Make the Most of Your Wait - Create Conscious Downtime

On hold? In a line? Whether waiting in traffic or in a doctor’s office it is hard not to feel that precious time is being wasted. So we busy ourselves with handheld devices, while missing a perfect opportunity to practice mindfulness.

If setting time aside to meditate is a challenge, snatching moments as they spontaneously arise could turn an otherwise frustrating wait into a welcome opportunity. Here are a few simple techniques I use to bring calm awareness into my daily life.

Begin by feeling your feet on the ground and, when practical, close your eyes, and try one of the following:

1. Remember a Favorite Place in Nature – It could be as spectacular as the Grand Canyon, or as simple as a backyard garden. See the colors, sense the air, and most of all, remember how you feel when you are there.

2. The Standing Tripod – This is my favorite while waiting in a line. Rays of light come out of each foot while a third one comes out the base of the pelvis. The light beams reach deep down into the center of the earth. As the mind wanders, bring it back to the beams grounding and connecting you to the earth’s core. Images such as tree roots or waterfalls can also be visualized.

3. The Seated Tripod – Similar to the standing tripod, except imagine pulling up earth energy through the feet, visualizing its nurturing force where your body needs it most. Release any negativity, stress and mental chatter downwards through the pelvic cord. Then, bring awareness to the top of your head, allowing the heavenly spirit to feed you from above, while the earth’s vitality nourishes you from below.

4. Counting Breaths – Focus on your breath, either at the nostrils, or the rise and fall of the abdomen. With the inhalation, begin counting until it is time to exhale. As the exhale begins, start counting again from one, until it is time to inhale again. Repeat this three times. If you notice that the counts are different, e.g. it takes 5 counts to inhale and only 3 to exhale, try to shift your breath so that it evens out, e.g. 3 breaths in, 3 breaths out.

5. Walking Breaths – Borrowed from revered Vietnamese Buddhist monk, Tich Nhat Hanh’s walking meditation. Use your steps to count breaths.

Inhale while you walk 3 steps, exhale for 3 steps. Adjust the number of steps to the pace of your walking and the length of your breaths.

Grabbing 5 or even 1 minute throughout the day can help replenish, revive and refocus your energy. Notice how each mini-mediation leaves you more calm and ready to face what the day brings!