For better or worse, the world in which we live doesn’t really conspire to help us to calm down, focus, and turn within. In fact, at times it feels like it’s doing quite the opposite. But maybe that’s the point?
Cultivating a relationship with self is hard work. It necessitates changing, on a cellular level, the belief that salvation can come from something external rather than from within. Of course meditation helps facilitate this journey. That said, what happens if you are like most of us and never seem to slow down!?
The good news is that meditation can be practiced anywhere. Checkout this recent Harvard published report on relaxation, meditation, and stress. In it, you will find steps to practicing meditation “on the go.”
Meditation on the go
Meditation can evoke the relaxation response, and appears to have health benefits as well. It’s also simple to perform. Here’s how to get started:
- Choose a mental device to help you focus. Silently repeat a word, sound, prayer, or phrase (such as “one,” “peace,” “Om,” or “breathing in calm”). You may close your eyes if you like or focus your gaze on an object.
- Adopt a passive attitude. Disregard distracting thoughts or concerns about how well you’re doing. Any time your attention drifts, simply say, “Oh, well” to yourself and return to silently repeating your focus word or phrase.
- Now slowly relax your muscles, moving your attention gradually from your face to your feet. Breathe easily and naturally while using your focal device for 10 to 20 minutes. After you finish, sit quietly for a minute or so with your eyes closed. Then open your eyes, and wait another minute before standing up.
- Try to practice this meditation daily for 10 to 20 minutes, preferably at a specific time each day.
Read more on meditation and relaxation techniques and how you can use them to deal with stress here.