If you want to learn to meditate, but just can’t sit still for more than a couple of minutes, I am here to tell you that you do NOT have to sit cross-legged on the floor for hours at a time in order to meditate. There are many wonderful mini-meditations you can employ that take very little time and provide a spring board to learning and practicing meditation.
Here is one of what I call a being present meditation I do sometimes when I hand-wash dishes (or use bubbling soap to wash anything).
As the sink fills with hot water and the soap starts bubbling up, notice everything you can about it … Notice how the light reflects off the bubbles making tiny “rainbows”. Notice how the water feels on your hands, is it too hot or does it feel good? Can you feel the bubbles as they break against your skin? Can you see your reflection in the bigger bubbles? How does the water feel against your hands as you swish your them in the water to make more bubbles? Do any memories “pop” up? (blowing bubbles as a child pops up for me, that probably why I like this mini mediation so much). Employ all your senses of smell, hearing, vision, and touch. Maybe not your sense of taste though 😉
The trick is to use all your senses, and to just let your logical mind take a break, you don’t need to use words to describe what you are doing, just be there 🙂
I will be posting more mini meditations as they come to me and I hope you (literally) take a couple minutes to try them out 🙂
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