Meditations to do on your commute
On the train or bus (for mindful walking, keep reading), there
The following 60 seconds is all about the breath. Being consciously aware of your breath
What you will discover is that although
Well done. You’ve just carved 60 seconds of your commute out for you and only you. Maybe tomorrow you’ll set your timer for 120 seconds; 2 minutes of peaceful, blissful breathing.
Stress reducing meditations
The second third of your day, if we’re working on the CBT approach to daily stress management. Below are three different types of mindful mediation practices designed to suit different environments that we might encounter during a working day. This doesn’t always apply of course, but in the mindful breaks exercises; you will find useful tips that can apply to any type of day.
Quick meditations you can do at your desk
You’re about to embark on a new task or feeling frustrated with the task in hand. Now is the time to practice a mindful grounding technique that takes less than a minute.
If you are sitting, focus on the placement of your feet on the ground. Where can you feel the slight pressure of the physically connection with your shoes and then the floor below. Is it comfortable? Can you feel your socks or tights around your heels, your ankle. Are your feet warm, cold? Is there a draft, any breeze that you can feel against your skin?
Now move up to the next physical connection. Your bottom against the seat. At this point it’s only natural that you’re going to correct your posture a little. Bring the thoughts back to those areas where you can feel the added warmth, slight pressure of the chair where it contacts with your body.
Your hands are an obvious next stop. Where do arms and wrists rest against the desk or keyword. How do the different materials feel against your skin; the wood of the desk slightly warmer than the metal of the keyboard.
Welcome back. You just took a mindful moment and considered yourself within your surroundings. End your practice with a couple of caring inhales and relaxing exhales. Drop your shoulders as you breath out and feel the pride that in that hectic work environment you found time for you.
Meetings were, for me, a source of unwanted anxiety. Before practising mindful meditation I would often feel “caught out” embarrassed to have to leave the room as the physical symptoms of anxiety washed over me without warning.
Now I find that when anxiety appears, I know where to go and how to cope. I can centre myself so that if I do choose to get up and take 5 (you can you know) I know I’m ok with how I feel and have mindfulness on my side.
Meditation breaks and how to take them without anyone noticing
Mindful walking, meditations on the move
Bedtime hygiene and mindful good nights