In the second part of this mini meditation series (see the first post here) we’re going to be focusing on where you meditate and how taking your practice on the go with you can be highly beneficial, allowing you to be more flexible with your time. As this series is focused on taking micro meditations, or moments of mindfulness, you may find it helpful to have several mini meditation moments spread throughout your day.
Mini Meditation in the home
Before you start to take your practice outside, ground yourself at home first. A lot of meditation guides will recommend creating a space within your home. Whilst it would be nice to have a dedicated room, I know that space can be at a premium and therefore this isn’t always practical. Like many students, my bedroom is also my office and living space. My tip would be to work with what you have and find somewhere comfortable within your room, flat or house to meditate in. I have a pretty decent-sized room that I aim to keep tidy and uncluttered so that it is a pleasant space to do yoga and meditate in. Make sure that you can sit somewhere comfortably, such as a chair, bed or floor cushion. If you find external noises distracting, pop on some quiet instrumental music or even use earplugs.
Meditating out and about can be a little trickier and arguably you’ll be practicing more of a mindfulness technique rather than full meditation. However, I do still think that this has many of the benefits of meditation and is useful for reducing feelings of stress and anxiety almost immediately. I most commonly practice meditation when I’m commuting or when I’m at my desk. Previously I suggested blocking out distracting noises. Here, I recommend utilising them. As much as possible, try to tune out the voices of others, the sound of the radio and any traffic. Let these sounds become white noise; one general hum ra†her than individual distractions. If closing your eyes in a public space feels vulnerable, let your gaze lose focus and soften into the distance. Use some of the cues from the last post: straighten the spine, relax the shoulders, unclench the jaw. Then start your mini meditation.
Use these pointers to integrate meditation into your life a little more easily, and to help curb the effects of potentially stressful moments. Another suggestion would be to be mindful of when you grab your phone for no reason: why not meditate then? Let me know if the techniques in this series have been helpful so far!