Easy meditations you can do any time
Coping with stress can be a challenge on any given day; add the holidays in the mix, and it may seem near impossible! Enter: Meditation! Waiting in long lines during holiday shopping, attending those never-ending family dinners with judgy family, traveling hassles because also COVID-19 -.- The holidays definitely are the most wonderful time of the year, but can also feel like the most stressful time of the year for many people.
I often hear people putting pressure on themselves to do it all, for everyone, everywhere, all the time … I propose a different and healthier option - stop, take a breath, and find little moments in your day to show yourself love, kindness, without judgment. AKA meditation!
I hear you all huffing and puffing at the word meditation, and I can relate, I was huffer and puffer as well. Until I personalised meditation to me and the way my brain works. I admire people who can sit still for hours on end, meditating, allowing their brain to just be, while they are merely still and breathing. That was never me. I need to move, my body cannot stay still, and definitely not my mind either! So upon a lot of research and reading and practicing, I bring you a more relatable meditation; the tool for keeping calm. You don’t need to buy anything, you don’t need to read up on it, you don’t need to have any previous knowledge about it. So, here are a few meditation examples to help you conquer the holiday stress, with ease, joy and kindness.
Waiting in line to order
One place that is very easy to give in to anger, frustration, impatience, and stress - is the waiting line. Whether it’s waiting to order your coffee, your snack, to pay for all those holiday gifts or just food shopping. Lines get crazy during the holidays! The clock is ticking, you’re still waiting in line, the line is not moving, your to-do list is still humongous, and you can feel stress levels rising. Why not turn that wait into a quick meditation (By Suze Yalog Schwartz).
Length: However long the line is
Meditation: As you are in line, begin by placing your gaze on your feet and noticing how they feel on the ground. Allow them to really connect to the floor beneath you. Then, very slowly, as the line moves, lift up one foot and place it, heel first, onto the ground in front of you. Continue with the other foot as well in the same slow motion. As you do this, notice how your body moves, how your ankle allows your foot to turn, how your legs work with your feet. Continue in slow motion, taking your time until you reach the barista. Once there, look your barista in the eyes and smile at them, then place your order. Nine out of 10 times, they will smile back; a smile always goes a long way. After you have ordered, continue the slow and careful movements to wait for your coffee. Once it arrives, pick up your coffee and feel the warmth of the cup, bringing it to your face and breathing in the smell before taking a slow sip and allowing the taste to absorb in your mouth. Just like that, your coffee line has turned into an easy reset.
16 seconds to calm
Many of us (yes myself included) think that we don’t have time for meditation. We’re too busy! We don’t have 30, 20, 10 minutes to just sit still! Too many things to do! Solution? This 16-second meditation by Davidji can be practiced during high-stress situations, giving yourself a few seconds to rest and calm.
Length: 16 seconds
Meditation: Start by thinking about something that has bothered you this week. Maybe you lost your wallet, or spilled coffee on your favorite shirt, maybe you have too many things going on, or your boss is being an extra pain latelry (the first thing is that comes to mind!). When you have it, close your eyes and take a deep breath in through your nose. Notice how the breath travels all the way down to your stomach. Let it sit there for a moment before exhaling back up through your body and out your nose again. Once more, notice the breath as it escapes, pausing as it is released. Now you can return to your normal breathing. That was 16 seconds! You were not thinking about the past or the future, you were simply living in the moment. You most likely weren’t even thinking about whatever had been bothering you this week. You were fully present. In just 16 seconds, you can push the stress away.
Meditating through traffic
Road rage? Oh yes! Many of us feel triggered by the inconvenience of busy roads, especially this time of the year. To beat the restlessness while sitting in traffic, this meditation by Suze Yalof Schwartz could help!
Length: 1-3 minutes
Meditation: The first step is awareness. Start by looking at the road and cars in front of you. Register your surroundings and how you are feeling. Maybe there is no movement, or you are late, stressed, annoyed, or want to scream. No matter how you feel, become aware of everything. The next step is to do a body scan. Start at your feet and notice how they feel, then your ankles, legs, and stomach. Continue until you have registered every part of your body all the way up to the top of your head. The final step is to connect with your breath. Start by breathing in through your nose for four counts, allowing the breath to go down into your belly, holding there for four counts and then letting out for four counts, and finally holding for four again. Repeat this breath a couple of times until you start to feel your body relax. Now, open your eyes and repeat the phrase “it is what it is” three times. Even if the traffic is still there, hopefully, your agitation is gone.