Finding calm in a busy schedule

When we most need meditation is when we often reject it - because we 'don't have time'. Mini meditations and mindful observations are ways to bring in moments of calm even when you are facing an impossibly busy schedule.

I find they help me to find a moment of balance to help with the anxiety and overwhelm of the times we are living in and bring me back to a place of calm focus and gratitude.

So stop and smell the roses - or the coffee - and breathe gently as you explore a few of my favourite mini meditations for finding calm against the clock. These mini meditations can be explored to bring you calm in just a minute - or if you have more time you can use them for a longer slower meditation and feel those stress hormones really release!


1. Grounding - 54321

Look around you now and find five things you can see. Observe colours, shapes and how you feel about these five different objects.

Close your eyes and tune in to four different sounds that you can hear. Notice how it feels to switch your attention consciously from one sound to another. If it is quiet where you are remember to pay attention to the quietest sounds, the purr of your device, the sound of your own breathing and the tiny noises you make as you shift position.

Reach out and find three things you can touch. Explore the different textures, temperatures and get curious about the feelings and thoughts that rise and fall, moment to moment through an exploration of texture and consistency via your fingertips.

Breathe in deeply through your nose and look for two separate smells - the soap on your hands - the coffee in a cup - the smell of your clothes etc.

Pause and observe one thing you can taste. You may reach out for that cup of coffee or glass of water or piece of fruit - or you may just take a moment to notice the taste in your mouth right now. Run your tongue around your teeth and mouth, observing the tastes you pick up and how you feel right now.

2. Take One Wonderful Photo A Day
This intention to find and take one wonderful a day can keep me going in some of my darkest moments. It was inspired by Mo Gawdat and the mindful photography of Brilliant Beings who both have different approaches to taking photos for calm. Instead of using my phone just as a work device, I make a point everyday to try to capture just one thing that sparks wonder. It is often something from nature, capturing the simple beauty of a flower, or the way shadows or rainbows appear. This act of looking for wonderment can pull me away from the noise of thoughts and anxieties in my mind and ground me in a practical and playful task with a smile.

3. Straighten up
Between tasks, stand up and straighten. Take a deep breath and roll your shoulders gently up towards your ears and back down. Stand tall as if balancing a book on your head and observe your posture, notice the tension you are holding in your body and feel how this starts to shift every so slightly as you stand, with weight evenly balanced in your feet, straightening your posture.

4. Breathe in a 'square' or even count to help you find a minute of clarity. Inhale for 4, hold for 4, exhale for 4 and hold for 4. Repeat for a minute, two or more if you can. Notice how this can help to clear your mind and bring you back to the moment, away from your worries.

You can explore daily mini meditations with us on Facebookand Instagramor check in to our next meditation classes.