Mini meditations for busy lives
How can you make time for meditation when you don't have time.
I'm always asked - how can I make time for meditation - my life is too busy.
There is an old saying that goes something like: "Want to find a space of calm each day meditate for 20 minutes. On the days you can't find 20 minutes - meditate for 40."
Now for me, a practised meditator - this really resonates, but when you are starting your journey it can feel like a block.
Here are some ways to find time for meditation and mindfulness - when you don't have time.
1. Change your approach to activities you already do - everyday - to turn them into a mini meditation:
When you shower - turn this into a moment for you - notice who you 'take into the shower' in your mind - if your thoughts are full of work actions, colleagues, family demands - be aware of this. Imagine letting these thoughts pass and wash off you - down the plug hole. You can then bring your attention back to the present moment in the shower, enjoying the act of washing, smelling the shower gel, feeling the water on your skin, giving thanks for being able to turn on warm , fresh water at any time you choose.
When you are eating - make your first few bites of every meal or snack - more mindful. Particularly with snacks - pause to ask yourself are you really hungry and why are you reaching for this. You may still choose to eat the crisps, chocolate or fruit but you start to notice if you are pausing for boredom, frustration, sadness, distraction or genuine hunger. Before you take a bite, appreciate the item - from the way the food lays on a plate, sits in bright coloured packaging, feels as you hold it in your hand. Observe colours, shapes, words, textures and notice how you feel. Breathe in the smell through your nose and notice how this makes you feel. Does your body react physically with a tummy rumble? Finally slowly take a bite - but before you chew and swallow - get curious about how this feels in your mouth, how the saliva builds up and the sensations and thoughts your body is having at this moment. Then chew and swallow noticing the feeling on your tongue. teeth and in your body as the food travels down your throat.
2. Make mini pauses between tasks at home and work
When you have finished writing that email or text or social media post - before you scroll onto the next item pause. let your hands rest away from your device, turn away from the screen and take three deep breaths in and out. Then resume your next task but making a clear pause in your mind between activities.
3. Add a minute to your bedtime routine to be thankful
When you go to bed, switch off lights and gadgets - take a deliberate minute to say thank you in your mind for a minimum of three great things from the day you have just had. They don't have to be big things - they could be the way someone smiled at you and cheered your day, the way a friend brought you a cup of tea or sent an uplifting message, the way the sunlight shone and caught the trees on your walk to the train. Being thankful before bedtime helps clear your mind of worries and anxieties and settle to a cosy space of thanks.
4. Add a minute to your morning routine to notice your body.
Set your alarm one to five minutes earlier than usual. Use this extra minute or more to wake your body and mind up gently by noticing each part of your body in turn. Start with your feet. Observe how they feel. Heavy? Cold? Hot? Cosy? Fidgety? Move up your body from foot to head and then get ready to start your day.
5. Take a mindful walk
Whether walking to work, taking the kids to school, walking the dog or popping to the shops - make your walk a mindful one. Notice when your mind starts wandering and thinking about what has just happened, or planning ahead and thinking about all the things you need to do. Are you time travelling? Can you bring your attention back to the present? Appreciate all the things that you can see and hear as you walk. Get curious about the movements in your body as you walk. Notice any smells you breathe in on your way, and how they affect your thoughts and feelings.
We'll be sharing more ideas and ways to make meditation possible when you don't have time - so if you'd like to hear more from us - please just get in contact.
