How To Meditate When You Can't

 

Try these techniques and reap the benefits

By now we have all heard that meditation is as beneficial as physical exercise. It improves sleep, reduces anxiety, and even helps with chronic pain. Even though I’m more than familiar with stress and insomnia, I long avoided meditation.

I managed my stress by going on long walks and listening to reggaetón. Then I learned that most of the successful people I look up to meditate every morning, and I knew it was time to take another look at meditation.

A Harvard University study revealed that the average person’s mind wanders 47 percent of the time.

Jamie Price, cofounder of the mindfulness app, MyLife, says that some of the most rewarding experiences come from things like walking through your neighborhood or eating a meal. Following are some of the techniques you can try. Warning: Some of these may have the power to change your life.

It doesn’t feel like meditation. Some of the overachiever cooks say that an hour of stirring a sauce is “meditative”- and they are on to something. Zen Buddhist monk, Thich Nhat Hanh says that “Washing the dishes is like bathing a baby Buddha”. Try focusing on your breathing or the scent of the sauce you’re making while you’re at the stove. Experts say that any activity can be meditative when you bring awareness to your five senses.

You can do it with your devices. There are many mindfulness apps that offer a variety of options, such as calming soundscapes and guided meditations. Headspace has programming on Netflix, and Calm has a series on HBO Max. In fact, Headspace co-founder Andy Puddicombe, a circus-trained, former Tibetan Buddhist monk leads many of the guided meditations. Many love his soothing British accent.

Moving meditations. If you’re hyper or anxious, that’s OK. Moving meditations such as walking, can deepen your focus and sense of tranquility. Kyle Miller, a yoga and meditation instructor in Los Angeles, recommends going outdoors for a five-minute walk and concentrating on the sights, smells and sounds. “When your mind wanders, simply bring it back”, she advises. Try a musical accompaniment- composer Murray Hidary offers 30 and 60 minute SilentWalk meditations. They are available to download for free at Mindtravel.com.

Let’s talk about love. Try a loving-kindness meditation-mentally sending good wishes to the people around you, from those closest to you to the strangers on the street. Tania Singer, a German neuroscientist, has research that shows that compassion (such a loving -kindness) produces a positive effect in the brain. A yoga and meditation teacher in West Marin, California recommends sitting for 10 minutes and focusing on yourself or someone you know and repeat, “May you be safe. May you be happy. May you be free.”

Sort of transcendental. I was surprised to find out that celebrities like Jerry Seinfeld and Katy Perry are devotees of transcendental meditation. This entails repeating a personalized mantra. Most commit to two 20-minute sessions a day. But experts say you can start with 5 minutes and that consistency is what’s important. There are many mantras that are attached to meanings and can bring forth those good vibrations we are all looking for.

Final thoughts- a wandering mind is not a happy mind. Gratefully, there are countless ways to benefit from meditation’s calming, head-clearing powers.