So there you are. Your meditation practice is going well, and you’re committed to learning. You have been consistent and stayed focused. Your willpower and resolve have been impressive. And then life happens. Suddenly, you’re called out of town on business, or the holidays come, and you hit the road for a family event. Some virus caught you, and you feel too ill to keep up. The possibilities are endless, but one thing is sure: your routine is interrupted and you broke your streak. The popular advertising tagline says, “Don’t leave home without it,” but you left your meditation practice behind.
According to researchers, ninety percent of our behavior is automatic. When our routine is interrupted, it can seem like an all-or-nothing situation. Keeping your meditation practice going feels like a herculean effort. You think it only counts if you stick to your routine. But it isn’t an all-or-nothing affair. You don’t pass or fail. Even a seasoned meditator can miss a day.
The beauty of meditation is it allows for modification. Have a head cold and breathing through your nose seems like a distant memory? Do a body awareness practice. You got caught in traffic, and now happy hour is over. Turn dinner into a mindful eating practice. The day passed, yet nothing transpired. Write yourself a permission slip and treat yourself with the same kindness you would offer a dear friend.
Here are a few micro-practices that you can do in sixty seconds or less.
- Close your eyes. When you close your eyes, the outside world takes a back seat, and you calm your brain’s emotional centers.
- Deepen your breath. Focus your attention on your breath as you slowly take deep breaths through your nose. Pause for two seconds, then repeat. In, out, hold, repeat.
- Slow down. Concentrate on single tasks and proceed deliberately. Get up from your chair more deliberately or walk a bit more slowly.
We call it meditation practice, not meditation perfect. Make a promise to yourself to start again tomorrow. Be gentle with yourself. Celebrate the effort, not the outcome. You can always begin again.
