Traditional meditation has strict guidelines, but you don't want to wake at 4am or even 5 to sit in the rising sun contemplating, chanting, until you reach a sense of nothing but inner peace. You'd like the inner peace but you don't have an hour or more to spare. You feel that mindfulness practice is yet another thing to try and concentrate on, but you have enough to think about already. The esoteric is not your calling.
You're now in a quandary, you've been told to de-stress and take up something like meditation to calm you but all it will be is another thing on your list of things to do!
Right? Well, no, not really.
Meditation or being in a meditative state can be as simple as sitting quietly, taking a walk through the trees, near the lake, or even along the strip of grass near some flowers, enjoying and absorbing the beauty around you; smell the freshness of the trees; or the scent of the flowers; hear the rustle of leaves or the lapping of the water; or the calming music on your device. Be in the moment, can you or do you want to do anything right now about the chatter in your head - if it is annoying have a piece of paper and pen and write down the word as a reminder (not the full conversation from your head, because that will keep you in your head). *Then take a deep nasal breath allow it to fill your lungs so that you can feel movement at your front, sides, and through to your back. As you exhale through your mouth, allow your eyes to soften and partially close, allow your upper body and face to soften, and feel a gentle smile and a smoothing in the space between your eyebrows. You are already in a semi-meditative space.
You're stuck at your desk^ and can't get out of the office, so you feel can't meditate. Put an image on your computer screen of a sunrise or sunset, a flower, whatever is calming or makes you smile. Stand up putting feet about hip-width apart, hands on your abdomen, half close your eyes or focus on the image, as you breath just your normal breath (with the odd deeper breath as it happens) allow your body to adjust, to settle as you feel your feet connect with the ground. Focus on your gentle breathing, and when you're ready take your hands to your sides, lift your one heel and lower to the ground, then the other one. Then have a gentle stretch and you're ready to continue your work.
Stuck in a queue? Do the same^ - either in your seat or chair, or holding onto a shopping trolley (eyes either open or half-closed)
The options above are able to be done for as long or short as you wish.
Before meditation, if you plan on standing or going to stand after meditating have something solid available to lean on if you are prone to dizziness or light-headedness.
After any meditation have a glass of water, and make sure you are not in a too restful state if you will be driving or operating machinery.
Follow any advice by your medical or health practitioner. These meditations are for relaxation only. They are not to be used as a replacement for medical, psychological, or any other health treatments. Suzanne Newnham accepts no liability for anyone using these meditations.
If you want some guided meditations please feel free to listen to some at https://www.suzanne-newnham.com/meditations.html https://www.suzanne-newnham.com/meditation-guidelines.html