I’m here to argue that you don’t need to be in a perfectly still folded leg seat, to reap the benefits of meditation!
Meditation to me, is simply being present. Tuning in to the breath, or the sounds/smells/sights around you is a moment of meditation. Sure, you can get all fancy with different patterns of breathing or visualizations – but at its core, meditation is observing the waters of the mind.
I frequently meditate while multitasking. I love putting on my Balance morning gratitude meditation and listening to that as I shower or brush my teeth. I used to meditate on my bus commute to work in the morning. It did wonders for my anxiety!
Guided meditation is my go-to, but I am seeking silent awareness more and more these days. I find it soothing, especially if feeling low.
Guided Meditation Looks Like |
Usually an audio recording, and found all over Youtube, and on apps and music streaming services. These are a perfect way to ease into meditation. Find a voice you like, there are so many out there, that there is no need to grit your teeth through a voice too airy or fast or slow. Let the voice lead you through breathing, body awareness, visualization, relaxation.
Here are some examples:
- Simple Habit – they call themselves the meditation app for busy people. Short & sweet.
- Balance (HERE for Apple app users and HERE for Google app users) – a newer meditation app on the scene, they are offering one year free! I loved their full library selection. (Ofosu has the most calming voice)
- Insight Timer – a long standing meditation app, but not one that I have gotten into
- YouTube Guided Meditations – I love The Honest Guys
- Spotify Meditations (like With Love, Esta -> Listen here!)
Silent Awareness Looks Like |
Tuning into the world around you, this type of meditation requires no equipment. Try cycling through your senses, and pay close attention to how things look, smell, feel, taste, and sound. Try feeling into each part of your body, from top of the head to toes, and seeing if you can release any tension you find along the way.
Here are some examples:
- A walk outside without headphones in
- Sitting quietly, somewhere comfy, eyes open or closed
- Soaking in a bathtub
- Standing outside in a slice of sunshine with your face turned up like a sunflower
- Laying on your bed, couch or floor and breathing deeply
- Taking in the sights, sounds, smells, tastes, sensations of an experience – fully present
Don’t get me wrong, I am not suggesting meditation while driving, or during a work presentation. 😉 But tasks like dish washing, showering, walking, or travelling via bus/taxi or train.
What “mindless” task could you meditation through?
Yes, the act of “becoming still” may be lost on some of these multitasking meditations, but the mental activity and the art of habit building is present here too. I have woven meditation into my life more than I would have if I treated the experience as only attainable during a cross legged seat in total silence. In real life, that’s just not a realistic expectation. Awareness of the body and the surroundings, can be tapped into easier and easier with practice!
Happy Meditating!
With Love,
Esta
with love , Esta 