“We don’t sit in meditation to become good meditators. We sit in meditation so that we’ll be more awake in our lives.” – Pema Chödrön

If one is not in the habit of meditation, then meditating regularly might seem unsustainable. I flit in and out of being consistent and not. What I know by now, is that, when I have decided to ramp up my mediation practices again, going straight back into long, deep sessions is a recipe for failure. Just like building up to a 5k run from having no running experience, you need to start small. Although an hour-long meditation after a period of not meditating won’t leave you with a torn calf or sprained ankle, it might leave you thinking that an hour is far too long to be doing several times a week.

Not only do micro mediations make it easier to get back into the habit, and to train your brain to go to that place, but they fit into a schedule whenever and wherever you are. Here are a few micro mediations that I like to use, and some that I am going to try in the coming months.

1. Sit and Watch

I sometimes fantasise about the time when we had no mobile phones. Once, if you had time to kill in a public place you had very few options for entertainment. Sitting down somewhere, be it a bench, a wall, sometimes even the floor, and watching the world go by is incredibly relaxing. Watching humanity exist in a moment when you, yourself, have no immediate pressures, is a great way to allow the mind to wander.

2. Peruse

Another thing I do when a moment of time needs filling is wander around a shop without the intention of buying anything. Again, this is a way of connecting to the tangible world in a moment of downtime that is much more organic and mindful than scrolling. Bookshops are my favourite. I love the gentleness of the atmosphere. I love book covers. Most of all I love the smell. Go into a store and notice it.

3. Close My Eyes

I did this in the wings of the theatre before going on stage the other day. My castmate prodded me because she thought I’d nodded off. I now know why my grandfather liked ‘resting his eyes’. There is something freeing about shutting off one of your senses for a moment. It makes you pay attention to the world in a totally different way, and, for me, helps to turn away from whatever was dogging me.

4. Lie Down

I also do this backstage. But that doesn’t make it exclusive to performers. I’ll find a quiet corner to lie on my back, stare at the ceiling or sky, and listen to what is going on around me. Oddly, it allows you to be in the world for that period without having to be actively involved in it. Present yet somewhat invisible. Another wonderful way to allow your mind to relax.

5. Think Happy Thoughts

In moments of irritation, I often search for a memory that gives me some perspective. For example, I have clawed my way up the career ladder and know full well that my eighteen-year-old self would be thrilled with where I am now. I like to imagine that version of myself. Or perhaps I conjure up a memory of a job I had way back down the ladder that wasn’t so great. This rarely fails to offer up some perspective and gratitude.

By Chris Thomson

 

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