Hello,
Welcome to this new Insight Timer course.
I'm Steve Austin.
And over the next few minutes,
We're going to be talking about three ways,
Three meditation techniques that fit into your busy schedule.
You know,
For many working adults,
One of the most difficult things about meditation can be finding time to squeeze a session into your busy schedule.
So I'm going to share with you today three techniques that make meditating convenient and relaxing.
So the first one is just to meditate for five minutes or less.
Maybe eventually you decide to devote more time or effort to meditation and you can find those sort of greater insights if you meditate for 15,
20,
30 minutes,
But just small tiny doses still have a powerful impact on calming your mind.
So five minutes,
Can you give it five minutes?
Every single day brings so many opportunities for contemplation.
So number one,
Stop on red.
Maybe you start looking forward to red lights if you use them for this sort of refreshing break to focus on your breath and appreciate the world around you.
Look around.
Is it the smiling kid in the car next to you or the blue of the sky or maybe it's the rain on your windshield,
But take a break.
Take a breath on every red light.
The second one,
Take advantage of routine tasks.
This is one of the basics,
Just emptying your mind and your dishwasher at the same time,
Right?
So you're removing forks and plates and you're clearing out nagging resentments and doubts at the very same time.
Routine tasks,
Noticing how the warm water from the faucet feels on your hands as you wash the dishes.
Routine tasks,
Take advantage of them.
Number three,
Ease stressful moments.
Ease stressful moments by meditating on whatever disturbs you being annoyed with the sales clerk who rang up your purchase without putting down their phone.
Let it remind you to listen more attentively to your family,
To your friends.
Let those stressful moments become teachable moments that create more harmony in your life.
And I want to remind you,
The fourth one,
The fourth way to meditate for five minutes or less is to express gratitude.
Happy events are worth pondering.
So stop and give thanks for that hot chocolate or spring flowers the way that your daughter belly laughs in the living room.
Express gratitude.
So those are four ways you can meditate for five minutes or less.
The second thing I really want to talk to you about today is meditating in groups.
So one really common obstacle to meditation is that you feel like you can't find an opportunity beforehand to plan what you want to do.
So guided sessions with a group leader can really take care of that agenda.
So how do you do that?
Let me give you four ways to meditate in groups.
Number one,
Find a community.
So there are yoga studios or public libraries,
Local hospitals that offer programs.
You can look online or check bulletin boards and grocery stores or coffee shops.
Start your own group through meetup would be a great way to find or create a meditation community.
The second thing is to talk with your instructor.
So effective instructors come in all sorts of shapes and sizes.
Ask them,
Why do you teach meditation?
How do you lead a session?
And as long as you feel comfortable with them,
I think it's worth giving it a shot.
They could be a really great fit.
The third thing is to work with distractions.
So meditating in a crowded room can feel different than sitting down alone at home in your bedroom.
And maybe trying to screen out those distractions makes it difficult to concentrate.
Well,
What if you try to accept them instead?
So you remain aware of your surroundings.
If a door slams or a phone rings,
It's going to happen and you just have to let it sort of slide by and bring yourself back into focus when you're ready to begin again.
And the fourth thing I would say is go at your own pace.
So for some people who are practicing meditation,
It comes really easy.
You can just go to your room and do meditation.
And for other people,
Not so much.
And it's also important to note that your your power of concentration rises and falls during the day and from day to day.
It's different.
So when you need more guidance,
Listen to the instructor,
Slow down,
Take a deep breath,
Follow their voice.
And if you already feel clear and connected,
Then maybe you follow your own thoughts,
Your own path instead.
All right.
The third way that you can fit meditation into your busy schedule is to meditate while you walk.
So three things I want to tell you about meditating while walking.
You know,
Sitting meditation is my favorite.
I think it provides the greatest benefit.
But if you don't have time to sit for five minutes,
Or you sit all day and you've just got to get up and walk around the building or walk around the parking lot,
We're lucky enough to have a track out behind our office.
And so I try to get up at least two or three times a day and go walk.
Well,
Walking meditation is really useful,
Especially for beginners,
Or just as an alternative on days when a regular session isn't possible.
So how do you do that?
First,
Clear an area.
You stay safe by walking around your living room,
Walking around the break room,
Walking around your backyard,
Walking around some clear cut path.
If you want to change it up,
There are public gardens,
There are public paths.
Find someplace with a smooth path during the workday when there's little foot traffic and wherever you go,
Keep your eyes slightly open.
Number two,
Scan your body.
So walking,
One of the great benefits is it automatically puts you in touch with your body.
So as you're walking,
Observe your posture from your feet all the way to your head.
You can stretch out if you have room to do that.
Massage any of those sore spots,
But scan your body.
And number three,
Move deliberately.
So take a moment and stand up straight,
Lift each foot gently,
Roll from heel to toe as you place it down in front of you.
Align your breath with your steps,
Pause frequently and create that slow and restful state of mind.
This is not about exercise.
This is about meditating.
Look,
You can start a meditation practice today,
Right now,
Even if you're short on time,
If you're juggling all sorts of responsibilities,
You can do it.
Practical meditation techniques can put you on the path to managing stress and enjoying a greater peace of mind.
I hope you found this short little lesson helpful and encouraging.
Just know that meditation is not one size fits all and being comfortable one size fits all and being encouraged to try something new today.
I'm in your corner.
I'll see you next time.
Thanks for listening.
