Meditation for Waiting.
Hi,
I'm Cheryl Browse.
Thanks for joining me.
We can spend a lot of our time waiting,
Waiting for a ride,
Waiting for a friend,
Waiting for a meeting to start,
Waiting for an appointment.
You can see that we spend a lot of our time waiting.
So why not use that time to meditate?
This can be a great way to integrate more meditation into your day.
So every time you find yourself waiting,
Try this meditation.
First,
Use this time to check in with yourself,
To pause from the busyness of your day and take this opportunity to stop doing and to just be.
Resist your temptation to check your emails or scroll through your social media and allow yourself to completely unplug for a few minutes.
Just sit back and relax and meditate.
Here's how.
First,
As you're waiting,
Notice how you feel.
Are you bored?
Are you feeling frustrated?
Are you nervous or tired?
Whatever you're feeling at this moment,
As you're waiting,
Simply notice it.
You don't have to change it or judge it or analyze it.
Just become aware of how you're feeling.
Just notice it.
Next,
Notice what shows up in your body.
How does your body feel right now?
Are you feeling tired?
Are you feeling tense or tight?
Are you feeling relaxed?
Do a little body scan,
Noticing your shoulders,
Your neck,
Your jaw.
If you notice any areas in your body where you're feeling tight or tense,
You can simply breathe into those areas and as you exhale,
Just let go of any tension or tightness.
Next,
See if you can feel all of the points of contact that your body is making with the chair beneath you or the ground below you.
If you're standing,
Feel your feet firmly planted on the ground.
If you're sitting,
Notice all the points of contact you're making with the chair.
See if you can notice a sense of gravity or weight gently pulling you down.
Notice what your hands are touching,
Any textures or sensations there.
Can you notice the warmth or coolness of the air against your skin?
Notice how your hands are touching and how your body is breathing.
Notice the gentle movement of your body as your body breathes,
Feeling the movement of your body as you inhale and exhale.
Next,
Notice what's around you.
Use your eyes to look around.
Notice all the sights,
The shapes,
The colors.
If there are other people around you,
Simply notice them.
Notice how everyone is different.
Notice how your body is moving around how everyone is different,
How everyone is busy with their own lives.
Yet notice how there's the sense that we're all in this together.
Even though we may be different or come from different places,
We're all just trying to get from here to there each day.
And we're all trying to do it with some sense of ease and happiness.
So as you look out at the people around you,
Just send them some kind thoughts.
Wish them well on their way in their journeys.
Next,
Notice what else is around you.
Take a moment to really investigate with a sense of interest and curiosity.
All the time,
You're just trying to get out of your own world.
Interest and curiosity,
All that's around you.
You may be in a very familiar place.
Try just noticing something new or different.
A color,
A texture,
An object,
Something maybe you've never seen before.
Now take this opportunity to take a few nice deep breaths.
As you breathe deeply in and slowly out,
Just notice how that feels.
As you breathe deeply in and slowly out,
Just notice how that feels.
Take this last moment of waiting to just connect to yourself.
And enjoy just being for a moment.
Thank you for joining me for this meditation while you're waiting.
I hope you'll join me again on Simple Habit.
Until then,
Take care.
