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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.

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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.

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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.

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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.

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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

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Last Updated on April 7, 2020

4 Ways to Develop a Flexible Mindset

4 Ways to Develop a Flexible Mindset

How many opportunities have you missed because of a bad mood or being stuck in feelings of frustration?

I know I’ve certainly missed a lot. In fact, I can recall an exact time when I missed a great deal of opportunity. I was at a party filled with highly influential people. However, my girlfriend and I had just gotten into an argument because of my irrational expectations of how she would behave, and I wasn’t thinking clearly. I didn’t have any desire to talk to anyone or be open to interesting conversations. All I could think about was myself and my anger and frustration. I was caught up in this story; I was telling myself that I needed to be angry and I needed to show it. I can only imagine the opportunities I missed because I wasn’t flexible in my thinking.

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The mindset you need, then, is one of flexibility and not rigidity. You must be able to go with the flow of events without being disappointed by your expectations. This open-minded approach is a necessity if you want to be happy and experience rapid personal growth. These four ways below will tell you how to develop a flexible mindset.

1. See the feeling for what it is and accept it.

When you begin to notice yourself feeling frustration and anger, use that as a trigger to pause for a moment. See the feeling and sit with it. Don’t act, but stop and accept that you’re feeling this way. Understand that this feeling is just that ‒ a feeling. It’s not who you are, but merely a passing cloud in a sky full of clouds holding different feelings.

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2. Know that it’s OK to feel frustration and rigidity.

It happens to everyone. No one is perfect or immune to anger. It’s OK to feel this way. Give the feeling some space and compassion. It’s impossible to feel thankful and angry at the same time. By giving this feeling ‘some love’, you’re improving your mood and making it easier to come back to happiness. If you think of the feeling as a cloud, imagine opening up the sky and giving it the room to float away.

3. Notice what’s around you ― and breathe.

The key is to be in the moment. Too often we’re caught up in life and it whizzes by without us ever realizing it. Sit back, relax, and focus on your breathe for a bit. Feel it go in your nose, down your throat, into your stomach, and back out again. If you imagine your frustration as a thermometer, the more frustrated you are, the more it fills up. You need to give yourself time to allow it to cool off and that level to go down. Then, look around and be thankful for everything you see.

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4. Realize it’s OK to say, “I don’t know”.

It’s OK to not know how things should be. It’s also OK to not know how things are now. Not knowing sets you up to be able to freely investigate. Why are things this way? What series of events took place that caused this feeling? What unreasonable expectations did I have that put me in this place? Once you understand, you can fully let go and change your course going forward.

I hope these four steps help you let go of your rigid mindset and develop the flexibility to be happy and to experience personal growth. This shift in mindset will stop life from giving you lemons to make lemonade and start giving you whatever you desire. Just remember to pause, breathe, embrace, let go, and move on.

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