Meditation isn't always about stopping everything just to go sit quietly somewhere. There are so many ways to meditate, and you should explore the method that works for you. Granted, it's nice to have a place to sit lotus style, in comfort, and rest your mind. But in reality, for most people, life is constantly in motion. We spend most of our time wishing we just had a few minutes to ourselves.
So, let's go over a few reality scenarios where you can implement small bites of meditation.
"Meditation is not a way of making your mind quiet. It is a way of entering into the quiet that is already there." -Deepak Chopra
Scenario One- You're at work and you just got back to your desk from a tense meeting. Your next meeting is in ten minutes. The office is noisy with chatter as you feel your heart rate rise from the stress. Let's start here. Put your palms on your lap, straighten your back and allow your shoulders to drop. Now, count to four as you take a deep breath in, and exhale slowly while counting to four as well. Repeat this while you focus on feeling your chest rise and fall, and allowing your heart rate to slow. Close your eyes gently. Picture in your mind a place you've always felt comfort, let it surround you as the muscles in your face relax, and continue to take gentle breaths. When you are ready, open your eyes and go to your next meeting with calm confidence.
Scenario Two- You're at the airport and finally got through the long line in security. All the seats are taken at the gate. The sounds of children crying and announcements on the speaker fills the space. Let's start here. Lean your back against a wall, lift your face slightly upwards and drop your shoulders. Free your arms and hands as much as you can, so that they are relaxed from the pressure of luggage. Close your eyes softly. Imagine a box in your mind and you are tracing it with your breaths. Take a deep breath in while counting to four and hold for a count of four. Then slowly exhale counting to four, then hold for a count of four. Repeat this as you loosen your jaw and unclench your teeth. Let the muscles around your eyes soften. Imagine you are at the ocean, and with each breath in you can hear the waves, as they slowly move back to sea with each breath out. When you are ready, open your eyes and return to your travel with renewed patience.
Scenario Three- You always go for a daily walk. You usually walk at a brisk pace because it's your chance for some exercise and fresh air. Let's start here. Find an area free of obstruction where there is some privacy. Stand still for a moment, and take a deep breath in with a slow release out. Relax your arms and shoulders, and hold your hands open loosely. As you breathe in again, lift one foot forward at a comfortable distance . As your foot comes down, breathe out. Now, next foot. Breath in, and lift your foot forward, then breathe out as it comes down. Do this purposefully and slowly. Make sure you stay in a balanced position with small steps forward each time. Keep your eyes open. Once you find a calm rhythm, you can gradually increase your pace but be mindful of your breathing as your you focus only on your walking. If you feel your mind start to wander, slow your pace again and start over. When you are ready, return to your normal pace with peaceful purpose.
We will go over more methods later but this gives you an idea about ways to incorporate meditation and mindfulness into your daily routine with a minimal amount of time invested.