The magical trade-off is that these 'on the spot' meditations need no set time or place: you can treat them as a small enjoyable indulgence whenever you like.
Try the following pulse meditation - it is unlikely you will have a deeply profound experience but it does highlight the simplicity of being creative.
Begin by using your fingers to find you pulse. Feel the pressure of your blood moving beneath your finger tips with each beat.
Now simply count up to 60. If you get distracted by thought, just bring your awareness back to your pulse and the count. You may like to close your eyes so you can focus on your sense of touch. Try to notice any changes in your pulse, your breathing or any other physical differences.
Once you have made it to 60, let go of the practice and reflect on how you are feeling. Calmer? Slightly less stressed? Set yourself the challenge of doing this meditation at opportunistic times this week - while at traffic lights, in a cue at the supermarket or while your computer starts up in the morning.
One of the principles behind this exercise is the effect of biofeedback - as you notice your pulse rate slowing down, this message of 'relaxation' gets noticed by your mind which is then encouraged to relax even further. A beautiful little relaxation-loop.
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