Mini-Vacation Meditation

This Mini-Vacation Meditation is a great way to shift from stressed to blessed when you are waiting for a file to down-load or are in a public place with ten minutes of down-time. This short sequence of exercises will help you release tension and energize your body as well as clear your mind. Try it at your desk, in a cafe or airport, on public transportation or standing in line.

Waterfall Breath
Sit or stand with a lengthened spine, both feet resting on solid ground. Take a deep breath in through the nostrils, then exhale with a sigh through your mouth, quickly yet without force. Fill your lungs deeply, then release the air completely.

Shoulders Shrug
Lift your shoulders toward your ears as you inhale through your nostrils, then allow your shoulders to fall naturally as you exhale through your mouth. Combine the movements with the Waterfall Breath.

Neck Stretch
Sitting or standing with a lengthened spine, on an exhalation allow your right ear to fall toward your right shoulder. Relax and release the weight of your head. Take a few deep breaths. Inhale as you lift your head to center, then exhale and allow your left ear to approach your left shoulder. Take a few deep breaths. Inhale as you lift your head to center.

Allow your head to fall toward your right shoulder again. Reach your right arm out to the side (palm up) and then overhead. Bend your elbow and rest your right hand near your left ear. Allow the weight of your arm to deepen the neck stretch. Lift your arm up and out and return it to your side as your head returns to center. Repeat on the left.

Eye Circles
Close your eyes. Feel the weight of your eyelids and relax your forehead and jaw. With your eyes opened or closed, move your eyes (do not move your head) to look up. If you choose to keep your eyes open, avoid looking toward your computer or bright light.

Slowly shift your eyes to look down, then back to center. Look right, then back to center. Look left, then back to center.

Look up again. Slowly circle the eyes in a clockwise motion. Notice if any areas feel especially tight. When your eyes return to the uplifted position, reverse the circle. Finish the Eye Circles by gently cupping your palms over your eyes. Rest in the shadow and heat of your palms.

Self-Massage

Percussion/Japanese Do-In
Gently pound the muscular areas of your body with loose fists. Contact your hips, thighs, calves, arms, shoulders, and head.

Foot Reflexology
Massage one foot with firm pressure. Press your thumb into the center of your foot just below the pad to contact your solar plexus reflex; arch of the foot to contact your lower back; instep to contact your adrenals; tips of the toes to contact your brain; underside of the toes to contact your neck. Squeeze your toes to help relieve eye pressure and sinus imbalance. Repeat the same sequence on the other foot.

Meditation
Choose to turn your focus inward. Set an alarm to mark your session's conclusion. Try not to react to your external surroundings unless absolutely necessary. Sit comfortably with a lengthened spine. Breathe easily through your nostrils (not through your mouth) in your natural rhythm. Choose one of the following techniques:

On a Word: Repeat the following words internally (silently):

Empty Mind: Breathe in: "in" , Breathe out: "out"

Deep Relaxation: Breathe in: "deep", Breathe out: "soft"

Centering: Breathe in: "here", Breathe out: "now"

You might want to choose only one set of words for steady repetition.

On a Point
You can also focus your awareness on a single point, such as a candle flame or an image of an inspiring, soothing mentor. Any single point within two feet distance and with neutral or positive association is suitable. Rest your eyes on the point and let your mind relax. If you mind wanders, bring your attention back to the point of focus.

On the Breath
This is the simplest and often most effective technique of all.

Feel the sensation of breath at the base of your nostrils, over your lips, in your belly, or in your chest. Always return your focus to your breath. Thoughts will come and thoughts will go. Let them be, and return your focus to your breath.

Completion
Release your practice and shift into action. Immediately following your Mini-Vacation, write down any insights and your plan of action for the rest of the day.

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