In the last post on 5 minute meditation, we talked about a way to incorporate meditation into your day while waiting. We did a whole body relaxation that can be done while waiting for a meeting, a doctor’s appointment or a car repair.
Now, let’s look at a different kind of meditation while waiting.
Let’s meditate while standing in line….
Everyone stands in line. At the grocery, at the post office, at a store or restaurant or amusement park. Standing in line is one of the biggest time wasters in every one’s life.
Unless you meditate while you do it.
We’re going be doing a miniature version of a walking meditation, while we’re standing in line.
Start by broadening your stance slightly, improving your base of support and balance. You can close your eyes if it seems safe to do so, otherwise you can do this meditation with your eyes open.
Take a deep breath, breathing out any tension or anxiety, as we did in the last meditation. (If it’s been a tough day, take as many deep breaths as you feel the need for.)
Briefly do a whole body run through – a quick version of the body relaxation we did last time. When you find tension in your body, stop and breath to relax it.
Bring your attention to your feet. Pay close attention to the contact your feet have with the ground – how your body pushes downwards against the earth, and the earth pushes up against your feet.
Sway gently back and forth. Focus on how the pressure and other sensations shift as different parts of your feet take more or less weight.
When the line permits, take one step forwards, but do it as s-l-o-w-l-y as you can without the people in line behind you throwing things at you.
Slowly lift one foot and swing it forwards through the air. Place your heel down, paying close attention to how that feels, then s-l-ow-l-y roll your weight onto your heel, over your arch, and onto the ball of the foot.
Then repeat, stepping s-l-o-w-l-y onto the other foot.
As you move onto the other foot, focus on how your first foot pushes off with your toes s-l-o-w-l-y.
And then repeat the process with the next step.
The process of presence in the now – of doing a simple action slowly and focusing totally on it can help to still the mind and relax the body.
And you’re doing it all while everyone else is wasting their time standing in line.