I don’t generally find that convenient versions of things cut the mustard… especially things that are meant to be grounding and peaceful (the antithesis of quick) – but alas, in this crazy-paced society we live in today, just carving out the tiniest smidgen of peace is challenging. So, here is a primer on how to grab just a little bit of down time whilst bouncing around in your busy life. (Do you find that mini meditations are even worth the effort? We’d like to hear your take on it in the Comments.)

Putting Life On Pause: 3 Mini-Meditations For People Who Don’t Have Time To Meditate

by Kay Goldstein

Life is certainly not simple now, but we humans have gotten in the habit of making it more complicated. “Do more” is the message from every quarter. The practice of meditation should not be a complication, but offer a means to simplification, a remedy instead of something more on your “to do” list. If at this time you cannot see how to practice 20 – 30 minutes each day, then you can begin with a few strategic mini-meditations. These moments of awareness, mindfulness and simply “showing up” for yourself are a great way to begin to learn to de-stress and to become more tuned in to the benefits of meditation. Remember that sometimes the greatest stress comes from the thought that we have no control or can’t change something. These are things you can choose to do.

1. Putting yourself “On Pause”

Pick a time just before you are getting ready to change venues, a transition time between home and work for instance, or after lunch when you are going to a meeting or just after the children begin their homework.

Resist the urge to rush on to the next thing. If you are in your car, turn off the radio and the engine and take a few deep breathes. Close your eyes. Be aware of your body. Is it tense? Can you listen for a moment and feel the beating of your heart. Can you wait long enough for it to slow down? Feel the temperature around you and the air against your skin. Take a moment to be grateful for something in your life- if only for this one moment of quiet. Put all unnecessary thoughts “in your briefcase” so to speak before getting out of the car or moving on. Feel the ground under your feet as you walk with awareness toward your destination feeling whole instead of scattered, empowered instead of frantic.

2. Visualization

Reset that frazzled brain and body circuitry, like re-booting your computer by creating your own movie. Imagine yourself in a place that you feel peaceful, happy and supported. This can be a real location that you have visited or one that you imagine. Scan the screen that you create in your mind. Hear the sounds of the place, the details of the landscape or room, the way your body feels. Try to stay in this place as long as you can mentally. If you find your mind drifting off to thoughts of problem issues, just go back to your getaway place. Relax into how it feels to be alive and aware in a place that you’ve created that has everything you need to support you.

Click here for the rest of the article at The Huffington Post.

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