Formal sitting meditation trains the mind and body,
But brief meditations throughout the day can be useful to focus again,
Relax,
And be aware.
This mini meditation is about taking a few deeper breaths towards the abdomen,
Releasing the tension of the body in the exhalation,
And making us aware of the physical sensations,
Emotions,
And thoughts in the present moment.
You can do a mini meditation anytime,
Anywhere,
When you are alone or with people around you,
Sitting or standing.
You can keep your eyes open so no one will know you are meditating.
A brief meditation can be particularly useful before eating,
Or at any time you perceive or anticipate stress.
A mini meditation before eating helps to cultivate mindfulness during the meal,
And one or two minutes may be enough.
Place your feet flat on the floor,
Allow your hands to rest in your lap,
And close your eyes if this is comfortable for you.
Turn your attention to the stomach area,
Remembering to bring a curiosity without judgment,
And notice,
If possible,
How hungry your stomach is on a scale of 0 to 10,
With 0 being not hungry at all,
And 10 very hungry.
Or maybe notice how full it is,
A quarter full,
Three quarters full,
Over full,
Or maybe you do not note anything right now.
Making several deep,
Soothing breaths,
Allowing the air to reach right to the bottom of your abdomen,
And then letting it exit again.
Now expanding your awareness to the rest of your body,
Noticing if there is any region in which you are accumulating tension,
And if so,
Breathing into this region,
And breathing out any tension or discomfort as best as you can.
Now noticing,
Without judgment,
Any emotion,
Experience,
Or thought that is happening in this moment.
And now,
If it feels right to you,
Taking a bit of a deeper breath,
And opening your eyes when you feel ready.
