No Time, No Desire to Meditate? No Problem!
When we think of meditation, we usually think of formal meditation, in which the meditator sits quietly for a designated amount of time, say 20-40 minutes, focusing on the breath or another object of contemplation. In mindfulness meditation, when upsetting thoughts, sensations, or feelings interfere, as they always do, experienced meditators learn to notice them, let them pass by, and then return to paying attention to the breath.
Mini-meditations, just like their longer cousins, do involve learning how to be mindful. Mindfulness pioneer Jon Kabat-Zinn defines mindfulness as "paying attention on purpose, in the present moment, and non-judgmentally.” In addition, mindfulness “is an open, compassionate attitude toward your inner experience,” as Psychology Today blogger Melanie Greenberg writes in The Stress-Proof Brain.
No matter how busy you are, you have time for the mini-meditations in this article— each takes 30 seconds or less.
My personal favorite right now is "Notice 5 things".
If you want to tune in to your surroundings, decide to notice five interesting things you can see, hear, feel, or smell. This simple exercise will enliven any routine activity, such as a walk, by inviting you to notice what is unique, new, or previously unseen. It’s literally an eye-opener.