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Hit the Pause Button: “Think of stress as a sure signal that you really need to pause, and think of meditation as the pause button, ” says Boroson. “As soon as you notice you’re stressed, just stop what you’re doing to breathe in and out once, deeply, focusing completely on your breath. The idea is to empty your mind of all concerns, if only for a moment—so you can come back to the next moment refreshed. You can do this many times throughout the day, chipping away at stress one moment at a time.”

Find the Gaps: “No matter how busy your day is,” says Boroson, “it includes many ‘wasted’ moments or ‘gap’ moments, like when you are standing in line to buy a gift, or standing in line to return one. Whenever you find a gap moment, before fiddling with your phone, or getting furious about your lost time, just grab a moment of meditation. This can make even the busiest day seem spacious. In other words, think of gap moments as opportunities: time found instead of time wasted.”

Make a Meaningful Toast: Interrupting a holiday meal to make a toast, if done well, can create a wonderful moment of stillness and connection for everyone present. Boroson advises: “After raising your glass—having tapped it with a spoon if necessary—try to make eye contact with as many people as possible. Once everyone has stopped talking and is anticipating your toast, pause to enjoy this moment of stillness. Be patient. Then, only when you’re ready, make your toast. Say something heartfelt, something that is true for you about this moment. This will help everyone relax, connect to themselves, and connect to one another more deeply.”

Learn the Basic Minute: The Basic Minute is the core training exercise from Boroson’s book, One-Moment Meditation, and it really does require just one minute per day. By learning this simple exercise now, anyone will be able to do it—and rely on it—when things get hectic.

Meditate in the Bathroom: Yes, this does work. When the stress gets too intense, and all else fails, just go to the bathroom, shut the door, sit on the toilet, and meditate. Boroson says, “We have to get past the idea that meditation is only possible in a beautiful monastery on top of a mountain. If the bathroom is really the only place to find a moment of peace and quiet—the only place to find some solitude—why not use it well? Clear your mind as well as your body.”

source: prweb