How To Meditate On The Run

When you need some “chill” time to relax but you have an overflowing diary and can’t down tools, you need to learn to meditate ‘on the run’ by fitting it into your everyday life.

Here are 5 easy ways courtesy of the chilled people at PsyBlog.

1 Brushing

Some things we do so often that we almost don’t notice them any more. Habits, like brushing your teeth, are usually performed automatically, while the mind skips off to other plans, worries or regrets. Instead, try to focus on that chore and really experience it. Notice how the brush moves over your teeth and the taste of the toothpaste.

Another routine that can incorporate mindfulness exercises is showering or bathing. Let your senses feed on the process and bring your mind back when it wanders off to other worries or thoughts.

You can perform any chore mindfully and you might be surprised what you notice.

2. Walking

If you do any period of undisturbed walking during the day, at least ten or fifteen minutes, then you can do a little walking mindfulness meditation. It’ll be easiest if done somewhere with fewer distractions, but try it anywhere and see what happens. As when cultivating all forms of mindfulness, it’s about focusing the attention.

At first, concentrate on the sensation of your feet touching the ground. Then focus on your breath and then move the attention around your body, part by part.

The key, though, is to develop a sort of relaxed attention. When your mind wanders away, bring it back gently, without judging yourself.

3. Eating

When you are eating today you can practice a little mindfulness meditation while you eat. When you take the first bite of any meal, just take a moment to really pay attention to the taste. Look at the food carefully, feel the textures in your mouth, smell it and notice how your body reacts to it.

You don’t need to keep this up all the way through the meal, but use it every now and then to focus your attention.

4. Breathing

At any time during the day, take a moment to focus on one breath. Breathe in, then breathe out. Focus your attention on how this feels, where you notice the air moving, how your chest and abdomen move.

Try it now.

You’re not looking for a revelation from this experience; think of it more like a little mental push-up for your mind. That’s it, or if you want to extend it to a few more breaths, that’s fine.

5. Listening

Any time that’s convenient, try a little mindful listening. We get used to a lot of the sounds that are around us and quickly tune them out. If you live in the city, there might be police sirens, train announcements and people sneezing. In the countryside there could be trees rustling, birds calling or a gate creaking.

What can you hear right now?

Perhaps put on some music and really listen to it for a short period: try to hear the music without thinking about it. Try not to let your mind wander to things it reminds you of, to judgments about the music or think about the lyrics too much. Just allow the music to flow over you and for you to flow into the music.

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Paul Lyons is an experienced CEO who coaches leaders to improve their performance and wellbeing by developing their mental toughness.

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