No time for meditation? Here is what you can do . . .

Most of my students complain that they enjoy meditation but they cannot find the time for it. You do not need 30- 45 minutes to one hour for a good meditation session.  The secret is quality not quantity! It is good to schedule a long  meditation session about once in a week and it will add to your relaxation to find 5-10 minutes daily for a mini-meditation session shown below.

Many years ago, I recall reading about a unique technique for short power naps.  You lie down in bed with a spoon in your hand. The spoon is poised over a plate next to your bed. As you sleep, your body relaxes completely and the spoon slips and the resulting clatter wakes you up completely refreshed. I have tried various combinations of these power naps and found them very refreshing.

To extend this idea, I suggest that you use a kitchen timer ($5-$15 at your local store). I prefer a mechanical one as it has a ticking noise. Set it for 5 minutes and focus on your breathing.  Visualize, in your mind's eye, air coming through your nostrils and going into your lungs and belly. Follow your breath out. Listen the sounds of breathing and feel as your chest moves up and down against your shirt or dress.  I often imagine that my stress dissolves in the air I breathe in and the stress goes out with my exhalation.  I also imagine that I breathe in peace and love along with air and spread the feeling of relaxation all over my body.  When my thoughts and focus wanders away, I gentle bring my focus back to my breathing.  Before I know it, the timer rings and it is time for my next task.


Try this out and let me know your comments. Please share your favorite "mini-meditation" with this group.

Recommended CD set: Learn meditation in less than 1 hour with this CD!

 
Many of us think of meditation and mindfulness as a long and complex art that involves hours of sitting down and doing nothing!  Nothing can be farther from the truth - John Kabat Zinn and Andrew Weil give a great introduction to meditation in this two part CD. Here are two testimonials from Amazon.com for this CD set.
This CD set is only $16.47 now (regular price is $25.00)

30 of 30 people found the following review helpful: 4.0 out of 5 stars Good introduction to meditation, March 28, 2005 By  CE Johnson (Lakewood, CO United States) - See all my reviews This is a solid introduction to the practice of meditation. The first disc features Weil and Kabat-Zinn giving background information about meditation. The second disc features guided meditations. Like any spiritual practice, the more information an individual gets, the better he or she becomes at that practice. This set of discs is a good starting point that will get a person going into meditation immediately, which might lead the listener to pursue additional materials about spirituality. Help other customers find the most helpful reviews   Was this review helpful to you?    Report this | Permalink Comment Comment

33 of 34 people found the following review helpful: 4.0 out of 5 stars Fundamental information about meditation, November 15, 2003 By  Rupert Valentino (Denver, Colorado United States) - See all my reviews Anyone who is looking for a way to relax, and to just get the basic rundown of what meditation is all about, this recording will give you just that. Sit for awhile and listen to Dr. Weil's kind voice and that alone will have you feeling relaxed. John Kabat-Zinn is a little odd, I really respect his vast knowledge and practical advice, but his take on things seems a bit surreal. I recommend this for anyone who is in need of a practical, if basic guide to meditation. Help other customers find the most helpful reviews   Was this review helpful to you?    Report this | Permalink Comment Comment