Mindfulness in May: 3 Tips for when you’re busy

We’re all busy right? Meditation takes a long time, right?

Well not necessarily, even the busiest of bees can practice these three tips for squeezing some mediation into your day.

1. Start your day with a pause

This practice is best done first thing in the morning, before checking phones or email.

1. On waking, sit (in your bed or a chair) in a relaxed posture. Close your eyes, make sure your spine is straight, but not rigid.

2. Take three long, deep, nourishing breaths – breathing in through your nose and out through your mouth. Then let your breath settle into its own rhythm, as you simply follow it in and out, noticing the rise and fall of your chest and belly as you breathe.

2. Mindful tea/coffee drinking

Bringing mindfulness to simple activities like drinking tea trains us to improve our concentration. It’s something that can be fitted into even the busiest day.

First, pay particular attention to the sound of the water heating and boiling in the kettle. Hear its bubbling and gurgling. The steam. Be open to your senses, rather than try to analyze what’s happening.

Next, when you start to pour the tea, watch the colour of the water change as it meets the teabag. Be interested in the transformation from clear water to tea, and the tinkling of liquid as it fills the cup. When your mind wanders into thought, as it probably will, gently return your attention to sensing.

Try to avoid, autopilot. Lift the teabag out with a spoon, feel the touch of the handle against your fingers, and the weight of the bag dropping away as you tip it into the bin. Feel the sensation of the floor, your environment, any related sounds, such as the opening and closing of the bin lid. Notice if you slip into autopilot, and come back to the moment sensing.

Sip. Enjoy each stage of adding milk, sugar and the warmth of the cup. When you start to drink your drink, sip it. Savour the sensation of the warm liquid, the taste, is the taste as you want.  Be aware of your sensations and the liking or disliking of them. If there are thoughts, let them enter and pass through your mind without following them. Try to stay with the tasting. Try not to rush.

3. Gentle walking

If you can make a short walk part of your everyday routine. Even if it’s around the office or house. Walk at a natural pace. Place your hands wherever comfortable: on your belly, behind your back, or at your sides.

If you find it useful, you can count steps up to 10 and then start back at one again. With each step, pay attention to the lifting and falling of your foot. Notice movement in your legs and the rest of your body. Notice any shifting of your body from side to side.

Whatever else captures your attention, come back to the sensation of walking. Your mind will wander, so without frustration, guide it back again as many times as you need. Particularly outdoors, maintain a larger sense of the environment around you, taking it all in, staying safe and aware.

Try to experience and explore three of your senses, the sounds, smells and sights on your walk. Try to concentrate on one sense at a time. Don’t push or force yourself to feel anything at all, just bring attention to the sense, whatever you discover.

At the end of your walk, stand still for a moment again to reflect on the walk.