Updated: Aug 4, 2019
Yipppeee, school’s out, but are you just going to let all that work towards your health and fitness drop off? Believe me, whether you have dependent children or not; working or not; you’re going to miss the routine as timetables are amended for the holidays; and you yourself may have other distractions. Even a week or so off and clients are rushing through the door of my meditation classes, relieved to be back; and truly recognising the benefits that a group meditation class brings to their lives. So, now more than ever, I challenge you to create your very own mini meditation retreat.
HOW TO CREATE YOUR VERY OWN MINI MEDITATION RETREAT
1. TWO MINUTES A DAY All you have to do is find a minimum of two, 10, 15, 20 or more minutes per day to COMMIT TO A DAILY MEDITATION PRACTICE. Yes TWO, I said. Build it up if you want to, but don’t put pressure on yourself. The important bit is that you allocate an uninterrupted period of time and YOU DO IT. How about that. I’m happy for you to consciously allocate a minimum of two minutes per day to check in with your breathing, thoughts or feelings; take some mindful moments or pauses in your day; or through the five senses notice what you can see, hear, taste, smell and feel.
2. WORK OUT WHAT WORKS Work out what’s going to work for you – what time of day, you might use triggers to remind you, e.g. before your favourite TV program, on waking, after lunch, etc. You might even set an alarm to decide how, what and where on a daily basis. Be prepared by using a timer, turning phones to do not disturb, ignoring the doorbell. You can use an app, music, CD or nothing. It doesn’t really matter where or when, just DO IT.
3. BE COMFORTABLE You find your space, somewhere comfortable just for you – or at least where you can quieten your mind for your chosen allocated period of time. You can meditate or practise mindful moments while standing, sitting, lying down and even walking or swimming. For longer meditations, find a special chair, corner, room, garden, park; beach or mountain top; or visualise your favourite place. Sit in any position you find comfort, where you will not be distracted by pain or DIScomfort. If you’re sure you won’t fall asleep, you can even lie down! If you’d rather be on the move, why not try walking (or swimming) mindfully, watching the breath in and then out; or noticing every part of your surroundings through your five senses.
Meditation helps quieten our minds, which in turn relaxes our bodies. All we’re doing is learning to spend less time debating over the past and anticipating the future. This leaves us more time to be present, to develop awareness of ourselves, and our interactions with others.
If you have questions or need further guidance, please check out my summer programme, which includes Restorative Meditation on Sunday 4 August from 6.45pm in Newbury and Mini Retreat for the holidays - a pre-recorded online weekly meditation retreat, Wed 31 July – 28 August.
Happy holidays !