Too busy for meditating- try stealth meditation

In a few of the courses I have taught over the last couple months, the subject of ‘busyness’ has come up quite a bit.

In some situations, I have found some of the course attendees have suggested that others like to brag about how busy they are, and wear busyness like a badge of honour.  Other course attendees have pointed out, however, how other people might experience ‘eustress’ (this is a form of stress which is positive for health and well-being), and that having lots to do might offer them a feeling of purpose, or even motivation.

And then there are some people whose lives are not busy through choice, but instead due to the demands around them, such as having to work full time, whilst raising children, and also keeping an eye on their parents too.

 

With the latter, you might have friends or family members who are in this category, or it may be something you are experiencing yourself.  Any well-meaning suggestions regarding self-care can feel like an added pressure, another thing to add to the list – a list, perhaps, they (or you) feel unable to keep on top of from day to day.   These are the ones who can feel stuck and quite powerless over their situation.

 

One of my favourite meditation teachers, Sharon Salzberg, recommends ‘stealth’ meditations.  These are  short meditations – normally no longer than 3 minutes – in which you can bring them to the task in front of you, without anyone knowing you are doing them, which makes for a portable practice.

 

Here are some of my ideas for Stealth Meditation:

1. Whilst cleaning your teeth, silently repeat a mantra to yourself. You could simply pick a word which you feel will set you up for the day, such as Calm or Strong.  Every time your mind wanders away from the mantra, without judgement, return to the mantra.

Recognise if there are other areas of the day where you could silently repeat your mantra – when washing up?  Sat at traffic lights?

2. As you pick up your phone to check messages, or to look on social media, use the moment as an opportunity to take 3 conscious breaths. Be aware of the feeling or sensation of breath as it arrives and leaves your body.  You don’t have to change your breath – you can notice it, as it is.  Or you could choose to do 3 deep and slow breaths.

 

3. When eating your breakfast or lunch, pop your phone or laptop to one side. Simply focus on your food, and take in the colours and smells, and be aware of the flavours as you take each bite. It won’t take all day to this, and you might be aware of it being a new and exciting experience.

 

I was discussing this in a class recently, and one of my attendees mentioned how he found himself groaning when he woke up in the morning, and resisting getting up and starting his day.  He decided to change this approach, and instead simply smile.  When we smile, even if it is fake, we will produce happiness chemicals which will flood the body.  For him, it gave him a sense of gratitude for his bed, and his room, and he found that he entered the day bringing the gratefulness with him.

 

Whilst sitting in longer meditations can bring lots of health and well-being benefits, I always feel that doing ‘something’ – even if it is for just a few moments – is better than doing nothing at all.  And committing to just a couple of stealth moments throughout the day will mean you are creating positive habits for yourself.  If you have children, you could also share these mini moments with them too.