Meditation Tips
Calm the mind. Still the body.
Be Here. Now. Breathe.
Allow yourself the experience of stillness.
Perfect world exists in each moment
Our lives whirl by while we ask how to slow down. We try in vain to create a space of peace only to see
that we can’t stop our minds from reeling, or our calendars from filling up; the phone rings, the world awaits and we climb aboard the ever spinning merry go round, longing secretly to find twenty minutes to gather our thoughts and calm our minds. We wonder how to change this without losing the lifestyle we have created.
In a perfect world we could find 30 quiet minutes of serenity in our space to devote to a meditation practice. It seems difficult to find 3 minutes some days, let alone 30.
The good news is you don’t need a half hour. You can find your balance and gain a new perspective in just a few moments. We know that stress is an internal reaction to an external source. We can change our reaction to an stressor. Take one breath. Right now. Go ahead, no one’s watching. Close our eyes and take one breath. Let if fill your lungs and then feel it leave your body.
In every moment we can come back to this, our breath. We can breathe consciously, with awareness and let our internal stress release. Use your daily actions to focus your attention and breathe through them.
Use the ‘me’ time you already have
Take advantage of the times throughout the day that you already have a moment to yourself. Recognize that there are moments when you already achieve some level of mindfulness…when you’re walking the dog, taking a bath or stopped at a red light. When you become aware of the practice you can use it with purpose.
Make it a part of your routine and your body will start to anticipate your meditation. Then every time you grab the leash, not only is the dog excited, your body relaxes. Red lights suddenly are a peaceful thing instead of a menace to your ego’s schedule.
Focus on the journey, not the destination
When we’re walking, instead of focusing on what we need to do when we get where we are going, focus on the process of getting there. When we send our thoughts ahead, we send our energy ahead. We are not in this moment. Feel the natural movement of your legs as they carry you, notice the way your feet touch the ground. Slow down. Create a rhythm of breath and step. It can be at any pace. Pay attention to how your body feels. Just focus your thoughts on your body. Each awareness is a meditation.
When you get to where you are going, it is not the destination at all. It is the beginning of another part of the journey. Continue to do the same thing. Allow your awareness to always be in the moment. Breathe and be still.
Do one thing and savour it in the moment
Can you remember the last time you sat down to eat a meal and you didn’t have a magazine in front of you? Or the last time you did housework without the TV or music on in the background? Most people rarely take time to be truly present and mindful of what they are doing.
When you drink a cup of tea, feel the cup and the warmth of the tea. Allow the fragrance to surround you. Folding laundry, washing dishes, weeding the garden and eating are perfect examples of meditative activities that keep us in the moment.
“Washing dishes is at the same time a means and an end - that is, not only do we do the dishes in order to have clean dishes, we also do the dishes just to do the dishes, to live fully in each moment while washing them.” Thich Nhat Hanh
Use your breathe, your gift of life
Achieving mindfulness can be difficult when we are irritated or annoyed, which is probably when you most need it. If you’re waiting in a long line at the grocery store or your boss is driving you crazy, use your most intimate tool. Breathe.
“I breathe in, I calm my body. I breathe out, I smile.” Thich Nhat Hanh
Use this simple breath awareness technique to remind yourself that we are not required to ‘take offence’, to let the stress irritate us. Become aware of the stress and the become aware of your breath. You can take control of the emotion with this breath. Practice with the small irritations, each one becoming easier to manage. You are more than your emotional and physical reactions. Using your breath to consciously release the stress can bring calm to your whole being. Knowing what you are feeling can give you more choice.
Being mindful in everyday ways
Practice mindfulness with activities that you do all the time but don’t think about. Every time you open a car door, take a deep breath and feel it flow through your body. Before you pick up the phone for an incoming call, stop and come to this moment. Breathe to be here for the person on the other end of the line. Value the moments that are ordinary. Make each moment a conscious awareness, each breath a celebration.
Even if you don’t have 30 minutes, these simple techniques will help improve your state of calm. However you decide to incorporate these simple tips into your life, if you want to get the benefits, regular use is the best way. As with any skill, practice brings improvement. The more you do it, the better able you gain the ability to act instead of react.