Carve Out Some Time for Yourself

The word Meditation can describe dozens of different approaches to contemplation.
When I was growing up, Meditation suggested a person, usually a Buddhist monk, sitting for hours in the Lotus position, silent and unmoving.

Today I know that meditaion can be moving, as well as still; verbal or song-filled instead of silent; and is certainly not restricted to any religion or denomination.
There is no longer any idea that it takes hours or a major life commitment: the benefits can be found in a few minutes. It is possible to carve out a small part of any day to gain the benefits that meditation can provide.
Slow down
Modern life is demanding. We often strive to be productive for as many hours as we can out of the 24. The desire to do more and more increases our pace, and we rush to get to this meeting and that appointment. The hurry of simple daily activities can be exhausting.
The first benefit of choosing a short meditation is to Slow Down. Take a short break from the whirl of incessant industry and allow yourself to Be and not Do.
Calm your Breath 
All day, every day, we are breathing. The body conducts the activity without intervention or effort. Breath is life, and when it stops, life is over. 
Breath is not usually a focus until we have a disruption like a cough or exposure to smells or fumes.
Noticing our breathing can be calming in itself. As we take note, we can also impose a different rhythm on how we inhale and exhale. 
Unconsciously, we may be breathing in and out using only our upper chest and the top of our lungs. When we slow down and pay attention, we can easily expand our breathing down into the lower lungs. 
A deep expansive inhalation will fill the chest cavity and even push out the belly. Repeating belly breath for a few cycles can increase feelings of calm.
Unify your Senses
As we notice our breathing we can become aware of what else we are experiencing. Often meditating includes closing the eyes to reduce visual distraction. Even so, our brains might conjure pictures or patterns that are visible within our minds. We are also able to hear clearly, and to smell any odours that surround us. 
As we examine all these external stimuli we can also connect to the physical sensations that are rarely noticed: the heat that reflects from our seat back to our body; the feeling of fabric against our skin; the weight of a watch or the restriction of a tight waistband. 
All of this is part of every moment, and yet we ignore or devalue the existence of these impressions. In meditation we do not seek to change anything, merely to notice what is.
Let go Spinning Thoughts 
In the calm of breathing and noticing those things that we often take for granted, there will no doubt be an internal voice making demands about demands. There is work, task-lists, relationships and things to do tomorrow. 
You can be certain that no chore will evaporate because you are not tending it in the immediate moment.  Secure in that knowledge, imagine them gone. You can visualise them entering a Waiting Room, or sitting in the back of a car while you get ready for the journey. For these few moments you need not put energy into them. Release them.
 Pause in the Quiet
As you remain aware of the details in your physical environment, keep releasing the nagging to-do list that wants to take charge. In this moment there is quiet.   
Continue to pay attention as you breathe, and enjoy the gap between where you were and where you are.  Put a hand on your abdomen and delight in how it is shifted by your deep breaths. Relax. 
Tune In to the Inner Tranquillity
        This moment will not last. Feel it in all its texture and depth. 
Recognise that this place of awareness is always present within you, and know that you can return to it whenever you choose.
Acknowledge that your busy day will soon resume, and know that you will accomplish those things to which you apply yourself.
When you are ready, open your eyes and return to your place. Do not rush, but allow yourself to adjust comfortably to the work at hand.

All will be well.

 I have been practising Numerology and supporting clients through life changes since the 1980s. For a consultation, or to commission a chart of your name and birthdate, we can meet in person, by telephone, or by Skype  Click Here