Finding time to do a 15, 20 or even 30 minute mediation sit can be hard sometimes. But there is also a significant benefit in incorporating a mindfulness practice into our everyday experience.
This is a 30 second mindfulness practice that I’ve been using in my own life and seen huge benefits as well has been working for a lot of my clients.
The idea is to ground yourself wherever you are standing for 30 seconds. You do five focused sets of inhales and exhales.
You inhale for a count of 1-2-3 and exhale for a count of 1-2-3. That’s about six seconds, do that five times.
Bring attention to your feet, breath in 1-2-3, out 1-2-3, then move up the body, attention to your 2) legs 3) pelvis 4) chest 5) head & neck.
You are simultaneously being mindful of your breath while also doing a quick body scan to increase awareness of that moment.
Setting aside time for a long sit each day is important and provides long-term benefits, but training ourselves to do 30 second scans throughout the day helps us bring mindfulness literally into each encounter and situation.
Try this the next time you are standing in line at the grocery store, the dry cleaners, the ATM, the lunch line at the deli, or waiting for a train.
See how much more present and mindful you will be with the person behind the counter or the customer who seems to be taking so long.
It's only 30 seconds.