GOING FORWARD: ZEN IN 5 - MEDITATION FOR BUSY PEOPLE
NOTES ON SITTING # 5
It was great sitting with you for the past 5 weeks! I always learn something myself from every class shared.
Thinking about how to move forward from here, I thought to leave you with some ideas on how to incorporate mindfulness and / or meditation into your days.
CREATING A FORMAL SITTING PRACTICE
Starting a meditation habit can be rewarding and very 'grounding', even if - or especially if! - your day is packed. If five minutes is all you have, that’s perfect. A brief daily meditation is enough to bring calm and focus, allowing you to approach the day with balance. Here’s how to ease into this habit in a way that feels both gentle and sustainable:
EASE INTO A ROUTINE
Practicing at the same time and place each day helps set up a natural rhythm for meditation. Think of it like brushing your teeth—a small daily moment to settle in and breathe. When done at a consistent time, even five minutes feels like an anchoring part of the day.
BEGIN WITH A SIMPLE INTENTION
Starting each session with a quiet intention, like “I’m here to find peace” or “I’m here to be present,” keeps your practice focused and meaningful, however brief. It’s a small way to bring purpose into those few minutes.
CREATE A PERSONAL SPACE
Find a spot where you won’t be disturbed. It could be as simple as a chair by a window or a cosy corner with a few calming objects like a crystal or a candle. Keep the setup minimal, so it’s inviting rather than another to-do.
'STACK IT" WITH A DAILY HABIT
This is sometimes called “habit-stacking.” Pair your meditation with an everyday routine like waiting for coffee to brew or brushing your teeth. The routine itself can serve as a reminder to settle in for your practice.
MAKE IT "ME-TIME"
Think of it as your quiet pause in the day. This isn’t an indulgence but a small act of well-being that benefits not just you but those around you. By taking a few moments to find balance, you naturally bring that sense of calm to others.
TRACK SMALL PROGRESS
Using a calendar or an app to mark each session helps maintain consistency. Over time, watching your practice build—even if it’s just five minutes a day—brings a sense of fulfillment.
PRACTICE AHIMSA (KINDNESS)
This concept of “non-violence” can be a reminder to go easy on yourself. If time is tight or energy is low, know that a few relaxed moments are still worthwhile. It’s about regularity, not perfection.
MINDFUL TRANSITIONS
A short meditation can help create a soft boundary between parts of the day. Sitting for five minutes after work, for instance, can ease any tension, helping you shift calmly into the evening.
EVERYDAY MINDFULNESS CUES
For a more casual approach, you can tie mindfulness to everyday moments. Unlike a formal sitting practice, these are about taking a mindful breath wherever you happen to be.
Here are a few ideas:
• "Quiet Start and Breathe": When making tea or coffee, stay seated and take five mindful breaths as it brews. The warmth or scent can be your anchor.
• "Reflective Pause": After brushing your teeth, look into the mirror, close your eyes briefly, and bring your focus inward.
• "Mindful Meal ": Before eating, set down your utensils and take a calming breath. Tune into the colours and textures of the food, or the feeling of hunger. Take a moment to feel grateful for the food. (Isn't this where 'saying grace' comes from?)
• "End of Word Wind-Down": After turning off the computer for the day, sit quietly for a few minutes to let go of any lingering stress.
• "Nature Pause": Each time you see a flower or hear birdsong, take a few mindful breaths, letting nature become part of your awareness.
• "Recharge and Breathe": When plugging in your phone, take a few moments to sit and “recharge” with some deep breaths while your device charges.
You might find one of these informal pauses becomes a favourite, or a gateway into a more intentional sitting practice. Either way, these moments of quiet can bring calm and balance into the rhythm of daily life, gradually shaping meditation into something personal and nourishing.
Have a wonderful week
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