Advertising
Advertising

8 Unconventional Meditations For A Busy Lifestyle

8 Unconventional Meditations For A Busy Lifestyle

You should sit in meditation for 20 minutes a day, unless you’re too busy. Then you should sit for an hour.” – Old Zen adage

What’s the most common excuse you make as to why you don’t meditate? If you’re like most people, it’s time.

Meditation takes time – precious minutes that most of us perceive ourselves not to have. However, this is only an issue if you perceive meditation in a super-traditional sense. For example, you must meditate for an hour each day, in complete silence, in a sitting position. We think of ancient sages sitting cross-legged, eyes closed, serenely zoning out beneath an old beautiful tree. Who has time for that? This idealized image is certainly discouraging, considering the pace of our modern day-to-day life.

But if we were to suspend all preconceived notions about what meditation is, and what a “successful” meditator looks like, we could break through that stale barrier of “not enough time.” Here are a few unconventional meditations for a busy lifestyle.

Advertising

1. The Board Meeting Meditation

We don’t often associate meditation with productivity, but a Japanese study suggests that we may want to start. The findings of the study, conducted by the Kyoto Convention Bureau, showed that 10-minute meditations before work meetings led to better concentration and an increased ability to absorb new information. So plowing right through your meeting may not actually be the best way to get things done. Doing a brief meditation in your office, or even a collective meditation at the beginning of a meeting will ensure information is

So plowing right through your meeting may not actually be the best way to get things done. Doing a brief meditation in your office, or even a collective meditation at the beginning of a meeting will ensure information is
better understood and remembered.

2. The Lunchtime Leisure Meditation

Do you ever find yourself talking or worrying about work on your lunch breaks? This can barely be considered a true break. Instead of working straight through lunch or rushing out to meet a friend for gossip, try eating your lunch more mindfully.

Turn off your phone, sit somewhere with a decent view, and simply eat – or adopt a mindful journaling practice during this time. While your mind may wander, simply returning to the taste of your food and the scenery around you can serve as a rejuvenating meditation.

Advertising

3. The Laughing Meditation

We’ve all heard that laughter is the best medicine, but this is not just an anecdote. When you laugh, your body’s level of the stress hormone, cortisol is reduced. The key to laughter meditation is not to hold back, to allow yourself to laugh out loud and without guilt. Whether you are simply recounting humorous events of the day or watching a funny video, try to remain present and aware of your body during the process. Don’t allow the subject to draw you in so much that you completely lose yourself in the story. The Daily OM offers a

Whether you are simply recounting humorous events of the day or watching a funny video, try to remain present and aware of your body during the process. Don’t allow the subject to draw you in so much that you completely lose yourself in the story. The Daily OM offers a three-staged guide to laughter meditation.

4. The Driving Meditation

Many people who commute to work see their travel time as lost time, especially if they spend it in traffic. However, an uninterrupted period of time in your car is actually the perfect excuse for a longer, more focused meditation. You don’t need to close your eyes or lose focus of the road. In fact, that is the meditation. So often when we drive, we are texting, worrying, yelling at other drivers, or planning what we’ll do when we arrive at our destination. The simple act of focusing on your hands gripping the wheel, the car in front of you, or the sound

You don’t need to close your eyes or lose focus of the road. In fact, that is the meditation. So often when we drive, we are texting, worrying, yelling at other drivers, or planning what we’ll do when we arrive at our destination. The simple act of focusing on your hands gripping the wheel, the car in front of you, or the sound of the engine is a kind of meditation few recognize and practice.

Advertising

5. The Clean Sweep Meditation

Much like in the case of driving, cleaning is an activity that we sometimes dread and take for granted. It’s not a whole lot of fun, and cleaning jobs seem to constantly pile up around the house – the yard, the dishes, the laundry, etc. While it may seem less glamorous than that idealized image of a zen meditator, cleaning is a meditation used by some of the greats. Spiritual leader and Buddhist monk, Thich Nhat Hanh once spoke of “washing the dishes to wash the dishes.” Thus a meditation opportunity hides in every cluttered corner of your home. It’s also worth noting that external order and cleanliness can often seep in, leading to feelings of inner peace and clarity.

Spiritual leader and Buddhist monk, Thich Nhat Hanh once spoke of “washing the dishes to wash the dishes.” Thus a meditation opportunity hides in every cluttered corner of your home. It’s also worth noting that external order and cleanliness can often seep in, leading to feelings of inner peace and clarity.

6. The Neutral Listening Meditation

Many of us would be quite surprised to recognize the calming effect of just listening. Typically chaotic and stressful environments can be transformed with this detachment trick. This is especially useful for those who hate their work or home environment, which may be filled with loud voices, traffic noises, or other sounds that continuously unground us.

However, even if you are listening to a conversation between two coworkers, there is an option to detach. Instead of frequently looking for the meaning in each sound in your environment, simply practice hearing. For the first time, you may recognize birds chirping outside. Maybe the shrill sound of a car horn honking won’t be as troublesome as it usually is. This is a powerful way to solidify a habit of meditation, as it requires nothing but the recognition of sounds around you.

Advertising

7. The Traveller’s Meditation

You don’t need a pile of cash and a plane ticket to practice this style of meditation. It simply rests on the belief that in nature, we can more easily find ourselves. The hum of a stream or the simple sound of silence on the front porch can serve as a reset – an experience that takes us out of ingrained habits and puts us back in alignment with nature. Your version of

Your version of traveling meditation might be taking a new route home from work, taking your lunch break at the park, or even just taking a walk to a new store. You don’t need to travel around the world to receive the benefits of the outdoors.

8. The Gazing Meditation

This meditation is specially designed for busy folks and requires nothing but your eyes and a focal point. It has been reported that staring into the flame of a candle – or even better – the eyes of another person can have radically beneficial effects. However, even if you are stuck at your desk, simply choosing a focal point and softening your eyelids can help quiet a tensed nervous system and bring you back to a sense of peace.

Another recommended gazing technique involves closing your eyes and looking up at the third eye, or the middle of your forehead. While scientists are still uncertain about the true function of the third eye, many have experienced its transformative effects. A third eye gazing meditation can help you generate new ideas and move through challenging problems during the work day.

As we know from research studies, meditation is associated with a shift in brain wave activity. Thus anything that can reduce stress and bring about a content level of focus is beneficial, and technically a kind of meditation. Use your imagination to begin implementing these and other creative meditative techniques for grounding and clarity.

Featured photo credit: grandrapidscenterformindfulness.com via grandrapidscenterformindfulness.com

More by this author

tackling self esteem One Solid Practice for Tackling Low Self-Esteem banksy street art 15 Life Lessons From Banksy Street Art That Will Leave You Lost For Words self-improvement books 25 Self-Improvement Books That Will Make You A Better Person stick new habit 4 Reasons You Just Can’t Stick With A New Habit 8 Fall-Themed Wedding Favors to Delight Your Guests

Trending in Brain

1 How to Think Critically: 5 Powerful Techniques 2 How to Memorize a Speech the Smart Way 3 How to Improve Memory: 7 Natural (And Highly Effective) Ways 4 11 Tactics on Increasing Brain Power, Memory, and Motivation 5 How to Increase Brain Power, Boost Memory and Become 10X Smarter

Read Next

Advertising
Advertising
Advertising

Published on November 18, 2019

How to Think Critically: 5 Powerful Techniques

How to Think Critically: 5 Powerful Techniques

Critical thinking is the art of filtering through information to reach an unbiased, logical decision that guides better thought and action. It can be learned through powerful techniques listed in this article.

Before you read further, it is important for you to know that critical thinking is a state of mind, not a tool or strategy.

If you are bogged down in the trivial day to day matters of your professional and personal life, learning skills to develop your ability to think critically can help you rise above these issues and focus your energies where they are needed – to solve problems and accomplish objectives.

It stands to reason that the better the learning techniques, the better critical thinking and reasoning will be. My experience in helping people grow means I know exactly what is needed to teach critical thinking (hint: it’s not just pondering over the problem).

There are 5 powerful techniques that form the base of critical thinking:

  1. Analytical thinking
  2. Communication
  3. Creativity
  4. Open-mindedness
  5. Problem-solving

Once you learn the techniques listed and start employing them in your daily life, you’ll quickly start to notice a change in the way you approach problems and consequently, how you resolve them too.

Advertising

1. Analytical Thinking

Analytical thinking is the gathering and breaking down of information into small bites that help make sense of it.

To use it for critical thinking:

  • Be very clear on why you need the information. This is to recognize your limitations and employ foresight to overcome them.
  • Gather information from as many sources as you can: peers and experts, podcasts, relevant literature and any other place you can think of.
  • Rephrase questions multiple times to get different perspectives on data available and possibly arrive at different solutions.
  • Break down the data into factual subsets and relate each to the issue at hand.
  • Think on paper to make new connections. Write, doodle, make mind-maps or use spreadsheets. Data presented visually can help you make new connections make sense of emerging patterns.
  • Tidy up the workplace. Once data has been gathered, your workspace and your brain will both be cluttered with excess information. Neaten the physical space and clear your mind with meditation. The change in focus will help you view the information in a new light, potentially helping you reach newer, better conclusions.

Want more information and tips on adopting this powerful technique? What Are Analytical Skills and How to Strengthen Them For Success has all the information you need.

2. Communication

Communication is a key technique for critical thinking as it gives you access to the thoughts of people around you.

Data can be communicated through audio and visual means and in many cases, through careful observation of body language:

  • Ask for different points of view and seek justification for the same thing. When you invest in the matter, you will be able to explore all options to reach the best solution.
  • Listening without interrupting and only asking questions or voicing concerns once the speaker is done helps you make better connections.
  • Be 100% focused on a verbal or written discussion, you can better hear/read the opinions of the people involved.
  • Paraphrase the speaker/writer’s point of view and ask for affirmation. This enables you to pay full attention and use the input to think critically.
  • In a meeting, subtle communication cues are given by the body language of fellow attendees. An imperceptible frown, a small nod, pencil tapping etc. will all give you clues to what they are really thinking, just in case their actions are not in sync with their words!
  • Active observation, where you are watching and listening intently helps you know what to make of the information that is being passed around. It gives you clues to the general opinion about the topic under discussion and opens up new possibilities.

The information you gather through such communication will be invaluable in thinking critically to arrive at a decision that is holistic and unbiased.

Advertising

3. Creativity

Critical thinking is an art, and like any art form, its lifeblood is creativity. To really learn critical thinking, you need to include elements of creativity in the process!

  • Brainstorm with your team in an all-new location or work-shadow an industry expert to step out of your comfort zone. You could be surprised by the ideas that flow at a picnic or a game of billiards!
  • Gather data and tabulate it in the form of colorful, eye-catching charts, graphs and mind maps. The simple exercise makes your mind bring data together in different ways and presents them so multiple unique conclusions can be reached, giving you the flexibility to choose the best one.
  • Play brain games such as Sudoku or chess to appreciate how different factors can be manipulated to reach a preferred outcome. These games help make connections between previously disconnected nerves, giving your brain the power to find multiple pathways to answering problems.
  • In a similar vein, you can forge new neural connections by learning a new skill, a new language or even a new recipe!

I break down creativity in my other article What is Creativity? We All Have It, and Need It. If you want to be good at critical thinking, you need to adopt creativity!

4. Open-Mindedness

It’s easy to say you’re open minded but is your mind really open?

To get an idea,

  • Be brutally honest about your strengths and weaknesses, and how these will impact the matter at hand.
  • Hear an opinion that conflicts with your own without forming a response before the opinion is fully voiced.
  • Acknowledge that there may be more than one approach to solving a problem and that they may all be right in some way.
  • Consider your true feelings when you will implement any required changes.
  • Disregard your long-held beliefs and assumptions and let go of habits.
  • Imagine the decision-making factors placed on weighing scales. Are they balanced?

Open-mindedness is a powerful technique for critical thinking. New possibilities can be uncovered, helping you resolve personal and professional matters in a manner that doesn’t frustrate you or alienate the other party.

5. Problem-Solving

Critical thinking is heavily dependent on problem-solving. An effective critical thinker will be a problem solver with the foresight to anticipate roadblocks and negative outcomes, and the experience and presence of mind to resolve them quickly and move on.

Advertising

One of the most effective problem-solving methodologies is the 5 Whys Analysis. Invented by Sakichi Toyoda, the founder of Toyota Motors in the 1950s, it has been used successfully by the automobile giant to get to the root cause of problems.

The idea behind this is simple: start with the end problem and keep asking why until you get to the root cause of it.

The general idea is that asking why 5 times from the effect is enough to get to the cause, hence the name. However, the methodology does not limit the questions to 5, and why can be asked as many times as need to peel away the layers until a satisfactory answer is reached.

To use the 5 Whys Analysis, start off by listing the problem and writing why in front of it. The next point in the list should be answer to the first why with another why in front of it. Continue answering the question asked above followed by a why until you’ve asked the question 5 times and answered it six times. 99% of the time, the last answer will be the root cause of the problem stated in the first point.

For example, consider the a commonly given scenario where a vehicle does not start.

  1. Vehicle will not start. Why?
  2. Battery is dead. Why?
  3. The alternator is not functioning. Why?
  4. The alternator belt has broken. Why?
  5. It was old and worn out. Why?
  6. The car is not maintained according to manufacturer’s recommendation.

By this example, it is clearly demonstrated that 5 whys were asked to reach the root cause of the problem.

Advertising

The 5 techniques discussed here are important for effective critical thinking. When employed regularly they will become a habit and will definitely improve your critical thinking skills so you can get better at predicting and resolving issues that concern you and your environment.

Over the years, the 5 Whys Analysis has been adopted by millions to reach the root cause of their personal and professional problems. Industry giant Six Sigma has also incorporated the 5x Why Analysis in the Analyze phase of their DMAIC methodology.[1]

Final Thoughts

Is critical thinking a new-fangled notion? Not at all. Its history can be traced back to Socrates who questioned commonly held beliefs. This practice was carried forward by leading scholars and thinkers from different times such as Aristotle and Plato, Colet and Moore, Descartes, Galileo and Newton.[2]

Today’s world is dependent on critical thinking to resolve all sorts of issues. It is now indispensable for issues ranging from personal relationships to professional jobs and those involving the global community.

The 5 techniques discussed here are important for effective critical thinking. When employed regularly, they will become a habit and will definitely improve your critical thinking skills so you can get better at predicting and resolving issues that concern you and your environment.

More About Brain Power

Featured photo credit: Mariya Pampova via unsplash.com

Reference

Read Next