We are all challenged by the juggling act of time that only seems to intensify with each passing day. While carving out even a few minutes for a quiet internal focus might seem daunting, the need to temper life’s intensity is greater than ever.
If you knew that even a few minutes of meditation could have a noticeably beneficial effect, would it be easier to make the effort to try it out for a week?
Here are some suggestions for a five–fifteen minute “meditational pause:”
Breathing Focus
Direct your whole attention inward and concentrate on your breathing.
- Become aware of the breath as it moves in and out
- Feel the rhythm as you inhale and then exhale
- Allow yourself to relax into the easy movement of your breath in and out
If your time is short, keeping your attention on your breathing for even five minutes can be both relaxing and rejuvenating.
Visualization
If you like, you can try visualizing to set the tone for your day or to envision a particular result for an upcoming event. See yourself moving through your day in a peaceful, focused and energetic way, imagining that all your stress and worry is released for the moment. Take a few deep breaths in and out as you work with your visualization, allowing your pictures to move in and through you.
Affirmation
You can also try an affirmation, such as:
- My day is unfolding in a peaceful, productive and joyous way
- I feel whole and complete as I move through my day
- I have everything I need to experience a satisfying day with my family, co-workers, friends and associates
End this short meditation as you began with a focus on your breathing, taking a few more deep breaths in and out before you bring your attention back to the present moment in your surroundings. – AR