However, finding the time during the day to have micro-meditation bursts is something you can’t seem to incorporate. One of the most common complaints I hear from those new to meditation, and even those more advanced, is that they would do it more regularly but they forget! Or that they can’t find a suitable place or time to do it during their busy day.
I would meditate more often but I keep forgetting to!One of the challenges I find, and others I’ve talked to, is how to remember to meditate or take a few minutes, or even seconds, out of your day on a regular basis, to be more present. It’s definitely not easy to get into this habit, especially when we’re racing around, constantly distracted, jam-packed with meetings, appointments, and always doing, doing, doing! I get it, 100%. For me, this was the next hurdle I had to overcome in my own developing meditation practice.
During some Mindfulness training I attended a couple of years back, the presenter talked about this challenge and gave some very practical examples that stuck with me (thanks, Grattan Donnelly). Hearing a text message ‘buzz’ the phone, the sound of a crow ‘caw’, or the sound of a car horn ‘beep’, were just three he shared as possible triggers that anyone could use to bring about a momentary pause in what you’re doing and just be for a few seconds. This resonated with me. It was something I was experiencing at the time. I kept forgetting to take a few seconds out during the day. Yet there are countless opportunities all around that could act as triggers. All it needed was a little bit of awareness to realize it, and some guidance.
So, in the weeks that followed, I made a very conscious effort to identify some triggers that might work for me. Which ones would make me STOP, get out of my own head for a few seconds or minutes every day, and just BE. I started to experiment. After some trial and error, I found one that has stuck.
I was in the office, running from one meeting to another, and looking to squeeze in a toilet break. I was consciously taking a few breaths while washing my hands (which can be another powerful trigger) and then placed them under the hand dryer. Then boom! It hit me full on. The instant whoosh/voom (I’m open to a better word here – please advise) struck me. By concentrating on the noise for those few seconds, I was right back into the now, I had stopped thinking and was just focused on the there and then! It was pretty instant and one I hadn’t identified as a trigger during the experimentations over the previous few weeks while seeking out test triggers.
During a typical day at work, in between meetings, or whenever nature requires it, I’d walk to the restroom. It’s funny, as most of the time, on the walk to there, I’d be still processing the last call, meeting or conversation I had and would do this stroll mostly on auto-pilot. But, as soon as I put my hands in/under the dryer (depending on the design), and the unmistakable sound kicks in, I’d be back in the room. Since identifying this as a trigger, it’s become more and more powerful as the months passed. Much like other types of meditation practice you do, or any practices you do for that matter, the more you do it and more you connect with it, the stronger it becomes.
Much like other types of meditation practice you do, or any practices you do for that matter, the more you do it and more you connect with it, the stronger it becomes.The common hand dryer has become my trigger. One that works for me. Who would have thought that a Dyson Airblade, a xlerator, or a World Series A Grade would have been such a multipurpose and zen-like device? (FYI – I am not sponsored or affiliated to any of the aforementioned devices but I’m open to offers if any of their representatives would like to get in touch – email address below) It’s working for me numerous times during the day. It’s just an example of one of the many possible triggers that are around you that could be useful as you develop your own micro-meditation practice each day. Over to you! I’d love to hear what your own triggers are? Or if you haven’t already identified one, I hope this gives you some ideas as to what they could be! Make a conscious effort to identify a trigger and stick with it for a few weeks. It will become a habit and could be a great benefit to you during the busy day. I really enjoy writing these pieces and sharing them in the hope that others read, enjoy and even get some tangible benefit from them. I absolutely encourage feedback, comments, and additional ideas or suggestions to add to what I said. I have developed a thick skin so don’t be shy. Thanks for reading, Rob About the Author: Rob is a qualified Executive Coach and has been Mentoring and Coaching over the last decade in various roles held during his career. In 2017, Rob launched the Rob of the Green Platform which hosts the 1% Better Podcast. Rob currently is a director of strategy and business operations with Dell IT in Cork, Ireland. Rob also publishes articles on productivity, goal setting, meditation, and other topics. Connect in with Rob on the socials or via email on: Email Twitter Facebook Website
