I was rushing around this morning to get to my
mammogram appointment, and I was running late (which I don’t like to do). When
I arrived at the window I was told I was actually 45 minutes early!! I had 45
minutes to wait and I’d rushed out of the house so fast that I had not brought
my phone. This meant that I would not be able to get any work done.
Ahhhh!!!! A perfect time to meditate just made
itself available to me. Yes, meditation can happen in the middle of a busy day
in the waiting room at the health clinic. I found a seat and closed my eyes. I
was aware of sitting, of my breath moving in and out of my body, of the sounds
of the Christmas music over the intercom, of people moving about. I relaxed my
body and, if thoughts came up, I let them go to be wiped away from the calm
center I have inside. Yes. Meditation can happen in a waiting room.
I didn’t even get as much time to meditate as I wanted because I was able to go in early. But, I enjoyed my minutes of meditation and saw how much it mattered to my peace of mind in the middle of the hectic pace of life. You can meditation anywhere and enjoy the benefits.
If you want to develop a daily meditation
practice or need to jumpstart a meditation practice for the new year, there are
a few things I’ve learned along the way that might make it easier.
- Intention. The very first thing that will help you meditate regularly is to set an intention to practice. I decided many years ago that learning the benefits of meditation through my own practice was something I wanted to do and set that intention. You can’t just do this one time either. You need to set your intention regularly and remember your intention daily. Since you will start feeling the benefits of practice fairly quickly, this makes it easier to do.
- Don’t listen to your mind. Even though you set an intention, your mind will NOT usually tell you to sit and meditate. In fact, your mind will probably come up with all kinds of reasons why you shouldn’t. “I don’t have time right now.” “I will do it later.” “I’m too tired.” “I’m in a hurry and have a lot to do.” I’ve heard it all! But, don’t be fooled by these voices. They are not responding to your highest good.
- Have a mantra. I learned the mantra, “Just Do It!” from Jon Kabat-Zinn. (Yes, I know it is also the Nike ad and, regardless of whether or not you like Nike, it’s a great motto.) He went on to say, “You don’t have to like it, you just have to do it.” Many times when I’ve awoke in the morning wanting to just sleep a little longer, I’ve also heard myself say “Just Do It!” This emphatic statement comes from a deeper place than the complaining voices. In my experience, the wise voice rises from deeper inside my body than the discouraging ones. Learn to listen for your deeper wisdom and follow it.
- Place and time. It’s can be helpful to designate a place in your home where you will meditate. If you do most of your meditation in one place it will softly call to you when you have ignored it. In addition, a regular time to meditate can also be helpful. You can play around with a time that works best for you. However, with that said, don’t be rigid about it. Anytime (rather than no time) is the best time to meditate. Even stopping and taking one conscious breath in line at the grocery store or in the waiting room can keep your intention to meditate alive.
- Length of Time. If you are taking a meditation class with instruction from a teacher, follow her suggestions. If you’re starting on your own, you could begin with five minutes and working your way up. The more you do, the more benefit you will achieve. My own practice varies some but, in general, I typically sit for at least twenty minutes. Of course, even five mindful breaths might be all you can do one day. Let that be okay.
- Give up expectations. Particularly if you are new to meditation, what happens when you sit and meditate might take you by surprise. It won’t necessarily be a blissful experience. In fact, at least half the time it probably won’t be. “So why do it?” you might ask. Because when we learn how to be with ourselves through the bliss and the sorrow on the cushion, we will be able to more skillfully navigate the twists and turns of life off the cushion. That takes me to my next, and final point.
- Check your attitude. Setting our intention and teaching our minds to be in the present moment is hard enough. But, the most important part for me is the attitude that I bring to practice, to myself, and to my life. When we sit, we pay attention to the present moment with certain attitudes. The attitudes that I find most helpful are kindness, compassion, non-judgment, acceptance, non-striving, patience, trust, beginner’s mind, and letting go. I would suggest picking one attitude that resonates with you or that you know you could use some work on and use it in your daily practice for a while. Currently I’m working on patience and kindness (I know, that’s two. But, I’m an overachiever!).
To help you in your daily commitment to
practice, I have a number of meditations on
this website that you can use. I am also teaching a four week Introduction
to Meditation at alleyCat Yoga Center in downtown Columbia, MO, on Tuesday
evenings in January. Click on the sign up button on January 7 to
Good luck with setting your intention and
making it happen. Meditation matters! You won’t ever regret it!