What do you do when you arrive at a meeting place early, or suddenly discover you have 15 minutes to “kill” while waiting for a train or riding the subway? Chances are like many people today, you’ll do one of two things: you’ll either fret about the waste of your valuable time, or you’ll whip out your phone or tablet and “fill” the time checking messages or otherwise “catching up”.
I’m increasingly doing neither, and instead taking a third option. I view the extra time as a gift, a special opportunity to meditate – literally! In other words, I do … nothing.
Like many people, I’ve always thought that meditation was a good idea, but felt like I never really had the time, and really, how could it possibly be that beneficial? A couple of months ago, though, I started taking a class on mindfulness and emotional intelligence. This is the “Search Inside Yourself” course that has been getting some attention in the press lately, and which, amongst other skills, teaches meditation as a way to practice mindfulness. Chade-Meng Tan, the founder of the class, offered three simple practices to the class on our first day:
Commit to one mindful breath per day.
Strive to do all things with mindfulness and self-awareness.
Randomly wish happiness upon at least two people per day.
Of course, he knew very well that one breath would lead to another, and that 2 wishes would lead to 10. I’m now consistently meditating at least 15 minutes every day, and reaping the benefits of increased focus, reduced stress, and greater feelings of physical, mental, and emotional awareness.
You’re probably thinking like I used to, that you don’t have the time to meditate. I would argue, you don’t have the time to not meditate. Gandhi once quipped that his life had become so busy that he needed to meditate for two hours instead of one. Like sleeping, eating well, and exercising, meditation is something which bestows the most benefits if you do it every day, and which you need even more when things get busy. And it can help you even if you only take “one mindful breath.”
You will always have little bites of time to work with – maybe when you’re walking between meetings, or to and from your parked car, or waiting in line or for a friend to show up. How can you make use of these little slices? Try this: Write yourself a note that simply says, “One mindful breath” and stick it to your phone (or better yet, change your phone’s wallpaper). That’s it. If, when you take out your phone, you can’t take one mindful breath, that’s okay, don’t beat yourself up about it. But maybe you can, and maybe it will lead to a number of mindful breaths, and maybe you’ll sit down and find yourself focusing on those breaths – and you guessed it, suddenly you are meditating. After a while, you’ll find that you naturally use these times to do mini recharges, and you won’t need to check your email, and you won’t need to get frustrated. Those extra breaths will fill the space just as well, and simultaneously fill you with calm, clarity, and peace of mind.