive experience/feeling/emotion, oneis bound to suffer while facing a negativeexperience/feeling/ emotion’. What you feelis fleeting, therefore its important to train themind to develop the faculty to be equanimousand observe the experience/ emotion withoutbeing reactive to it.* Keystone habit is a term coined by author Charles Duhigg, in his book Power of Habits. It is defined as small changes or habits that people introduce to theirroutines that unintentionally carry over into other aspects of their lives. Eg: Exercise, sleep, prayer, making a donation etc.National Institute of Design | Graduation Project | 202047
Page 1 and 2: GRADUATION PROJECTMindful Timekeepi
Page 3: The Evaluation Jury recommends NILE
Page 7: AboutNational Institute of DesignTh
Page 10 and 11: AboutGraduation ProjectThe end of t
Page 13: A teacher affects eternity; he can
Page 18 and 19: Getting started with a brain dumpin
Page 20 and 21: Contents1. Timekeeping2. Mindfulnes
Page 22 and 23: 221HistoryNileena Rajan | Product D
Page 24 and 25: 1.1 History of time-keepingFor thou
Page 26 and 27: Timeline oftime-keepingdevices [3]3
Page 28 and 29: 1.2 Body clockIntroductionThere is
Page 30 and 31: Almost all physiological parameters
Page 32 and 33: 1.3 Time PerceptionIntroductionThe
Page 34 and 35: Table 1.1 Tabulated desired levels
Page 36 and 37: 1.4 Social Time“Viewing the world
Page 38 and 39: Mindfulness, itswidespread applicat
Page 40 and 41: 2.1 Mindfulness and mindfulness mov
Page 42 and 43: Fig.2.2 Pagoda at Dhammagiri , Igat
Page 44 and 45: Research Institute who popularisedV
Page 48 and 49: 2.3 Neuroscience of MindfulnessAn e
Page 50 and 51: How does meditation work?Meditation
Page 52 and 53: 2.4 DistractionTime management is p
Page 54 and 55: What are the problems peopleface wh
Page 56 and 57: 3. 1 Primary Research IThis is the
Page 58 and 59: Krishna Maniyadath26Research Schola
Page 60 and 61: What is measurable ismanageable.Moh
Page 62 and 63: A day in lifeBoardA day in life boa
Page 64 and 65: Table 3.1 Tabulated primary researc
Page 66 and 67: 3. 2 Primary Research IIIntroductio
Page 68 and 69: Fig3.4 Graphical representation of
Page 70 and 71: 3. 3 Timekeeping at presentAlong wi
Page 72 and 73: GoogleDigitalwellbeingDigital Wellb
Page 74 and 75: Looking atexistingapplicationsThe p
Page 76 and 77: To do by MicrosoftSanvello Dailyio
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Page 80 and 81: 3.4 Future Consumer 2022 by WGSNThe
Page 82 and 83: Documenting the processinvolved in
Page 90 and 91: Ideation 1.0Ideation 2.0Ideation th
Page 92 and 93: A visual feedback based on time spe
Page 94 and 95: Taking inspiration from a fidget sp
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Digital tabletop organiser. Screen
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A dusk and dawn simulator clock. A
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Ideation 2.0The phase one of ideati
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IdeationthroughJournaling104Nileena
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The nuances identified throughmindf
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Identifying and listing thecharacte
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MindfulscreenJournalingIn this digi
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RevisitingfamiliarityTime-careAs a
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Possiblefeatures tobe exploredGrati
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Moulding a mindful timekeepingprodu
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MoodboardsEvery sunrise is a fresh
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Mindful TechSoothing ZenwareImages
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Product-UserInteraction130Nileena R
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Time Sol is a smart clock attemptin
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Planning and executionIt is a habit
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Product Every MorningPrompts are se
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Strategy for the dayStrategy for th
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Mood trackingMood tracking made eas
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NudgesUser can set timely reminders
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Form exploration144Nileena Rajan |
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User product interaction and ergono
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Technical drawing148Nileena Rajan |
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Time-SolA mindful smart clock150Nil
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“As we begin, however, we must fi
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AcknowledgementMy earnest gratitude
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[13] ZimbardoPhilip, Boyd John, The
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