Well now you can. Setting an alarm on your mobile phone will make it easier so that you can just relax and not wonder how much time has passed. This isn’t one of those lovely but long “walking along a path” meditations. You haven’t got time, I hear that. But a pause, a meditation, a stop for breath is important. You need that, everybody does. Even one minute is better than none.
- Set a timer for 10, 6, 5, 4, 3 or 2 minutes.
- Sit reasonably upright in a chair with both feet on the ground. Put your hands on your lap or abdomen and close your eyes or stare at a point on the wall.
- Take a deep breath in and breathe out slowly. Take another slow breath in and as you breathe out imagine tension slipping away and relax your shoulders and jaw.
- Continue with your slow breathing, counting to 3, 4 or 5 on each breath if it helps. Notice the place where you can most feel your breaths, whether your nostrils, chest, abdomen.
- Focus on this sensation for one full breath in and out. Then again. And again. If you get distracted, don’t worry. Simply acknowledge it and try again.
- That’s it. Keep on feeling your breathing until the timer sounds.
It’s easy to do and easy to remember. It’s even easier to fit it in. Give it a go and let me know how it goes. Or share your own techniques for a quick and easy pause in the day.