Shifting - Meditation for Busy Women

by Lisa Erickson

I meet many women who want to incorporate some type of contemplation or meditation into their lives, but simply feel they do not have the time. Yet what I have come to realize, after many years of both meditation and chronic busyness, is that the same skill is essential to both – shifting. It’s a mistake to think that meditation is mostly about quieting or calming your mind. More than anything it is about shifting your attention, instantly and completely, when you need to. And you probably already engage in shifting of this type dozens of times throughout your day; for example, when you shift from a conference call, to comforting your three-year old after a fall, and back to your conference call, without batting an eye.

Meditation is simply using your shifting abilities to connect to something greater than yourself, outside of your normal everyday awareness. And doing this for even a few moments at key points throughout your day can really lower your stress level and improve your outlook. Here’s a few brief shifting techniques you can try:

Parking Lot Moment: Anytime you are walking to or from your car in a parking lot, focus on the feeling of the sun as it hits your face or body. If the sun is not out, focus on any breeze you can feel. The elements of nature are classic meditation foci, and anytime you get your awareness out of your busy head and into some natural element of your surroundings, you will shift. The sun and air are with you everywhere and they are vastly bigger than you are, so connecting to them instantly expands your awareness beyond yourself.

Bathroom Vacation: Memory is incredibly powerful, and research has shown that each time we recall a memory, we rewrite it to our brain with new emotional content, potentially making it more and more powerful over time. Pick a favorite vacation moment that you have had, particularly one that represents a relaxed and happy feeling. Every time you go to the bathroom, close your eyes for just a few seconds after you are done and imagine yourself back in that moment. Develop the scene in your head visually. Make every bathroom break a chance to revitalize!

Shoe-Changing Thank-Yous: Gratitude is a universal spiritual theme. Connect to it at least twice every day by using the acts of putting on or taking off your shoes as opportunities to say thank you. Each time you take a shoe on or off, think of one thing you are grateful for. Don’t get too high-falutin here - keep it simple (and if all you can be grateful for is that this day will be over eventually, that’s fine!)

Of course, any of these techniques can be expanded into longer, more formal sitting meditations if you have the time. Just try and seclude yourself in a quiet spot for 10-15 minutes, sit up straight, take a few deep breaths, and then commence with one of the techniques from above, or one you create yourself. If your mind begins to clear, you can drop your visualization and simply float in the sensation that arises. When your mind wanders, just pull it back. Don’t get frustrated - each time you pull your mind back, you are doing a shifting ‘push-up’, and you’ll improve at it, in your life and meditation.

Lisa Erickson is a mom, meditation teacher, and writer. Visit her blog Mommy Mystic for more information on meditation, her classes, and related topics.

User Comments

No comments have been provided.