3 Mini Meditations To Help You Through Your Day (Or Night)

What stops you from sleeping through the night? Is it when things are not going your way or they look topsy-turvy and you just want to scream; when your life appears chaotic and you are not sure if you are coming or going; or when it feels like everything is piled on your shoulders?

Life should be an exciting and outrageous adventure. Isn’t it a wonder how a spider weaves a web or a bee makes a hive? Did you ever notice the small, everyday miracles, like the fact that you can breathe in and out? But how many of us get to experience this miracle? Sometimes life just feels too awful. We  want to feel good, we want to be happy, in fact happiness is our brthright. But so often there are just too many difficulties to deal with. And although we may know that meditation chills us out, if we are feeling stressed or irritable then it just doesn't seem so appealing.

So here are three mini-meditations, moments to just stop and breathe and remember why you are here. A moment to check yourself out, to look within, and to find what is really meaningful to you. You can get it together even when you think it is all falling apart.

Mini-meditations can be done on a train, walking down the street, at an airport, standing at a bus stop, in an elevator, while sitting in the bathroom (often the only place you can be alone!). Silently count your out- breath up to ten times, or walk with awareness of each step for up to ten steps. Or relax each part of your body, then silently repeat "soft belly" for five breaths.

If you are at work, then use your lunch hour to find a quiet spot, perhaps in a park, or even in the office if everyone else has gone out. If you are traveling then use that time to consciously breathe, letting your awareness follow your breath from the nose tip to your belly and back out again. If you are driving or operating machinery and feel you are getting tense, then stop for a moment, breathe into your belly and silently repeat "soft belly, soft belly." Focus on any part of the body that is feeling tight and breathe into it, until you relax and let go. Silently repeat "soft shoulders" or "soft neck" and so on.

As you walk down the street or ride in an elevator, practice a mini-loving kindness by silently wishing everyone be well, wishing that everyone be happy. In the office you can spend a few moments repeating the names of everyone you work with and wishing them happiness. On your way home from work reflect on your day and generate loving thoughts to all those you met. When you send out relaxing and loving thoughts it relaxes the space around you and often any chaotic or disturbing energies will dissipate. What you put out comes back to you ten fold

1. Mini Breath Meditation 

Sit comfortably with your back straight. Take a deep breath and let it go. Begin to silently count at the end of each out breath: Inhale... exhale... count one, inhale... exhale... two, inhale... exhale... three. Then start at one again. Just three breaths and back to one. Simply following each breath in and silently counting. So simple. Do this as many times as you want, eyes open or closed, breathing normally.

2. Mini Walking Meditation 

You can do this walking along a country lane, a city street, in the office or the garden. You can walk slowly, normal or fast, whatever feels right. As you walk become aware of your walking, of the movement of your body and the rise and fall of your feet. Become aware of your breath and see if you can bring both your breathing and your walking together. Just walk and breathe with awareness for a few minutes.

3. Instant Letting Go 

Find a quiet place to sit, have a straight back, and take a deep breath and let it go. Then quietly repeat to yourself: "My body is at ease and relaxed... my heartbeat is normal... my mind is calm and peaceful... my heart is open and loving." Keep repeating this until you have let go of the tension and are at peace. Then take a deep breath and have a smile on your face!

****

We would love to hear your story and also comments on how you relax with meditation. You can receive notice of our blogs every Tuesday by checking Become a Fan at the top.

You can pre-order a copy of our book at: BE THE CHANGE, How Meditation Can Transform You and the World. It will be published Nov 3rd. Join us for a booksigning: Nov 3rd in Boulder CO; Nov 11th in Portland OR; Nov 13th in Seattle WA; Nov 16th in NYC; and Nov 17th in Springfield MA. More details at: www.EdandDebShapiro.com

Ed and Deb Shapiro’s new book, BE THE CHANGE, How Meditation Can Transform You And The World, with forewords by the Dalai Lama and Robert Thurman, with contributors such as Marianne Williamson, astronaut Edgar Mitchell, Ellen Burstyn, Michael Beckwith, Jon Kabat-Zinn, Jane Fonda, Jack Kornfield, Byron Katie, Dean Ornish, Dan Millman, Seane Corn, Ram Dass and others will be published Nov 3rd 2009 by Sterling Ethos. Deb is the author of the award-winning book YOUR BODY SPEAKS YOUR MIND. Ed and Deb are the authors of over 15 books, and lead meditation retreats and workshops. Enjoy their 3 meditation CD’s: Metta - Loving kindness and Forgiveness; Samadhi – Breath Awareness and Insight; and Yoga Nidra – Inner Conscious Relaxation, available on their website: www.EdandDebShapiro.com

 

 

Follow Ed and Deb Shapiro on Twitter: www.twitter.com/edanddebshapiro

Comments

[tlgeiger62]

The link in your ad at the bottom of the article (which is supposed to go to your website) goes no where. Just thought you should know.

[yoyo22]

You always come up with the right subject at the right time for me I feel like it is mental telepathy from you to me (I hope so ) you help a lot. and judging by the response you get I am not the only one who feels this way. Please dont stop writing,

[Ed and Deb Shapiro - Huffpost Blogger]

Hi yoyo22 thanks for your comment

you are close like a real sister.

I hope my sister Ruth would comment some day soon or even Russell and Ellen

You are ripe for understanding that when you become more aware of your breating and how the mnd works .. how it is like a monkey jumping from branch to branch.. tree to tree .. thought to thought just by your paying attention and see it it loses it's power over you and you become in charge

your mind is a perfect servant but a terrible master

Ed

[AndiG]

HuffPost's Pick

Hi Ed & Deb,
Fantastic! Absolutely beautiful and useful information!
And it came just in the nick of time for me...I was feeling "slightly" stressed here at my office.
I did all 3 of your suggestions (they just don't take any time at all...the real beauty!), and I'm back on track..hey, I'm in the flow!
LOVE,
Andi

[Ed and Deb Shapiro - Huffpost Blogger]

Hi wonderful AndiG

You have wonderful energy.

It feels great when a great teacher like you comments with enthusiasm

Blessings,

Ed

I am a FAN of yours.

[Arjala]

HuffPost's Pick

Gardening puts me in the moment.

[Ed and Deb Shapiro - Huffpost Blogger]

Arjala Excellent

When I was living in India my teacher would always say, " do gardening."

He was avid about gardening especially when anyone meditated and did practice for long period as gardening is a wonderful way to be present and connected.

Thank you for reminding me,

Ed

[khanti]

To all HuffPo Hindu readers, Happy Deepavali! A time when good triumph over evil. Let there be light!

[Ed and Deb Shapiro - Huffpost Blogger]

khanti - Happy Deepavali

I lived in India and Deepavali was such a wonderful time.

I saw houses where people would put candles on their house all around their outside ... house after house

they would paint their homes and al over India they would celebrate this way.

Om Namah Sivaya,

Paramhamsa Swami Brahmananda - a name I was called by my Gurudev ---- Ed

[Dr. Cara Barker - Huffpost Blogger]

In my heart, simple is where it's at............As usual, Ed and Deb, I thank you for the practical ideas. I just love 'mini's'!

So much love your way,
Cara

[Ed and Deb Shapiro - Huffpost Blogger]

Dr. sistah Cara - you are

a jewel in the heart of a Lotus!

you bring love and Light to HuffPo living

life is a precious gift,

Ed

[Ed and Deb Shapiro - Huffpost Blogger]

oh yes

mini's are sooo important for all of us

it is such a wonderful way to chill and easy enough as you can do it anywhere at anytime.

we were born to be happy

you can never get happiness from outside yourself .. as that is conditional happiness.. happiness is an inside job as we wrote a blog about recently...

within us at our core .. our true inner nature is the source of happiness

you can never get happiness because you are happiness .. it is your monkey mind .. the self-centered self-obsessed ego natured mind that is the obstacle. When you become aware of this phenomena then that is when the ego loses it's power over you. It no longer runs the show.

Then mind is a perfect servant but a terrible master

if you can get it then you can lose it!

Treasure yourself,

Ed

[Pema]

HuffPost's Pick

ed and deb....these are great....i can use these often, ...having a rough week...lots of old emotions coming up ...quiting the ciggerettes. i should have had a tee shirt with a warning lable. "expectatios dashed! still some cranky ol B left, run while you can!"...didnt realize what they were suppressing. i feel like i am at a black chod retreat. i really believe as the dalai lama speaking that sometimes the roughest parts are your best friend. so this must be best friend week. your blog is a part of my best friend week. here i have this issue which my mind hasnt settled for a decent sit down meditation and you two swoop in with the right Rx.
bows
P

[Ed and Deb Shapiro - Huffpost Blogger]

Hi Pema,

thanks for your honesty and for sharing

I love when the Tibetan Rinpoche's say :

welcome obstacles it is good karma ....they gives us the opportunity to work things out

Metta,

Jygpo Ed

[Dr. Judith Rich - Huffpost Blogger]

Hi Ed and Deb,

Love the mini-meditations! Thanks for showing us how to keep it simple!

Best o you,
Judith

[Ed and Deb Shapiro - Huffpost Blogger]

You betcha!

love my Judith amiga

Ed

[Kari Henley - Huffpost Blogger]

HI guys!
Nice post! I love the mini meditations.... they are much more manageable for me these days! It is true that there is always one minute interspersed throughout the day to take time for a mental and psychological break.
Sending loving kindness to everyone around you is such a great activity. It reminds me of my old fav - Leo Buscaglia. Remember him? He used to tell people if they were feeling depressed to bake some chocolate chip cookies and go outside and hand them out on the street- guaranteed happiness!
Thanks
kari

[Ed and Deb Shapiro - Huffpost Blogger]

Hi Kari= Love it

bake some cookies wow .. what a discipline we are on a Isogenic cleanse

but I could give them away

Ed

[khanti]

Hi Ed & Deb,
For your information only. While searching for profile of African monk Bhikkhu Buddharakkhita I came across this interesting website which I wish to share with you.

http://www.thedhamma.com/whos_who.htm

Much Metta

[Ed and Deb Shapiro - Huffpost Blogger]

great website love the colours

Buddhist teachings are sane and compassionate

their meditations are brilliant and ordinary.

In the dharma,

Jygme powa - Ed

[soundheals]

Thanks so much for these lovely mini meditations. They are beautiful. And they work!

Blessings of Love & Light through Sound!

Jonathan

[Ed and Deb Shapiro - Huffpost Blogger]

Soundheals Jonathan

always a joy to see you here.

Thank you for being in our book that will be published Nov 3rd

Your work in the healing sound field is important.

In sound,

Ed

[Shiroe]

I have literally tons of meditations like these. To top it off, I'm bi-polar, and meditations like these help me maintain emotional control when things get overwhelming, or regain control when I've lost it.

Ground and Center: stand up, extend your hands upward, breathe evenly. Imagine a warm white light coming up through your feet, exiting from the top of your head and your palms. Then stop, and reverse the flow, coming in through your head and palms and out through your feet.

Stop and Smell the Roses: based on the work of Gurdjieff and Ouspensky. Pick an object - I use flowers. Every time I see one I stop and smell it, and do the Ground and Center meditation. Note the connection between the light flowing through your body and the light flowing through all other things.

I also do the Grounding and Centering exercise in conjunction with your walking meditation.

Kudos to Shrinrath for bring up Pranayama, too, as well as the comments regarding this stuff (sprituality) being confused too often with religion. You can do this and be an athiest or of any religion on the planet. I'm writing a book about techniques such as these and the spirituali­ty/religio­n confusion is one of the first things I address. It is awesome to see I'm not alone, especially right now when the world needs people like us the most.

[Ed and Deb Shapiro - Huffpost Blogger]

Bless you Siroe and thanks for you for sharing

I marked you as a FAN

you have some really meditations.

May all things go well for you

Joyfully,

Ed

[Alison Rose Levy - Huffpost Blogger]

Hi Ed and Deb:

Totally love the instant letting go practice-- great for all of us with long to-do lists and the perception that we don't have enough time.

Just did it prior to appearing on a radio show.

Thanks so much!

Blessings!

Alison

[Ed and Deb Shapiro - Huffpost Blogger]

Sweetie Alison - great to hear from you

We all could use a pick me up .. a sense of rejuvenation .. a feel good and sense of ease

these mini's can be a great friend in times of need and anytime.

Joyfully,

Ed

[Janice Taylor - Huffpost Blogger]

As always, you are a breath of fresh air. Just seeing the word "breathe" reminds me to do so. Breathe in experience; breathe out poetry ... ahhhhhhhhhhh.

Spread the word ... NOT the icing,
Janice

[Ed and Deb Shapiro - Huffpost Blogger]

The wonderful Janny- you ROCK!

Sensitive .. caring ... heartwarming

thanks for being you and writing great books and blogs that benefit us all.

I have been spraing the word, forget the icing!

Ed

[MerrieWay]

Took your wonderful breath technique on my trek up the hill...drizzling rain slowed my steps. I sloshed thru the puddles and my breath was in a soft gentle rhythm...Om.

[Ed and Deb Shapiro - Huffpost Blogger]

Sounds like you were on your MerrieWay

May you be always happy

May all beings be happy

Joy to you,

Ed