Mind & Spirit
5 mini mindfulness meditations for everyday scenarios
PHOTO: Genevieve Pizzale
Mind & Spirit
5 mini mindfulness meditations for everyday scenarios
Here's how to chill out and improve your health while you're at it.
Meditate more, stress less—easier said than done, right? We could all use a little meditation in our lives, but when do we find the time to simply sit and be? Research shows that meditation is good for the body and the brain, but it can be intimidating if you don't know where to begin. The good news is you can do it any time and anywhere. With this in mind, we turned to two meditation teachers to share mini mindfulness meditations for everyday scenarios, from your morning shower to your end-of-the-workday commute.
WHAT IS MINDFUL MEDITATION?
Mindfulness is less about spirituality and more about the ability to quiet your mind, focus on the task at hand and dismiss distractions that come your way. According to Emily Thring, founder and director of Toronto-based meditation studio The Quiet Company, "mindfulness is focusing on one task at a time, being engaged in a conversation or even paying attention during a simple chore, like washing dishes." One way to practise mindfulness is by meditating. "This [mindfulness] is a modern, secular strand of meditation that is often defined as cultivating a sense of moment-to-moment, nonjudgmental awareness," writes London-based meditation teacher Emma Mills in her book Inhale, Exhale, Repeat. Modern science has confirmed the potential benefits of meditation, including improved brain function, energy levels and mood; reduced blood pressure; and better sleep, among myriad other wins. All the more reason to take a deep breath and prepare to relax.
COMMUTING
Illustration: Emilie Simpson
"Whether you're driving, walking or on public transit, your commute is a wonderful time to plug in. Listen to a guided meditation, podcast or audiobook, or play a piece of calming music. Notice if your mind wanders from what you're hearing, and try to stay connected to it." —Emily Thring
EXERCISING
Illustration: Emilie Simpson
"When you're interested in your movement, you'll come to learn a lot about your body. You might discover many new and interesting forms of exercise, too. Fitness also offers a nice opportunity to bring your attention down into your body. In this way, you can notice the large sensations and the more subtle ones. You also get to acknowledge the remarkable bodily intelligence happening right where you are, which can be a wonderful thing." —Emma Mills
IN THE SHOWER
Illustration: Emilie Simpson
"Bring awareness to the sensation of the water. Is it warm or cool? How does the pressure feel? Take notice of the scents of the soaps you're using. Use a lovely aromatherapy shower oil and take in the fragrance, enjoying this time—however brief or long—of calm and self-care." —Emily Thring
AT WORK
Illustration: Emilie Simpson
"There is usually a brief gap between one task coming to completion and a new task starting up. See if you can spot this tiny pause and stay with it for a moment: Close your eyes and spend a moment exploring what it's like to be in this state of needlessness. Where do you feel this phenomenon in your body? When a new motivation or need arises, you'll become aware of the next task you wish to complete. Notice where this begins in the body. Does this new impetus have an accompanying sensation? Take a moment to consider the moment and marshal your troops. Then take informed action, embarking on the next task—whatever that may be for you." —Emma Mills
WAITING
Illustration: Emilie Simpson
"Waiting at the doctor's office, for example, usually offers a nice opportunity to practise patience. While anticipating your turn, you can get familiar with just being by sitting quietly and noticing your own breath, your own presence." —Emma Mills "Be aware of any sensations of discomfort, impatience or frustration; what physical or emotional reactions do they bring up? Notice where this takes place in your body and how it makes you feel. Let these sensations pass and return to your breath." —Emily Thring
WHAT IF YOUR MIND WANDERS?
Mindfulness meditation isn't about wiping your brain clear of all thoughts and emotions. Instead, the goal is to redirect the mind, so when a thought or to-do list item pops up, you acknowledge its presence, then return to the present moment, a specific image or mantra or your breath. "I suggest that people visualize sitting by a river. When thoughts come in, they can imagine letting the river carry them away and returning to their breathing," says Thring. "When you focus attention on your breath, you begin to see your thoughts coming in and out and can create space from them. When you're in stressful situations, you have developed the space to see your knee-jerk responses and can react differently."
MORE MEDITATION GUIDANCE
APPS
BOOKS
- 10% Happier by Dan Harris
- Inhale, Exhale, Repeat by Emma Mills
- How to Sit by Thich Nhat Hanh
- The Headspace Guide to…Meditation & Mindfulness by Andy Puddicombe
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