Richard Taylor |

Oct
13
2007

A spot meditation is a conscious exercise that can anchor you in the present under any circumstances. You can take time out to do the mindfulness breathing exercises available elsewhere on this web site. You may simply relax rapidly by focusing on your breathing saying, for example, 'breathe in' and then saying 'relax' as you breath out. You can do this at your desk at work, in a queue, or when you have some time to spare. You can also do spot meditation when you are doing something, washing up the dishes, walking, or doing housework, and so on. The secret here is to be both relaxed and aware, and focused on what you are doing. Most people do things while they are consumed by thoughts of something else. There is much to be enjoyed in the present moment, experiences which so easily pass by unnoticed, colours, sensations, forms, etc. As a psychotherapist I often observe how little people are in tune with their environments or how rapidly their minds are distracted when they are asked to observe or appreciate something. Spot meditations undertaken during the day are a means of noticing that you are alive (using your breathing), calming yourself, and enabling you to return to the here and now. A little time devoted each day to conscious breathing while taking time out, or when you are doing something such as walking, will improve your health and calm your life. Breathe from the abdomen. Just notice the natural flow of your breathing. Spot meditation at work can enable you to pace yourself and assist you to resist the build up of, or compounding effects of, stressful situations. If you do not take time out to relax then you may become a victim of that old but useful phrase 'Work expands to fill the time available' ('Parkinson's Law' which many of you will be familar with). In taking time out at regular intervals there will be less build up of stress and you will be more productive in a more balanced and caring way (valuing yourself is part of this and is a key foundation of psychological health). If you act with a good mind happiness will follow. A peaceful mind will make you more receptive towards both yourself and others. A book I would recommend on spot meditation is 'The 5-Minute Meditator' by Eric Harrison (go to www.perthmeditationcentre.com.au).

Posted by Richard Taylor in Psychological skills. Comments

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