You are busy. I get it.
Working, family, time for yourself - it's about building that all into an already jam packed schedule.
Now you also have people telling you that you should be meditating, because it's amazing, it will help you become centred and more 'in control' of your life. Some people will meditate for 20 minutes every morning, some twice a day. That's all great - but do you hear those stories and cringe a little bit because there is absolutely NO way you could build it in?
But you desperately crave that clarity. That space. The clear head. All of that.
I'm telling you now - you can have that.... slowly built into your day... but in short bursts. You CAN have that.
I'm talking about micro-meditations. Intentional periods of time - perhaps spontaneous, perhaps planned - where you focus on one thing - perhaps your breath, perhaps a body scan to feel where there may be tension, heat, relaxation, perhaps it's the sounds around you.
I've put together a bit of a list for what you can focus on - for a minute, or five, it's really up to you.
You can absolutely get the benefit of meditation even if you're busy and don't have time for a 20-minute a day twice a day sitting practice.
I'd love to hear if you've ever tried any of the following. Use these four recommendations as a guide for what you can intentionally focus on for whatever period of time you have.
Perhaps if you're stressed at work, if you're overcome with your kids, if you're angry, or sad, or just low on energy. Micro-meditations are your new best friend.
1. 3-10 deep breaths into your belly
Through the nose and out through the nose or mouth. Best part about this is you can do it anywhere!
2. Find a mantra that you love
A mantra is a positive affirmation that you can recite over and over for a certain period (perhaps in time with your breath, but it doesn't have to be), especially if it's an area you want to focus on like 'I am loved and I worthy of being loved' or 'I am calm, I am in control and I let stress wash over me'. Repeating these things over and over affirms those statements to your subconscious mind.
3. Body scan
Doing a body scan involves visualising and feeling the various parts of your body, starting from one end - usually the feet on one side of the body and doing any number of things. It might be fully relaxing that body part and feeling it as a warm and tingling sensation or you can take it a bit further, depending on where you are, and you will acknowledge and 'release', at least visually, it not physically, any tension you identify. You may also be able to do a progressive relaxation, depending on where you are and what you're doing, but what that means is focusing on a body part, tightening it and then fully relaxing - by tightening first you'll perhaps relax even more deeply. Work your way up through the body to the top of your head.
4. Your favourite song
Feeling the need to just float away? Stick in your earphones, find one of *those* songs (you know the ones, the ones you associate with times you were truly relaxed and in a place and space of pure joy) and close your eyes. The endorphins that you'll generate for your body, mind and soul will be joyful and relaxed too - and most songs are less than five minutes!
What do YOU like to do to take you to that place of focus and far away? If it's a short one, I'd love to hear your thoughts below.
Give me five minutes and I can change the way you feel - for the better.