Just as the human body can be put through a series of rote exercises to increase its strength, stamina and efficiency, so too do I believe such exercises can benefit the mind. Below, I've listed a few "thought exercises" that I have found useful for helping to strengthen me, move me on the path to wisdom and serenity, or aid me in coping with life's inevitable viscissitudes.

Consult Death The Baroque-style painting to the left, known as St. Francis Contemplating a Skull, was created by Francisco Zurbarán (November 7, 1598 -- August 27, 1664). In this stark work of chiaroscuro and somber mood, Zurbaran captures one of the most frightful of human experiences; the realization of mortality and the inevitability of death. In his highly influential book Existential Psychotherapy (1980), Irvin Yalom notes: "Though the physicality of death destroys an individual, the idea of death saves him" (pg. 159). Try this exercise. Next time you are deprived of something you wanted, or blocked from a goal you've set, ask yourself what you want on your own tombstone; that is, what is it that you'd like to be remembered about you when you are dead? Usually, it won't be the situation that has frustrated you. Death gives priority. It reminds us of what is really important to us and where we should dedicate the time that we are given. No one ever says, "I want to be remembered for how much I worked," or "I kept a clean house," or "I was dedicated to having the best trimmed lawn." Think about what consumes most of your time or attention. Is it how you want to be remembered on your tombstone?

The Pillar of Confidence You might try this meditation for maintaining confidence. I first imagine a place in my past that was safe and comfortable. I think of it as my sanctum sanctorium. Then I construct a gigantic white marble pillar there like the one you see at the left (the sculpture is optional). This pillar represents my Pillar of Confidence, the literal support for my positive identity. The top of the pillar is bowl-shaped, like what you might see in a bird bath. In my imagination, I place myself on a stand at the top of that pillar. Then I recall each of the positive experiences of my day. Sometimes, that includes something I said or did that brightened someone's else's day, or it may be feedback from another that they value my contribution. Basically, anything that serves as feedback that my existence made a positive difference somewhere. Each memory I imagine becoming a warm liquid that I put in the pool at the top of the Pillar of Confidence. When the pool is full of good memories, I allow them to absorb into the stone of the Pillar. Over time, the Pillar becomes more and more enriched by past accomplishment. At times when I feel in need of an ego-boost, I picture the same scene, except that I climb on top of the Pillar of Strength and draw warm confidence from back out of the stone. Allied with my past contributions, I feel bolstered that new challenges will be handled to the best of my abilities.

Zen Meditation Take a look at the picture of the 2,000 pound Eastern statue to the left. Note the beautific face, the expression of absolute serenity. Merriam-Webster's Online Dictionary gives one definition of "serenity" as "clear and free of storms or unpleasant change." One of my goals in life is to increase my ability to remain "clear and free," utterly calm and unruffled, just like this statue. The Pillar meditation above is used to strengthen my ego. But serenity in the face of life's upheavals requires the exact opposite; the surrendering of the ego in exchange for just being in the face of change. To engage in such a surrender, I use an old, simple Zen exercise. I focus on my breathing. Take a deep breath. Hold it for a second or two. Release. Wait a second or two. Take another breath. Let all distracting thoughts be blown away with the ebb and flow of the breath, until the mind is empty. Pure and clean. In through the nose. Out through the mouth. Don't do. Don't think. Be.

The First Noble Truth The First Noble Truth, first enunciated by the Buddha (who appears in the sculpture to the left), is one of the few philosophical truths that I see in my direct experience every single day. Contemplating the First Noble Truth allows me to let go of such unpleasant states as frustration, resentment or righteous indignation. Why? Because the Truth applies to everyone in some way. Rich or poor, ugly or attractive, everyone suffers relative to her- or himself. The First Noble Truth will sand down any advantage someone else gains at my expense. A jerk who puts him- or herself first will still be a jerk, no matter how fast they get where they are going in life. On the other side, I realize when it is me suffering, that it isn't because life is out to get me; it's that life is out to "get" everyone.

Mental Stillness At first glance, you might conclude that the picture to the left depicts the illusion of stillness, that the helicoptor's blades have been captured in an artificial, stilled position, when, in fact, they were moving at hundreds of times faster than the eye could follow. But I most respectfully disagree. I see the stillness as authentic. The motion is...well, not illusory, but certainly distracting. The fact is that for a hundredth or a thousandth of a second, that blade did sit in that position. True, it didn't last very long, but stillness was a reality. I believe a human mind can achieve an authentic state of stillness. Try this. When you are in a situation of dissatisfaction, steer your mind away from your opinion of how much you dislike it. That's just distracting movement of thought, with no authentic gain. Instead, describe it objectively. For example, in a long line at the bank, say to youself, "I am standing in place...now I have moved forward by one person." Let your mind be free of opinion. Still. Observe what happens to your attention.

Appreciate Beauty Few images capture the concept of "beauty" so well as that of the graceful, symmetrical human form, particularly that of the female form. As the William McGregor Paxton's Glow of Gold, Gleam of Pearl (1906) Impressionist-influenced example to the left indicates, the world of art has long appreciated the balance, softness and pure expressive ability that can be captured in replications of the female body. Though not every example is so sought and reproduced by the great talents, there are, in fact, many other examples of beauty all around us. Everything from the majesty of trees, to the shapes in the clouds, to the crispness of architecture, we are literally deluged by beauty. The sad fact is that most of us live oblivious to it, so consumed are we by the dictates of what we want now or what we feel entitled to get later. I like to take a minute during my day to just notice what aesthetic beauty surrounds me at any given moment. Oftentimes, I'll wait until the end of the day and reflect on examples of beauty to which I may have attuned, but failed to appreciate at the time. Try it yourself, and you'll come to see how, in our bid to get something we don't have, we surrender so very much that we already do have.